Everyone knows that yoga brings tremendous benefits to the body. It is important that you always stay slim and flexible with the help of yoga exercises. To get your body back to its natural shape, slimming asanas are great.
Creation of a weight loss program
A complex of asanas for weight loss can be done independently by those who already have experience in yoga.
At the beginning of the lesson there must be a warm-up, for 5-10 minutes. After that, asanas are done in different positions. It is important to know that morning yoga is most effective.
Twisting poses
The best yoga asanas for weight loss are twisted poses (Bharadvajasana, Ardha Matsyendrasana, Sage pose, etc. ). They activate the digestive system, cleanse the liver and kidneys. When the gut is working well, they fight fat deposits and support the whole body.
Standing poses
In order to perform the asanas while standing, you need to master the balance of the body. They build strength in the muscles. To lose weight, the Chair, Eagle, Tree, Warrior, Crescent, Triangle exercises are perfect. For example, the chair posture strengthens the spine, legs and hips. Asana Warrior stretches the muscles of the shoulders, upper back, and abdomen. The crescent moon and triangle strengthen the lower limbs, strengthen the spine, and activate the digestive system.
Inverted asanas
These exercises stimulate the abdominal region and the thyroid gland. They relieve tension in the back well. For yoga practitioners to lose weight, it is essential to include a shoulder stand and the plow exercise in the asana complex. Try to hold these positions for 60 seconds.
Positions with a smooth arch of the back (fish, bridge) are perfect.
Bend forward
Do it while sitting or standing. In this aspect, the poses of the Face Down Dog, Uttansana, Upavishtha Konasana, Prazarita Padottanasana are perfect. They train the hamstrings, strengthen the calves, make the digestive organs work, and relieve stress and tension.
Relaxing poses
All yoga sessions end with relaxation. It takes 5 to 10 minutes. This allows the body to calm down, relieve anxiety and stress, which in turn affects weight loss. For relaxation, you can use Shavasana, Balasana or the children's pose.
It is very effective to take a few minutes each day to meditate to calm the mind and relax the body completely.
Below is a yoga complex for weight loss.
Asana complex for harmony
The proposed yoga exercise set for weight loss is chosen so that the asanas have a harmonious effect on the body. For a better understanding, the exercises are shown in the pictures.
Tadasana or mountain pose
It is recommended to do the exercise in between exercises or as a separate asana to help maintain posture. To perform Tadasana, you need to lift the upper limbs through the sides and pull the body upwards.
While maintaining a pose, focus on the main muscles of the body. Breathing through your nose.
Uttanasana (bowing to the feet)
Uttanasana is one of the most important yoga asanas. It calms the mind and body, stretches the muscles in the thigh area.
To prepare Uttanasana you will need:
- Stand straight, legs apart, arms relax.
- Inhale and slowly bend forward. If it is difficult to keep your knees straight, you can bend them slightly.
- Lower your arms into contact with the ground or grasp your lower legs.
- Hold for 30 seconds.
- Breathe out deeply, stand up.
Cobra pose
Bhujangasana or the cobra pose strengthens the spine, buttocks and stretches the shoulders.
The exercise is performed in the prone position, face down. To support yourself on your forearms, keep your elbows near your chest. Inhale as you stretch your arms. Try to pull your upper body higher. Remain in the asana for 30 seconds. On the exhale, go to the starting position.
You cannot do the asana for pregnant women or those with spinal injuries.
Downward facing dog position
The exercise perfectly develops the muscles of the thighs and calves, strengthens the upper limbs. Relieves painful menopause.
Starting position of the dog face down, standing on all fours, arms and legs shoulder width apart. As you exhale, slowly raise your buttocks and straighten your lower limbs. Hold a pose from one minute to three and get into the starting position.
Virabhrdrasana or warrior pose
Virabhrdrasana stretches the thigh muscles perfectly and relieves back pain. It is necessary to stand straight, bring your right leg forward and do a lunge at a distance of about a meter. Bend your knee until it forms a 90 degree angle. Then raise your straight arms upwards at the same time. Stay in the asana for five breathing cycles and repeat the same thing, but with your left leg.
Uttikhta Trikonasana or Triangle Pose
To perform Uttihta Trikonasana you need to:
- Place your feet 90-120 cm apart, rotate the left one 90 degrees outwards and the right one just 45 degrees inwards. Raise your arms to your sides with your palms down.
- On the exhale, the head turns to the left and leans towards the left leg. The trunk is parallel to the ground.
- The left hand reaches the foot and the right is pointed straight up.
- Breathing is even.
- After several breathing cycles, go to the starting position.
Ardha Matsyendrsana or the Half Pose of the King of Pisces
This exercise stretches the spine and strengthens the adjacent muscles. The exercise is carried out as follows:
- The starting position is sitting, place your right leg behind your left and bring your foot closer to the pelvis. Press your left elbow to the outside of your right thigh, lean on the back of your right hand.
- Turn your head to the right and look into the distance.
- Help with your left hand and twist your lower back more.
- In the position of maximum stretching of the muscles, do several breathing cycles and go to the starting position.
- Repeat the other way.
Salamba Shirshasana or headstand
Salamba Shirshasana will perfectly deepen the respiratory rate and open the energy of the spine, chest, diaphragm, strengthen the abdominal muscles, slow the heartbeat and lower blood pressure.
For safety reasons, it is recommended that the stand be placed near a wall.
To enter Salamba Shirshasana you need to do the following:
- Lay out a rug and kneel by it.
- Bend over and place your forearms in the center of the mat. Elbows shoulder width apart.
- Connect and intertwine the fingers, forming a bowl with the palms of the hands. Keep your fingers interlocked throughout the asana.
- Place the crown of your head on the mat so that the palm of your hand covers the back of your head.
- Bring your knees up to your head.
- As you inhale, tear your bent knees off the floor and lift your legs up with a slight jerk. At the same time, lift your feet.
- The legs are bent behind the back and press the heels against the buttocks.
- When you feel confident, slowly straighten your legs.
- The body is perpendicular to the surface.
Shavasana or relaxation pose
This asana completes the complex of exercises for weight loss. It promotes relaxation of the whole body.
It is necessary to lie down, spread the lower limbs at a comfortable distance, hands comfortably on the body, palms up. Relax with your eyes closed.
Focus on your own breathing. Try to stretch in and out. We recommend you watch the video "Yoga for Weight Loss in 30 Minutes".
How To Find Your Version Of Weight Loss Poses
Yoga is a system of Indian asanas that supports human health and fitness. The desired result can only be achieved in harmony with body and soul.
For the effectiveness of choosing exercises for weight loss, it is important to consider the following points:
- To quickly get the shape you want, you need an intensity of classes.
- If you have any health problems, choose easier asanas.
- With strength training, you can both lose weight and increase muscle volume. This must be taken into account by women who want to get slimmer.
- If there are stretching asanas there is no need to worry about the increase in muscle mass.
- There should be no pain after class, the only exception being DOMS.
- Feeling other pain indicates failure in performing the asana.
Ways Of Yoga For Weight Loss
Do yoga for weight loss:
- The body receives a certain amount of physical activity in order to burn off excess calories.
- The metabolism improves.
- You get used to the right diet without much effort, there is simply no desire for unhealthy food.
- By systematically practicing yoga, a person masters the ability 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. The buttocks will become elastic after a few months.
This is important because the gluteus muscles are difficult to manipulate. Regular exercise removes fat from problem areas, the muscles are relieved and the mobility and flexibility of the joints is improved.