Tighten abdominal muscles, hips and other problem areas, improve flexibility, strengthen the immune system and these Yoga exercises are beneficial for weight loss, especially beginners in this field. A significant reduction occurs in the first weeks after the start of the training. In addition to the stabilization of the physical condition teaching help, and to reach emotional balance. The latter is not less important, because the emotional component also affects the process of weight reduction. For more information, to comply with what Yoga exercises for weight loss, and how to do this is to learn from the information below.
The use of Yoga for the figure
Lessons help to solve some of the problems in connection with overweight. The main purpose consists in the issuance of a large number of calories. The concrete number depends on repetitions and approaches. On the question of what is the use of Yoga, in addition to the waste of energy it is possible to note:
- Stimulation of the metabolism;
- improves the elasticity of the skin;
- the reduction of the manifestations of Cellulite and stretch marks;
- Food preparation habits properly;
- Improvement in the working of the digestive system;
- higher flexibility;
- Normalization of the thyroid gland, produces the hormones necessary for fat burning;
- the warming up of the muscles, causing faster, fat is burned;
- Relaxation and improve mood.
How Yoga for weight loss
Before occupations are some of the important recommendations should. They concern the time and duration of the training units, as well as inventory and clothing. You can recharge with the morning instead. If you have no time, then move the training to 7-8 PM. The main condition – to engage on a regular basis. The only way you will be able to achieve a result. Yoga for weight loss at home is not suitable for women during Menstruation. At best, skip the first three days and then back to Training. Other recommendations for the Training:
- Clothing. For convenient execution of Asanas in the free tracksuit. Lightweight Jersey material is also nice. Sneakers and athletic shoes for the classes is not required. You can train barefoot or in socks.
- Inventory. You can only Mat or a special Yoga Mat to buy. Not superfluous in the classroom the belt and add-console.
- Warm-up. Before the Training, it is important to prepare for it. It is a light Stretching or a pair of simple knee bend.
- Time. The Asanas lead to a better after two hours after a meal or on an empty stomach. You start with a few minutes per day, gradually increasing the duration to 1-1.5 hours.
For waist and belly
One of the most problematic areas for many women, the abdomen is. He can unnecessarily rounds. In this case, there are a couple of effective exercises, which is the result of the execution is visible already after 1-2 weeks. Before you start, you need to warm up necessarily. Yoga for slimming stomach is the performance of exercises with fixation for one Minute. Approaches should not be 2 less than. Effective for creating a flat tummy Position:
- Uttanasana. Proceed carefully, as you exhale, lift the arms, stretching the spine, and then gradually the feet to bend over, as it were, in two halves mixed together. Fix the Position, then breathing gently back into the rest position.
- Boat. To do this, you have to start sit down on the Mat, the stretch of legs, then lift them back at the same time trending back to about 60 degrees. Socks must be at eye level and arms are parallel to the ground stretched out.
- Rod or the lower stop. This asana resembles a normal Ironing. To do this, you have to sit on the floor, at the elbows, palms and toes, in a straight line to stretch out. After the fixation of the Position you smooth out the Asanas can.
In order to reduce weight
Each Yoga for weight loss is very effective. Each look aims at the elaboration of muscles in a certain way. You can select one of the following techniques of Yoga:
- Ashtanga– fast exchange of the positions in a particular order under consideration of the breathing;
- respiratory– complex for the development of the breath, which is close to the state of harmony of your body
- Kundalini– in addition to carrying out the Asanas, it includes the cleaning of the chakras through Meditation and singing;
- Power – for a resilient and reminiscent of a mixture of yoga and aerobics;
- Hot– 26 consists of a combination of positions each other at a high temperature.
For the legs and thighs
The exercises help with all of the problematic areas, including the hips. About duty to mitigate damages, it looks good on the inside your direction. This area is particularly hard to Training. Without the development of the inner part of the thigh to SAG. In addition, you will receive Cellulite. Yoga for weight loss the legs and thighs in this case, very effectively. The following Asanas are:
- Chair. Stand straight, feet side-by-side. Breathe in, gradually, the hands lift to the top, together crossed the palms of your hands. On the exhale the same caution to Crouch, but not to a right angle in the knees. Then slowly return to the starting position.
