Yoga is now very popular all over the world. Men and women do it for stretching, maintaining muscles in good shape, and working out internal organs. In addition to these effects, yoga classes help fight stress, improve mood, stabilize the emotional state, and calm a person.
There are such types of practice as kundalini, hatha, ashtanga and others.
First of all, yoga is the harmony of physical, psychological and spiritual states. Even when losing weight at home, you should not forget about this, as you will combine physical and breathing exercises.
If your goal is to get rid of extra pounds, complexes of dynamic exercises with static holding of poses are suitable. Incredibly, regular practice allows you to lose weight even due to the fact that a person has changed his attitude to the problem of weight. Peace of mind brings all body systems into balance.
To start weight loss at home, learn the main goals of yoga and how to practice it correctly for the best effect.
Maybe yoga for you will become not just a means of losing weight, but also an important part on the path to health.
Yoga for weight loss at home for beginners
Yoga for weight loss for beginners can be practiced at home, as well as stretching to quickly sit on the twine. At first, it will be quite difficult to perform many exercises, since a good stretching of the muscles and the ability to keep balance are required. However, by carefully trying to perform the exercises, you will notice how the body becomes more flexible.
Start with simple stretching exercises, do various twists, basic breathing practices. To feel like a real yogi, get a special mat and loose pants, forget about shoes for the duration of the workout. All exercises are performed barefoot.
5 simple exercises
Yoga is so diverse that each person will be able to choose a set of workouts for weight loss at home that is suitable for him and choose the style he likes - kundalini, hatha, etc. But 5 basic affordable yoga exercises for weight loss at home will help solve all health problems.
Yoga exercises at home - 5 simple exercises:
- Warrior Pose Virabhadrasana
Speeds up metabolism and actively burns calories.
Step forward from a standing position. The back leg should be straight, and the front leg should form a right angle. Put your palms together and raise your hands up, looking at your thumbs. Stay like this for a minute, then change sides; - Bow Pose Dhanurasana
Helps to remove belly fat, strengthens the spine.
Lie on your stomach, grab your ankles and stretch your legs up. Hold this position and slowly return to the starting position. If you do not reach the ankles, use belts; - Birch Pose Sarvangasana
A very useful pose that promotes weight loss.
Lie on the floor and lift your legs up perpendicular to the floor. Continue to reach up, helping yourself with your hands. With perfect execution, the emphasis falls on the shoulder blades; - Dog Pose Adho Mukha Svanasana
Rest your toes and palms on the floor so that your body forms an acute angle. Stretch your pelvis up and try to reach your feet to the floor. Stay in this position for a minute; - Exercise 30-60-90
Lie on the floor and stretch your legs up, forming a 30-degree angle. Hold this position and raise your limbs to 60 degrees, and then to 90. Do this for a minute. The lower press is being worked out.
Most of the exercises well strengthen and tone the muscles, tighten the skin, promote weight loss.
Kundalini yoga
Kundalini yoga combines not only dynamic and static exercises, but also breathing practices, meditation and mantra chanting. The practice of kundalini develops both the body and feelings, emotions, feminine power and inner harmony.
The advantage of kundalini yoga is that it is a universal practice, it can be practiced at home at any level of physical fitness. Before performing asanas, turn on the mantra to get in the mood for work.
Kundalini yoga for beginners(repeat these 2 exercises as often as possible and you will soon notice the result):
- Pashchimottanasana
Sit on the mat and straighten your legs. Grasp your shins or knees and begin to stretch your straight back up. Then relax your back and lower your head to your knees for 30-40 seconds. Come out of the position slowly, rounding your back. Do several approaches; - Surya Namaskar
In a standing position, press your palms to each other at the chest. Slowly raise your arms up and take them back, bend your body and strain your buttocks. Exhaling, bend forward with your head towards your knees, as far as your flexibility allows. Do several approaches.
Hatha yoga
Hatha is the most popular type of yoga, which includes many asanas and breathing practices that improve health, lose weight, straighten the spine, strengthen the muscles of the abdomen and back.
