Yoga for beginners for weight loss at home. Yoga for weight loss of the abdomen and sides

In order to lose weight, many people begin to diet and exercise hard, hoping for a quick result. But there are more gentle ways to lose weight on your own. Yoga at home for beginners will help you become slimmer, strengthen your muscles and improve your body as a whole.

If you want to lose weight at home with the help of yoga, you should be prepared for the fact that exercises alone are not enough, an integrated approach is needed. You will have to follow the rules of a healthy diet. It will not be possible to achieve an excellent result in losing weight if you do not revise the diet, removing all fatty, fried, harmful products from it and replacing them with low-calorie natural products.

You need to master the breathing technique. Without it, the exercises will be ineffective. Proper breathing during gymnastics will help enrich the body with oxygen and stimulate metabolic processes. Weight loss is achieved not only by performing exercises, but also due to the correct functioning of all organs and systems.

The effect of classes

Yoga for weight loss for beginners has the following effect on the body:

Regular training during the course helps to work out the main muscle groups. Thanks to this, the body becomes more slender and toned, and the skin - elastic, firm and young.
The supply of oxygen to the cells contributes to the acceleration of metabolism. Due to this, blood circulation and calorie burning processes are normalized, which means that weight loss occurs faster.
A yoga course will improve well-being and increase tone. This will reduce appetite and eliminate the possibility of overeating. A person loses craving for bad habits.
Regular gymnastics normalizes the functioning of the gastrointestinal tract, stimulates metabolism and the elimination of toxins and toxins from the body. A clean body will lose weight faster.

Yoga is a kind of home fitness that will help you keep fit and even lose a couple of kilograms of excess weight.

The first yoga lessons are best taken from a professional trainer to learn how to breathe and do gymnastics.
Training for weight loss is preferable to be done in the morning on an empty stomach, but not earlier than a couple of hours after waking up. Alternatively, you can do the exercises in the evening before going to bed.
It is important not to try to do more repetitions, but to focus on making sure that the exercises are performed well.
The first results can be seen in a couple of weeks.
If you plan to do gymnastics at home, then you need to make sure that no one interferes.
The room in which gymnastics is done should be well ventilated. Whenever possible, it is better to move classes to fresh air.
Breathing should be deep and measured.
For classes, you need a special yoga mat and uniform - a comfortable suit made of cotton fabric.
Before starting the main exercises, do a warm-up. This will help warm up the muscles and ligaments, avoiding their stretching.
If in the past there was an injury to the spine or joints, then before proceeding with the complex, you should definitely visit a doctor.
The first workout should last no more than a quarter of an hour. Gradually, the lesson time can be increased, bringing it up to an hour.
When performing yoga asanas, breathing should be through the nose.

Yoga for weight loss is available to everyone, but it also has its contraindications. Some categories of the population should not start lessons without consulting a doctor:

recent surgery;
mental illness, in particular schizophrenia;
hernia in the groin;
increased intracranial or arterial pressure;
malignant tumors;
heart disease;
a history of heart attack;
a stroke that happened less than a year ago;
recurrence of diseases of internal organs;
diseases of the joints and spine;
cold or flu;
elevated body temperature.

If you feel worse, the course is stopped until improvement occurs. If a person feels unwell after class, you will have to see a doctor. Women cannot practice yoga during menstruation and during pregnancy for more than 3 months.

Review of effective exercises

For beginners, there is a course of effective yoga exercises, thanks to which most of the muscles are involved. The complex allows you to work out all the problem areas:

stomach;
back;
hips;
legs;
arms;
shoulder girdle.

Performing gymnastics at home, you need to monitor your condition. If it is difficult for a beginner to do some exercise, then you should not overstrain.

The beginner course begins with a semi-elevated yoga pose. Starting position - legs together, arms extended along the body, the chin is raised, the stomach is pulled in, and the chest is straightened. Then you should tighten the muscles of the legs.

The left leg is bent at the knee and directed up and back. The foot is clasped with the left hand and raised as high as possible, and the right arm and palm are pulled up and forward. Then inhale and hold the breath. The pose is fixed for a while. In this case, the body cannot be tilted, the chin is in an elevated position. Then they return to their original position and exhale. All the same is repeated for the other leg. This exercise will help to work out the abs and back, strengthen the hips and achieve weight loss in these areas.

2. Exercise Crescent.

To perform the Crescent Moon Pose, stand straight with your feet together. In a jump, legs are spread at a distance of a meter from each other, while at the same time stretching their arms to the sides. The right leg is turned along with the body and placed perpendicular to the previous position. The left limb is shifted slightly to the right and the muscles are strained. As you exhale, lean towards your right ankle. The palm of the right hand is placed on the floor.

At the same time, the left hand with the inclination of the body goes up. Together with the right, they should form a straight line. The back cannot be bent. Exhale and hold in this position. Produce twice slow entry and exhalation. The left leg is torn off the floor, while turning the shoulders to the left. So you need to stand for 30 seconds. And then you should unbend, returning to the previous position. Everything is also repeated in mirror image. This yoga exercise at home will help strengthen muscles and lose weight in the thighs and buttocks.

3. Stand on the shoulder blades.

Stand on the shoulder blades in yoga, which is also called the Birch pose, is performed lying on your back. Hands lie along the body with palms down. The legs bent at the knees are slowly pulled up to the shoulder girdle. Take several deep breaths and exhalations. Palms rest on the lower back, stretching the legs up, trying to maintain balance. In this position, you should linger for a minute. In this case, the back, legs and buttocks should form a straight line. Then slowly return to their original position. Use this yoga pose for belly slimming for beginners at home. It removes fat around the waist, back and hips.

