Yoga for relaxation and weight loss. The Best Yoga Exercises for Weight Loss
For many years, yoga exercises have been used to keep the mind and body in great shape. First of all, yoga gives a feeling of inner peace and harmony with the outside world. Yoga is a system of psychological and physical education, which combines the spiritual principle and the inner needs of man. The difference between yoga and other types physical activity is static tension and muscle strain. Such exercises have a special effect on the internal organs and the work of the central nervous system. A flat stomach, a flexible camp, no folds on the sides are the dream of many girls. Developed muscles abdomen contribute not only to aesthetic beauty, but also support the work internal organs. During muscle tension and relaxation abdominals gently stimulate the internal organs, improving the functioning of the gastrointestinal tract and ensuring the functionality of the intestines. The frequency of doing yoga exercises for the abdominals depends on physical training. You need to start with the most simple exercises for muscle stretching. For optimal results, yoga can be practiced every day, using several repetitions. special exercises for the abdominal press, gradually increasing the load. Within two to three weeks, it is possible to reach the pace of training, which will help to achieve the desired result in the shortest possible time.
Yoga for weight loss of the abdomen for beginners at home helps to strengthen the abdominal muscles, hips, the simplest asanas are used. In order to lose weight with yoga, you need to relax and stop worrying about your excess weight. The advantage of yoga is that you will not only have slim stomach, but also healthy body, relaxed mind.
Indications for the use of yoga asanas for the abdominals
- lethargy abdominal muscles due to malnutrition and physiological characteristics;
- stretched abdominal muscles after pregnancy;
- muscle diastasis;
- improvement of the digestive tract;
- stimulation of blood circulation in the pelvic organs.
In addition, indications for yoga are various problems with the spine, such as osteochondrosis, scoliosis, herniated discs, as well as arthrosis of the joints and arthritis. Also indications are chronic fatigue syndrome, the presence of sleep problems, increased anxiety, somatic consequences of prolonged stress, asthenia and vegetative dystonia. Yoga is recommended for functional disorders of the internal organs and chronic diseases, which are accompanied by frequent relapses. Overweight people can also use yoga exercises to normalize weight and improve muscle elasticity.
Yoga asanas for weight loss of the abdomen for beginners at home
1. To begin with, put your feet together, pull your stomach in. Exercise is done barefoot. Use the energy of the earth to tighten the muscles of the legs, inner thighs. Lift your chest and relax your neck and shoulders. Straighten up and stretch the top of your head up. Take a few deep breaths.
2. Utkatasana (chair pose)
This asana is positioned as if you are sitting on a chair. Helps strengthen the muscles of the lower back, muscles of the spine, hips and chest.
Stand straight on the yoga mat, feet together, hands forward. Now bend your legs as if you are sitting on a chair, raise your arms above your head parallel to each other. Try to straighten your back. Hold in the lower position for 10-30 seconds, breathing should be even, then return to the starting position
Warning. Do not do this asana if you have pain in your knees or back, if you suffer from insomnia or frequent headaches.
3. Chaturanga dandasana (Pose of the staff on four supports or also called the plank)
This pose works almost every muscle group. Lying on your stomach, feet shoulder-width apart, hands shoulder-width apart. The whole body is elongated in a straight line. Hands can rest on the palms or elbows for relief. Hold this position for 30-60 seconds. Try to breathe evenly without holding your breath.
4. Navasana (boat pose)
Begin by sitting with your knees bent, feet flat on the floor, arms outstretched in front of you. Lean back and lift your legs. If you can, raise your legs to a 60-degree angle. Keep your knees together. Hold for 5 breaths and lower your legs down. Exhale slowly and return to the starting position. This pose not only strengthens your back and abdominal muscles, but also tones your arms and legs.
Warning. Avoid this pose if you have a headache, spinal injury, menstruation.
5. Ardha navasana
From the same pose, sitting on the floor, knees bent with arms extended forward, lean back as far as you can, take three breaths and return to the starting position.
6. Adho Mukha Svanasana (Dog Pose)
Great asana to get rid of lower belly fat. It also relieves fatigue and restores energy. It develops lightness in the legs, removes salt spurs, gives beautiful outlines to the ankles, improves blood supply to brain cells.
Get on all fours, feet and palms shoulder-width apart. The palms rest completely on the floor. Raise your buttocks up. Stay in the pose for 1 minute. Get down.
