Stable and safe weight loss is a whole range of activities. It includes modality and diet correction, as well as regular and systematic physical activity.
Most 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 fit.
Meanwhile, yoga classes, although not initially intended to reduce excess weight, but as an additional physical activity can be quite effective in the process of combating excess weight.
The benefits of yoga for the body and weight loss
When you start practicing yoga for the purpose of losing weight, you need to understand that you shouldn't expect quick results - and this is yoga's biggest and only drawback. But, subject to systematic and long-term work in this direction of fitness, yoga becomes perhaps the most reliable way to lose weight in a stable and safe way. In addition, it helps to maintain the weight loss result after the successful completion of an intensive fitness program and prevents future weight gain.
This happens because regular performance of yoga positions has such a positive effect on the human body:
- the work of all systems and organs improves;
- 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 simpler asanas and gradually, as you gain experience, move on to more complex yoga poses.
Yoga breathing practice for weight loss
Kapalabhati is one of the simplest yoga exercises. It is based on the technique of correct breathing and effectively activates weight loss. Kapalabhati is performed like this:
- stand straight with your feet shoulder-width apart;
- take a deep, sharp breath and at the same time inhale the stomach;
- hold your breath and fix the body position for 2-3 seconds;
- calmly exhale and repeat this exercise, stimulating weight loss, at least 50 times.
When performing kapalabhati, it is necessary to ensure that the body, with the exception of the abdomen, remains motionless. Gradually, the number of repetitions of this simple yoga pose should be brought up to 100 times.
Yoga poses to promote weight loss
For safe weight loss, you should regularly perform the following yoga poses:
Uttanasana
Stand straight, spread your legs comfortably, as you inhale, raise your arms above your head and, as you exhale, stretch your entire body well, without lifting your heels off the floor. Then you should lean your body down and rest your palms on the floor, placing them parallel to your feet. If the stretch doesn't allow you to reach the floor, you can grab your legs with your hands and stretch like this. As you exhale, you need to straighten and lower your arms. Uttanasana improves the functioning of the gastrointestinal tract and helps to achieve effective weight loss in the abdomen.
Virabhadrasana II
Standing straight, jump high and spread your legs, stretch your arms straight to the sides, pointing your palms down. Turn one foot to the side and transfer your body weight onto it, bending the knee at a right angle. Rotate the other foot towards the bent knee. Therefore, both feet should be on the same line. Turn your head towards the bent lower limb and fix this position for 60 seconds. Repeat the entire sequence of actions, turning to the other side. This exercise helps get rid of fat deposits on the hips and strengthens the back and limb muscles.
Vasishthasana
Lie on your side with one leg crossed over the other. Lift the body, resting on the palm of an outstretched hand and the side of the foot. Raise the hand that was on top vertically upwards. It takes 30-60 seconds to hold this position, straining and pulling the stomach. Then you should go to the other side and repeat this exercise to lose weight.
Utkatasana
Stand straight, feet apart at a distance equal to shoulder width apart. As you inhale, lift your upper limbs above your head and bring your palms together. On an exhale, lower your hips and squat down to a level where your hips are parallel to the floor. You need to be in a 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. As you exhale, raise your upper body and legs at the same time to their maximum height. Over time, when the muscles are strengthened, when you perform this asana, only the stomach will touch the surface of the floor. Shalabhasana strengthens the spine, develops back and limb muscles, and helps reduce excess weight.
Paripuna Navasana
Sit on the floor, keeping your back straight, bend your lower limbs and rest your feet on the floor. After taking a sharp breath, tilt your body back about 60 degrees, keeping your back straight. Exhaling, tear the feet off the floor, straighten the knees and raise the lower limbs to face height and stretch the upper limbs towards the knees. This position must 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 his stomach, he places his palms on the floor at chest height, spreads his legs shoulder-width apart. As you exhale, resting on your palms and on your 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 whole body and forms the correct posture.
Bhujangasana
Maintaining the starting position, as in the previous yoga pose - lying on your stomach with emphasis on your palms at chest height - as you inhale, raise your upper body, leaning on your upper limbs straight and, exhaling, try to bend back the as low as possible. This exercise strengthens the deep back muscles and helps to lose weight in this part of the body.
Adho Mukha Svanasana
Standing in emphasis on the palms and knees, as you exhale, straighten the lower limbs and lengthen the tailbone, stretching the spine, without lifting the palms and feet off the floor. This position must be held for 30 seconds.
Savasana
Lying on your back, it is convenient to spread the lower and upper limbs, point the palms up, close your eyes and relax for 15 minutes. This yoga position is recommended to complete the class.