4. Twisting.

They twist the body, standing with their feet on the floor, feet parallel to each other at a distance of 15 cm. Then they squat down, and put their palms on their knees. Make a deep exhalation, pressing the left knee to the floor, turn the torso to the left. The right leg is clasped with the left hand and strongly pressed to the stomach. The head is turned to the left, fixing this position for a while. Slowly return back and repeat the movement in the other direction. Only 4 approaches. Thanks to this yoga exercise, bowel function is normalized. So you can lose weight in the sides and waist, strengthen the abdominal muscles.

5. Cobra Pose.

The so-called Cobra pose is performed from a position lying on the stomach. The legs are stretched and pressed to each other. Hands are along the body with palms up. The chin is slowly directed upward, lifting it higher. In this position, you need to fix and take 5 breaths and exhalations.

The palms are placed on the floor near the chest. Inhale and raise the chest, bending in the back. The pelvis is pressed tightly to the floor, and the head is thrown back. Breath hold, and then exhale and return to the previous position. Everyone repeats twice. The pose allows you to strengthen your back and pectoral muscles (more ways to tighten your chest - in), as well as lose weight in the waist.

6. Pose Bow.

A yoga exercise called Bow is performed while lying on your stomach. The legs are stretched forward, and the arms are along the body. They inhale deeply and bend back in the back, while raising their legs with their hands, clasping them by the feet. The head is drawn to the legs, trying to bend more, and the legs are raised higher. In this position, you need to linger. Then exhale and slowly lower yourself down. The exercise is repeated four times. It helps to lose weight in the abdomen and improve the spine.

In order to master the basic exercises of an effective course, just watch the video tutorials for beginners.

In this article, we will try to answer the very popular question of whether yoga helps to lose weight. In fact, opinions are divided: many agree that exercise really has a beneficial effect on the figure, but not everyone believes that this happens quickly and efficiently enough, especially in comparison with other types of physical activity.

Let's not create intrigue and say right away - the secret of effectiveness is quite simple: you achieve the best results if you combine yoga for weight loss with proper nutrition and a healthy lifestyle. In this case, you do not even need additional physical activity, simulators and other special equipment.

Correct perception for beginners

If you have just started doing yoga exercises (yoga poses), then you can think of them solely as another way to burn calories through physical activity. However, yoga helps to lose weight due to the normalization of not only the physical, but also the psychological functioning of the body.

This is not a trip to the gym, but a deeper, spiritual process. It must be treated carefully and thoughtfully. This is the main difference between yoga and running, the gym, crossfit and other activities that are popularly practiced in order to optimize weight.

Body, mind and soul are three interconnected "layers" of the personality. Imagine that these are the three "leaders" of the body that are inside you. When the soul, mind and body get along with each other, everything is fine at all levels - your mood is excellent, the body “serves” with gratitude and performs its functions without interruption, peace and order in the soul. Weight normalization is just one of the many positive effects of the practice.

Therefore, in order to understand how to lose weight with yoga, let's take a quick look at its versatile effects on the body.

How to get the maximum benefit?

Don't just do the exercises - start living in a new way. Let your thinking become more conscious. Ideally, this means that your inner voice will report on existing problems in the soul and body, and not ignore them.

It would seem, and here getting rid of excess weight? And the connection is the most direct - a mess in the soul - we go to seize "tasty", in other words, we are talking about unhealthy habits, a tendency to overeat, a passion for fast food, and so on.

The benefits of yoga for a figure do not begin with physical exercises, but with awareness, thanks to which a person begins to eat more correctly and less and less abuses junk food, and then refuses it altogether. And for this you do not need to "break" yourself, this awareness will come by itself with regular practice.

A separate benefit of asanas (postures used in yoga) is ridding the body of toxins. At first, it may not be so strongly felt physically, but the mind is noticeably cleared. This is why yoga for weight loss for beginners should be thoughtful, built on the right mindset, and not blindly copying poses.

How does it affect the figure?

Here, too, there are a lot of positives. When matched with the right yoga practice or sequence, it's a great combination of cardio and strength training. Properly selected asanas help develop muscle flexibility and elasticity, train the musculoskeletal system, and accelerate recovery from injuries.

Knowing how yoga affects the figure, and already feeling a surge of strength and vigor, you are unlikely to want to eat fatty, heavy, junk food, as well as abuse alcohol.

By the way, do you know how many calories yoga burns? With the right approach - up to 400 kilocalories per session, but it's not so little!

But remember that just one lunch at a fast food restaurant or a feast with strong drinks negates the benefits of several days of regular exercise.

Does it help to lose weight?

Most people don't really understand why they gain or lose weight. To understand how to lose weight with yoga, you need to know why we generally tend to gain weight.

If you do not delve into physiological subtleties, then everything is quite simple: adipose tissue is deposited when a person receives more calories with food (and drinks!) than he spends - everything is simple.

Here are the main mechanisms that are launched in the body when a person begins to regularly perform asanas.

A mindful approach to nutrition eliminates the desire to overeat. During practice, you already feel that the folds on the stomach and back prevent you from entering the fold or twisting deeper, and excess fat on the legs prevents you from performing Padmasana and other postures. Now you will definitely think about what you put in your mouth.

Yoga practitioners, even beginners, begin to smell distinctly.