Hatha yoga for beginners performing simple asanas combined with basic breathing exercises:
- pawanmuktasana
Lying on your back, bend one leg at the knee and, helping with your hands, press it to your chest. Hold your breath and stretch your upper body towards your bent knee. Exhaling slowly, rest your head and shoulders on the floor. Repeat several times and then change legs; - Bhujangasana - Cobra pose
Lie face down on the mat with your palms under your shoulders. Using your back muscles, slowly lift your torso. Stay in this position. The knees are straight and do not come off the floor, the buttocks are tense, the arms are bent at the elbows. As you inhale, raise your body even higher by straightening your arms. The chest is open, and the shoulders look back. Slowly lower yourself to the starting position. Do several approaches.
Exercise gives flexibility to the spine, works out the abdominal organs.
Effective asanas for weight loss
Does yoga help you lose weight? Yoga for weight loss definitely helps to lose weight. One class of kundalini or hatha yoga burns up to 500kcal. Static work with your own weight strengthens and develops all the muscles of the body. Over time, yoga will begin to bring not only results, but also pleasure from classes.
The most effective asanas for weight loss at home are:
- Vasishthasana
Lie on one side and place your top leg on top of your bottom. Raise the body, resting your lower hand on the floor with your palm. Raise your top hand. Try to keep your body in a straight line. Change sides; - Utkatasana
Feet hip-width apart. Raise your arms up and with a straight back, begin to squat. When the thighs are parallel to the floor, hold the position for 30 seconds, leaning forward slightly with the body. To simplify, stretch your arms forward; - Chaturanga Dandasana
Lie face down on the mat. Place your palms under your shoulders. Resting on your hands and toes, lift your body, creating a straight line. In this case, the elbows are bent into a right angle. Hold for 30 sec.
This exercise builds posture and abdominal muscles.
Yoga for weight loss of the abdomen and sides
For weight loss in the abdomen and sides at home, the following asanas from kundalini and hatha yoga are suitable:
- Naukasana Boat Pose
Lie face up on the mat. Inhaling, slowly raise your straight legs 45 degrees up. Start lifting your body, trying to reach your toes with your hands. Reload in position for 15 seconds. Do several approaches; - Purvottanasana
Sit on the mat with your back straight and toes pointing out. Place your palms under your shoulders. Resting on the palms and feet, lift the body, forming a straight line, looking up. Stretch your pelvis up, arching your back, tilt your head back. Hold the position for up to a minute; - Jathara Parivartanasana
Lie on your back, stretch your arms out to your sides, palms up. Raise your straight legs up with your toes towards you. Turn your head to the left, lower your limbs to your right palm, without touching the floor. Hold and take the starting position. Change sides.
Asanas of kundalini and hatha yoga for weight loss work out the deep internal muscles of the abdomen and strengthen the muscular frame.
In the struggle for a beautiful figure, many methods are used - proper nutrition, sports, pills, slimming teas and even hunger strikes. And also everyone remembers very well - to lose weight you need to run, jump, carry weights and sweat in every possible way. And yoga, on the contrary, offers to relax, at a moderate pace, to calmly perform not too difficult exercises. It appears to be ineffective.
But it's not.
The benefits of yoga for women and men are simply invaluable! It will not only help get rid of excess weight, but also strengthen muscles, increase endurance and flexibility, and improve morale.
Can yoga help with weight loss?
Those who are already engaged in physical exercises or are just about to, may have heard a lot about yoga as a way to lose weight. This option raises many doubts, but the effectiveness of these practices has been proven by those who have already passed this path.
And yoga experts say that you first need to understand what yoga is.
This is not just physical exercise, it is a process of self-knowledge and self-improvement. It affects not only our physical component, but also spiritual. And given that excess weight is most often a problem that sits initially in the head itself, the effectiveness of yoga increases.
As psychologists say, excess weight is an attempt by a person to protect himself from the outside world, to protect himself, and yoga helps to lose weight. Most likely, overweight appears in people who experience constant stress, dissatisfaction with their lives.
Therefore, even after finding a miracle pill and throwing off extra pounds, it’s not a fact that after that the hand will again not reach for harmful and high-calorie food in order to drown out its internal problems.
Therefore, the fight against excess weight also includes changing your vision of the world, getting rid of fears, problems, increasing stress resistance, etc. This is where yoga for weight loss can help.
