This article provides detailed information on weight loss yoga, which is one of the most effective ways to eliminate fat deposits in different areas of the body. In addition, by studying the basic asanas of the back, arms, legs, and abdomen, you will become familiar with the basic rules of yoga, learn its useful properties and contraindications, and receive reasoned recommendations for developing your own set of practices. .
What is yoga?
Yoga is India’s oldest tool for achieving inner and outer peace and unity with the world.. . . Thanks to a targeted set of exercises, anyone can ensure the well-being they want. In other words, it is advisable to design the program correctly using freely available practices to achieve the set goal.
However, the main advantages of the weight loss method are:
- Improvement in general conditionan organism that ensures the normalization of metabolism.
- Flexibility.A weight loss program can be developed for almost any person.
- Improving potency. . . The right program not only takes care of the extra pounds, but also restores male strength.
- Strengthening women's health. . . Systematic exercises rejuvenate cells and increase flexibility. You’re starting to feel younger, and it’s guaranteed to show up in your look as well.
- A new outlook on life. . . Yoga classes motivate and change thinking. You will have new goals and energy to achieve them.
- Inner peace. . . All the worries and resentments finally start to leave, leaving only the experience behind. You learn to accept the world around you as it is.
- Increased endurance. . . After a few times, you feel toned up, allowing you to do a lot more daily tasks than you are used to.
- Normalization. . . The weight doesn’t just go away. It achieves ideal proportions that return normal health and cheer to your image.
Basic rules of yoga
In order for weight loss yoga to be as effective as the Tabata program, try to follow the basic rules with full responsibility. You will only feel the result if you show your discipline.
The basic rules of yoga are:
- Consistency.Make your classes regular on specific days and times.
- Experienced instructor. . . If you are unfamiliar with yoga, be sure to look for an experienced mentor. Only he will show the main flaws and give instructions on how to increase flexibility and relax the body with special breathing techniques, for example.
- Choose a clean place.An important point in yoga is the place where you plan to perform the complex. It should be easy and calm. It is important to choose the right place as this will shape the overall atmosphere of the complex.
- Go gradually. . . Do not deal with heavy poses immediately. Gradually move on to them without overloading your body. So you can develop the technique and eliminate any problems associated with the lack of physical skills needed to perform that particular or the operation.
- Be aware of every move. . . Awareness is an important element of yoga. You need to clearly understand why you are doing a particular pose.
Basic asanas for weight loss
Once you have studied the rules and principles of yoga, you can begin to get to know directly the poses that allow you to quickly lose unwanted pounds. We then suggest that you become familiar with the many possibilities of movement that aim to perform the task directly in certain problem areas.
Note!Continuous practice of yoga not only allows the body to be properly shaped, but also increases a person’s personal concentration and also improves the speed of thinking.
The abdomen
Traditionally, you have to start with the most problematic area, and the stomach in this case is more than a reasonable example.
Bhujangasana
This is the first pose we will look at. Its essence lies not only in the dumping of extra pounds, but also in the thorough study of the abdominal muscles. The purpose of the exercise is to strengthen the upper torso, provide flexibility and strength to the back.
To do the exercise, lie with your stomach on the mat and rest on your palms, which should be directly under your shoulders. Both your toes and chin should touch the floor. As you inhale slowly, lift your torso to your hands and bend your back as far back as possible.
In this situation, it should be 15-30 seconds.You should then return to your starting position when you exhale slowly. Repeat the exercise to lose weight, preferably at 10-15 second intervals, at least five times.
Dhanurasana
The purpose of this pose is to strengthen the middle abdomen and improve digestion and flexibility throughout the body. To perform, lie on your stomach, bend your knees, grasp your ankles with your hands from the outside, and lift your legs. Then take a deep breath and bend well, tearing the pelvis and chest off the floor.
The head should also be retracted as much as possible.You should stand in this position for about 15-30 seconds., then return to the starting position at the exit. It should be repeated five times, with a 10-15 second pause.
Note!For best effect, you can swing a little while lifting.
Naukasana
The purpose of this pose is to burn fat in the waist area. It also has a positive effect on appetite and leg muscles. First you need to lie on your back, stretch your legs and put your hands along the body with your palms facing up. Inhale slowly and lift your legs. Do not bend them to your knees, try to lift them as high as possible and keep them straight.
Then try to touch your toes with your hands. With all this, you need to keep your body at a 45 degree angle. In this position, it should be at least 15 seconds, then return to the starting position and repeat after 15 seconds.You must complete a total of 5 exercises.
Kumbhakasana
This pose is often referred to as a plank. As a result of the exercise, you not only lose weight, but also take care of strengthening the muscles of the arms, legs, back, abdomen and neck. The classic pose requires you to kneel down and put your hands in front of you.