Warning. Do not do this pose if you have high blood pressure, headache, diarrhea.
7. Virabhadrasana I (Warrior I)
This asana stretches the back, strengthens the hips, buttocks and abdomen. Helps reduce belly fat.
Lunge with one foot forward so that the legs are in line, stretch your arms up. Stay in this pose for as long as you feel comfortable breathing.
8. Virabhadrasana II (Warrior II)
Continuation of the previous pose with the difference that the arms are extended to the sides and the spine is turned along with the arms. This exercise will help you get a flat stomach in no time. Maintain the asana for at least 30 seconds.
9. Virabhadrasana III (Warrior III)
This is almost a swallow pose, with the difference that the arms are extended forward. Hold this pose for at least 5 breaths or as long as you can and return to the starting position. All three poses of the warrior contribute to the acquisition of a flat stomach.
Positive results from doing yoga exercises for weight loss for beginners at home can be visually seen after two months of classes. At constant correct execution the abdominal muscles will noticeably tighten and the folds on the sides will go away. In addition, with the help of a special complex breathing exercises noticeably improve appearance skin and general state health. Do not forget about the great semantic load that yoga carries. After all, yoga is not a sport, it is a spiritual practice and a state of mind. This is the science of man, harmony at the level of body and soul, understanding the dynamics of the moment. By constantly practicing, you can forever get flexible and slender body, and a surge of vitality, getting rid of stress, calmness, tranquility, a sense of joy and good mood, inner harmony, positive changes in appearance and an interesting rich life.
By systematically doing yoga, you can look much younger and slimmer, learn to control your emotions, this is especially important for women who carefully monitor their appearance. This article will provide a yoga complex for weight loss for beginners.
Beginners should be aware that regular execution A set of yoga exercises for weight loss works not only at the physical and physiological level, but also at the psychological level. All this harmoniously affects weight loss. One of the main goals of yoga is to find inner integrity. Basic principle yoga is to accept yourself with all your manifestations. This attitude allows you to save a large amount of energy, because. a lot of it is spent on the struggle of one's own life attitudes and subconscious desires. One of the basic principles of weight loss with yoga is not to strive for perfect figure imposed by society, but to achieve its natural conformity.
The systematic implementation of special yoga exercises will lead to the achievement of the natural norm of weight.
An important method in yoga for weight loss is self-hypnosis. It is advisable to independently compose a certain thought form and pronounce it several times daily. This is especially effective in a state of half-asleep, when you fall asleep and wake up.
An excellent weight loss complex for beginners at home is Surya Namaskar.
What is Surya Namaskar
The yogic program Surya Namaskar or Salutation to the Sun is perfect for beginners to slim the body. This is the most useful complex for human body. Translated from Sanskrit, “surya” is the sun, “namaskar” is a greeting. The complex includes 12 simple exercises, each of which corresponds to a specific zodiac sign. To achieve the best effect, a special mantra is proposed for each asana, which is pronounced mentally or aloud. Best time to perform this practice - in the morning, but doing it at another time will also have a positive result. You will be able to establish a relationship with the Sun.
Surya Namaskar - sculptural composition in Delhi
Surya Namaskar program
Thanks to this program, joints and muscles relax, as well as self-massage of internal organs. A mantra is attached at the end of each asana. It is convenient to use the complex for weight loss at home.
Stand up straight, connecting the feet, straighten your shoulders. Inhaling, raise your hands up. Exhaling, lower them, combining the palms at the chest, resembling a person who is praying. Consciousness is directed to the navel area.
Mantra: "Om-mitraya-namaha" (everything is welcome for a friend).
Panamasana calms the mind.
Legs apart, hands up, palms up. While inhaling, bend the spine, pulling back the head. Consciousness focuses on the back deflection.
Om Ravaye Namaha (Salutations to the sunshine).
Hasta Uttanasana will strengthen the digestive tract, remove excess fatty deposits, activate the digestive processes, and help open the pulmonary regions.
lower limbs in the previous position, arms along the body. While exhaling, gently tilt forward and down from the hip. The palms are placed on the surface along the outer edges of the feet. Touch your knees with your head. Straighten your back, draw in your stomach, so that when you exhale, release more air. Try to keep your knees straight. But in order to avoid overloading the knees, it is allowed to bend them slightly. Consciousness is concentrated in the sacral part.
Mantra "Om-suryaya-namah", which means a greeting that encourages activity.
