Tighten your abdominal muscles, thighs and other problem areas, improves elasticity, strengthen immunity – by and useful yoga exercises for weight loss, especially beginners in this field. A significant reduction in weight observed already in the first weeks after the start of training. In addition to the stabilization of the physical condition of the class to help achieve and mental balance. Last not less important, because the emotional component also affect the process of weight loss. Read more about what yoga exercises for weight loss conduct and how to do it, to learn from the information below.
The benefits of yoga for the figure
The courses help to solve several of the problems associated with being overweight. The main usefulness lies in the waste of a lot of a large amount of calories. The specific number depends on the repetitions and approaches. The answer to the question, what benefit of yoga, in addition to the waste of energy can be noted:
- stimulation of metabolic processes;
- increase the elasticity of the skin;
- reduce signs of cellulite and stretch marks;
- achieving habits, eat properly;
- improving the work of the digestive system;
- increase flexibility;
- the normalization of the functioning of the thyroid gland, which produces the necessary for fat burning hormones;
- warming up the muscles, due to which the faster burns the fats;
- relaxation and improve mood.
How to practice yoga for weight loss
Before proceeding to the actual persecution, it is worth it to explore some of the important recommendations. Concern with time and duration of the training, as well as equipment and clothing. You can practice in the morning instead of charging. If at this time you will not be able to, then perform the exercise for 7-8 hours. The main condition is to exercise regularly. The only way you will be able to achieve the results. Yoga for weight loss at home is not suitable for women in period of menstruation. Best to skip the first three days, and already after that, go back to training. Other recommendations for training:
- Clothing. More convenient to carry out the asanas in leisure sports suit. Lightweight braided material will also suit you. Sneakers and sneakers for the exercise are not required. You can train barefoot or in socks.
- Inventory. You can just take a mat or a special yoga mat. Is not wasted on classes they will strap and the reference block.
- The Warm-up. Before starting the exercises it is important to prepare. It can be light stretching or a few simple sit-ups.
- Time. Perform the asanas better later, two hours after a meal or on an empty stomach. Start the same with a few minutes a day, gradually increasing the duration up to 1-1,5 hours.
For the waist and abdomen
One of the most endangered zones of many women is the abdomen. This can be unnecessarily round. In this case, there are some effective exercises, execution result, which will be visible already after 1-2 weeks. Before starting you must perform the exercises. Yoga for weight loss belly involves performing the exercise with the push for one minute. The approaches are the same, must be at least 2. More effective for creating a flat stomach position:
- Uttanasana. Build exactly on the exhale lift the hands, and stretched his spine, after which smoothly bend to the legs, how would adding in half. At the castle of the situation, then on the inhale, gently return to the starting position.
- Ship. Just sit down on the mat, straighten your legs, and then start to increase, at the same time refuses to spin back around 60 degrees. Socks should be at eye level, and your hands be stretched parallel to the floor.
- Stick or bottom stop. This asana resembles the usual moldings. For this it is necessary to take the emphasis lying down, lean back on your elbows, palms and fingers to stretch in a straight line. After determining the location you can smoothly get out of the asanas.
For weight loss
Each yoga for weight loss is very effective. Her every glance is focused on working muscles in a certain way. You can choose one of the following techniques of yoga:
- ashtanga– fast-paced position change in order to abide by breathing;
- the respiratory– complex to aid breathing, which is closer to the harmony of the condition of your body
- kundalini– in addition to performing the asanas includes the cleaning of the chakras through meditation and singing;
- the unit is designed for more able-bodied and reminiscent of a combination of yoga and aerobics;
- hot– is represented by a combination of 26 positions that make decisions in conditions of increased air temperature.
For the legs and thighs
Exercises help to cope with all problem areas, including hips. In addition to the reduction in their volume is well operating on their inner side. This is an area very difficult lends itself to training. Without the development of the inner part of the thighs becomes flabby. In addition, the appear of cellulite. Yoga for weight loss legs and thighs, in this case very effective. The most effective are considered the following asanas:
- Chairs. Stand up straight, feet put next. Inhaling, slowly raise your hands up, clasped together in the palm of your hand. As you exhale gently crouch down, but not up to the direct angle at the knees. Then slowly return to the starting position.
- Bridge. To take the supine position on the floor, legs bent. On the exhale lift your pelvis so that the angle at the knees was equal to 90 degrees. Buttocks during the ride, and hands and neck strain. After a while fixing the position of the thighs can omit them on the floor.
- The position of the warrior. Must alternately perform the lunge forward on each leg, to break in such a situation and on the exhale straighten your arms up, putting their palms to each other. Gradually return to the positions in a standing position.
There are yoga exercises for weight loss hands. Some of them are complicated, and they'll go into the asanas better not immediately, but after some time of regular exercise. Yoga for weight loss hand submitted the following exercise:
- Kumbhakaran. Take the position of classic bar with an emphasis on the elbows, but palms connect, not to place in parallel. The press should be involved. This attitude is necessary to hold from 10 to 30 seconds.
- Dandasana. Make an emphasis on the hands, press your elbows to the body, and on your toes. The rib cage is to reduce as low as possible to the floor. Hold the position between 10 to 30 seconds.
Asanas for weight loss
Can not clearly answer the question, what kind of yoga will be more effective for weight loss. A certain type is chosen with regard to multiple criteria. One of them - what to look for yoga exercises for weight loss. Important and what the problem areas are adjusted. Generally excel at different types and posture:
- Hatha-yoga. The most popular trend that gives rise to all the other varieties of this indian culture. Practice is focused on the ability to maintain balance, concentration, relaxation and proper breathing. This is especially useful for problems with joints and spine.
