Permanent and safe weight loss - a whole set of measures. It includes adjusting the regime and diet, as well as regular and systematic physical exercises.
Physical activity is often a combination of cardio and strength training, as aerobic exercise helps break down fat cells, while strength training builds muscle and tones the body.
At the same time, yoga classes, not primarily for weight loss, but as an additional physical activity can be very effective in combating excess weight.
Benefits of yoga for body and weight loss
When you start practicing yoga for weight loss, you should understand that you should not expect quick results - this is the biggest and only drawback of yoga. However, with long-term and systematic work in this fitness area, yoga is probably the most reliable way to lose weight permanently and safely. In addition, it helps maintain weight loss results after successfully completing an intensive fitness program and prevents future weight gain.
This is because regular practice of yoga poses has positive effects on the human body:
- the work of all systems and organs improves;
- metabolic processes are accelerated;
- stimulated weight loss;
- resistance to stress increases and normalizes the psycho-emotional state.
You should start practicing yoga by mastering the simplest asanas and gradually progress to more complex yoga poses as you gain experience.
Yoga Breathing Practice for Weight Loss
Kapalabhati is one of the simplest yoga exercises. It is based on proper breathing technique and effectively activates weight loss. Kapalabhati is performed in this way:
- standing straight with your legs shoulder-width apart;
- take sharp deep breaths and at the same time draw in the stomach;
- hold your breath and fix the body position for 2-3 seconds;
- Breathe calmly and repeat this exercise, stimulating weight loss, at least 50 times.
While performing Kapalabhati, one should ensure that the body remains motionless except the abdomen. Gradually increase the number of repetitions of this simple yoga pose to 100 times.
Yoga poses help in weight loss
For safe weight loss, you should always practice the following yoga poses:
Uttanasana
Stand up straight, spread your legs comfortably, while inhaling raise your arms above your head and while exhaling, stretch your whole body without lifting your feet from the floor. After that, the body should be bent down, the palms should rest on the floor and be parallel to the feet. If the stretch does not allow you to reach the floor, you can hold your legs with your hands and stretch like this. When exhaling, the hands should be straightened and lowered. Uttanasana improves the functioning of the gastrointestinal tract and helps achieve effective weight loss.
Virabhadrasana II
Standing straight, jumping, legs spread wide, straight arms out to the side with palms facing down. Turn one leg to the side and transfer the weight of the body to it, bending the knee at a right angle. Bend the other leg towards the bent knee. So both feet should be in line. Turn your head towards the bent lower leg and hold this position for 60 seconds. Turn to the other side and repeat the entire sequence of actions. This exercise helps to get rid of fat layers on the sides and strengthens the muscles of the back and legs.
Vasishthasana
Lie on your side, crossing one leg over the other. Raise the body, resting on the palms of the outstretched arms and the sides of the legs. Raise the upper arm vertically. It takes 30-60 seconds to hold this position, straining and pulling the stomach. Then turn to the other side and repeat these exercises to lose weight.
Utkatasana
Stand straight with your feet shoulder-width apart. While exhaling, raise the upper legs above the head and bring the palms together. Exhaling, lower the hips until the hips are parallel to the floor. You should be in a squat for half a minute, in no case do not leave your feet off the floor. This asana should be repeated 5-6 times to slim the hips and abdomen.
Shalabhasana
Lie on your stomach on the floor, stretch your upper and lower legs back, place your palms on your hips, and bring your feet together. Exhaling, simultaneously raise the upper body and legs to the maximum possible height. Over time, as the muscles become stronger, while performing this asana, only the stomach touches the surface of the floor. Shalabhasana strengthens the spine, develops back and leg muscles, and helps in losing excess weight.
Paripurna Navasana
Sit on the floor, keep your back straight, bend your lower legs and place your feet on the floor. After taking a sharp breath, keep the back straight and bend the body back about 60 degrees. On an exhalation, lift the leg off the floor, straighten the knee, raise the lower leg to the level of the face, and extend the upper legs towards the knees. This position should be fixed for half a minute. Paripurna Navasana helps to lose weight in the abdomen, strengthens the abdominal muscles and improves the functioning of the digestive tract.
Chaturanga Dandasana
Lie on your stomach with your palms on the floor at chest level and your feet shoulder-width apart. As you exhale, raise the body parallel to the floor, resting on the palms and toes, and hold this position for as long as possible. This asana strengthens the muscles of the entire body and creates proper posture.
Bhujangasana
Keeping the starting position, as in the previous yoga pose - lying on the stomach, pressure on the palms at the level of the chest - while breathing in, lift the upper part of the body, lean on the straight upper legs, exhale and 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 and walking on the palms and knees, while exhaling, develop the lower legs and stretch the tail bone up, stretch the spine, do not raise the palms and feet from the floor. This position should be held for 30 seconds.
Savasana
It is comfortable to lie on your back, spread your lower and upper legs, palms up, close your eyes, and rest for 15 minutes. This yoga pose is recommended to end the class.