Asana removes excess fat on the abdomen, activates digestive activity.
From the previous asana, exhaling, stretch back right leg as far as possible without moving the upper limbs. The left leg is bent without changing the position of the foot. The arms are straightened, the palms are on the surface. The gaze is directed upwards, the chest is pushed forward. Consciousness is focused between the eyebrows. There is a stretching from the thigh up to the mid-eyebrow.
Move from Rider Pose bent leg back to the other leg, without lifting the upper limbs from the surface. Put your feet in parallel. Aligning your back and arms, pull your feet back. Look at the floor. Consciousness is concentrated between the eyebrows. Asana is done on the exhale.
The mantra Om-bhanave-namah (salutations to the illuminator) is chanted.
With the help of asana, the abdominal cavity is massaged, the muscle mass of the lower extremities is strengthened.
To descend to the surface, but not the whole body is in contact with the floor, but only the fingers of the lower extremities, knees, chest with chin, palms. Raise your buttocks and stomach. Bend back. As you exhale, hold your breath. Consciousness focuses on the center of the body.
Say the mantra "Om-Pushne-Namaha" (greeting to the giver of strength).
Strengthens upper and lower limbs.
Bhujangasana (snake)
While in the sixth asana, while inhaling, lower the buttocks, pushing the chest forward and upward with your hands, make a deflection of the spine. Head up, face up. The lower limbs and lower abdomen are in contact on the surface. The emphasis is on the upper limbs. Consciousness is focused at the base of the spine.
Mantra "Sm-hiranya-garbhaya-namah" (Greetings to the golden cosmic Self).
Exercise helps to cure diseases of the stomach, it is useful to do with problems with constipation. Significant spinal nerves are activated.
From the pose of the Snake on the exhale, smoothly move into the asana of the Mountain. For this, the buttocks are raised.
The position of the body should resemble a triangle. Pull the heels down, trying to put them on the surface. Feel the tension on the back of the thighs. The head is lowered in the projection in the middle of the hands. Press your heels into the floor. The gaze is directed downward. The upper and lower limbs are straightened. Consciousness is concentrated at the bottom of the cervical region.
The mantra "Om-marichae-namah" (greeting the lord of the dawn) is sentenced.
Asana strengthens the nervous system.
Ashwa Sanchananasana (Rider)
Asana 4 is repeated.
As you inhale, put your left leg forward, placing the foot in the middle upper limbs. At the same moment, place the right knee on the surface, pushing the pelvis forward. The spine bends, the gaze is directed upward.
Mantra "Om-adityaya-na-maha" (welcome the son of Aiditi).
Aiditi is the name of the mother principle in space.
Padahtasana (head to feet)
Exercise 10 - repetition of the third asana.
As you exhale, place the right leg in line with the left. The lower limbs are straight, bend forward, raising the pelvis. Try to touch your head to your knees. Hands in previous position.
Mantra "Om-savitre-namah" (greeting to the lord of creation).
Hasta Uttasana (raise of hands)
Repeat exercise 2 from the position of asana 10.
Inhaling, raise your hands up and stretch up. Bend back, moving your head away.
The mantra “Om-arkaya-namah” is attached to the asana (Worthy of praise is welcomed).
Pranamasana (prayer pose)
The torso is straightened, the palms are combined, as in asana 1, relax.
The mantra "Om-bhaskaraya-namah" is pronounced (welcome leading to insight).
For yoga at home and proper asana mastering, we advise you to study the examples in pictures and see full version video lesson.
Benefits of Surya Namaskar for weight loss
It is important to note that the Surya Namaskar exercises for weight loss are presented in perfect sequence, which helps to open all the chakras. The benefits for weight loss are as follows:
- A great way to wake up, because. all muscles stretch. The body will receive enough energy.
- Work is activated digestive system as the abdominal cavity contracts and expands. Therefore, it is perfect as yoga for weight loss of the abdomen.
- The blood flow in the digestive organs increases and intestinal peristalsis is stimulated, which removes constipation.
- The systematic practice of Surya Namaskar helps to remove excess fat at the waist, stretches and strengthens the abdominal muscles.
- There is a stimulation of the work of the endocrine glands. Since the thyroid gland directly affects metabolic processes, you can lose weight.
Yoga is a set of useful step-by-step exercises and spiritual practices. Classes help to restore mobility and harmony to the body, get rid of excess weight to bring the mental state back to normal. Yoga for weight loss for beginners has been used for a long time. People actively use this method, because it has a multifaceted effect on the body.