- Iyengar. A feature of this variant is a static performance of a complex of exercises for weight loss with supports. In this case tighten those muscles that are rarely involved in ordinary movements.
- Ashtanga Vinyasa Yoga. This kind of poses asanas, smoothly flowing into each other by ligaments. All the exercise takes place almost without stops. This exercise the closest to the strengthening of the cardio, so it trains not only the muscular corset, but also breathing.
The mere possession of the body for weight loss are separated according to the type of load and the own position. Vyhrnutá the same posture to help strengthen the muscles of the neck and back, to the organs in the abdominal cavity. The sails are designed to improve flexibility. Go to the same tutoring it is possible to relaxation that will soothe the mind and body.
A standard practice begins with a warm-up for 5-10 minutes, after which it is possible to perform the asanas on the twisting. They help clean the kidneys and liver, stimulate digestion and metabolism. To them include:
- Bharadvajasana. You have to crouch down, bent your legs under you, then gently bend the thigh. Turn to the left and the left the same hand to hold the back of the elbow right palm, which must lie on the left side. Remain in position for 30 seconds.
- The attitude of the sage. It is necessary to adopt the provisions as for the side moldings. If you can lean on the right arm, then left leg you need to put before yourself. Then push the pan up and the other hand to pull down.
Increase concentration, strengthens the muscles of the hips, back, abdomen and shoulders, trains the balance – so is standing asanas, including the crescent, a mountain or a triangle. Some exercise in addition helps to improve digestion, stretch the body. Of these asanas more effective are:
- The position of the mountain. Stand up straight, hands placed along the hull, unrolling their palms facing forward. Tailbone while this sucked, strain muscles of the buttocks, trying to stretch to the heavens, and after a few breaths, relax.
- Triangle. It is necessary to stand up straight, hold your feet wider than shoulder width, straighten your arms to the sides. Further tilt to the right or left, while maintaining the position of the hands.
Stimulate the organs of the abdominal cavity help vyhrnutá asanas. Have the same effect on the functioning of the thyroid gland. Program your workout should contain a position, from which it is very effective are such:
- The attitude of the plow. Lying on your back, breathe in, hold your breath and lift your legs straight upright. Further gradually is behind his head, lifting the pelvis and the thoracic cavity from the floor. To stay in such a situation, you can how much you want to.
- The fish posture. Also lie down on your back, palms put under the butt. Further, bend the rib cage, throwing his head back. Hold the position for 15 breaths and exhalations.
The following asanas can be performed both sitting and standing. Sail the drafting of certain parts of the body depending on the type of exercise. In general, improve the flexibility of the body, stretch the sinews, strengthens the muscles and reduces the impact of stress on the body. Of these asanov is worth it to perform:
- A forward bend. It is necessary simply to stand up straight, then bend and try to bend nearly in half and clasp hands feet.
- The dog, looking down. Stand on all four legs dotting shoulder-width apart, after which bend and Refuse to hands into the floor. Furthermore, gradually move the weight to the front part of the soles of the feet. The legs straighten, ass to lift up, to stay longer on 1-3 minutes.
For flexibility and stretching
Asanas for stretch marks help to relax physically and spiritually, to ease the tension. They play the role of hitch, because any exercise can end dramatically. Of these exercises can be performed:
- Balasana. Stand on all four, knees, connect, sit on the heels. Next put the fuselage on its side and the hands pull back. The forehead touch the floor. Close your eyes and lie down for a few minutes.
- Shavasana. The most convenient and simple attitude. Need to just lie down, stretch legs and arms, relax them. You can then relax for about 15 minutes.
The emphasis of power yoga is made just for burning fat and exercise muscles. The asanas in this exercise continuously, linking their continuous ligaments. As a result, practicing still, and endurance. Power yoga for weight loss has a few basic exercises:
- Rudrasena. Helps for cellulite. For this leg it is necessary to put on width of shoulders, legs, dilute, and fold hands on his chest, after which slowly to the squatting, the angle at the knees 90 degrees.
- Cobra. For exercise the shoulders, spine, buttocks. Lie on your stomach, then lean back on the palms, bendXia and throw back his head back.
Exercise for beginners at home
If you are just beginning to engage, then it's worth it to instantly perform complex exercises. There are a few simple asanas that can do even a beginner. You can choose yoga exercises for beginners listed below:
- the position of the mountain;
- Possession of the wood;
- dog muzzle down,
- dog muzzle up;
- The position of warrior I;
- Warrior II;
- the posture of an elongated triangle;
- holding the stick;
- possession of the body of the butterfly.
Effective for weight loss are not only strength exercises, but also the respiratory. Such gymnastics has the name Pranayama. Otherwise it sounds like breath control, helps to enhance the fat burning process, improves health, and increases the overall tone of the body. For full people very effective shitali is pranayama. Such breathing exercises for weight loss are carried out in the following manner:
- take a comfortable posture, for example, of a lotus;
- hold its rolled into a small tube tongue;
- inhale slowly through these small tube;
- further, the draw tongue back, close your mouth;
- breathe no nose, in the formation of a sound like the howling of the wind;
- perform 3 to 5 cycles.
Although there is no doubt of the usefulness of the profession, which has a number of contraindications. If there are problems with the spine, you should consult with your doctor, because when certain injuries or illnesses to perform the asanas cannot be. The answer to the question, who cannot practice yoga, the following can be noted:
- inguinal hernia;
- heart attack or stroke;
- a recent operation;
- flu and SARS.