Now you can find out without words what you or your practice neighbor ate for dinner - the smell of sweat clearly conveys the smells of food consumed (you will notice that with junk and messy food, the smell of sweat is sharp, sticky, very "loud", and with an increase in dietary fiber, vegetables and greens, sweat becomes softer and does not attract attention to itself).

As a snack, you want to nibble on an apple or a piece of bread, not a chocolate bar. You always notice what you eat and how much.

Getting up in the morning becomes easier. Heavy food is so called because it is difficult to digest (digested by the body). Especially if you like to have a hearty dinner - all the resources of the body are sent to digest what you eat, and not to restore strength for the body!

Now you understand that it is better to skip dinner or make it extremely light, especially if the morning yoga practice is waiting for you the next day.

Important point! For yoga to be truly effective, need to practice regularly- the standard five times a week and each time spend up to an hour and a half. Among other things, it speeds up metabolism and normalizes the functioning of the body. But remember that it is better to start small - shorter duration, practice, for example, every other day - then you are unlikely to want to stop practicing.

All of the above is just an attempt to give a short, not the most detailed answer to the question of whether yoga helps to lose weight. Moreover, each of its species has its own characteristics.

What yoga is best for weight loss?

The following can be said about the existing directions of yoga

Like other "hot" methods, Bikram yoga provides the greatest cardiac activity. Burns over 450 calories per hour, and not only due to the high load on the muscles. True, this is definitely not yoga for weight loss for beginners at home. If only because it is necessary to heat the room to +40 ° C and practice there for an hour and a half, and it is better not to start this without preparation.

Ashtanga yoga for weight loss is considered a little more gentle for beginners. It is referred to as power methods, since the posture and rhythm of breathing are dynamically replaced. But at the same time, a considerable effect is achieved through meditation and “igniting the inner fire”, which helps to improve psychologically and then physically. So you can burn about 350 kilocalories per hour.

Recently, power yoga has been distinguished as a separate type / direction of yoga - for weight loss, this direction is also suitable for beginners, but initially weight regulation is not put before this type of yoga.

The simplest yoga techniques are offered everywhere, even in studios and gyms, where no one tries to delve into the psychological and spiritual component.

Hatha yoga is usually offered to beginners. More specifically, its physical elements, strength and flexibility training. Is it possible to lose weight with the help of yoga in this direction, without going into its spiritual component? In general, yes, because you can burn up to 200 kilocalories per session. But hatha yoga should rather have a complex effect.

Finally, there are practices where there are no strength exercises at all or their role is minimal. For example, kundalini yoga for weight loss is considered not the most effective. Rather, it is called upon to fulfill a psychotherapeutic, meditative role. But still burn from 150 kilocalories per hour- is quite real.

We have only outlined the possible benefits for losing weight in the practice of certain areas. Still, we believe that raising the question “which yoga is better for losing weight” is not entirely correct and correct, as it has been mentioned more than once - yoga is a system, philophony, a way of thinking and living.

How to build a curriculum?

If the main goal is to lose weight, then any correct cardio load will give you the expected effect. If we are talking about yoga, then morning yoga for weight loss is ideal and gives a charge of vivacity, starts all life processes in the body! Read more about the features of the practice in the morning in our article.

In order to lose weight and gain the tone of the whole body, practice yoga in the morning, after drinking a glass of water, you can with honey or lemon.

Important! To get the most out of your morning practice, have breakfast after yoga, when you have finished all the exercises. In extreme cases, it is allowed to have a light snack, but it is better not to eat anything at all before exercise.

A few tips for those who are wondering if it is possible to lose weight by doing yoga

Most importantly, try it! Do not give up and do not stop at intermediate results. Even if a little success pushes you to keep going.

Waist and hips, many begin to doubt their results. It's amazing what you can do without running around the stadium to exhaustion, or without exhausting yourself for hours. However, it is. The fact is that in yoga classes, not only the body is trained, but also the brain along with.

Did you know? In 2005, studies by Alan Crystal and scientists from the Cancer Research Center, during which 15.5 thousand people were examined, showed that overweight people who practiced yoga for at least 30 minutes once a week for 4 years lost weight ; and those whose weight was normal did not get better.

Although science has not yet sufficiently studied the connection between yoga and yoga, the fact remains: there is a result. It is possible that the inner harmony of a person, his psychological health contributes to the improvement of metabolism and destroys the connection between mental instability and food intake.

In other words, yoga can be used for weight loss, for a flat stomach and a thin waist, because:

Yoga enables a person to relax, free his thoughts from constant worries and problems, the body and mind become one, balanced, so the metabolic processes in the body are normalized.
Yoga makes it possible to improve the functioning of internal organs. Various postures make it better to strain the muscles around the internal organs, stimulate blood circulation, work, tendons, joints, and the digestive system. As a result, various harmful substances are removed from the body, and metabolism improves.
Yoga classes include not only physical training, but also mental. Yoga teaches to distract from everyday problems that cause a person to feel a lack of happiness. In an effort to regain it, the brain makes a person fill the void with pleasure from. Freed from negative ones, the body ceases to need to muffle them with food.

Contraindications

It is better to refuse yoga classes if you have:

Mental illness.
Damage to the heart muscles (diseases that cause them to change).
Infection of the motor system.
skull, brain, spine.
Infection of the central nervous system.
Cancer tumors.
Stones in the gallbladder.
Increased blood pressure.
Peptic ulcer, acute gastritis.
Inflammatory diseases of the female genital organs.
High or low temperature.
Feeling unwell, you are very tired, you were engaged in hard physical work, you ate heartily.
After surgical interventions.
Less than 6 hours after the sauna or less than 4 hours before.