Excess weight is the result of a number of factors affecting the body. With the help of yoga, it is possible to cope with some of them.
- Yoga helps the body to receive normalized physical activity, which contributes to the burning of calories.
- Constant and regular exercise speeds up the metabolism.
- With the help of yoga, a person acquires a series good habits relating to nutrition.
Yoga helps increase metabolism. The complex includes a number of cleansing exercises, the implementation of which provides the body with a large amount of oxygen. Having mastered the technique correct breathing during training, people use it in life. During the course, all muscle groups. After a few workouts, even elasticity increases gluteal muscles, which is difficult to "pump" during normal training.
Help to reduce weight regular workouts. The effect is not always pronounced, because along with the departure of body fat, muscle mass is formed.
Yoga for weight loss helps to remove fat from problem areas - on the stomach and sides. At the same time, the mobility of the joints improves, the muscles acquire a pronounced relief, and the body becomes dexterous and flexible. If attention is paid to stretching, muscle mass grows more slowly.
A considerable number of exercises for weight loss have been developed. Not surprisingly, those trying to lose weight have difficulty making choices. Here are some tips for choosing exercises that will make the process effective.
- If you want to get your body back in shape as soon as possible, choose hard workouts. However, if there are health problems, stop at gentle and light options.
- Part training complex strength training should be included. They help to achieve the goal and increase muscle mass. I recommend paying attention to this item to ladies who dream of slim figure.
- If you are not interested in increasing muscle mass limit yourself to stretching exercises. In any case, at the end of the workout, you should not experience pain. The only exception is delayed muscle pain syndrome, which is easily eliminated with a hot shower. If you feel pain, then you are doing the exercises incorrectly.
Videos exercises
Below I will share a few effective exercises for beginners, through which you will remove the stomach and sides. If there is little information, a yoga instructor will come to the rescue. He understands the issue and is happy to help with advice and recommendations.
Yoga exercises for slimming the abdomen and sides
Consider effective exercises yoga for weight loss of the abdomen and sides. I recommend performing exercises for beginners, which help to work out problem areas and provide quick results.
- Warrior Pose. Helps burn calories. Having taken a standing position, take a step forward so that one leg is straight and the other is bent at a right angle. Put your palms together in front of you, and raise your hands up. Track the movements of the hands, concentrating on the thumbs. I advise you to perform the pose for one minute for each leg.
- Pose lunge. From the previous pose, move your extended leg back and reach your hands to the floor covering. Place your palms on the floor so that they form a straight line with your bent leg. The main goal of the exercise is to maintain balance.
- Downward looking dog pose . Stretching exercise. While in the previous position, take the bent leg back. As a result, an acute angle is formed between the legs and the back. The buttocks will become the top of the triangle.
- Work on the press . Lying on your back, stretch your legs forward. Raise your lower limbs to form an angle of 30 degrees, freeze in this position and take a few breaths. Repeat the exercise with angles of 60 and 90.
- child pose . Relaxation after previous activities. Sitting on your knees, stretch your arms forward along the floor as far as possible.
- Oudiana. Removal of gases. Lie on the floor, straighten up, inhale deeply, and while exhaling, bend one leg, hold your breath and press your knee to your stomach. Then take a starting position and do the exercise for the second limb. This will help get rid of back pain and exercise muscles.
- Cobra pose. An option for relaxation, regulation of the adrenal glands and elimination of back pain. Lying on your stomach, raise your elbows and place your palms on both sides chest. During a slow breath upper part lift your body, arch your back and lean on your hands. Holding your breath, tilt your head back, and at the exit, return to its original position.
30-minute video lesson for beginners
By exercising, embark on a path to weight loss and health. Remember, yoga is recommended to be practiced in the complex. Develop the body and strengthen the psyche.
Regular yoga classes help to solve a number of problems that cause weight gain. Exercise requires a lot of energy, so extra calories are burned. Beginners are advised to start with simple poses, and then gradually increase the level of difficulty.
Regular exercise has a positive effect on skin elasticity. Stretch marks will not appear on the body, which occur after a fierce diet.
People who regularly practice yoga note that continuous training develops the habit of eating right - there is no desire to eat food that spoils the figure. Some postures improve the functioning of the digestive system, which is important.
Remember a few rules that you must follow when doing yoga for weight loss at home.