What type of yoga should be chosen for weight loss
Those who are just starting their journey in the world of yoga should start with basic simple exercises.
The fact is that yoga is not as easy as it seems in yoga classes for weight loss on TV. In fact, some exercises require good physical fitness, as well as the harmony of mind and body. Therefore, overweight people need to start with the basics.
You should find an experienced teacher who will help you do everything right at the beginning of the journey. This is especially true for those people who suffer from health problems.
Starting yoga at home is worth putting with hatha yoga - this is a simple yoga for weight loss, it is often used in fitness clubs and is suitable for beginners. Most of the exercises that you have ever seen from yoga are of this kind.
Those who do not have health problems, and are overweight within a radius of 3-5 kilograms, can start with Bikram Yoga. Another name for this type is hot yoga. These are exercises that are performed in a heated room with high humidity. Thus, you can well strengthen the most important systems of your body, as well as lose weight well.
Yoga and nutrition
Nutrition for yoga is a separate issue that requires serious attention. But some people who have heard about yoga are interested in a question of a slightly different nature - is it worth giving up meat food by starting yoga. The answer is negative. The fact is that the rejection of meat is a purely personal matter for everyone.
Here, rather, people, having initially chosen vegetarianism, should think about yoga in order to compensate for the rough energy of animal food with physical practices. It is not necessary to change the food. But most likely you will do it yourself, because you will no longer want to pollute your body with various harmful foods, you will want ease not only in movement, but also in nutrition.
A set of exercises at home
If you do not have the opportunity to work with a trainer, then you should not give up on your plans, but you should think about yoga for weight loss at home. All you need is a rug or blanket to lay on the floor and preferably a large mirror nearby to keep track of your body movements.
Yoga at home will strengthen your body and help you get rid of extra pounds. Armed with this exercise program, you will quickly achieve success, and the time will be as little as ten minutes a day.
- Chair Twist
We stand straight, keep our legs together. While inhaling, we begin to bend our knees and drop down a little bit, we close our hands above our heads. Having made a semi-squat, we stop. On exhalation, we bend our elbows and turn the body first to the left - the right elbow should go behind the left knee. It is necessary to lean well with your elbow on your knee in order to twist the torso as much as possible. The head should be turned towards the ceiling. Throughout this time, keep your back straight. In this position, you need to stand for half a minute, while doing measured inhalation and exhalation. Then, on the exhale, we return to the starting position and repeat the same thing, but in the other direction.
- Goddess Pose
This exercise well strengthens the muscles of the legs, back, buttocks.
We spread our legs wide, about a meter apart, turn our feet outward more than 45 degrees. You must feel stable. As you exhale, bend your knees and squat until your thighs are parallel to the floor. Raise your arms up and bend them at the elbows so that there is an angle of 90 degrees. The palms should be open. Hold this position for 30 seconds, while breathing should be deep.
- plank
This is a yoga exercise for slimming the abdomen, strengthening the lower back, pectoral muscles.
We take a horizontal position. Hands and feet rest on the floor. The whole body should be straight, do not bend your back. To do this, you need to tighten the muscles of the buttocks and abdomen. You need to hold this position for five breathing cycles.
- Plank on one leg
This exercise is very similar to the previous one, but it is more difficult. We take a horizontal position, only this time we rely not on the hands, but on the palms. We bend our arms, we move the body slightly forward. Feeling confident in our abilities, we raise the right leg and keep it approximately on a par with the other. We stand in this position for five respiratory cycles, then change the leg.
- The sage pose is another good yoga exercise for slimming the abdomen and sides.
We become first in a horizontal position, arms straight. We put our feet as close as possible, so that the big toes are next to each other. We put the right hand on the left, trying to feel the balance. Then we turn the body, raise the right hand up, and turn the legs, leaning on the left heel. We try to maintain balance for five breaths and exhalations. We return to the starting position and do the same on the other side.
- complete cicada
Lie face down on the floor. Stretch your arms out in front. Slowly inhale while lifting your legs and upper body off the floor. We linger in this position for five deep breaths and exhalations.
Hatha yoga for beginners video
These are yoga poses for weight loss that you can do at home yourself.