The presence of various diseases does not mean that yoga should be completely abandoned. It’s just that intensive training is contraindicated for such people, and modern yoga offers a lot of different options that do not require hard asanas.

Important! During menstruation, it is better to reduce the intensity of training, do not strain the abdominal muscles, do not bend much. In case of soreness or excessive discharge, it is better to stop exercising.

Which yoga is better and more effective for full

Choosing the type of yoga is a difficult task and it is best to focus on your own preferences: whether you like to move or not, you want to relieve tension, reveal your inner energy, like to practice alone or with a company. You should also consider whether you are new to yoga, whether you have health problems.
Basically, people seeking to lose weight choose:

- an ancient type of yoga, aimed at relieving tension, focusing attention, balancing and breathing, the work of internal organs. Suitable for people with diseases of the musculoskeletal system.
- in this type of yoga, asanas (poses) are performed slowly, using various types of supports.
Ashtanga vinyasa yoga- hatha yoga is performed without stopping, connected, this technique is called vinyasa. The effectiveness of exercise depends on proper breathing.

Any kind of yoga can contribute to weight loss, they all contain asanas for training the abdomen and sides, the main thing is to follow the technique of execution and the regularity of training, doing less, but more often. Sometimes, in order to make a final choice, you need to try different types of yoga.

Did you know? In an interview, Madonna stated that she experienced a real addiction to yoga, doing it 7 days a week. According to the singer, she became so flexible that she could perform in Cirque du Solei.

Preparing to practice at home

Before starting the exercises, you need to prepare:

Choose a time and place to practice.
Prepare free.
Read the instructions for the exercises.
Ventilate the room, but not to a frosty state.
Remove jewelry.
Prepare the rug.
Do not eat.

Do not mentally imagine your future appearance - this leads to a denial of today's appearance and does not allow you to enjoy.

Warm-up - perform self-massage

It is important for classes - unheated muscles and will not be able to stretch properly and can be injured. To knead before yoga, you must:

Stretch your palms, fingers, hands.
Rub your neck.
Massage your head with your fingertips.
Stretch your ears.
Rotate your neck.
Rotate the joints of the hands.
Stretch the muscles of the arms, folding them behind the back into the lock.
Stretch with the whole body.
Rotate the joints of the legs.
Rotate the pelvis.

Yoga for weight loss for beginners - 15 minutes a day

For those who highly value their time, we offer yoga exercises for a flat stomach, designed for 15 minutes a day, and providing for a smooth transition from one asana to another, that is, vinyasa (flow), and calm breathing.

Pose. Stand freely, do not strain, keep your hands down. Inhaling, throw your hands up; exhaling, tilt forward and press your palms to the floor, you can slightly bend your legs. Inhaling, cock your head up, directing your gaze to the ceiling (you can just go forward). Exhaling, tilt your head and jump back (you can just put your legs back one at a time). Do not relax or bend your arms, legs and torso. Place your palms and toes on the floor, spread your arms and legs shoulder-width apart. This exercise will remind you of push-ups when you just got up, pushing up from the floor. Fix the position, tighten the muscles, calm breathing. Mentally fixate on the abdominal muscles, imagine how they tense up. This is the starting position for the following exercises.

Continuing to be in the outgoing position, move the left hand close to the right, lean on it, exhaling, throw the right hand up, rotating the torso behind it along with the legs so as to find yourself on the side. The emphasis is on the left palm and the edge of the left foot. The head is pointing up, look at the fingers of the right hand, the back is straight, slowly stretch it. Fix the position, breathing is calm. Mentally fix on the muscles of the abdomen and thighs. Exhaling, return to the outgoing position and do the exercise, resting on your right hand, and again turn to the outgoing position.

Staff Pose (Chaturanga Dandasana). Being in the outgoing position, bend your elbows, keeping a right angle, and go down to the floor, without touching it with anything except your palms and toes. The torso and head are elongated, nothing bends anywhere, the elbows are pressed to the body, the shoulders are laid back, the head is in line with the body, the gaze is directed to the floor or in front of you. It will look like you are pushing yourself down. Fix the state. Breathe evenly, aim your thoughts at the muscles of the abdomen and hips. Exhaling, straighten your arms, rising, and resume the outgoing position.

Inhaling, bend your arms at the elbow joint, press your forearms to the floor (the part of the arm between the elbow and the wrist), place your palms on the floor. Keep your torso straight, do not bend, pull your shoulders back, rest your toes on the floor, look down or straight with your eyes, point your head straight, breathe slowly. Fix the position, mentally aim at the muscles of the abdomen and thighs. Exhaling, resume the outgoing position (spread your arms).

