It may seem that yoga for weight loss is ineffective, but in fact it is not. This direction positively affects the work of internal organs and systems, which helps to lose weight and improve the work of the body. There are many types of yoga that you can practice.
Does yoga help you lose weight?
Many are confident that a sedentary direction can not help cope with excess fat, but it is not. To make sure whether yoga helps to lose weight or not, let us dwell on its main advantages:
- Most of the asanas are built on static muscle tension, including deep, aimed at maintaining balance.
- Positively affects the action of the nervous system, malfunctioning which lead to frequent trips to the refrigerator.
- Deep breathing promotes the acceleration of metabolic processes. Yoga stimulates the digestive system.
- There is a gradual weight loss, which is important for the beauty of the body.
It is important to know not only the use of yoga for weight loss, but also existing contraindications so that training does not cause harm to health. Although the exercises seem light and sparing, they can not be performed in the postoperative period, after traumatic brain injuries and in psychological disorders. Training is contraindicated in case of significant problems with the heart and the musculoskeletal system. It is important to adjust classes depending on the state of the body, for example, in critical days, it is important to do everything gently and smoothly, avoiding twists and bends back.
There are diseases and conditions when you need to temporarily give up yoga:
- increased or decreased temperature;
- overcrowded stomach;
- serious sports loads;
- strong physical and emotional fatigue;
- depressive state;
- pressure jumps;
- tendency to bleed.
What yoga is better for losing weight?
There are many directions of yoga that have common asanas, but each species has its own differences, for example, concentration on breathing or dynamic shifting poses. Yoga classes for weight loss can take place at home or in the hall. It is important that everyone selects the direction for themselves, because the exercises must be performed correctly, otherwise there will be no result.
Hatha Yoga for Weight Loss
The most popular direction, which is the main of other varieties of yoga. It will teach relaxation and concentration, as well as proper breathing and balance retention. Hot yoga for weight loss helps to reduce the volume of the topic in problem areas due to the presence of intensive exercises. This is explained by the fact that during training, there is an effect on the organs and their saturation with oxygen. Recommended hatha yoga for problems with the spine and joints.
Breathing Yoga for weight loss
One of the most ancient directions in yoga, which is based on proper breathing. Regular exercise helps to speed up metabolic processes, which is important for the cleavage of stored fat. With their help, you can normalize blood sugar, cleanse toxins and reduce the feeling of hunger. In addition, yoga breathing exercises for weight loss have a positive effect on all systems and internal organs, which has a positive effect on the work of the whole organism.
Kundalini Yoga for Weight Loss
One of the available directions, which combine asanas, breathing, gestures, concentration, muscle locks and sound vibrations. Kundalini yoga for slimming the abdomen is effective due to the combination of sedentary asanas with dynamics. As a result, metabolism is accelerated, the level of hormones and the digestive system are normalized. After a few practices, it will be noticeable that food will cease to be the main source of positive emotions.
Yoga in hammocks for weight loss
This trend in yoga arose relatively recently, but it has already found its fans. In it, classic asanas are performed in hammocks suspended from the ceiling. Air yoga in hammocks for weight loss has a significant advantage - during exercise, the load is removed from the spine, so they can be performed even by people with back problems. Getting rid of excess weight with the help of aero-yoga occurs gradually.
Ashtanga Yoga for Weight Loss
A popular modern trend that emerged from hatha yoga. It is based on the smooth flow of one posture into another thanks to special ties. Morning yoga for weight loss or classes at other times occur without a single stop, so it is a dynamic direction. Ashtanga is suitable for people who have good physical training. If exercises are added to the workout from aerobics, then this is already power yoga for weight loss: exercises with weight are quickly replaced with asanas for stretching, and then the respiratory complex is performed.
Yoga exercises for weight loss
There are several rules and recommendations that should be taken into account in order for the training to be effective:
- You can do it at any convenient time, but it's best to do it in the morning or evening before going to bed.
- It is important that the room is well ventilated and in any case do not engage immediately after a meal.