Breathing exercises in yoga
Yoga exercises for weight loss and breathing practices are two complementary things. The fact is that with the help of proper breathing we increase our energy. In addition, performing breathing exercises, even in isolation from classes, is very beneficial. Breathing techniques have a positive effect on the entire body, quickly rid it of toxins, and improve the functioning of the digestive system. Thus, the process of losing weight is faster. Here are some of these practices:
- Stand straight, place your feet hip-width apart. Take a breath, then exhale sharply, at which you must strongly push the air out of yourself, and thus pull the stomach to the spine as much as possible. The body should be still and relaxed, and breathing fast. In one approach, perform about 30 breaths, gradually increasing their number. We also increase the number of approaches.
- The second exercise is performed after the previous one. For him, you need to squeeze the muscles of the small pelvis as much as possible. Holding them, we slowly exhale and at the same time we do a semi-squat, hands are on the hips, we again bring the stomach closer to the spine. Having made a full exhalation, we hold our breath for a few seconds, and then we relax the muscles of the pelvis and slowly inhale. You need to perform the exercise 3 to 5 times.
Contraindications
Yoga has its contraindications.
♦ it is important not to overdo it, but to exercise according to your physical capabilities.
♦ pay attention to past injuries or existing problems, and try to avoid exercises that affect these parts of the body.
The postoperative period, oncology, disorders of the musculoskeletal system are contraindicated for yoga. If you are overworked, have a cold and have an elevated body temperature, or chronic diseases have worsened, then yoga should be postponed for a while.
Yoga for beginners for weight loss is preferably carried out at first under the supervision of a trainer.
Thus, you need to specifically imagine that yoga is not a magic pill that will help you quickly get into the right shape. Yoga is a process, not a result. You have to enjoy it, consciously approach it.
Effective yoga for weight loss happens only if you regularly perform exercises, gradually increasing their complexity, and also watch your diet. When doing exercises - let it be classes in the gym with a trainer or home yoga for weight loss - you should try not to do everything quickly, but learn to feel each exercise, listen to your body, feel the processes that take place in it.
If yoga is approached correctly, it will save not only from extra pounds, but also from stress, anxiety, fear, and also strengthen health and morale.
Now there are a huge number of people whose conversations and thoughts revolve only around how much excess weight they have and how to start losing weight after all, if nothing works. I have tried every possible diet, read every article about the body 5 times and reviewed every workout video. You know what? None of this worked! But I am glad that it happened, because in desperation I turned to yoga and asanas. And yes, I lost a lot of excess weight.
Many people doubt whether yoga helps to lose weight ...
But as they rightly say about yoga,
Can you lose weight with yoga? Of course! Let's talk in this article about those asanas that will help you tighten your body and lose weight.
If you have no experience and you don’t know where to start and how to do it right, we just have pictures with names and descriptions of the execution technique.
Facial Slimming Yoga Exercises (approximately 2 minutes)
1. Simhasana
Also- lion pose
Operating principle
This asana is known to tone the facial muscles. This is a basic and simple pose and therefore anyone can perform it regardless of age. When you assume the lion pose and stick out your tongue, your facial muscles, along with your chest and spine, are stretched. If you need to remove the double chin, then this is the perfect asana for you.
Precautionary measures
There are no potential risks. If you have any discomfort in this position, then you can transfer to a chair to perform it.
2. Jalandhara Bandha
Principle of operation
This is one of the most popular asanas for beginners. You need to press your chin to your chest, between your collarbones, holding your breath. This yoga pose also works to sharpen the jaw line.
Precautionary measures
If you have breathing problems, do this asana under the supervision of a certified yoga instructor. Do not attempt it if you have high blood pressure or heart problems.
A set of yoga exercises for slimming arms (about 5-6 minutes)
3. Adho Mukha Svanasana
Also- downward facing dog
Operating principle
This is the so-called "weight" pose. You need to shift the weight of your upper body onto your arms. This is a great way to tone up your arm muscles and biceps.
Precautionary measures
Do not do this asana if you suffer from carpal tunnel syndrome.
4. Chaturanga Dandasana
Also- staff pose on four supports, low plank pose
Operating principle
This pose requires you to be off the ground, supporting your body in your arms and tensing your core muscles. Not only does it tone your arms, but it also strengthens and tones your biceps and triceps. This asana can be performed even at home for effective weight loss.