Boat Pose (Navasana). Being in the outgoing state of the plank pose, exhaling, move your legs one at a time, putting them between your hands, and push your buttocks up. So you will find yourself in a position from which at the very beginning of the workout you moved into the plank position. Inhale the air and, exhaling, seat the buttocks on the floor. Align your legs in front of you, bringing them together, bury your palms on the floor near the buttocks. Legs, arms and back must be kept extended, the gaze is fixed in front of you. Inhale again, exhale, and while inhaling, gradually lower your back a little while lifting your legs until your gaze is at the level of the tips of your toes. In this case, it is necessary to raise your hands so that the tips of their fingers are slightly above the knees. Hands should be parallel to the ground, do not spread your legs apart, do not hunch your back, keep your muscles in tension, fix the pose. The time spent in the position is not limited.
Do not forget to breathe calmly and mentally fix on the muscles of the abdomen and hips. Then, exhaling, lower your arms, legs, align your back.
Half Boat Pose (Ardha Navasana or Naukasana). This position differs from the previous one by a greater back tilt to the ground and a lower leg lift. Inhaling, move your back lower until your lower back touches the mat. Raise your legs a little. The muscles are tense, the legs are connected, the breath can be held, the arms are parallel to the ground.
The time spent in the position is not limited. For beginners, entering the pose is possible from a lying position. Think about the muscles in your back and abdomen.
Locust Pose (Shalabhasana). It is performed in the same way as the half-boat pose, but from the “lying on the stomach” position. Exhaling, raise your legs, arms and head.

After completing the exercises, exhaling, lie on the floor, release your muscles and thoughts for a few minutes, breathe calmly.

Yoga video tutorials for fast weight loss at home

For those who do not believe that yoga can help you lose weight, we offer you to see with your own eyes what effect can be achieved.

Hatha yoga postures

Hatha yoga is suitable for beginners and those who want to learn how to feel their own muscles. We offer you instructions for performing hatha yoga asanas for weight loss in the pictures:

Ashtanga yoga with Denise Austin for fat burning

The Yoga Body Burn video was released by Ashtanga Vinyasa yoga instructor Denise Austin in 2007 and contains several exercises from aerobics, leg training, abdominal and flank slimming, and relaxation asanas.

Before you start exercising, you need to carefully review the footage, preferably more than once, so that later you can keep up with the workout, as Denise follows a brisk rhythm, which may appeal to those who love intensity.

Yoga with Katerina Buida

A feature of the exercises offered by Katerina Buida on the video is that they are aimed at the work of all muscles. They are rated for 20 minutes. In this case, you must not forget to breathe properly and focus on the muscles.

Thai yoga for weight loss

Thai yoga or Rusi Datong (monk self-stretching) originated several thousand years ago in the monasteries of Thailand, its advantage is simplicity, which makes it attractive to beginners, while being extremely effective. It includes breathing exercises, self-massage and a number of exercises.

The purpose of such activities is to achieve a balance of body, spirit and mind. By exercising regularly, you can not only lose weight, make your body flexible, but also get rid of stress, a number of problems with the respiratory, cardiovascular, lymphatic, digestive, nervous, endocrine, and musculoskeletal systems. Also, as a result of classes, blood circulation and sleep improve, immunity increases, irritability decreases.

- This is a complex reminiscent of Chinese breathing exercises. It includes fitness exercises combined with proper breathing and is aimed at balancing the mind and body.

This complex was compiled by Joseph Pilates in the early twentieth century, but became widespread in the late 90s.

To achieve the maximum effect from training, it is necessary to breathe correctly, focus on training, exercise from an imaginary center under the control of the mind, follow instructions exactly, train and move the whole body, maintain a rhythm, smoothly move from one exercise to another, do not overexert.

What is better for weight loss at home - fitness or yoga

The answer to this question cannot be specific, because for each person it is individual. Fitness involves active, fast movements. As a rule, overweight people are accompanied by various diseases - problems with blood pressure, the spine. In this case, yoga is more indicated than fitness.

Fitness is well suited for young and active people who love dynamism. Yoga can be practiced even at a very advanced age.

In recent years, a new direction has been actively developing - fitness yoga, in which a more relaxed pace of exercises helps to train various muscle groups to calm music and incense sticks.

In order to achieve the greatest effect from yoga classes, performing exercises for losing weight on the abdomen and hips, the following recommendations must be observed:

Do not exercise immediately after eating.
Don't exercise right before bed, but if it doesn't work out otherwise, the workout should be done slowly.
The best time to exercise is in the morning.
Do not exercise if you feel very tired.
Practice daily.
Do not rush to complicate the exercises.
Do not forget to breathe properly and focus your thoughts on the tension of the muscles of the abdomen and hips.
Relax before you start exercising.
Tighten your muscles while doing the exercises correctly, do not overexert.
Do a workout.
Do not set yourself unattainable goals: fast weight loss and health are incompatible.

Important! The most optimal weight loss is considered to be no more than 5 kg per month.

Yoga is the best suited for obese people, because it does not overload the heart and blood vessels, allows you to relax, get rid of negative thoughts, love yourself, which eliminates the need to seize stress and leads to weight loss.

Probably only the lazy have not heard about yoga. For some, these are just words, for others, the meaning and philosophy of life. So what is yoga?

Yoga is a kind of symbiosis of spiritual, physical and psychological practices

Many famous people, practicing yoga, came to the conclusion that this is not only an opportunity to put their thoughts and psychological mood in order, but also the body.

Madonna, David Duchovny, Jennifer Lopez, Vera Brezhneva, Valeria, Boris Grebenshchikov, Alexander Vasiliev - this is just a tiny list of famous and famous people for whom yoga has become a necessary and important component of their life.

How are weight loss and yoga related, you may ask? There may be a direct connection here.

In the field of physical - a static load on certain muscle groups makes them work twice as efficiently (with the correct and constant performance of groups of exercises), which contributes to the burning of excess fat.

With the help of exercises, you can put your body in order and remove what bothers and annoys you.

Of course, you should not count on an instant result, but if you start exercising and purposefully and constantly do exercises, the excess weight will go away, and most importantly, do not return. And the place of "excess weight" will be occupied by flexibility, grace, beautiful posture and a great mood.

