For those who want to fix their waist, improve the functioning of the body and increase muscle tone, you can use yoga exercises for losing weight on the abdomen and sides - a complex of asanas, breathing techniques and meditation.Thousands of years of practice have helped people make their bodies flexible and flexible and get rid of excess weight.Systematic exercises lead not only to the weight loss of the sides, abdomen, and thighs, but also to the rejuvenation of the body as a whole.
Does yoga help you lose weight and get rid of belly fat?
Many studies confirm that yoga exercises for reducing belly fat and side fat are more effective than traditional gym workouts.By performing certain asanas for just half an hour a day, you can save 2.5 kg of excess weight per week.Exercise and meditation lead to a mind-body connection that allows you to intuitively switch to healthy eating and give up unhealthy foods.
Benefits for the organization
The training system helps to cope with excess weight in several ways:
- getting physical activity;
- acceleration of metabolism;
- developing healthy eating habits.
As a result, you will definitely lose weight, although you will not reach the desired goal as quickly as with fitness classes.These workouts have other benefits as well.The practice has great benefits for the organization:
- your posture straightens and your spine gets stronger;
- heart function will improve;
- the immune system and the lymphatic system are strengthened;
- Digestion and bowel function are normalized;
- the pressure will decrease;
- muscle tension eases.
Which yoga is best for weight loss?
The principle of losing weight with yoga exercises is based on the isometric effect.In contrast to force loads, the muscle tissue is stretched, but its length does not change.There are many exercises that help you lose weight.
You can choose any direction:
- Six.The classical variations of the exercises are based on the relaxed tempo and relaxed execution of the asanas.The load is comparable to strength training.There are 4 exercises in the basic complex.It can be dangerous to learn asanas on your own based on photos and videos from the Internet, so seek professional help from a trainer.
- Iyengar.For the convenience and high efficiency of the system, various devices are used: rollers, belts, supports.All loads are static;the student's individual characteristics are taken into account when designing the complex.
- Ashtanga.During exercises from this system, it is important to achieve synchronization of breathing and movements.The result is internal heat and profuse sweating of the body.The increased oxygen supply ensures the accumulation of vital energy.The practitioner gains strength and lightness.
- Kundalini.The system includes meditations combined with movements.Classes have no contraindications;after regular training, the body becomes more flexible, more mobile and more resilient.Additional benefits are increased resistance to stress, better body function, increased awareness and self-discipline.
Yoga at home
Yoga does not involve dynamic movements.In some asanas you have to move, in others you only have to stay in a certain position.It is important to follow all the rules of execution and monitor breathing.It can be difficult for beginners to assess the correctness of performing asanas on their own, so we recommend that you contact a specialist who will teach you the technique and select the complex based on the condition of the beginner's body.
For abs and waist
You don't have to exhaust yourself with strength training to create an ideal figure, a nice belly and sides, and to keep in shape;add yoga asanas to your arsenal.
Static exercises help to develop graceful body curves and strong abdominal muscles:
- bar;
- Downward Facing Dog Pose;
- Eagle pose;
- Twisted stomach;
- Setu Bandha Sarvangasana;
- Walking turtle.
Flat stomach
This type of exercise helps to remove excess fat around the abdomen.One of the effective exercises is healing self-massage.Warm up your hands by rubbing them together, then knead your sides and stomach in a clockwise circular motion.Massage 2-3 times a day to increase blood circulation and speed up fat burning.
Some current yoga exercises for weight loss on the belly and sides include:
- Cobra pose;
- Pavanmuktasana;
- bow pose;
- Uddiyana bandha.
For starters
Overweight people who have never exercised can find it difficult to lose weight with cardio or strength training.Yoga strengthens muscles even with the simplest exercises available to beginners.The main task is to focus on the correct execution technique and breathing, in this case you can expect a good result.
asanas
A common problem for women is a big belly.Certain exercises in Indian exercises help to make your figure slim and flexible.With daily training, the results will be visible within two weeks.Be sure to warm up before starting your workout.The asana requires 1 minute fixation, but this period can be shortened for beginners.Do each exercise at least 2 times.