- Before training, ventilate the room and prepare the mat.
- It is forbidden to eat before class. What to say about a hearty meal.
- If you are a beginner, the duration of the workout should not exceed a quarter of an hour.
- Breathe through your nose while exercising.
- After the menstrual cycle, pay attention to relaxation exercises, and during pregnancy - lung exercises character.
There is nothing complicated in such trainings, and the exercises provided by yoga are simple and easy to master. Work on yourself, fight excess weight, strengthen the body and bring the figure closer to the ideal.
In this article, we will try to answer the very popular question of whether yoga helps to lose weight. In fact, opinions are divided: many agree that exercise really has a beneficial effect on the figure, but not everyone believes that this happens quickly and effectively, especially in comparison with other types of physical activity.
Let's not create intrigue and say right away - the secret of efficiency is quite simple: you achieve best results if yoga for weight loss is combined with you proper nutrition And in a healthy way life. In this case, you do not even need additional physical activity, simulators and other special equipment.
Correct perception for beginners
If you have just started doing yoga exercises (yoga poses), then you can think of them solely as another way to burn calories through physical activity. However, yoga helps to lose weight due to the normalization of not only the physical, but also the psychological functioning of the body.
This is not a trip to the gym, but a deeper, spiritual process. It must be treated carefully and thoughtfully. This is the main difference between yoga and running, the gym, crossfit and other activities that are popularly practiced in order to optimize weight.
Body, mind and soul are three interconnected "layers" of the personality. Imagine that these are the three "leaders" of the body that are inside you. When the soul, mind and body get along with each other, everything is fine at all levels - your mood is excellent, the body “serves” with gratitude and performs its functions without interruption, peace and order in the soul. Weight normalization is just one of the many positive effects of the practice.
Therefore, in order to understand how to lose weight with yoga, let's take a quick look at its versatile effects on the body.
How to get the maximum benefit?
Don't just do the exercises - start living in a new way. Let your thinking become more conscious. Ideally, this means that your inner voice will report on existing problems in the soul and body, and not ignore them.
It would seem, and here getting rid of excess weight? And the connection is the most direct - a disorder in the soul - we go to seize "delicious", in other words, we are talking about unhealthy habits, a tendency to overeat, a passion for fast food, and so on.
The benefits of yoga for the figure do not start with exercise, but with awareness, thanks to which a person begins to eat more correctly and less and less abuses harmful food, and then refuses it altogether. Moreover, for this you do not need to "break" yourself, this awareness will come by itself when regular practice.
A separate benefit of asanas (postures used in yoga) is ridding the body of toxins. At first, it may not be so strongly felt physically, but the mind is noticeably cleared. This is why yoga for weight loss for beginners should be thoughtful, built on the right mindset, and not blindly copying poses.
How does it affect the figure?
Here, too, there are a lot of positives. When matched with an appropriate yoga practice or sequence, this is a great combination of cardio and strength training. Properly selected asanas help develop muscle flexibility and elasticity, train the musculoskeletal system, and accelerate recovery from injuries.
Knowing how yoga affects the figure, and already feeling a surge of strength and vigor, you are unlikely to want to eat fatty, heavy, junk food, as well as abuse alcohol.
By the way, do you know how many calories yoga burns? With the right approach - up to 400 kilocalories per session, but it's not so little!
But remember that just one lunch at a fast food restaurant or a feast with strong drinks negates the benefits of several days. regular classes.
Does it help to lose weight?
Most people don't really understand why they gain or lose weight. To understand how to lose weight with yoga, you need to know why we generally tend to gain weight.
If you do not delve into physiological subtleties, then everything is quite simple: adipose tissue is deposited when a person receives more calories with food (and drinks!) than he spends - everything is simple.
Here are the main mechanisms that are launched in the body when a person begins to regularly perform asanas.
A mindful approach to nutrition eliminates the desire to overeat. During practice, you already feel that the folds on the stomach and back prevent you from entering the fold or twisting deeper, and excess fat on the legs prevents you from performing Padmasana and other postures. Now you will definitely think about what you put in your mouth.
Yoga practitioners, even beginners, begin to smell distinctly.
Now you can find out without words what you or your practice neighbor ate for dinner - the smell of sweat clearly conveys the smells of food consumed (you will notice that with junk and messy food, the smell of sweat is sharp, sticky, very "loud", and with an increase in dietary fiber, vegetables and greens, sweat becomes softer and does not attract attention to itself).