Precautionary measures
Do not attempt this pose if you are a beginner or if you have a shoulder or hip injury. It is better to work with a certified yoga instructor who can help you with the variations.
5. Ardha Pincha Mayurasana
Also- Dolphin pose
Principle of operation
Your arms will become the basis for balancing your entire upper body as you try to "stay afloat" i.e. to hold balance. This pose helps strengthen and tone the biceps, triceps, and arms.
Precautionary measures
This is a simple asana that everyone can do. However, you need to be careful if you have neck or shoulder injuries.
6. Urdhva Mukha Svanasana
Also- upward facing dog pose
Operating principle
Yoga at home is an interesting and rewarding pastime. And this asana is one of the most powerful and effective for toning your arms, biceps and triceps. It involves stretching the muscles of the arms and balancing the body weight, and can even be performed at home.
Precautionary measures
It is best to avoid this asana if you have had severe neck or shoulder injuries.
Asanas for slimming shoulders and upper back (approximately 4-6 minutes)
7. Bharadvajasana
Also- Bharadvaja twist
Operating principle
Asana involves only a deep turn, so the level of difficulty is quite average. Everyone can easily master it with practice. This pose improves the natural flexibility of the upper body and also helps tone the shoulder blades.
Precautionary measures
8. Ardha Matsyendrasana
Principle of operation
This pose requires simultaneous movement of the shoulders, neck, and spine. An intense twist (one side at a time) helps in toning the sides, upper body as well as the abdominal muscles.
Precautionary measures
Don't try it if you have a headache, insomnia, or menstruation.
Yoga poses for slimming the abdomen and in the area of the diaphragm (approximately 5-7 minutes)
9. Naukasana
Also- boat posture
Operating principle
Draw a parallel with the boat when you do this asana. It works in the same way, and the area of the diaphragm becomes the base for balancing the body. If you're struggling to lose that stubborn fat, here's what will give you visible results. This is a big step towards a flat and toned tummy.
Precautionary measures
Do not perform this asana if you suffer from insomnia, hernia or spinal injury.
10. Matsyasana Pose
Also- fish pose
Operating principle
It's all about stretching your lower body, i.e. thighs, intestines, and abdominal muscles. All asanas that include twists and pulls help in burning excess fat that is stored in the most famous and “problem” places, such as the abdomen and thighs.
Precautionary measures
It is better to avoid this asana if you have high blood pressure, hernia or migraine, menstruation.
11. Anantasana
Also- Vishnu posture
Operating principle
This pose tones and strengthens the abdominal muscles. The focus shifts to both sides of the body as you stretch. This asana also improves circulation and digestion.
Precautionary measures
If you experience discomfort, consult your doctor before doing this asana.
12. Bhujangasana
Also- cobra pose
Principle of operation
The basic pose in Surya Namaskara is an elegant asana that works the upper body. It gives the abdominal muscles a great stretch and acts as a catalyst to burn unwanted fat.
Precautionary measures
Do not attempt this asana if you are pregnant or have hernias.
For thighs (about 6-8 minutes)
13. Baddha konasana
Also- butterfly pose
Operating principle
This asana works on the inner and outer thighs. An interesting variation of this pose is to move the legs to mimic the flapping of a butterfly's wings, which is the reason why it is also called the Butterfly Pose. This pose is very good for relaxing the legs.
14. Malasana
Also- garland pose
Operating principle
The most suitable posture for those who sit all day. It stretches the hips, groin and thigh muscles. Also improves flexibility and tones the inner/outer thighs.
15. Anjaneyasana
Also- low lunge forward pose
Operating principle
How to lose weight with yoga? Just! And this pose will help you. It stretches the legs, hamstrings and thighs, thereby helping to tone the muscles from the hips to the ankles. It also releases tension and makes you more flexible.
16. Ardha bhekasana
Also- half frog pose
Operating principle
The half frog pose is one of the most difficult, but it will give you wonderful results. It stretches and strengthens the hips, quads, and hamstring muscles. You will feel refreshed as it also stimulates blood circulation.
