Everyone knows that yoga has huge benefits for the body. It is important to always be lean and agile with the help of yoga exercises. To regain your body to its natural form, the slimming asanas are great.
Compilation of a weight loss program
The weight loss asanas complex can be created by those who already have some experience in yoga.
There should be a warm-up at the beginning of the hour, 5-10 minutes are available. The asanas are then made in different positions. It is important to know that morning yoga is the most effective.
Tramp poses
The best yoga asanas for weight loss are twisting poses (Bharadvajasana, Ardha Matsyendrasana, Sage pose, etc. ). They activate the digestive system, cleanse the liver and kidneys. When the intestines are working well, they fight fat deposits and support the whole body.
Standing poses
To perform asanas in a standing position, you must acquire the balance of the body. They build strength in the muscles. For weight loss, the Chair, Eagle, Tree, Warrior, Crescent, Triangle exercises are perfect. For example, posture strengthens the spine, legs, and hips. The Asana Warrior stretches the muscles of the shoulders, upper back and abdomen. The Crescent and the Triangle strengthen the lower limbs, strengthen the spine, activate the digestive system.
Reverse asanas
These exercises stimulate the abdominal region and thyroid gland. They relieve tension in the back. For yoga practitioners, it is essential to incorporate shoulder support and the Plow exercise into the asana complex in order to lose weight. Try to hold these positions for 60 seconds.
Smooth backed positions (fish, bridge) are perfect.
It turns forward
Perform them in a sitting or standing position. In this respect, the poses of Face Down Dog, Uttansana, Upavishtha Konasana, Prazarita Padottanasana are perfect. They work the thigh muscles, strengthen the calf, make the digestive system work, relieve stress and tension.
Relaxing poses
All yoga ends with relaxation. It takes 5-10 minutes. This allows the body to calm down, relieve anxiety, stress, which as a result affects weight loss. You can use Shavasana, Balasana or a child pose to relax.
It is very effective to take a few minutes a day to meditate to soothe your mind, completely relax your body.
Below is a yoga complex for weight loss.
A complex of asanas for harmony
The set of yoga exercises recommended for weight loss is selected so that the asanas harmoniously affect the body. For a better understanding, the exercises are shown in the pictures.
Tadasana or mountain pose
It is recommended to do the exercise between exercises or as a separate ace to adjust posture. To perform Tadasana, the upper limbs must be lifted through the sides, the body must be pulled up.
While maintaining the pose, focus on the main muscles of the body. Breathing through the nose.
Uttanasana (reclining)
Uttanasana is one of the main yoga asanas. It soothes the mind and body, stretches the muscles in the thigh area.
To make Uttanasana, you will need:
- Stand up straight, legs apart, arms relaxed.
- Inhale and lean forward slowly. If it is difficult to keep your knees straight, you can bend them slightly.
- Lower your arms in contact with the floor or clasp your lower legs together.
- Hold for 30 seconds.
- Exhale for a long time, get up.
Cobra pose
The Bhujangasana or Cobra pose strengthens the spine, buttocks and stretches the shoulders well.
The exercise is performed from the supine position, face down. Leaning on your forearm, keep your elbows close to your chest. Inhale while straightening your arms. Try pulling your upper body up. Stay in the asana for 30 seconds. When exhaling, return to the starting position.
Asana should not be used in pregnant women and spinal cord injuries.
Downward dog pose
The exercise perfectly develops the muscles of the thigh, calf, strengthens the upper limbs. Relieves painful menopause.
The dog's starting position is face down, standing on all fours, arms and legs shoulder-width apart. When exhaling, slowly raise your buttocks, straightening your lower limbs. Hold a pose for one minute to three and go to the starting position.
Virabhrdrasana or warrior pose
Virabhrdrasana perfectly stretches the thigh muscles and relieves back pain. You should stand up straight, bring your right leg forward, and jump out about a meter away. Bend your knees until a 90-degree angle is formed. Then raise your straightened arms at the same time. Stay in your asana for five breathing cycles and repeat the same, but with your left foot.
Uttikhta Trikonasana or triangular pose
To perform Uttihta Trikonasana, you need to do the following:
- Place your feet 90-120 cm apart, turning the left 90 degrees outward and the right one just 45 degrees inward. Raise your arm to the side with the palm facing down.
- When exhaling, the head turns to the left, leaning towards the left foot. The trunk is parallel to the floor.
- The left hand reaches the foot and the right hand points straight up.
- Breathing is even.
- After several breathing cycles, return to the starting position.
Ardha Matsyendrsana or Half Pose of the King of Pisces
This exercise stretches the spine and strengthens the muscles near the spine. The exercise is performed as follows:
- Sitting in the starting position, place your right foot behind your left and place your foot closer to the pool. Press your left elbow to the outside of your right thigh, leaning on the back of your right hand.
- Turn your head to the right, looking away.
- Using your left hand, turn the lower back better.
- In the position of maximum muscle extension, perform several breathing cycles and return to the starting position.
- Repeat the other way.
Salamba Shirshasana or head standing
Salamba Shirshasana perfectly deepens the respiratory rate and opens the energy of the spine, chest, diaphragm, strengthens the abdominal muscles, slows the heartbeat and lowers blood pressure.
For safety, it is recommended to place the stand close to the wall.
To enter the Salamba Shirshasana program, you must do the following:
- Lay down a rug and kneel next to it.
- Bend and place your forearms in the center of the mat. Elbows shoulder-width apart.
- Attach and intertwine your fingers and form a bowl with the palm of your hand. Keep your intertwined fingers under your entire asana.
- Place the head cover on the mat so that the palm bowl covers the back of the head.
- Pull your knees to your head.
- As you inhale, tear your bent knees off the floor and lift your legs with a slight twitch. Raise your legs at once.
- Bending your legs behind your back, pressing your heels to your buttocks.
- If you feel confident, slowly straighten your legs.
- The body is perpendicular to the surface.
Shavasana or relaxation pose
This asana complements the complex of weight loss practices. It helps the whole body to relax.
You need to lie down, spread your lower limbs at a comfortable distance, your hands lying comfortably along your body, palms up. Relax with your eyes closed.
Focus on your own breathing. Try stretching in and out. We recommend watching the video "Yoga for Weight Loss in 30 Minutes".
How to find a version of weight loss poses
Yoga is a system of asanas in India that promotes human health and fitness. Only in the harmony of body and soul can the desired result be achieved.
To be effective in selecting weight loss exercises, it is important to consider the following points:
- The intensity of the lessons is required to quickly master the desired shape.
- If you have health problems, choose lighter asanas.
- With strength training, you can lose weight and increase muscle mass at the same time. This should be taken into account by women who want to be slimmer.
- When you have stretching asanas, you don’t have to worry about gaining muscle mass.
- There should be no pain after an hour, the only exception being DOMS.
- Feeling of other pains indicates errors in performing the asana.
The possibilities of yoga for weight loss
Yoga for weight loss:
- The body gets a certain amount of physical activity to help it burn excess calories.
- Metabolism improves.
- One gets used to eating right without much effort, there is simply no desire for unhealthy food.
- Through the systematic practice of yoga, one acquires the skill of proper breathing not only in the classroom but also in everyday life. The body is enriched with oxygen.
The complexes are selected so that all muscle groups are activated. So the buttocks will be flexible in a few months.
This is important because the pharyngeal muscles are difficult to manipulate. Regular exercise removes fat from problem areas, relieves muscles, and improves joint mobility and flexibility.