- Yoga for beginners for weight loss should begin with a warm-up to warm up muscles and joints. Be sure to perform stretching exercises.
- Watch for the breath that should be nasal.
- Do exercises without sudden movements, keeping the dimensionality and smoothness.
- After finishing the workout, scroll 5-10 minutes. for relaxation or meditation.
- The first workout for yoga for weight loss should last no more than 20 minutes, and then time should be increased.
- For progress, it is important to start practicing with light asanas and gradually increase the load.
Yoga for weight loss belly
Get rid of ugly warehouses in the abdominal area is easy, most importantly, regularly engage. There are simple exercises of yoga for slimming belly and sides that will help to achieve the goal:
- Sitting on the floor, bend your knees. While exhaling, tilt the body back and tear your legs off the floor, straightening your knees. As a result, the body should form an angle, and the fulcrum should be on the buttocks. It is important to find a balance so that you do not collapse. Hands pull forward and hold them in a parallel plane.
- Simple yoga exercises for weight loss include this position: sit on your back, lifting your right leg bent at the knee. Put your hands in the sides, pressing your waist to the floor. On exhalation, lower the knee to the left, the body remains in place, and the head rotates in the opposite direction. Perform in both directions.
- Place on your stomach and rest on your palms, placing them directly under your shoulders. Inhaling, lift the body and bend in the back. Hold in a pose for half a minute and slowly sink.
Yoga for slimming thighs
One of the most common problem areas is the hips, and what is most sad is to reduce the volumes here is not so simple. Yoga for weight loss of the buttocks and thighs implies the regular performance of the following poses:
- Take a step forward, along with this raising your hands up. Put the palms in the lock, leaving only the index fingers straight. The other leg is pulled back and lifted by tilting the body forward. As a result, the body should form a line parallel to the floor. Hold the pose for 15-20 seconds. and do everything on the other leg.
- For the next exercise, stand in the bar, only your hands need to bend at the elbows and press them against the body. The body must be straight. Stay in the pose for as long as possible.
- Yoga for weight loss has effective exercises for the hips and here's one of them: put your feet at shoulder level and squat before the thighs reach the parallel floor of the line. Keep your hands in front of you and stay in this position for as long as possible. Experienced athletes can still, and stand on your toes.
- Put your feet wider by turning the toes of your right foot to the side by 90 ° and by tilting the body to the same direction, simultaneously bending your leg. The other leg should remain in the forward position, and the fingers should be deployed at 45 °. Keep your hands at shoulder level, only one rest on the floor, and the other - point to the side. Repeat in both directions.
- Sit on your stomach, spreading your arms to the sides. Bend in the lower back while lifting the upper part of the body and legs.
Yoga for weight loss buttocks
You think that you can get beautiful buttocks only if you are engaged with a lot of weight, but you do not. There are special yoga postures for slimming this part of the body:
- Place on the abdomen and place the palms under the basin. Straining the lower back and buttocks, lift the legs and hold them on the weight for a maximum amount of time.
- Being on the back, bend your legs so that the ankles are perpendicular to the floor. Raise the pelvis and place your hands under it, closing them in the lock. Hold the body so that from the chest to the knees was a straight line.
- Stand on all fours, and then on exhalation begin to straighten your knees, lifting your buttocks up. As a result, the body must form a right angle. It is important to ensure that the heels do not come off the floor, and there is a stretching of the muscles in the buttocks.
Yoga for slimming hands
Many in their training do not pay attention to the hands, although often here the muscles become flabby and ugly sag. To prevent this from happening, a yoga complex of weight loss exercises should include:
- Take an emphasis lying on your hands and it is important to press your elbows against your body. Lower your chest closer to the floor and stay in that position for half a minute.
- Take the emphasis lying, as in the classical bar, that is, with an emphasis on the elbows, but only need to connect the palms. Hold the body in the upright position for up to 30 seconds.
- Yoga for weight loss includes such an exercise: sit on your side and put your lower arm under your shoulder. Raise the pelvis so that the body becomes straight, and pull the other arm up. It is important to hold the pose for a maximum amount of time.