Precautionary measures
It is better to avoid this asana if you have neck, shoulder or lower back pain. It is also good to take a lesson from a yoga instructor before doing it yourself.
Asanas for weight loss at home for calves, shins and hamstrings
17. Padangusthasana
Also- leaning pose with the grip of the toes
Operating principle
A pose that fully stretches the hamstrings and tones the calf muscles. It strengthens your hips, legs and back while stimulating the kidneys and liver.
Precautionary measures
This is one of the most basic poses and can be done by anyone. However, beginners will need a few practice sessions before they can stretch to full range.
18. Parsvottanasana
Also- pyramid pose
Principle of operation
It is also called the Intense Lateral Stretch Pose because it involves deep stretching on both sides of the body. This asana strengthens the quadriceps, calves, and hamstrings. It is also very effective in strengthening and toning the leg muscles.
Precautionary measures
19. Virabhadrasana 2
Also- warrior pose 2
Operating principle
This is a pose that will help you develop endurance by stretching all the muscles in your legs. This is the second level of the warrior pose and comes with many benefits beyond just toning and strengthening your legs.
Precautionary measures
Avoid this asana if you have chronic knee pain, arthritis, high blood pressure, or diarrhea.
20. Upavista konasana
Also- tilt from a seated position with legs wide apart
Operating principle
This pose resembles a split, and differs only in a forward lean. Deep stretching releases tension in the muscles of the trunk and hip joint, and tones the thighs.
Precautionary measures
This is an advanced pose, but it doesn't come with any potential risks. However, if your lower back hurts, place a soft pillow or blanket under your torso.
Yoga at home for slimming the buttocks (about 5-6 minutes)
21. Garudasana
Also- eagle pose
Operating principle
Eagle pose is a twisting pose that works your hips, legs, and arms by pushing your torso out of your body. The balancing moment helps you find balance and, in the process, strengthens your heart and thigh muscles. Can you lose weight by doing yoga? Of course! And this pose is your main assistant.
Precautionary measures
Avoid this asana if you have pain in your knees, shoulders, or ankles. Also, check with your doctor if you are pregnant.
22. Ananda balasana
Also- happy child pose
Operating principle
While doing yoga you will naturally lose weight, but this pose is one of the best for this purpose as it stretches the entire lower body. The focus is on the femur as it runs perpendicular to the floor. The inner thigh, groin, and hamstrings are also strengthened in the process.
Precautionary measures
Avoid this asana if you are pregnant or menstruating.
23. Rajakapotasana
Also- dove pose
Operating principle
Strong stretching of the legs, spine, and chest strengthens the thigh muscles. In this asana, the whole body is in front, and the hip joint is the only part of the body that remains behind.
Precautionary measures
This asana is solid and seems overwhelming, so it's best to do it under the supervision of a certified instructor, especially if your stretch isn't very good.
24. Supta Baddha Konasana
Also- back angle pose
Operating principle
This asana stretches the hips and also targets the inner thighs. The balancing moment of keeping the legs connected while pressing the fingers together helps to stimulate the muscles of the hip joint. This is a very relaxing asana - it relieves all tension in the muscles of the thighs.
Precautionary measures
Refrain from this asana if you have lower back pain or a knee or groin injury.
Have you ever thought that yoga can help you lose weight? Yoga is not a religion; it is the lifestyle you are going to adopt. For life. It improves your mental and physical immunity. But always remember that yoga is not just gymnastics, but a full-fledged sport, so expert advice is required.
So, good luck on your journey through the world of yoga!
One of the main health problems in modern man is overweight. In the United States, for example, about 60% of the population suffers from obesity. In our country, the situation is certainly better, but the number of people suffering from overweight problems is still very high.
This state of affairs is caused by malnutrition and a sedentary lifestyle. In addition, most people do not have enough time to exercise, which, against the backdrop of poor ecology and the consumption of high-calorie foods, leads to sad results.
Today, more and more people are embarking on the path of combating overweight. Some go on a strict diet, others sign up for gyms, and some prefer to work out at home.
The methods by which people return to their good physical shape also differ - these can be exercises with their own weight, training on simulators, massages, etc. Today we will tell you about one of the ways to fight excess weight, which has recently become more and more popular - about yoga.
