Everyone knows that yoga has huge benefits for the body. It is important that with the help of yoga exercises you can always be slim and mobile. To bring your body back to its natural shape, slimming asanas are great.
Designing a weight loss program
A complex of asanas for weight loss can be done independently by those who already have some experience in yoga.
There should be a warm-up at the beginning of the class, 5-10 minutes are allotted for this. After that, asanas are done in different positions. It is important to know that morning yoga is most effective.
twist poses
The best yoga asanas for weight loss are twist poses (Bharadvajasana, Ardha Matsyendrasana, Sage pose, etc. ). They activate the digestive system, cleanse the liver and kidneys. When the intestines are working well, they fight fat deposits and support the entire body.
standing poses
To perform standing asanas, you need to master body balance. They build strength in the muscles. To lose weight, the Chair, Eagle, Tree, Warrior, Crescent, Triangle exercises are perfect. For example, the chair pose strengthens the spine, legs, and hips. Warrior Asana stretches the muscles of the shoulders, upper back, abdomen. The Crescent and Triangle strengthen the lower limbs, strengthen the spine and activate the digestive system.
inverted asanas
These exercises stimulate the abdominal region and thyroid glands. They relieve back tension well. For yoga practitioners, in order to lose weight, it is imperative to include a shoulder stand and the Plow exercise in the asana complex. Try to hold these positions for 60 seconds.
Positions with a gentle arch of the back (fish, bridge) are perfect.
forward curves
Do them in a sitting or standing position. In this respect, Face Down Dog, Uttansana, Upavishtha Konasana, Prazarita Padottanasana poses are perfect. They work the hamstrings, strengthen the calves, make the digestive organs work, remove stress and tension.
relaxing postures
All yoga sessions end with relaxation. It lasts from 5 to 10 minutes. This allows the body to calm down, relieve anxiety, stress, which as a result will affect weight loss. To relax, you can use Shavasana, Balasana or the Child's Pose.
It is very effective to set aside a few minutes a day for meditation to calm the mind, completely relax the body.
Below is a yoga complex for weight loss.
Complex asanas for harmony
The proposed set of yoga exercises for weight loss is selected so that the asanas harmoniously affect the body. For a better understanding, the exercises are shown in the pictures.
Tadasana or Mountain Pose
It is recommended that the exercise be done between exercises or as a separate asana to align the posture. To perform Tadasana, you need to lift your upper limbs from the sides, pull your body up.
While holding a pose, focus on the major muscles in your body. Breathing through the nose.
Uttanasana (Bending to the Feet)
Uttanasana is one of the main yoga asanas. Calms the mind and body, stretches the muscles of the thigh region.
To do Uttanasana you need:
- Stand tall, legs apart, arms relaxed.
- Inhale and slowly lean forward. When it is difficult to keep your knees straight, you can bend slightly.
- Lower your arms to contact the floor or squeeze your legs.
- Hold for 30 seconds.
- Taking a long exhale, stand up.
snake pose
Bhujangasana or Cobra Pose strengthens the spine, buttocks and stretches the shoulders well.
The exercise is performed from a prone, downward-facing position. To climb, leaning on your forearms, keep your elbows close to your chest. Inhale as you stretch your arms. Try pulling your upper body up. Stay in the asana for 30 seconds. On exhalation, go to the starting position.
You cannot perform the asana for pregnant women with spinal injuries.
Downward dog pose
The exercise perfectly develops the muscles of the thighs, calves, strengthens the upper limbs. Eases painful menopause.
Starting Dog Position On your stomach, on all fours, arms and legs shoulder-width apart. On exhalation, slowly lift the buttocks, straightening the lower limbs. Hold in a pose for one to three minutes and go to the starting position.
Virabhrdrasana or Warrior Pose
Virabhrdrasana will perfectly stretch your thigh muscles and relieve back pain. It is necessary to stand, bring the right leg forward, making a lunge at a distance of about one meter. Bend your knee until it forms a 90 degree angle. After that, simultaneously raise your straight arms. Stay in the asana for five breath cycles and repeat the same, but with your left leg.
Uttikhta Trikonasana or Triangle Pose
To perform Uttihta Trikonasana, you must:
- Place your feet at a distance of 90-120 cm from each other, turn the left one 90 degrees outwards and the right one only 45 degrees inwards. Raise your arms to the sides with your palms pointing down.
- On exhalation, the head turns to the left, leaning towards the left leg. The trunk is parallel to the floor.
- The left hand reaches the foot and the right is directed upwards.
- Breathing is regular.
- After several breath cycles, move to the starting position.
Ardha Matsyendsana or the King of Pisces Half Pose
This exercise stretches the spine and strengthens the muscles adjacent to the spine. The exercise is performed as follows:
- The starting position is sitting, place the right leg behind the left and place the foot, bringing it closer to the pelvis. Press your left elbow on the outside of your right thigh, lean on the back of your right hand.
- Turn your head to the right, directing your gaze away.
- Helping with your left hand, turn your lower back more.
- In the maximally stretched position, do several breathing cycles and return to the starting position.
- Repeat the other way.
Salamba Shirshasana or headstand
Salamba Shirshasana will perfectly deepen the respiratory rate and open the energy of the spine, chest, diaphragm, strengthen the abdominal muscles, slow the heart rate and lower the blood pressure.
For safety, it is recommended that you place the stand close to a wall.
To enter Salamba Shirshasana, you need to do the following:
- Roll out a rug and kneel next to it.
- Bend over, placing your forearms in the middle of the mat. Elbows shoulder-width apart.
- Connect and interlace your fingers, forming a bowl with your palms. Keep your fingers interlaced throughout the asana.
- Place the crown of the head on the mat so that the bowl of palms covers the back of the head.
- Bring your knees to your head.
- As you inhale, lift your bent knees off the floor and lift your legs with a slight pull. Raise your feet at the same time.
- Legs bent behind the back, pressing the heels into the buttocks.
- When you feel confident, slowly straighten your legs.
- The body is perpendicular to the surface.
Shavasana or Relaxation Pose
This asana completes the complex of weight loss exercises. Promotes relaxation of the whole body.
It is necessary to lie down, spread the lower limbs at a comfortable distance, the hands lie comfortably along the body, palms up. Relax, eyes closed.
Focus on your own breathing. Try stretching in and out. We suggest you watch the video "Yoga to lose weight in 30 minutes".
How to find your version of weight loss poses
Yoga is a system of Indian asanas that support human health and fitness. Only in the harmony of body and soul can the desired result be achieved.
For the effectiveness of weight loss exercise selection, it is important to consider the following points:
- To quickly acquire the desired shape, you need an intensity of classes.
- If you have health issues, choose lighter asanas.
- With strength training, you can lose weight and increase muscle volume. This should be taken into account by women who want to lose weight.
- When there are stretching asanas, you don't have to worry about increasing muscle mass.
- After class there should be no pain, the only exception can be DOMS.
- The sensation of other pains indicates errors in performing the asana.
Possibilities of yoga for weight loss
Doing yoga for weight loss:
- The body receives a certain amount of physical activity to help burn excess calories.
- Metabolism improves.
- A person gets used to eating right without much effort, there is simply no desire to eat unhealthy food.
- By systematically practicing yoga, a person masters the skill of correct breathing not only in the classroom, but also in everyday life. The body is enriched with oxygen.
Complexes are selected so that all muscle groups are activated. Thus, the buttocks will become elastic after a few months.
This is important because the gluteal muscles are difficult to manipulate. Regular exercise will remove fat in problem areas, muscles will gain relief, and joint mobility and flexibility will improve.