Stable and safe weight loss is a whole range of activities. It includes the correction of the method and diet, as well as regular and systematic physical activity.
Physical activity often combines cardio and strength training, since aerobic exercises help to break down fat cells, and strength exercises strengthen the muscles, which makes the body look fit.
Meanwhile, yoga classes, although not originally intended to reduce excess weight, but as an additional physical activity can be quite effective in the process of combating excess weight.
the benefits of yoga for the body and weight loss
When you start practicing yoga to lose weight, you must understand that you should not expect quick results - and this is the biggest and only disadvantage of yoga. But, subject to long-term and systematic work in this direction of fitness, yoga is probably the most reliable way to stable and safe weight loss. In addition, it helps maintain the result of weight loss after successfully completing an intensive fitness program and prevents future weight gain.
This happens because the regular performance of yoga has such a positive effect on the human body:
- the work of all systems and organs is improved;
- metabolic processes are accelerated;
- induced weight loss;
- increases stress resistance and normalizes the psycho-emotional state.
You should start practicing yoga by mastering the simplest asanas and gradually, as you gain experience, move on to involve more complex yoga.
yoga breathing exercise for weight loss
Kapalabhati is one of the simplest yoga exercises. It is based on the proper breathing technique and effectively acts weight loss. Kapalabhati is made in this way:
- stand up straight with your feet shoulder-width apart;
- take a deep and sharp breath and at the same time draw in the stomach;
- hold your breath and fix the position of the body for 2-3 seconds;
- exhale calmly and repeat this exercise, encouraging weight loss, at least 50 times.
While doing kapalabhati, it must be ensured that the body, except the abdomen, remains motionless. Gradually, the number of repetitions of this simple yoga posture should be brought up to 100 times.
does yoga to promote weight loss
For safe weight loss, you should do the following yoga poses regularly:
Uttanasana
Stand up straight, spread your legs comfortably, while inhaling, raise your arms above your head and, while exhaling, stretch your whole body well, without lifting your heels from the floor. Then you should lean the body down and rest your palms on the floor, and put them parallel to the legs. If the stretch does not allow you to reach the floor, then you can grab your legs with your hands and stretch in this way. As you exhale, you must straighten and lower your arms. Uttanasana improves the functioning of the gastrointestinal tract and helps achieve effective weight loss in the abdomen.
Virabhadrasana II
Stand straight, jump up and spread your legs wide, stretch your arms straight to the sides, pointing your palms down. Turn one leg to the side and shift the weight of the body to it, bending the knee at a right angle. Turn the other leg towards the bent knee. Therefore, both feet should be on the same line. Turn your head towards the bent lower limbs and fix this position for 60 seconds. Repeat the entire sequence of actions, turning to the other side. This exercise helps to get rid of fat deposits on the sides and strengthens the muscles of the back and limbs.
Vaishthasana
Lie on your side with one leg crossed over the other. Raise the body, leaning on the palm of the outstretched hand and the side of the foot. The hand that was on top of it rose vertically up. It takes 30-60 seconds to hold this position, pushing and pulling in the stomach. Then you should roll over to the other side and repeat this exercise for weight loss.
Utkatasana
Stand up straight, place your feet shoulder-width apart. While inhaling, raise the upper limbs above the head and join the palms together. Exhaling, lower the pelvis and squat to a level at which the hips are parallel to the floor. You must be in a squat for half a minute, in any case take your heels off the floor. This asana for slimming the hips and belly should be repeated 5-6 times.
Shalabhasana
Lie on your stomach on the floor, stretch your upper and lower limbs back, press your palms to your hips, bring your feet together. Exhaling, at the same time raise the upper body and legs to the greatest possible height. Over time, when the muscles are strengthened, while performing this asana, only the stomach will touch the surface of the floor. Shalabhasana strengthens the spine, develops the muscles of the back and limbs and helps reduce excess weight.
Paripurna Navasana
Sit on the floor, keeping your back straight, bend your lower limbs and let your feet rest on the floor. After taking a sharp breath, tilt the body back about 60 degrees, keeping the back straight. Exhale, lift the feet off the floor, straighten the knees and raise the lower limbs to the level of the face, and stretch the upper limbs towards the knees. This position must be fixed for half a minute. Paripurna Navasana helps to lose weight in the abdomen, strengthens the muscles of the press and improves the functioning of the digestive tract.
Chat Dandas
Lying on your stomach, place your palms on the floor at chest level, spread your feet shoulder width apart. On exhalation, lean on the palms and toes of the feet, raise the body so that it is parallel to the surface of the floor, and maintain this position for as long as possible. This asana strengthens the muscles of the entire body and creates the correct posture.
Bhujangasana
Keeping the initial position, as in the previous Yoga posture - lying on the stomach with emphasis on the palms at the level of the chest - and inhaling, raise the upper part of the body, lean on the upper limbs straight, and, exhaling, try to bend. back as low as possible. This exercise strengthens the deep muscles of the back and helps to lose weight in this part of the body.
Adho Mukha Svanasana
Standing in emphasis on the palms and knees, and exhaling, unbend the lower limbs and stretch the tailbone up, stretching the spine, without raising the palms and feet from the floor. This position must be held for 30 seconds.
Savasana
Lie on your back, it is convenient to spread the lower and upper limbs, straighten your palms up, close your eyes and relax for 15 minutes. This yoga pose is recommended to end the class.