Someone may be puzzled by the question of how you can lose weight with the help of yoga. We note right away that it will not work to quickly get rid of extra pounds by performing asanas.
Weight loss in yoga is provided not due to the active burning of body fat, but due to the qualitative restructuring of your body, its healing. Leaving extra pounds will be a pleasant consequence of the changes that will occur in your body with regular yoga practice.
There is also a special power yoga for weight loss, the exercises of which are aimed specifically at combating excess weight.
Yoga Benefits
Yoga classes for weight loss have a number of undeniable advantages that distinguish it from other methods of dealing with excess weight:
Yoga classes have practically no contraindications and are suitable for people of any level of physical fitness and health.
The only reasons why it is better to refrain from practicing yoga may be ailments of the spine, blood diseases, and oncological diseases. You should also refrain from exercising during infectious diseases, influenza and SARS.
In each individual case, the best way out of the situation will be consult an experienced physician.
Basic rules of yoga
To achieve the maximum effect from yoga, you must clearly follow the following rules:
Women should remember that during menstruation, only relaxing exercises can be performed, and during pregnancy, only light practices are allowed.
Video yoga lessons
Especially for you, dear readers, we have selected yoga lessons with videos for beginners, which describe weight loss exercises that you can do at home.
Yoga for weight loss in 30 minutes
This lesson presents a set of yoga exercises for beginners, perfect for doing in the morning.
The exercises are selected in such a way that they involve all muscle groups, which is especially important for effective weight loss. All exercises are as simple as possible and doable by people of any level of training.
Expert review:
A calm and simple set of effective exercises aimed at strengthening the body and burning fat deposits throughout the body.
Do it in the morning, try to follow the speaker's recommendations as accurately as possible. The calm atmosphere created by the music will help you focus on the exercise.
yoga exercises for weight loss
This video shows a simple set of hatha yoga exercises, suitable for beginners. Yulia Lemeshko, an experienced teacher of hatha yoga, shows all the subtleties of the exercises, explaining each of her actions.
Expert review:
This set of exercises is designed to normalize the metabolism, which, subject to the right diet, will help to quickly reduce weight, as well as remove harmful substances accumulated in it from the body.
Yoga for weight loss by Denise Austin
This video presents a set of exercises aimed specifically at losing weight with the help of yoga. Its author, Denise Austin, accompanies the implementation of the complex with detailed explanations, and the duplication of movements by her two assistants allows you to consider all the subtleties of the exercises.
Expert review:
Denise Austin's set of exercises is good because all the exercises in it are selected to combat excess weight.
The training program is divided into 4 parts: burning fat, strengthening the muscles of the legs to give them harmony, working out the abdominal area and relaxing exercises that complete the workout. This combination provides the maximum fat burning effect.
Yoga for beginners from Ekaterina Buida
In this video, a famous yoga teacher Katerina Buida demonstrates a set of exercises for beginners. The exercises of the complex are aimed at general strengthening of all muscle groups of the body, including the abdomen and legs, which has a beneficial effect on the burning of body fat in this area.
Expert review:
The main noteworthy of this video is that it contains the “sun salutation” exercise - one of the most useful yoga classes for beginners, since almost all muscle groups are involved in its implementation, which has a positive effect on the tone of the whole body.
Yoga for beginners
An excellent video for those who are just starting to practice yoga. The simple exercises demonstrated in it are accompanied by a detailed explanation of all actions.
Expert review:
A good complex for working out the main muscle groups. Relatively short fixation of asanas is aimed at developing flexibility and improving control of one's body. A detailed description of each movement makes the complex understandable in execution.
We have selected for you the easiest yoga exercises to perform, which even a person who has never played sports before can perform. You can also in the article "Yoga for beginners at home"
If you want to get acquainted with a large number of yoga complexes for beginners, pay attention to the lessons of teachers such as Olga Bulanova, Andrey Sidersky, Karina Kharchinskaya and Ravi Kumar. For women starting yoga, the advice of teacher Tatyana Borodaenko will also be useful.
What do you think, is it possible to get rid of extra pounds with the help of yoga? Maybe you practice yoga for other purposes? Tell us about it in the comments!
