Stable and safe weight loss is a whole set of activities. It includes correction of the mode and diet, as well as regular and systematic physical activity.
Most often, physical activity combines cardio and strength training, since aerobic exercise helps break down fat cells, and strength exercise strengthens muscles and keeps the body looking fit.
In the meantime, yoga classes are not initially intended to reduce obesity, but as an additional physical activity it can be quite effective in combating obesity.
The benefits of yoga for the body and weight loss
When you start practicing yoga to lose weight, you need to understand that you should not expect quick results - and this is the biggest and only disadvantage of yoga. But subject to long-term and systematic work in this direction of fitness, yoga will become perhaps the most reliable way for stable and safe weight loss. In addition, it helps to maintain the weight loss result after the successful completion of an intense fitness program and to prevent future weight gain.
This happens because regularly performing yoga poses has such a positive effect on the human body:
- the work of all systems and organs improves;
- Metabolic processes are accelerated;
- stimulated weight loss;
- Stress resistance increases and the psycho-emotional state normalizes.
You should begin yoga practice by mastering the simplest asanas and gradually progressing to more complex yoga poses as you gain experience.
Yoga breathing exercises for weight loss
Kapalabhati is one of the simplest yoga poses. It is based on the technique of proper breathing 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 pull in your stomach at the same time;
- hold your breath and fix the position of the body for 2-3 seconds;
- Exhale calmly and repeat this exercise, which stimulates weight loss, at least 50 times.
When performing Kapalabhati it is necessary to ensure that the body remains motionless except for the abdomen. Gradually, the number of repetitions of this simple yoga pose should be increased to 100 times.
Yoga poses to promote weight loss
For safe weight loss, you should regularly perform the following yoga poses:
Uttanasana
Stand up straight, spread your legs comfortably, raise your arms overhead on an inhale, and stretch your whole body up well on an exhale, without lifting your heels off the floor. Then you should tilt your body down and place your palms on the floor 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 that way. As you exhale, you need to straighten up and lower your arms. Uttanasana improves the function of the gastrointestinal tract and helps in effective abdominal weight loss.
Virabhadrasana II
Standing straight, jump up and spread your legs wide, stretch your straight arms out to the sides and face palms down. Turn one foot to the side and transfer the weight of the body to it by 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 hold 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 sides and strengthens the back and limb muscles.
Vasishthasana
Lie on your side with one leg crossed over the other. Raise the body, leaning on the palm of an outstretched hand and the side of the foot. Raise the hand that was on top straight up. It takes 30-60 seconds to hold this position, straining and pulling the abdomen. Then you should turn to the other side and repeat this exercise for weight loss.
Utkatasana
Standing straight, place your feet a distance equal to the width of your shoulders. As you inhale, raise your upper limbs overhead and bring your palms together. On an exhale, lower your pelvis and squat down until your hips are parallel to the floor. You need to squat for half a minute and in no case take your heels off the floor. This asana for slimming hips and abdomen should be repeated 5-6 times.
Shalabhasana
Lie face down 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 torso and legs simultaneously to the maximum possible height. Over time, as the muscles are strengthened, only the abdomen touches the floor surface when performing this asana. Shalabhasana strengthens the spine, develops the back and limb muscles and helps to lose excess weight.
Paripurna Navasana
Sit on the floor, keep your back straight, bend your lower limbs and place your feet on the floor. After taking a sharp breath, tilt your body back about 60 degrees and keep your back straight. On the exhale, tear your feet off the floor, straighten your knees and raise your lower limbs to face level, and straighten your upper limbs toward your knees. This position must be fixed for half a minute. Paripurna Navasana helps to lose weight in the abdomen, strengthens compressive muscles and improves the functioning of the digestive tract.
Chaturanga Dandasana
Lie on your stomach, place your palms on the floor at chest level and spread your legs shoulder-width apart. On the exhale, leaning on the palms and toes of the feet, raise the 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
Maintain the starting position as in the previous yoga pose - lying on your stomach with an emphasis on your palms at chest level - on the inhale raise your torso, leaning on your straight upper limbs and on the exhale try to bendback 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 Swanasana
On the exhale, emphasize the palms and knees, bend the lower limbs and straighten the tailbone up, straighten the spine, without lifting the palms and feet off the floor. This position must be held for 30 seconds.
Savasana
Lie on your back, it is comfortable to spread your lower and upper limbs, face your palms up, close your eyes and relax for 15 minutes. This yoga pose is recommended to complete the class.