As a snack, you want to nibble on an apple or a piece of bread, not a chocolate bar. You always notice what you eat and how much.
Getting up in the morning becomes easier. Heavy food is so called because it is difficult to digest (digested by the body). Especially if you like to have a hearty dinner - all the resources of the body are sent to digest what you eat, and not to restore strength for the body!
Now you understand that it is better to skip dinner or make it extremely light, especially if the morning yoga practice is waiting for you the next day.
Important point! For yoga to be truly effective, need to practice regularly- the standard five times a week and each time spend up to an hour and a half. Among other things, it speeds up metabolism and normalizes the functioning of the body. But remember that it is better to start small - shorter duration, practice, for example, every other day - then you are unlikely to want to stop practicing.
All of the above is just an attempt to give a short, not the most detailed answer to the question of whether yoga helps to lose weight. Moreover, each of its species has its own characteristics.
What yoga is best for weight loss?
The following can be said about the existing directions of yoga
Like other "hot" methods, Bikram yoga provides the greatest cardiac activity. Burns over 450 calories per hour, and not only due to high load on the muscles. True, this is definitely not yoga for weight loss for beginners at home. If only because it is necessary to heat the room to +40 ° C and practice there for an hour and a half, but it is better not to start this without preparation.
Ashtanga yoga for weight loss is considered a little more gentle for beginners. It is referred to as power methods, since the posture and rhythm of breathing are dynamically replaced. But at the same time, a considerable effect is achieved through meditation and “kindling the inner fire”, which helps to improve psychologically and then physically. So you can burn about 350 kilocalories per hour.
Recently, a separate type / direction of yoga is distinguished power yoga- for weight loss, this direction is also suitable for beginners, but initially weight regulation is not put before this type of yoga.
The simplest yoga techniques are offered everywhere, even in studios and gyms, where no one tries to delve into the psychological and spiritual component.
Hatha yoga is usually offered to beginners. More precisely, her physical elements, strength and flexibility training. Is it possible to lose weight with the help of yoga in this direction, without going into its spiritual component? In general, yes, because you can burn up to 200 kilocalories per session. But hatha yoga should rather have a complex effect.
Finally, there are practices where strength exercises not at all or their role is minimal. For example, kundalini yoga for weight loss is considered not the most effective. Rather, it is called upon to fulfill a psychotherapeutic, meditative role. But still burn from 150 kilocalories per hour- is quite real.
We have only outlined the possible benefits for losing weight in the practice of certain areas. Still, we believe that raising the question “which yoga is better for losing weight” is not entirely correct and correct, as it has been mentioned more than once - yoga is a system, philophony, a way of thinking and living.
How to build a curriculum?
If the main goal is to lose weight, then any correct cardio load will give you the expected effect. If we are talking about yoga, then morning yoga ideal for weight loss and gives a charge of vivacity, starts all vital processes in the body! Read more about the features of the practice in the morning in our article.
In order to lose weight and gain the tone of the whole body, practice yoga in the morning, after drinking a glass of water, you can with honey or lemon.
Important! To get the most out of your morning practice, have breakfast after yoga, when you have finished all the exercises. In extreme cases, it is allowed to have a light snack, but it is better not to eat anything at all before exercise.
A few tips for those who are wondering if it is possible to lose weight by doing yoga
Most importantly, try it! Do not give up and do not stop at intermediate results. Even if a little success pushes you to keep going.
Now there are a huge number of people whose conversations and thoughts revolve only around how much excess weight they have and how to start losing weight after all, if nothing works. I have tried every possible diet, read every article about the body 5 times and reviewed every workout video. You know what? None of this worked! But I am glad that it happened, because in desperation I turned to yoga and asanas. And yes, I lost a lot of excess weight.
Many people doubt whether yoga helps to lose weight ...
But as they rightly say about yoga,
Can you lose weight with yoga? Certainly! Let's talk in this article about those asanas that will help you tighten your body and lose weight.
If you have no experience and you don’t know where to start and how to do it right, we just have pictures with names and descriptions of the execution technique.
Facial Slimming Yoga Exercises (Approximately 2 minutes)
1. Simhasana
Also- lion pose
Operating principle
This asana is known to tone the facial muscles. This is a basic and simple pose and therefore anyone can perform it regardless of age. When you assume the lion posture and stick out your tongue, your facial muscles, along with the chest and spine, are stretched. If you need to remove the double chin, then this is the perfect asana for you.