In the spiritual realm, yoga allows you to focus on the positive aspects of your life, focus and start thinking in a positive direction. Remove negative emotions and complexes.

In addition, yoga teaches you how to breathe correctly, which has a positive effect on both the physical condition of a person (oxygen in the right amount enters each organ of our body) and morale.

Remember the simplest advice - when you are angry, you need to take a very deep breath several times and the anger begins to subside, which means that proper breathing allows you to cope with emotions.

What can you correct with yoga for weight loss:

abdominal area (remove excess fat deposits)
the area of the sides and hips (ugly rollers will disappear, the hips will acquire a natural roundness)
leg area (they will become more slender and “bear ears” will decrease or disappear altogether)
the skin will become elastic and beautiful (which is rarely achieved when “sitting” on a diet and using other methods of losing weight)

In addition, digestion improves, the work of all organs normalizes.

What you need to know as a yoga beginner

Yoga can be started at any age, the main thing is to choose the right exercises.

But in order to avoid unpleasant and even catastrophic consequences, it is worth consulting a doctor or, in extreme cases, an experienced instructor.

Yoga contraindications:

Mental disorders of various origins (including epilepsy)
Heart disease (myocarditis, cardiomyopathy, heart disease, etc.)
Oncology
Blood diseases
Infectious lesions of the musculoskeletal system
Spinal injury

So, you have no contraindications, there is a great desire to put your body and thoughts in order with the help of yoga, you decided to do it yourself.

Start with the following steps.

Step 1. Study all the practices as much as possible and choose the one that suits you best.

Step 2. Choose the right clothes for your workout. It should be sewn from natural materials and not restrict your movements. In addition, it should be pleasant to you and cause you only positive emotions.

Step 3. If possible, find yourself a permanent place to practice. It should be sufficiently secluded, ventilated, clean and tidy. You should not be disturbed by extraneous smells and sounds, at least in the initial period, while you have not yet learned to “solit yourself”.

Step 4: Choose the right exercise mat for you. It can be anything, the main thing is that it should not slip on the surface.

Step 5. Change your diet and diet. Include more vegetables, fruits, grains.

The best time to exercise is 2-4 hours after eating. If, before class, you are “gnawed” by the feeling of hunger, satisfy it by eating a banana or light yogurt.

After practice, you should also not immediately run to the refrigerator and grab food - give yourself half an hour or an hour of rest and only after that eat.

The optimal time for classes is morning or evening (you can do it twice a day).

When doing asanas (yoga exercises), watch your breathing.

Breathe properly:

- at the very beginning of the practice, take a few deep breaths and exhalations through your nose (with such breathing, your nervous system relaxes and calms down)

- watch your breath throughout the practice

First, do a warm-up - start it from the head and end with the feet. Start with simple asanas, gradually move on to more complex ones.

All asanas are done slowly and smoothly. At the same time, it is necessary to concentrate on the performed pose, on your feelings and feel every cell of your body.

Watch for pain while exercising. If it hurts a lot, stop the exercise and try to simplify (lighten) the pose.

Practices must be performed at a certain time and without skipping. Thus, you accustom your body to constant stress.

If you feel thirsty, drink (even while exercising - only a little at a time). It is even recommended, as all the toxins accumulated in the body come out with sweat.

At the end of the practice, be sure to do a relaxation asana.

Proper breathing while doing asanas

Proper breathing is one of the main components of any yoga practice, whether you are a beginner or an experienced yoga instructor. The only difference is that beginners need to learn how to breathe correctly, while experienced practitioners already know how to do it. We breathe only through the nose.

So, how to breathe correctly when performing asanas.

Sharp and full exhalation.
Slowly inflate the stomach (air fills the lower fraction of the lungs)
Air fills the middle part of the chest
Air enters the upper chest
The exhalation is smooth and begins with the retraction of the abdomen, then the release of air from the lower part, then the middle and ends with the release of air from the upper part of the lungs.

The most important thing is that the breathing is rhythmic and smooth. Breathing while doing yoga exercises can be called breathing practice and you can do it separately

Proper breathing will not only improve the performance of asanas, but also lead to a general improvement of the body.

You need to practice belly breathing. Mastering this way of breathing is not easy and takes some time. But your work and perseverance will be rewarded with excellent health, getting rid of blocks and clamps.

In addition, by inhaling and exhaling correctly while performing asanas, concentrating on this process, you involuntarily (and someone consciously) introduce yourself into a meditative state and concentrate better in practice.

The easiest exercises for a beginner

As mentioned above, you need to start with simple asanas (exercises).

First of all, we do a warm-up.

Walking or running in place
Alternately pull the knees to the chest (position - standing)
Jumping (inhale - arms above your head, feet shoulder width apart, exhale - arms along the body, legs are connected)
Hands behind, fingers clasped, tilt your head back, bend slightly and stay in this position for 5-7 seconds
Hands over head. We do side bends.

Repeat warm-up movements 3-4 times.

Let's move on to the main exercises.

Tree Pose (Vrikshasana). The arms are extended upwards, the palms are joined (you can keep your hands at chest level, the palms are also joined). Bend the leg at the knee and rest the foot on the thigh of the other leg (the higher the stop point, the better). The knee of the bent leg is perpendicular to the other leg. We hold the pose for as long as we can.