You will then need to align your legs, standing on tiptoe, and raise your head, facing you. From head to toe, your body should show a single, straight line. In this situation, it should be 15-30 seconds.. . . It should be repeated five times, every 15 seconds.
Pavanamuktasana
A pose designed to strengthen the abdomen and hips and relieve lumbar pain. In addition, proper performance normalizes intestinal function, reduces acidity and significantly speeds up metabolism. The execution forces him to lie on his back, stretch his legs and put his arms parallel to them.
Then, as you inhale, stretch your legs, hold your heels together, as you exhale, bend your knees and slowly bring them to your chest. Wrap your arms around them and fix the position for 60-90 seconds. After exhaling, return to starting position. This operation must be performed five times with a 15-second pause.
Note!It is important to breathe deeply throughout the procedure.
For feet
Often the legs also suffer from poor diet or lifestyle. That is, it may be necessary to remove the fat. To do this, familiarize yourself with the following asanas.
Utkatasana
It's pretty easy to do. Standing upright, squeeze your legs tightly, raise your hands, palms together, and sit down until your knees are at right angles.This should stand for 2-5 minutes.and tries to pull the spine hard. Climb slowly without jerking.
Sarvangasana
This pose is popularly called "birch. "Lie flat on the floor, then lift your legs above your head as you exhale. The legs should be together. However, try tearing off the lower back. Use the lever to secure the body to your hands. You should stay in this position for as long as possible, remember to take a deep breath. Then slowly return the body to its original state.
Note!Thanks to a number of studies, practitioners have been able to demonstrate a significant reduction in anxiety and an improvement in well-being in people who practice yoga regularly.
In the back
Oddly, the back also suffers from overweight, especially in the case of an individual’s prolonged poor lifestyle. Yoga also provides special poses to get rid of the accumulated effect.
Virabhadrasana II
A practical way to strengthen and remove back muscles. In the standing position, jump a little andapprox. Spread your legs 130 cm apart. . . Then spread your arms to the side. At the same time, the palm should face the floor.
Rotate your right leg so that it is at right angles and facing your right side. The left foot also straightens and turns slightly at this moment, and both feet should remain in the same line. The right leg requires a 90-degree knee flexion.
Guide your right hand along your right foot, left or left. Turn your head towards your bent knees. You need to stay in this position for 1 minute and then switch.
Salabhasana
Sit on your stomach and put your arms on your body. Then start pulling your head, chest, arms and legs back.However, the stomach cannot be opened.. . . Be sure to lift and strain your buttocks. You should stay in this position for as long as possible.
For hand
Another group of exercises we look at is hand poses. They, like their feet, are severely affected by fat deposits. Follow these two simple exercises to restore muscle tone and arm appearance.
Adho Mukha Svanasana
Stand on all fours with your feet and arms shoulder-width apart. Press your toes to the ground and pose slowly while aligning your knees. However, the foot should be completely on the floor.Put this pose on for at least a minute.. . . Then return to the starting position, pause for 15 seconds and repeat the cycle a few more times.
Vasishthasana
This pose is aimed at restoring the muscles of the arm. Stand on all fours. The arms and legs should be turned vertically and the body weight transferred to the left arm. Then lift your right hand off the floor and turn your whole body forward so that your left hand and knee of the same name are on the floor.
The rest of the body should be in a horizontal plane. Inhale with your stomach and record this position for as long as possible. Then repeat the same process with the opposite hand.
Tips to improve efficiency
In order for weight loss yoga to have the same positive effect as aerobics, we recommend that you do not ignore the general rules that are interpreted by famous mentors from all over the world.
Reference:UNESCO has listed yoga as an intangible cultural heritage.
To improve efficiency:
- Don't overeat.
- Avoid spicy foods.
- Add sweets and starchy foods.
- Go vegetarian if possible.
- Avoid tea and prefer purified water.
Contraindications
Like weight loss, there are a number of contraindications to losing the extra pounds considered in this article that you need to consider.
Attention!Ignoring these factors can worsen your general well-being and is likely to lead to severe pain and complications.
To prevent this from happening, try to see your GP before starting classes and have a full body examination. Also try to remember the main list of contraindications.
Yoga for weight loss is prohibited if:
- The overall severity of the condition. For example, when you have been struggling with a disease for a long time and have already managed to weaken enough.
- Mental disorders.
- Organic changes in the cardiovascular system. Yoga is contraindicated in heart disease, tachycardia, arrhythmia, and aneurysms.
- Blood diseases and various infectious injuries of the musculoskeletal system.
- Severe TBI and severe injuries to the spine and violation of the general structure of the body.
- Malignant tumors.
Yoga is a means of achieving a perfect inner and outer state. . . Every year, there are more and more cultivators of this art, which is an essential sign of high efficiency. Find a responsible mentor, tame all the subtleties and shades of weight loss exercises, and achieve ideal shape with minimal effort.