Cobra pose
Starting position - lying on your stomach:
- Legs straight, brought together, legs extended.
- The arms are bent at the elbows, pointing upwards, the hands are placed under the shoulders.
- As you inhale, raise your body without leaning on your palms and use your back muscles to move.
- Halfway inhale and exhale slowly twice.
- At the end of the lift, the arms should be straight.Pull your head and neck up, your chin should be directed towards your chest, and your buttock muscles should be tight.
- After two cycles of breathing, come out of the asana.
Downward facing dog
One of the popular yoga exercises for losing weight in the abdomen and sides is the downward facing dog asana.First you need to do a warm-up, the end of which will be the child's pose - Balasana.To perform Downward-Facing Dog Asana, after warming up, assume a kneeling position as follows:
- Place your palms at shoulder height, open your fingers and focus on the pads.
- keep your back straight, hips perpendicular to the floor;
- fix your feet, bend your toes and heels face up, the outer ribs of the feet are parallel to each other;
- Place your face down between your hands;the neck must not bend, continuing the line of the back.
From the position, you need to move to the plank.To do this, bend your knees and pull your pelvis towards your heels.Keep your neck parallel to your spine.Place your fingertips on the floor with your fingertips spaced apart.Take 1-2 steps forward.You should feel a stretch in the tendons below the knee.Relax your head between your hands and your body.Extend your legs as far as possible, plant your feet firmly on the floor, and keep your arms straight.The pelvic bones point upwards.You should stay in the asana for 30 seconds - 1 minute, breathing regularly.
Warrior pose
Yoga for Abs, Buttocks and Thighs offers the Warrior Pose exercise:
- To perform this asana, stand straight and then take a wide step back.
- During the performance, the feet are firmly on the floor.You need to straighten your lower back, raise your arms.
- Breathing always remains steady and calm.
- Hold the position as long as you can.
- You can make the task more difficult by turning your body to the left or right.
Dhanurasana – Bow Pose
To perform the exercise, you need to lie on your stomach and rest:
- Extend your arms along your body.
- Take a deep breath, bend your knees, lift them up and clasp your ankles with your hands.
- The pose resembles a drawn bow.Raise your head, chest and hips as high as possible, straighten your back, keep your arms straight.
- In this position, you can hold your breath or breathe slowly and deeply.Maintain the asana as long as possible.
- As you exhale, return to the starting position.Repeat the exercise 5 times.
Triangle
Stand up straight, pull in your stomach, straighten your legs, then:
- Breathe in, spread your legs 1 meter wide, spread your arms parallel to the floor to the sides.
- Exhale, squeeze your right leg with your right hand.
- Breathe in and draw your sides in.
- Extend your left arm while turning your head to the left.The hands are on the same line.
- Turn your legs out: the right leg completely, and the left leg 45 degrees.Focus your gaze on your left palm.
- Extend your spine and neck as much as possible.Hold the position for 30-60 seconds, then repeat on the other side.
Kumbhakasana
Classic abdominal and lower back yoga includes plank pose or Kumbhakasana.To do this, you need to press your palms to the floor at shoulder width and transfer your body weight.Extend your leg, press the sock tightly to the surface.This position is similar to a plank or a normal push-up.The body should be in the same plane, the back and legs should be straight.
Practice technique
In order for the classes to give excellent results in the form of weight loss, better functioning of systems and organs, and an improvement in mood, you must follow certain rules:
- the training is carried out in a well-ventilated place;
- the best time is early morning or late evening;
- breathing is through the nose;
- The exercises are performed on an empty stomach.
You can learn the correct execution of the asanas not only under the guidance of a trainer, but also at home, with the help of videos from professionals.Experts show you when to lower or raise your arms, how to breathe during exercise, what position to put your feet in, how to stand up or lie down correctly.Choose the most comfortable and effective exercises for you.