Mountain Pose (Tadasana). Feet together, stretch your arms and stretch at the seams. We tighten the knees, buttocks, stomach. The spine is even and straight, the chest is straightened, the shoulders are free and lowered down. Hold this position for 30 seconds to one minute.

Hands up pose (Urdhva-hastasana). Take a slow deep breath and raise your hands up (palms together). We reach for the hands, stretch the spine. We fix the pose. On the exhale - hands down.

Forward Bend Pose (Padahastasana or Uttanasana). The legs are connected, the arms are lowered (the last phase of Urdhva-hastasana). We begin the exercise in the exhalation phase. We lean forward. The goal is to touch your toes. If it doesn’t work out right away, don’t lose heart - everything will work out in time. Try to lean as low as possible and “release” (relax) your back. Stay in this pose for a while.

Pose Garland (Malasana). Lean forward and come out into a sitting position. The back should be straight. Keep your hands in front of you, palms joined. The deeper the squat, the better. We fix the position for 30-60 seconds. We breathe calmly and measuredly.

Pose Lunge (Ashvasanchalasana). Exhaling slowly, place your palms on the floor and straighten your legs. Slow inhale and lunge. Head up, back straight. Stay in this position for 20-30 seconds. Stretch your arms up (you should feel your spine straighten and stretch). In the exhalation phase - the starting position (legs extended, support on the palms). Repeat the asana with the other leg.

Staff Pose (Chaturanga Dandasana). The posture is the same as for push-ups. As you inhale, begin push-ups, dropping as low as you can. Having reached the lowest point, stay in this position for 5-7 seconds. As you exhale, take the starting position. Repeat the asana several times. “Through I can’t” is not worth doing.

Sitting Forward Bend Pose (Paschimottanasana). Sit on the floor. The back is straight, the legs are connected together. Inhale - raise your hands up, as you exhale, lower them down and reach for your toes, trying to touch your knees with your head. Freeze for 10-20 seconds (breathing is deep and calm). Return to the starting pose. Do up to four repetitions.

Pose Head to knee (Janu-sharshasana). From the Paschimottanasana pose, bend the leg at the knee, pressing the heel to the inside of the thigh (the straightened leg and the knee of the other leg should form a right angle). Raise your arms up and as you exhale lower them, trying to touch your toes with your hands and press your head to your knee. Repeat the asana with the other leg. Do a few reps.

Happy Child Pose (Ananda Balasana). Lying on your back, grab your feet with your hands. Exhale - pull the knees to the stomach, slightly pushing them apart (to the width of the body). Ankles are perpendicular to the floor, feet are parallel. Legs should be tense. Try to stretch your spine and neck as much as possible. Fix the pose for 10-20 seconds. As you exhale, release tension, relax your muscles, and repeat the asana after 10-20 seconds.

As you can see, all the described asanas are quite simple, and smoothly move from one exercise to another.

Exercises for weight loss at home

"The most important elements you need to practice yoga are your body and your mind." – Rodney Yi yoga teacher

Now let's move on to weight loss exercises. Although the previous asanas are excellent for this purpose.

Static tension (as mentioned above) makes the muscles work harder and make them more elastic and resilient.

Cobra Pose (Bhujangasana). Lie on your stomach. Legs are straightened, socks are extended. Rest your palms on the floor around your shoulders. Inhale - we begin to slowly bend back (as far as possible), we also throw our head back. We remain for a while (10-15 seconds) in this position. We slowly return to the starting position. We repeat up to five times. Perfectly normalizes the muscles of the press.

Cat Pose (Bidalasana). We get up on all fours. Inhale - we bend (like a cat) up, then we bend our back down and lower our head, exhale - we return to the original position. We breathe slowly, rhythmically and deeply. The back muscles are perfectly strengthened, and the spine is being developed.

Bow Pose (Dhanurasana). We lay down on our stomach. Legs are straight, arms are along the body. Wrap your arms around your ankles. As you inhale, slowly lift your legs up. At the same time, we raise our heads, bend (as far as preparation allows you) in the lumbar region. Hold your breath and hold the pose for 5-10 seconds. Slowly begin to exhale and return to the starting position. Repeat 3 times. The pose works the abdominal muscles, back, thighs and buttocks.

Boat Pose (Naukasana). The initial position is lying on the stomach. Legs straight, arms in front. We take a breath, raise our legs (hold together) and hands up. Hold your breath and hold the pose for 2-3 seconds. Slowly exhale and take the original position. Helps to remove excess fat deposits in the buttocks, abdomen, legs. This pose can also be done in a different way - lying on your back. Otherwise, the execution technique is the same as described above.

Downward facing dog pose (Adho mukha svanasana). Feet and palms pressed firmly to the floor. The knees are straightened. The body forms an angle. Freeze for 40-60 seconds, then lower to the floor. Perfectly develops the muscles of the back, arms and legs.

Warrior pose (Virabhadrasana). We accept the position - semi-squat. One leg, bent at the knee (the angle between the knee and the lower leg is straight), we put in front, the other behind is fully extended. We put the foot of the bent leg straight, the outstretched leg - perpendicular to the other foot. We raise our hands and reach for them up (look at our hands). Breathing measured, calm. We freeze in a pose for 20-30 seconds. Change the front leg and repeat. The exercise strengthens the muscles of the buttocks, abdominals, thighs and legs.

Video lesson. Yoga for weight loss for beginners at home

Above, a description was given of some asanas (exercises) that a person who is just starting to learn yoga can perform. But it is rightly said that it is better to see once than to hear a hundred times. Watch two videos and do not put off classes for a long time, especially since the beach season is inexorably approaching.