Precautionary measures
There are no potential risks. If you have any discomfort in this position, then you can transfer to a chair to perform it.
2. Jalandhara Bandha
Principle of operation
This is one of the most popular asanas for beginners. You need to press your chin to your chest, between your collarbones, holding your breath. This yoga pose also works to sharpen the jaw line.
Precautionary measures
If you have breathing problems, do this asana under the supervision of a certified yoga instructor. Do not attempt it if you have high blood pressure or heart problems.
A set of yoga exercises for slimming arms (about 5-6 minutes)
3. Adho Mukha Svanasana
Also- downward facing dog
Operating principle
This is the so-called "weight" pose. You need to shift the weight of your upper body onto your arms. This is a great way to tone up your arm muscles and biceps.
Precautionary measures
Do not do this asana if you suffer from carpal tunnel syndrome.
4. Chaturanga Dandasana
Also- staff pose on four supports, low plank pose
Operating principle
This pose requires you to be off the ground, supporting your body in your arms and tensing your core muscles. Not only does it tone your arms, but it also strengthens and tones your biceps and triceps. This asana can be performed even at home for effective weight loss.
Precautionary measures
Do not attempt this pose if you are a beginner or if you have a shoulder or hip injury. Better work with a certified yoga instructor who can help you with the variations.
5. Ardha Pincha Mayurasana
Also- Dolphin pose
Principle of operation
Your arms will become the basis for balancing your entire upper body as you try to "stay afloat" i.e. to hold balance. This pose helps strengthen and tone the biceps, triceps, and arms.
Precautionary measures
This is a simple asana that everyone can do. However, you need to be careful if you have neck or shoulder injuries.
6. Urdhva Mukha Svanasana
Also- upward facing dog pose
Operating principle
Yoga at home is an interesting and rewarding pastime. And this asana is one of the most powerful and effective for toning your arms, biceps and triceps. It involves stretching the muscles of the arms and balancing the body weight, and can even be performed at home.
Precautionary measures
It is better to avoid this asana if you have had severe injuries neck or shoulder.
Asanas for slimming shoulders and upper back (approximately 4-6 minutes)
7. Bharadvajasana
Also- Bharadvaja twist
Operating principle
Asana involves only a deep turn, so the level of difficulty is quite average. Everyone can easily master it with practice. This pose improves the natural flexibility of the upper body and also helps tone the shoulder blades.
Precautionary measures
8. Ardha Matsyendrasana
Principle of operation
This pose requires simultaneous movement of the shoulders, neck, and spine. An intense twist (one side at a time) helps in toning the sides, upper body as well as the abdominal muscles.
Precautionary measures
Do not attempt it if you have headache, insomnia or menstruation.
Yoga poses for slimming the abdomen and in the area of the diaphragm (approximately 5-7 minutes)
9. Naukasana
Also- boat posture
Operating principle
Draw a parallel with the boat when you do this asana. It works in the same way, and the area of the diaphragm becomes the base for balancing the body. If you're struggling to lose that stubborn fat, here's what will give you visible results. This big step on the way to a flat and toned tummy.
Precautionary measures
Do not perform this asana if you suffer from insomnia, hernia or spinal injury.
10. Matsyasana Pose
Also- fish pose
Operating principle
It's all about stretching your lower body, i.e. thighs, intestines, and abdominal muscles. All asanas that include twisting and stretching help in burning excess fat, which is stored in the most famous and "problematic" places, such as the abdomen and thighs.
Precautionary measures
It is better to avoid this asana if you have high blood pressure, hernia or migraine, menstruation.
11. Anantasana
Also- Vishnu posture
Operating principle
This pose tones and strengthens the abdominal muscles. The focus shifts to both sides of the body as you stretch. This asana also improves circulation and digestion.
Precautionary measures
If you experience discomfort, consult your doctor before doing this asana.
12. Bhujangasana
Also- cobra pose
Principle of operation
The basic pose in Surya Namaskara is an elegant asana that works the upper body. It gives the abdominal muscles a great stretch and acts as a catalyst to burn unwanted fat.
Precautionary measures
Do not attempt this asana if you are pregnant or have hernias.
