Steady and safe weight loss is a whole series of activities. It includes correcting the mode of operation and diet, as well as regular and systematic physical activity.
Most of the time, physical activity combines cardio and strength training, as aerobic exercises help break down fat cells and strength exercises strengthen muscles, making the body look 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 for weight loss, you must understand that you should not expect quick results - and this is the biggest and only drawback of yoga. But subject to long-term and systematic work in this direction of fitness, yoga becomes perhaps the most reliable way of stable and safe weight loss. In addition, it helps to maintain the effect of weight loss after the successful completion of an intensive fitness program and prevents future weight gain.
This is because regularly performing yoga poses has such a positive effect on the human body:
- the work of all systems and organs improves.
- metabolic processes are accelerated.
- weight loss stimulation;
- 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 postures.
Yoga breathing practice for weight loss
Kapalabhati is one of the simplest yoga exercises. It is based on the technique of proper breathing and effectively activates weight loss. Kapalabhati is performed in this way:
- stand with your feet shoulder-width apart.
- Take a sharp deep breath and at the same time pull in the stomach.
- hold your breath and stabilize the body position for 2-3 seconds.
- exhale calmly and repeat this exercise, stimulating weight loss, at least 50 times.
While performing kapalabhati, it should be ensured that the body, with the exception of the abdomen, remains still. Gradually, the number of repetitions of this simple yoga pose should increase 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, while inhaling, raise your arms above your head and, while exhaling, stretch your whole body well, without lifting your heels from the floor. Then you should tilt the body down and rest your palms on the floor, placing them parallel to the 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, you need to straighten and lower your arms. Uttanasana improves the functioning of the gastrointestinal tract and helps achieve effective weight loss in the abdomen.
Virabhadrasana II
Standing straight, jump up and spread your legs wide, stretch your straight arms out to the sides, 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. Turn the other leg toward the bent knee. So both feet should be in the same line. Turn your head towards the bent lower limb and hold 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. Raise the body, resting on the palm of an outstretched hand and the side of the leg. Raise the hand that was on top vertically up. It takes 30-60 seconds to hold this position, straining and pulling in the stomach. Then you should roll over to the other side and repeat this weight loss exercise.
Utkatasana
Stand up straight, put your feet shoulder-width apart. While inhaling, raise the upper limbs above the head and join the palms together. Exhale, lower your pelvis and squat down to a level where your hips are parallel to the floor. You need to squat for half a minute, in no case do not take your heels off the floor. This asana for slimming hips and belly 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 as high as possible. Over time, when the muscles are strengthened, when performing this asana, only the stomach will touch the surface of the floor. Shalabhasana strengthens the spine, develops back and limb muscles and helps reduce excess weight.
Paripurna Navasana
Sit on the floor, keeping your back straight, bend your lower limbs and place your feet on the floor. After taking a sharp breath, tilt the body back about 60 degrees, keeping the back straight. Exhaling, remove the feet from 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 in losing weight in the abdomen, strengthens the abdominal muscles and improves the functioning of the digestive system.
Chaturanga Dandasana
Lie on your stomach, place your palms on the floor at chest height, spread your legs shoulder width apart. On exhalation, leaning on the palms and toes, raise the body so that it is parallel to the surface of the floor and hold this position for the maximum possible time. This asana strengthens the muscles of the entire body and forms the correct posture.
Bhujangasana
Maintaining the initial position, as in the previous yoga pose - lying on the stomach with the emphasis on the palms at chest level - while inhaling, raise the upper body, resting on the straight upper limbs and, exhaling, 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 with an emphasis on the palms and knees, while exhaling, unbend the lower limbs and stretch the tail upwards, stretching the spine, without lifting the palms and feet from the floor. This position should be held for 30 seconds.
Savasana
Lie on your back, it is convenient to stretch the lower and upper limbs, raise your palms up, close your eyes and relax for 15 minutes. This yoga pose is recommended to complete the lesson.