Steady and safe weight loss is a series of activities. It includes adjusting the regimen and diet, as well as regular and systematic physical activity.
Usually, 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 originally intended to reduce excess weight, as an additional physical activity can be quite effective in combating excess weight.
Benefits of yoga for the body and weight loss
When starting to practice yoga with the aim of losing weight, you need to understand that quick results should not be expected - and this is the biggest and only downside of yoga. However, based on this long and systematic work towards this fitness, yoga is probably the most reliable way to lose weight steadily and safely. In addition, it helps to maintain weight loss results after successful completion of an intensive fitness program and prevent future weight gain.
This happens because the regular performance of yoga poses has a positive effect on the human body:
- the work of all systems and organs is improved;
- metabolism is accelerated;
- stimulates weight loss;
- Stress resistance increases and psycho-emotional state normalizes.
You should start yoga with mastering the simplest poses and gradually, as you gain experience, move on to more complex yoga poses.
Practice yoga breathing to lose weight
Kapalabhati is one of the simplest yoga exercises. It is based on the correct breathing technique and activates the weight loss effect. Kapalabhati is done this way:
- stand upright with feet shoulder-width apart;
- take a deep breath and at the same time suck in the abdomen;
- 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, is motionless. Gradually, the number of repetitions of this simple yoga pose should be increased to 100.
Yoga poses to promote weight loss
To lose weight safely, you should regularly perform the following yoga poses:
Uttanasana
Stand up straight, spread your legs comfortably, while inhaling, raise your arms above your head, and as you exhale, straighten your entire body, without lifting your heels off the floor. Then you should lean down and put your palms on the floor, parallel to your feet. If the extension doesn't allow you to touch the floor, you can grab your leg with your hands and stretch this way. As you exhale, you need to straighten your body and lower your arms. Uttanasana improves the functioning of the digestive tract and helps to lose weight in the abdomen effectively.
Virabhadrasana II
Stand up straight, stand up and spread your legs, straighten your arms out to the sides, palms down. Turn one foot to the side and transfer the weight of the body into it, bending the knee at a right angle. Rotate the other foot toward the bent knee. Therefore, both feet should be in the same straight line. Turn your head toward 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 to remove fat accumulated on the sides of the hips and strengthens the back muscles and limbs.
Vasishthasana
Lie on your side with one leg crossed over the other. Raise your body, leaning on your outstretched palms and the sides of your feet. Raise the hand at the top vertically. Take 30-60 seconds to hold this pose, stretching and contracting your abs. Then you should roll to the other side and repeat this exercise to lose weight.
Utkatasana
Stand up straight, feet shoulder-width apart. While inhaling, raise the upper limb above the head and join the palms together. Exhale, lower your pelvis and squat until your hips are parallel to the floor. You need to squat for half a minute, in no case should you lift your heels off the floor. This pose for slimming the hips and abdomen should be repeated 5-6 times.
Shalabhasana
Lie on your stomach on the floor, straighten your upper and lower limbs, press your palms to your hips, bringing your feet together. Exhale, and at the same time raise your upper body and legs to the maximum height possible. Over time, as the muscles strengthen, when performing this asana, only the abdomen touches the floor. Shalabhasana strengthens the spine, develops back muscles and limbs, and helps reduce excess weight.
Paripurna Navasana
Sit on the floor, keep your back straight, bend your lower limbs, and keep your feet on the floor. After taking a deep breath, lean back about 60 degrees, keeping your back straight. Exhale, take your feet off the floor, straighten your knees and raise your lower limb to face level, while extending your upper limb toward your knee. This position must be fixed for half a minute. Paripurna Navasana helps to lose weight in the abdomen, strengthens leopard muscles and improves the functioning of the digestive tract.
Chaturanga Dandasana
Lie on your stomach, place your palms on the floor at chest height, and spread your legs shoulder width apart. As you exhale, lean on your palms and toes, raise your body so that it is parallel to the floor and hold this position for as long as possible. This pose strengthens the muscles of the entire body and forms the correct posture.
Bhujangasana
Maintain the initial position, as in the previous yoga pose - lying on your stomach with your palms at chest level - while inhaling, raise your upper body, leaning directly on your upper limb, and as you exhale, try totry to bend. return as low as possible. This exercise strengthens the deep muscles of the back and helps reduce weight in this part of the body.
Adho Mukha Svanasana
Stand with emphasis on the palms and knees, while exhaling, straighten the lower extremities and stretch the tailbone upward, stretching the spine, without lifting the palms and feet off the floor. This position must be held for 30 seconds.
Savasana
Lie on your back, forearms spread your lower limbs, palms up, close your eyes and relax for 15 minutes. This yoga pose is recommended to complete the class.