For thighs (about 6-8 minutes)
13. Baddha konasana
Also- butterfly pose
Operating principle
This asana works on the inner and outer thighs. An interesting variation of this pose is to move the legs to mimic the flapping of a butterfly's wings, which is the reason why it is also called the Butterfly Pose. This pose is very good for relaxing the legs.
14. Malasana
Also- garland pose
Operating principle
The most suitable posture for those who sit all day. It stretches the hips, groin and thigh muscles. Also improves flexibility and tones the inner/outer thighs.
15. Anjaneyasana
Also- low lunge forward pose
Operating principle
How to lose weight with yoga? Just! And this pose will help you. It stretches the legs, hamstrings and thighs, thereby helping to tone the muscles from the hips to the ankles. It also releases tension and makes you more flexible.
16. Ardha bhekasana
Also- half frog pose
Operating principle
The half frog pose is one of the most difficult, but it will give you wonderful results. It stretches and strengthens the hips, quads, and hamstring muscles. You will feel refreshed as it also stimulates blood circulation.
Precautionary measures
It is better to avoid this asana if you have neck, shoulder or lower back pain. It is also good to take a lesson from a yoga instructor before doing it yourself.
Asanas for weight loss at home for calves, shins and hamstrings
17. Padangusthasana
Also- leaning pose with the grip of the toes
Operating principle
A pose that fully stretches the hamstrings and tones the calf muscles. It strengthens your hips, legs and back while stimulating the kidneys and liver.
Precautionary measures
This is one of the most basic poses and can be done by anyone. However, beginners will need a few practice sessions before they can stretch to full range.
18. Parsvottanasana
Also- pyramid pose
Principle of operation
It is also called the Intense Lateral Stretch Pose because it involves deep stretching on both sides of the body. This asana strengthens the quadriceps, calves, and hamstrings. It also strengthens and tones the leg muscles very effectively.
Precautionary measures
19. Virabhadrasana 2
Also- warrior pose 2
Operating principle
This is a pose that will help you develop endurance by stretching all the muscles in your legs. This is the second level of the warrior pose and comes with many benefits beyond just toning and strengthening your legs.
Precautionary measures
Avoid this asana if you have chronic knee pain, arthritis, high blood pressure, or diarrhea.
20. Upavista konasana
Also- tilt from a seated position with legs wide apart
Operating principle
This pose resembles a split, and differs only in a forward lean. Deep stretching releases tension in the muscles of the trunk and hip joint, tones the thighs.
Precautionary measures
This is an advanced pose, but it doesn't come with any potential risks. However, if your lower back hurts, place a soft pillow or blanket under your torso.
Yoga at home for slimming the buttocks (about 5-6 minutes)
21. Garudasana
Also- eagle pose
Operating principle
Eagle pose is a twisting pose that works your hips, legs, and arms by pushing your torso out of your body. The balancing moment helps you find balance and, in the process, strengthens your heart and thigh muscles. Can you lose weight by doing yoga? Certainly! And this pose is your main assistant.
Precautionary measures
Avoid this asana if you have pain in your knees, shoulders or ankle joints. Also, check with your doctor if you are pregnant.
22. Ananda balasana
Also- happy child pose
Operating principle
Yoga will naturally help you lose weight, but this pose is one of the best for this purpose as it stretches the entire lower body. The focus is on the femur as it runs perpendicular to the floor. The inner thigh, groin, and hamstrings are also strengthened in the process.
Precautionary measures
Avoid this asana if you are pregnant or menstruating.
23. Rajakapotasana
Also- dove pose
Operating principle
Strong stretching of the legs, spine, and chest strengthens the thigh muscles. In this asana, the whole body is in front, and the hip joint is the only part of the body that remains behind.
Precautionary measures
This asana is solid and seems overwhelming, so it's best to do it under the supervision of a certified instructor, especially if your stretch isn't very good.
24. Supta Baddha Konasana
Also- back angle pose
Operating principle
This asana stretches the hips and also targets inner part hips. The balancing moment of keeping the legs connected while pressing the fingers together helps to stimulate the muscles of the hip joint. This is a very relaxing asana - it relieves all tension in the muscles of the thighs.
Precautionary measures
Refrain from this asana if you have lower back pain or a knee or groin injury.
Have you ever thought that doing yoga can help you lose weight? Yoga is not a religion; it is the lifestyle you are going to adopt. For life. It improves your mental and physical immunity. But always remember that yoga is not just gymnastics, but a full-fledged sport, so expert advice is required.
So, good luck on your journey through the world of yoga!
