Stable and safe weight loss is a wide range of activities. It includes correction of the condition and diet as well as regular and systematic physical activity.
Most often, physical activity combines cardio and strength training, as aerobic exercises help to break down fat cells, and strength exercises strengthen the muscles so that the body looks fit.
Meanwhile, yoga classes, although initially not 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 with the goal of losing weight, you must understand that you should not expect quick results - and this is the biggest and only disadvantage of yoga. However, subject to long-term and systematic work in this direction of fitness, yoga becomes perhaps the most reliable way for stable and safe weight loss. In addition, it helps to maintain the result of weight loss after the successful completion of an intensive fitness program and prevents future weight gain.
This happens because the regular performance of yoga poses has such a positive effect on the human body:
- the work of all systems and organs improves;
- metabolic processes are accelerated;
- stimulated weight loss;
- resistance to stress increases and the psycho-emotional state normalizes.
You should start practicing yoga by mastering the simplest asanas and gradually, as you gain experience, move on to more complex yoga poses.
Yoga breathing practice for weight loss
Kapalabhati is one of the simplest yoga exercises. It is based on the technique of correct breathing and activates effective weight loss. Kapalabhati is performed in this way:
- stand upright with feet shoulder-width apart;
- take a sharp deep breath and at the same time pull your stomach in;
- hold your breath and fix the position of the body for 2-3 seconds;
- exhale calmly and repeat this exercise, which stimulates weight loss, at least 50 times.
While performing kapalabhati, one must ensure that the body, except for the abdomen, remains motionless. Gradually, the number of repetitions of this simple yoga pose should be brought up to 100 times.
Yoga poses to promote weight loss
For safe weight loss, you should regularly perform the following yoga poses:
Uttanasana
Stand up straight, spread your legs comfortably as you inhale, raise your arms above your head and stretch your whole body well as you exhale without lifting your heels from the floor. Then tilt your body down and rest your palms on the floor, placing them parallel to your feet. 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, straighten up 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, extend your straight arms out to the sides, palms facing down. Turn one foot to the side and transfer the weight of the body to it, bending the knee at a right angle. Turn the other foot toward the bent knee. Therefore, both feet must be on the same line. Turn your head towards the bent lower limb 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.
Vasishthasana
Lie on your side with one leg crossed over the other. Lift the body, lean on the palm of an outstretched hand and the side of the foot. Raise the hand that was on top vertically up. It takes 30-60 seconds to hold this position, tense and pull in the stomach. Then roll over to the other side and repeat this exercise for weight loss.
Utkatasana
Stand up straight, put your feet shoulder-width apart. While inhaling, raise the upper limbs above the head and put the palms together. Exhaling, lower the pelvis and squat to a level where the hips are parallel to the floor. You must be in a squat for half a minute and under no circumstances take your heels off the floor. This asana for slimming hips and stomach 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, simultaneously raise the upper body and legs to the maximum possible height. Over time, as the muscles strengthen, when performing this asana, only the stomach will touch the floor surface. Shalabhasana strengthens the spine, develops the muscles of the back and limbs and helps reduce excess weight.
Paripurna Navasana
Sit on the floor, keep your back straight, bend your lower limbs and rest your feet on the floor. After taking a sharp breath, tilt the body back about 60 degrees, keeping the back straight. Exhaling, tear 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 should be fixed for half a minute. Paripurna Navasana helps to lose weight in the stomach, strengthens the muscles of the press and improves the functioning of the digestive tract.
Chaturanga Dandasana
Lying on your stomach, rest your palms on the floor at chest height, spread your legs shoulder width apart. On exhalation, lean on the palms and toes of the feet, raise the body so that it is parallel to the floor surface, and hold this position for the maximum amount of time. This asana strengthens the muscles of the entire body and forms the correct posture.
Bhujangasana
Maintaining the starting position, as in the previous yoga position - lying on the stomach with weight on the palms at chest level - while inhaling, raise the upper part of the body, lean on the straight upper limbs and try to bend out. back as low as possible. This exercise strengthens the deep muscles in the back and helps to lose weight in this part of the body.
Adho Mukha Svanasana
Stand with weight on the palms and knees while exhaling, bend the lower limbs and stretch the tailbone up, straighten the spine without lifting 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, point the palms up, close the eyes and relax for 15 minutes. This yoga pose is recommended to complete the class.