Stable and safe weight loss is a set of activities. It includes regular and systematic physical activity, as well as adjusting the mode and diet.
Oftentimes, physical activity combines cardio and strength training, because aerobic exercises help break down fat cells, and strength exercises strengthen muscles, making the body look fit.
By the way, although yoga classes are not initially aimed at reducing excess weight, they can be quite effective in the process of combating excess weight as an additional physical activity.
Benefits of yoga for body and weight loss
When you start practicing yoga for weight loss, you need to understand that you shouldn't expect quick results - and that's the biggest and only downside to yoga. However, subject to long-term and systematic work in this direction of fitness, yoga becomes perhaps the most reliable way to lose weight steadily and safely. It also helps maintain the weight loss result after the successful completion of an intense fitness program and prevents weight gain in the future.
This is because regular performance of yoga poses has a very positive effect on the human body:
- the functioning of all systems and organs improves;
- metabolic processes are accelerated;
- induced weight loss;
- stress resistance increases and the psycho-emotional state normalizes.
You should start yoga by mastering the simplest asanas and gradually move on to more complex yoga poses as you gain experience.
Yoga Breathing Practice for Weight Loss
Kapalabhati is one of the simplest yoga exercises. It is based on correct breathing technique and effectively activates weight loss. Kapalabhati is performed as follows:
- stand upright with your feet shoulder-width apart;
- take a sharp deep breath and at the same time pull the stomach;
- hold your breath and fix the position of the body for 2-3 seconds;
- exhale calmly and repeat this exercise, promoting weight loss, at least 50 times.
While performing kapalabhati, the body should be kept still, 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 straight, spread your legs comfortably, raise your arms above your head as you inhale, and stretch your entire body without lifting your heels off the ground as you exhale. Then you should bend the torso down and place your palms on the floor so that they are parallel to the 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 and lower your arms. Uttanasana improves the functioning of the gastrointestinal tract and helps to achieve effective weight loss in the abdomen.
Virabhadrasana II
Stand straight, jump and spread your legs wide, stretch your straight arms out to the sides, palms down. Turn one foot to the side and transfer the weight of the body to it, bend the knee at a right angle. Turn the other foot towards your bent knee. Therefore, both feet should be on the same line. Turn your head towards the bent lower extremity 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 muscles of the back and limbs.
Vasishthasana
Lie on your side, crossing one leg over the other. Raise the torso, leaning on the palm of an outstretched hand and the side of the foot. Raise the upper hand vertically. It takes 30-60 seconds to hold this position, forcing and pulling the stomach. You should then turn to the other side and repeat this exercise to lose weight.
utkatasana
Stand straight, feet apart a distance equal to the width of your shoulders. As you inhale, raise the upper limbs above the head and bring the palms together. Exhale, lower the pelvis and squat down to a level where the hips are level with the floor. In no case should you squat for half a minute without lifting your heels off the floor. This asana, which is done to thin the 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. Exhaling, simultaneously raise the upper body and legs to the maximum possible height. As the muscles get stronger over time, only the stomach will touch the floor surface while doing this asana. Shalabhasana strengthens the spine, develops back and limb muscles and helps reduce excess weight.
Paripurna Navasana
Sit on the floor, keep 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. Exhale, lift the feet off the floor, straighten the knees and raise the lower limbs to face level and extend the upper limbs towards the knees. This position should 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 system.
Chaturanga Dandasana
Lie on your stomach, place your palms on the floor at chest level, spread your legs shoulder-width apart. While exhaling, leaning on the palms and toes, raise the torso parallel to the floor and hold this position for as long as possible. This asana strengthens the muscles of the whole body and creates correct posture.
bhujangasana
Maintaining the starting position, as in the previous yoga pose - lying on the stomach with an emphasis on the palms at chest level - as you inhale, lift the upper body, lean on the straight upper limbs and as you exhale, try to bend the back 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 Svanasana
While standing with emphasis on palms and knees, as you exhale, bend the lower limbs and extend the tailbone upward, stretching the spine without lifting the palms and feet off the ground. This position should be held for 30 seconds.
to the one who fights
It is appropriate to lie on your back, spread the lower and upper limbs, raise your palms up, close your eyes and rest for 15 minutes. This yoga pose is recommended to complete the lesson.