Stable and safe weight loss is a wide range of activities. It includes mode correction and diet, as well as regular and systematic physical activity.
Very often, physical activity combines cardio and strength training, as aerobic exercises help break down fat cells and strength exercises strengthen muscles, making the body look fitter.
For its part, yoga classes, although initially not intended to reduce excess weight, but as additional physical activity can be quite effective in the process of combating excess weight.
The benefits of yoga for the body and weight loss
Starting to practice yoga for the purpose of losing weight, you need to understand that you should not expect quick results, and this is the biggest and only drawback of yoga. But, subject to long-term and systematic work in this direction of fitness, yoga becomes perhaps the most reliable way of stable and safe weight loss. In addition, it helps maintain the weight loss result after successfully completing an intensive fitness program and prevents future weight gain.
This happens because the regular performance of yoga postures has a very positive effect on the human body:
- improves the work of all systems and organs;
- metabolic processes are accelerated;
- stimulated weight loss;
- resistance to stress increases and the psycho-emotional state normalizes.
You should start practicing yoga by mastering the simplest asanas and gradually, as you gain experience, move on to more complex yoga postures.
Yoga breathing practice for weight loss
Kapalabhati is one of the simplest yoga exercises. It is based on the proper breathing technique and effectively activates weight loss. Kapalabhati is performed in this way:
- stand up straight with your feet shoulder-width apart;
- take a deep breath and at the same time contract your stomach;
- hold your breath and fix the position of the body for 2-3 seconds;
- exhale calmly and repeat this exercise, stimulating weight loss, at least 50 times.
When performing kapalabhati, one must ensure that the body, except for the abdomen, remains motionless. Gradually the number of repetitions of this simple yoga pose should be increased up to 100 times.
Yoga poses to promote weight loss
To lose weight safely, you should regularly perform the following yoga poses:
Uttanasana
Stand up straight, comfortably spread your legs, while inhaling raise your arms above your head, and while exhaling stretch the whole body well, without lifting your heels off the ground. Then you must tilt your body down and rest your palms on the ground, placing them parallel to your feet. If the stretch does not allow you to reach the floor, you can grab your legs with your hands and stretch this way. As you exhale, you need to straighten up and lower your arms. Uttanasana improves the functioning of the gastrointestinal tract and helps to achieve effective weight loss in the abdomen.
Virabhadrasana III
Standing, jump up and spread your legs wide, stretch your arms straight out to the sides, pointing your palms down. Turn one foot to the side and transfer your body weight to it, bending the knee at a right angle. Turn the other foot toward the bent knee. Therefore, both feet must be on the same line. Turn your head towards the bent lower limb and hold this position for 60 seconds. Repeat the entire sequence of actions, turning to the other side. This exercise helps eliminate fat deposits on the sides and strengthens the muscles of the back and extremities.
Vasishthasana
Lie on your side with one leg crossed over the other. Raise your body, supporting yourself on the palm of an outstretched hand and the side of your foot. Raise the hand that was on top vertically upwards. It takes 30 to 60 seconds to hold this position, straining and pulling in your stomach. Then you need to turn to the other side and repeat this exercise to lose weight.
Uttatasana
Stand up straight, feet shoulder-width apart. As you inhale, raise your upper limbs above your head and bring your palms together. Exhaling, lower your pelvis and squat down to a level where your hips are evenly parallel with the floor. You need to squat for half a minute, in no case lifting your heels off the floor. This asana for slimming the hips and abdomen should be repeated 5-6 times.
Shalabhasana
Lie on your stomach on the floor, stretch your upper and lower limbs back, press your palms to your hips, bring your feet together. Exhaling, simultaneously lift your upper body and legs as high as possible. Over time, when the muscles get stronger, when performing this asana, only the stomach will touch the surface of the floor. Shalabhasana strengthens the spine, develops the muscles of the back and limbs, and helps reduce excess weight.
Paripurna Navasana
Sit on the floor, keeping your back straight, flex your lower limbs and place your feet on the floor. After taking a deep breath, tilt your body back about 60 degrees, keeping your back straight. Exhaling, lift your feet off the ground, straighten your knees and lift your lower limbs to face level, and stretch your upper limbs toward your knees. This position should be fixed for half a minute. Paripurna Navasana helps to lose weight in the abdomen, strengthens the muscles of the press and improves the functioning of the digestive tract.
Chaturanga dandasana
Lying on your stomach, rest your palms on the floor at chest height, spread your legs shoulder-width apart. As you exhale, supporting yourself on your palms and toes, lift your body so that it is parallel to the floor surface and hold this position for as long as possible. This asana strengthens the muscles of the entire body and forms the correct posture.
Bhujangasana
Maintaining the starting position, as in the previous yoga posture, lying face down with an emphasis on the palms of the hands at chest level, while inhaling, raise the upper part of the body, leaning on the upper limbs straight, and, exhaling, try to bend back as low as possible. This exercise strengthens the deep muscles of the back and helps to lose weight in this part of the body.
Adho Mukha Svanasana
Standing with an emphasis on the palms and knees, while exhaling, bend the lower extremities and stretch the tailbone up, stretching the spine, without lifting the palms and feet from the floor. This position should be held for 30 seconds.
savasana
Lie on your back, it is convenient to separate the lower and upper limbs, place the palms of your hands up, close your eyes and relax for 15 minutes. This yoga pose is recommended to complete the class.