The first video from the ancestors of yoga - the glorious representatives of India. These are just 4 simple exercises that will help you put your figure in order in a short time.

The second video is another set of exercises for an ideal figure. After spending about ten minutes a day doing these exercises, in a month you will be happy to look at yourself in the mirror.

By turning on your willpower and discipline, you will definitely achieve the desired forms that you will like first of all, and not just those around you. Good luck to you and harmony in everything.

“Like a refuge that protects from the scorching sun, yoga protects the practitioner from the burning heat of tapas (three types of pain - spiritual, environmental and physical). Just as the turtle supports the world, so does yoga support those who practice it.”

Overweight affects people of all ages. The root cause is a set of peculiar facts. But when there is a complex violation, it’s hard not to gain fat. Therefore, in order to interest people, they came up with new types of a healthy lifestyle. A novelty has become - yoga for beginners for weight loss at home with video lessons, exercises where you will not only lose weight, but also heal your soul.

The Internet allows us to watch video tutorials about effective yoga for weight loss right from home. The main thing is the desire to practice. Fashion for sports is just beginning to gain momentum. Unfortunately, for many, excess weight is an obstacle to a fulfilling life, so you need to fight it right now.

High-calorie food with a dirty ecology and inactivity - a situation in which folds on the sides are recruited quickly.

There are more than enough methods to lose weight. Getting a good body shape is not such a difficult task. The main thing is to choose for yourself an exciting way of exercising, in which you will feel comfortable. That is why today is an unusual review of yoga, which will definitely interest you with its oriental exercises.

Remember that only regular yoga workouts will help heal the body.

The benefits of yoga

Yoga workouts for weight loss have received a list of advantages that distinguish exercises from other classic options:

Convenient and practical. You can practice yoga at home. All you need is a comfortable mat. Expensive simulator is not needed for classes.
Healing of body and soul. Systematic yoga training has a beneficial effect on the inner and outer shell of the body. Yoga normalizes metabolic processes, removes toxins, and the internal organs become healthier, you will especially feel how the respiratory system will make the brain work more actively.
body shape changes. It will become more elastic and stronger, the tendons will become stronger. A systematic approach will completely remove sagging folds.
Psychological and spiritual recovery. Yoga practice will bring new sensations, remove stress, relieve depression. Perhaps new chakras will open and the world will become clearer for perception than it was before.
Result for a long time. A big plus, since yoga retains the result after losing weight.
Lifestyle changes. It will help you become more balanced. Nutrition, body, psychology, thoughts will all change for the better. This practice is over a thousand years old.

Contraindications

There are almost no contraindications. It is suitable for people of any age threshold, different physical levels and health conditions. It is only necessary to refrain from practicing for people with spinal ailments, blood diseases, and a simple cold. As soon as you bring the body order are welcome.

Organisms in people are different, so diseases manifest themselves in different ways. It is better to go to the doctor so that he can schedule an examination.

To get a powerful effect, you should follow these rules:

Work with a specialist. It is clear that video lessons will help a lot, but first we strongly recommend finding an experienced mentor. It will help lay the foundations and explain every highlight of the exercises.
Don't skip classes. You can't skip a yoga class. It must be practiced constantly. There are two practices to begin with. Then you can add another one. One has to come to everyday practice.
Preparatory process. Before you start exercising, ventilate the room, lay down a comfortable mat, and put on comfortable clothes.
Beginner athletes should not exercise for more than 15 minutes. Any time of the day is good for practice.
Breathe only through the nose. Breathing should be harmonious and rhythmic. Take deep breaths, but not quick ones.
As already mentioned, wear only practical clothes so that nothing bites or rubs.

Video yoga lessons

A little lower you can watch interesting videos of yoga demonstrations in which you can lose weight. You can do it at home, in nature or in any place you like.

Yoga for beginners for weight loss in 30 minutes

The instruction shows the initial scheme of yoga, which is desirable to do in the morning. Believe me, you will like oriental classes.

During the movement, all large and small muscle groups work. This method is effective for weight loss. The exercises are easy and suitable for anyone. The person will strengthen the body. The process of burning fat will begin even in hard-to-reach places. Try to practice in the morning, keeping cool and balanced. Tune in and calmly proceed to the video exercises. You can turn on any relaxing music that will give your workout an atmosphere of mood.

Simple yoga exercises in 37 minutes

The following video has collected simple exercises that are suitable for people at the initial stage. Hatka yoga for weight loss and its execution technique from an experienced mentor will make you practice right now. This method is designed to remove toxins, improve metabolic processes, taking into account the diet for burning fat.

For beginners in nature

The famous yoga teacher Ekaterina Buida will demonstrate health-improving exercises in the fresh air. Yoga involves all parts of the body, especially the legs and sides. An amazing effect on the start of burning unnecessary kilograms. In the video, the expert shows the "sun salutation" - a favorite and enjoyable exercise for beginners. It is preferable to train on the sand or nature. Positive effect on the overall tone of the body.

Video tutorials exclusively for beginners

Brilliant video from different mentors. They are great for those who have never practiced yoga. The simplest exercises with a detailed explanation of all the nuances. The video shows short movements and fixing angles. Learn how to control the body.

Our editors tried to pick up high-quality exercises from the most famous teachers. Any person can perform them. These were not all yoga teachers, so we recommend reading about such yoga mentors: Andrei Sidersky, Ravi Kumar, Tatiana Borodaenko.

Liked? Tell your friends.