When asked if yoga classes help to lose extra pounds, the answer is yes. But to regular training, you need to add strict control over the food you eat. It must meet the requirements of this teaching.
Yoga is not only exercises that help you lose weight without strenuous exercise. These activities enrich spiritually and bring peace. It may be necessary to change habits or lifestyle, as the cause of excess weight may be:
- sedentary lifestyle;
- eating junk food;
- improper functioning of the digestive system;
- stresses that indirectly affect the emotional state and nutrition;
- postpartum period;
- recovery period after surgery;
- thyroid disease.
Unlike other physical exercises aimed at weight loss, yoga eliminates this problem by offering:
- feasible physical activity;
- discipline life;
- controlling your mind and strengthening willpower;
- focus on the process of losing weight;
- normalize the functioning of the endocrine glands and metabolism.
Before starting classes, make a weight loss plan depending on your health, age, eating habits and lifestyle. It is possible that regular yoga classes alone will provide , but it is better to supplement them with a healthy lifestyle that includes proper nutrition.
yoga exercises for weight loss
It is likely that losing weight and tone muscles is too high a goal for those who do not like sports. However, it is doable. Of course, yoga for health promotion is used more often, but if you perform the following exercises, you can strengthen muscles and lose weight:
- In a standing position, put your feet together and lower your arms. Inhale and raise your arms, trying to touch the ceiling, the right leg bends at the knee and rises to the stomach. Then the movement of the legs changes. The position of the body at this moment should resemble a crescent.
- Stand up straight, lower your arms. Without losing balance, rest your left foot on the inside of your right thigh, and touch your body with your palms at chest level. Then do the exercise by changing legs.
- Sit on the mat and raise your legs at the knees. Place your feet on the floor and your hands on your hips. Keeping your back straight, tilt your torso back, reaching a position of 45 degrees. Make sure that the feet do not come off the floor.
- Lie face down on the floor. Rest on your palms and toes. The arms should be bent and the back straight. Then lean on your elbows and hold in this position for a few seconds.
- Take a standing pose, legs together. Raise your arms to the sides to inhale. Join hands with palms above head. Then sit on the floor, keeping the angle of the torso to the floor at 45 degrees and gradually lie down.
By turning these exercises into regular exercises, you will see the desired results.
yoga for weight loss
If there is a goal to make your stomach flatter, then yoga will help in achieving this. The fat deposited in this place not only looks unsightly, but also leads to health complications, and also endangers the functioning of the heart and liver. Therefore, you should start taking measures to get rid of body fat as soon as possible.
There are many yoga exercises to work on the abdominal area to get rid of fat and prevent disease:
- Lie on the mat, stomach down. The head rests on crossed arms, and is lifted in such a way that the forehead is directed upwards. Place your palms on the floor next to your shoulders. Rise up on your hands. Slowly rise until your arms are perpendicular to the floor. The weight is distributed between the arms and the pelvis. Stay in this position for as long as possible, then return to the starting position and relax.
- Lie on your back while bending your knees. Hands with palms down are along the body. Then you should lift your hips. Feet and palms pressed to the floor.
Abdomen occurs if you regularly perform yoga exercises. You should also add to this a balanced diet with plenty of vegetables, adequate protein and healthy fats.
Yoga for weight loss at home
If it is not possible to attend group yoga classes, it is recommended to do the exercises on your own at home. Here are the main movements in the yoga system for weight loss:
- In a standing position, tighten your muscles and slightly tilt your head and body back. Then inhale as you raise your arms up. Concentrate on the lower front of the neck.
- While standing, try to reach the floor or legs. At the same time, try to touch your knees with your forehead. Legs should be straight. While bending forward, the most intense exhalation is made, and the stomach is drawn in.
- In a sitting position, stretch one leg back as far as possible, and bend the other. The knee, right leg and hands should touch the carpet. Tilt your head back and bend slightly. Inhalation is done while stretching the right leg back.
- Get down on the floor face up. Hips and stomach do not touch the floor. Hold the breath. From a prone position, rise on your hands and tilt your head back. The buttocks are pressed to the floor.
Repeat each exercise 12 times. The speed of execution should be selected individually, depending on the state of the body. Before starting yoga classes, it is recommended to consult a doctor if you have health problems.
