The yoga system develops strength, flexibility, endurance, and coordination. With the help of yoga, you can improve the health and psycho-emotional state of your body. But how effective is yoga for weight loss?
Benefits of Yoga for Weight Loss
Yoga sticks are exercises performed in a static mode. Due to the low intensity of training, yoga is considered ineffective in the fight against excess weight. For the weight loss effect to be noticeable, static loads need to be exercised longer and longer. Therefore, self-medication for weight loss as they are rarely used. Yoga cannot compete with intense dynamic exercise in its ability to burn calories quickly, but it has an important advantage: it encourages the body to lose excess weight without stress and overload. It is also important due to the normalization of metabolism and the improvement of the function of all organs and systems, weight loss achieved with the help of yoga is maintained for a long time.
Basic rules of yoga
For yoga to be effective in weight loss, you need regular exercise: better daily, but in any case at least three times a week. You need to move from simple to complex, slow and gradual. First of all, the load can be complicated only after the simplest canes are mastered and approved. Do not increase the intensity and difficulty of training prematurely. Urgency leads to injury and violation of one of the basic principles of yoga: asanas should not be performed with pain and discomfort, and yoga should be enjoyable.
Exercise should be done slowly and thoughtfully, with attention to breathing and muscle function. You will need comfortable clothing and a yoga mat to exercise. You need to exercise on an empty stomach. There should be at least two hours between your last meal and your workout. The study area should be well ventilated. You need to turn on quiet, relaxing music to get rid of strange sounds and create a suitable mood. Melodies can be obtained from special selections for yoga and meditation.
Yoga exercises for weight loss
- Straighten and spread your legs as much as possible. Lean forward and place both hands on the floor. Tighten and strengthen the gluteus muscles. Stand in this position for about a minute. Make sure your breathing is free, deep, and rhythmic. Complete the exercise and enter the asana twice more. You can strengthen your hips, abdomen and waist by exercising it regularly.
- Step forward with one foot. Transfer your weight to the walking leg and descend to the lungs. The other leg remains extended backwards. Touch the floor with your hands to the sides of your bent knee. Stand in this position for at least a minute. Control your breathing. Step three times with each foot. Exercise works the lower body muscles better.
- Put your stomach on the bed. Pull the upper leg forward, straighten and lower the lower leg. Raise your head, shoulders, and chest above the floor. Put your stomach on the floor. Stay in Asana for as long as possible. With its help you can strengthen the chest muscles.
- In a standing position, straighten your body and place your feet wider than your shoulders. Bend your knees and lower your shoulders. Cross your arms in front of you and push your hips forward. After a short pause, straighten your legs. Do three repetitions. Posture burns fat in the thighs and hips, strengthens muscles.
- The starting position is the same as in the previous exercise: stand up straight, legs shoulder-width apart, arms at chest. Roll up your socks and lift them up. Jump down, get on your toes, and crawl on your heels. Perform ten of these jumps. Exercise makes your legs thinner and stronger. Here the caviar gets a particularly good load.
- Lie on your back on the carpet. Stretch your arms out to the sides and rest your palms on the floor. Slowly lift your straightened legs, bring them upright, and finally move them so that they are parallel to the floor above your head. Stand in this position for a minute. Breathe evenly. Slowly lower your legs. Repeat two or three times. The muscles of the press are well developed in this asana.
- Continue to lie on your back, bend your legs and bring your knees to your ribs. Then lift your legs and extend them to the ceiling. At the same time, straighten your legs, lean your arms and back, and help keep your legs, hips, and back straight. Place your elbow on the floor. Stay in Asana for as long as possible. Try not to shake, do not bend your legs, watch your breathing.
- Turn on your stomach. Place your palms on a rug close to your shoulder joints. Put your toes on the floor. Exhale, suddenly lift your hips back and forth, and bring your heels to the floor. The body should be in the following position: the head is in the middle of the arm, its back is extended downwards, and the legs and back are straight. After a short pause, jump and move your feet into your palms. Straighten your legs and wrap your arms. Bring your ribs to your knees and your head to your feet. Keep your legs as straight as possible. Repeat Asana three times.
- Sit with your palms and thighs close to your knees and lift your legs. They should be as straight as your back. Keep your eyes diagonally: up and forward. As you exhale, keep your arms parallel to the floor. This exercise strengthens the abdominal muscles.
- Be stable. Press on your right foot and take a wide blow forward. The knee of the back foot touches the floor and stretches the toe. Keep your back straight. Raise your hands above your head and turn them in both directions. Raise your head, stretch your arms, and keep your body in a straight line - from the top of the hips to the toes. Take a break for a minute. Lower your arms to shoulder level and spread them to the side. Keep your back straight and slowly turn your body to the left. It should be parallel between the lines of the arms and legs. Turn your head to the left and extend your hand. After twenty seconds, gently turn to the other side. Pause again for twenty seconds and put your body straight. Place your left hand on the left side of your right foot and your wrist on the floor. Turn the body to the right. Stretch with your right hand, turn your head to your hand. After a minute, place your right wrist on the left side of your right foot. Raise your other hand and extend it. Take another minute, then lower your arms and straighten. Do the next repetition on your other foot. Here, the abdominal muscles, especially the curved muscles, and the back of the thigh are active. Exercise strengthens and stretches the spine and improves posture.
Yoga not only helps to lose weight, but also improves coordination and makes the body more flexible and strong. Preliminary results of the Yoga for Weight Loss program will be available after about a month of training.