Steady and safe weight loss is a complete set of activities. It includes correcting patterns and diet, as well as regular and systematic physical activity.
Most of the time, physical activity is a combination of cardio and strength training, because aerobic exercise helps break down fat cells, while strength exercise builds muscles and makes the body look healthier.
At the same time, yoga classes, although not originally intended to lose excess weight, can be quite effective as an additional physical activity in the fight against excess weight.
The benefits of yoga for the body and weight loss
When you start practicing yoga for weight loss, you need to understand that you shouldn't expect quick results - this is yoga's biggest and only downside. However, after long-term and systematic work in the direction of fitness, yoga may be the surest way to lose weight steadily and safely. Additionally, it helps maintain weight loss after successfully completing an intensive fitness program and prevents future weight gain.
This happens because the routine performance of yoga poses has such a positive effect on the human body:
- Improve the work of various systems and agencies;
- accelerated metabolic processes;
- stimulates weight loss;
- Increased stress resistance and normalized psycho-emotional state.
You should start practicing yoga by mastering the simplest asanas and gradually move to more complex yoga poses as you gain experience.
Weight Loss Yoga Breathing Exercises
Kapalabhati is one of the easiest yoga practices. It is based on the technique of correct breathing and effectively activates weight loss. Kapalabhati proceeds in this way:
- Stand up straight with your feet shoulder-width apart;
- Take a deep breath and inhale at the same time;
- Hold your breath and fix your body position for 2-3 seconds;
- Exhale calmly and repeat this exercise, stimulating weight loss, at least 50 times.
When performing kapalabhati, one must make sure that the body (except the abdomen) remains still. Gradually, the number of repetitions of this simple yoga pose should be increased to 100.
Yoga Poses Promote Weight Loss
To lose weight safely, you should perform the following yoga poses on a regular basis:
upper asana
Stand up straight, spread your legs out comfortably, lift your arms overhead as you inhale, and as you exhale, extend your entire body well without lifting your heels off the floor. Then you should lean your body down, placing your palms on the floor so that they are parallel to your feet. If the stretch doesn't allow you to reach the floor, then you can grab your leg with your hands and stretch that way. As you exhale, you need to straighten and lower your arms. Uttanasana improves the function of the gastrointestinal tract and helps achieve effective abdominal weight loss.
Villabadrasana II
Stand up straight, jump up and spread your legs, extending your straight arms out to your sides, palms down. Turn one foot to the side and transfer your weight to it, bending your knee at a right angle. Turn the other foot toward the bent knee. Therefore, both feet should be on the same line. Turn your head toward the flexed lower body and hold that position for 60 seconds. Repeat the entire motion sequence, turning to the other side. This exercise helps remove fat deposits on the sides and strengthens the muscles in the back and extremities.
Vishna
Lie on your side with one leg crossed over the other. Lift your body up against the side of your outstretched palms and feet. Lift the top hand straight up. Hold this position for 30-60 seconds, tensing and pulling your stomach. Then you should turn to the other side and repeat the exercise to lose weight.
utkatasana
Stand up straight with your feet shoulder-width apart. As you inhale, lift your upper body over your head and bring your palms together. Exhale, lower your pelvis and squat until your hips are parallel to the floor. You need to squat for half a minute and never let your heels leave the floor. This asana for thin hips and abs should be repeated 5-6 times.
Salad Bassana
Lie on the floor, stretch your upper and lower body back, press your palms against your hips, and bring your feet together. Exhale while raising your upper body and legs to the highest possible height. Over time, as the muscles are strengthened, only the stomach will touch the floor surface when doing this asana. Shalabhasana strengthens the spine, develops muscles in the back and extremities, and helps reduce excess weight.
paripuna nawasana
Sit on the floor, keep your back straight, bend your lower body, and place your feet on the floor. After taking a deep breath, lean back about 60 degrees, keeping your back straight. Exhale, tear your feet off the floor, straighten your knees, raise your lower body to face level, and extend your upper body toward your knees. This position must be fixed for half a minute. Paripurna Navasana helps to reduce abdominal weight, strengthen the muscles of the press and improve the function of the digestive tract.
Chaturanga Dandasana
Lie on your stomach with your palms on the floor at chest level with your legs shoulder-width apart. As you exhale, leaning on your palms and toes, lift your body so that it is parallel to the ground, and maintain this position as much as possible. This asana strengthens the muscles throughout the body and forms correct posture.
Bujangasana
Maintain the initial position as in the previous yoga pose - prone, focusing on the palms at chest level - as you inhale, lift your upper body up against your straight upper body, and as you exhale, try to bend back as low as possible. This exercise strengthens the deep muscles of the back and helps reduce weight on this part of the body.
Adho Mukha Svanasana
Standing on your palms and knees, while exhaling, straighten your lower body and stretch your tailbone up, extending your spine without lifting your palms and feet off the floor. This pose must be held for 30 seconds.
corpse
Lie on your back, easy to stretch your lower and upper limbs, palms up, close your eyes, and relax for 15 minutes. This yoga pose is recommended to complete the class.