Stable and safe weight loss is a whole range 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 exercises help break down fat cells, and strength exercises strengthen muscles, making the body look fit.
Meanwhile, yoga classes, although initially not intended to reduce excess weight, but as an additional physical activity can be quite effective in the process of combating excess weight.
The benefits of yoga for the body and weight loss
When starting to practice yoga for the purpose of losing weight, you need to understand that you should not expect quick results - and this is the biggest and only drawback of yoga. But, subject to long-term and systematic work in this direction of fitness, yoga becomes perhaps the most reliable way of stable and safe weight loss. In addition, it helps to maintain the result of weight loss after the successful completion of an intensive fitness program and prevents future weight gain.
This happens because the regular performance of yoga poses has such a positive effect on the human body:
- the work of all systems and organs improves;
- metabolic processes are accelerated;
- stimulates weight loss;
- stress resistance increases and the psycho-emotional state normalizes.
You should start practicing yoga with mastering the simplest asanas and gradually, as you gain experience, move on to more complex yoga poses.
Yoga Breathing Practice for Weight Loss
Kapalabhati is one of the simplest yoga exercises. 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 sharp deep breath and at the same time draw in the stomach;
- 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 kapalbhati, one must ensure that the body, with the exception of the abdomen, remains motionless. Gradually, the number of repetitions of this simple yoga pose should be brought up 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, while inhaling, raise your arms above your head and, while exhaling, stretch your whole body up well, without lifting your heels from the floor. Then you should tilt the body down and rest your palms on the floor, placing them parallel to the feet. If the stretch does not allow you to reach the floor, then you can grab your legs with your hands and stretch in this way. As you exhale, you need to straighten up and lower your arms. Uttanasana improves the functioning of the gastrointestinal tract and helps to achieve effective weight loss in the abdomen.
Virabhadrasana II
Standing straight, jump up and spread your legs wide, stretch your straight arms to the sides, pointing your palms down. Turn one foot to the side and transfer the weight of the body to it, bending the knee at a right angle. Turn the other foot towards the bent knee. Thus, both feet should be on the same line. Turn your head towards the bent lower limb and fix this position for 60 seconds. Repeat the entire sequence of actions, turning to the other side. This exercise helps to get rid of fat deposits on the sides and strengthens the muscles of the back and limbs.
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 vertically up. It takes 30-60 seconds to hold this position, straining and pulling in the stomach. Then you should roll over to the other side and repeat this exercise for weight loss.
Utkatasana
Stand up straight, put your feet apart at a distance equal to the width of your shoulders. While inhaling, raise the upper limbs above the head and join the palms together. Exhaling, lower the pelvis and squat to a level at which the hips are in the same parallel with the floor. You need to be in a squat for half a minute, in no case taking your heels off the floor. This asana for slimming the hips and abdomen should be repeated 5-6 times.
Shalabhasana
Lie on your stomach 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. Over time, when the muscles are strengthened, when performing this asana, only the stomach will touch the floor surface. Shalabhasana strengthens the spine, develops the muscles of the back and limbs and helps to reduce excess weight.
Paripurna Navasana
Sit on the floor, keeping your back straight, bend your lower limbs and rest your feet on the floor. After taking a sharp breath, tilt the body back about 60 degrees, keeping the back straight. Exhaling, tear off the feet from the floor, straighten the knees and raise the lower limbs to the level of the face, and stretch the upper limbs towards the knees. This position must 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 tract.
Chaturanga Dandasana
Lying on your stomach, rest your palms on the floor at chest level, spread your legs shoulder-width apart. On exhalation, 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 the maximum possible period of time. This asana strengthens the muscles of the whole body and forms the correct posture.
Bhujangasana
Maintaining the initial position, as in the previous yoga pose - lying on the stomach with emphasis on the palms at chest level - while inhaling, raise the upper part of the body, leaning on the straight upper limbs, and, exhaling, try to bend 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
Standing in emphasis on the palms and knees, while exhaling, unbend the lower limbs and stretch the tailbone up, stretching the spine, without lifting the palms and feet from the floor. This position must be held for 30 seconds.
Savasana
Lie on your back, it is convenient to spread the lower and upper limbs, point your palms up, close your eyes and relax for 15 minutes. This yoga pose is recommended to complete the class.