- The Bridge. You take the Position lying on the floor, bend your legs. On the exhale, lift the pelvis so that the angle in the knees was equal to 90 degrees. Ass cheeks, and the hands and the neck lines. After a Minute, the fixation of the Position of the thighs can be lowered to the ground.
- The attitude of the warrior. One after the other failure to perform, step forward on each leg, in this Position, lock in place and on the exhale, stretch the hands upwards on to each other, crossed their palms. Gradually back into Position.
For the hands
There are Yoga exercises to lose weight hands. Some of them are complex, so that they begin to such Asanas better, not immediately, but after some time of regular training. Yoga for weight loss of the Hand represented by the following exercises:
- Kumbhakaran. You take the Position of the classic bracket with a focus on the elbow, but the hand surfaces, not parallel. The press must be retracted. This Position you hold for 10 to 30 seconds.
- Dandasana. It focuses on the hands, squeezing the elbows to the torso, and on the toes. Chest lower as low as possible to the ground. Hold the Position for 10 to 30 seconds.
Asanas for weight loss
You can't unequivocally answer the question of which type of Yoga is effective for weight loss. A particular type to choose with regard to several criteria. One of them is that Yoga is directed exercises for weight loss. It is important, and what problems they correct. Overall, the various views and poses to draw:
- Hatha-Yoga. The most popular destination, the beginning of all the other varieties of this Indian culture. The practice focuses on the ability to balance, focus, relaxation and proper breathing. Especially helpful in case of problems with joints and the spine.
- Iyengar. The peculiarity of this variant, the execution of a complex of static exercises for the weight is decrease in with holding. In this case, the muscles that are rarely involved cramp, in the ordinary movements.
- Ashtanga Vinyasa Yoga. This kind of is an asana, gently flowing into each other with the help of the bands. All employment is done almost without interruption. Such Training close to pursuits Cardio, so it trains not only the muscles but also breathing.
Even the poses for the weight loss to be separated according to the type of load and the Position itself. Reverse same poses to strengthen the muscles of the neck and back muscles, work cavity the organs of the abdominal. The slopes are for the improvement of flexibility. The production of the same session can relax, soothe the mind and body
Standard Training starts with a warm-up for 5 to 10 minutes, after which you can to perform the Asanas on rotation. They help to cleanse the kidneys and liver, stimulate digestion and the metabolism. These include:
- Bharadvajasana. You need to squat, tucking the legs under itself, then gently bend to the left thigh. Turning to the left and in the left Hand catching the back of the elbow, right to the palm on the left thigh. You stay in Position for 30 seconds.
- The pose of the wise. You need to lay down the rules, as for the side moldings. If on the right arm, the left leg need to be in front of yourself. Then you push your pelvis upwards and your other Hand to extend downwards.
The concentration, increase the muscles of the thigh, back, abdomen, and shoulders, strengthen the balance trained – thus, the standing Asanas, including half-moon, a mountain or a triangle, act. Some exercises also help to improve digestion, stretch the body. These Asanas more effectively are:
- The attitude of the mountain. Stand up straight, hands along the body position, by the palms to the front. Tailbone while pulling and tightening the muscles of the buttocks, try to reach for the sky, and a couple of breaths to relax.
- Triangle. You have to stand up straight, feet straighten wider than the width of the shoulders, the hands to the sides. Further to the right, or lean left, and hold the Hand.
Stimulate abdominal organs, help inverted Asanas. They affect the working of the thyroid gland. The program of your training should are the poses, which very effectively:
- Plough pose. Lying on your back, breathe in, hold the breath and lift straight legs perpendicular. More gradually, they start behind the head, lift the pelvis and chest from the floor. Stay in this Position as much as possible.
- The attitude of the fish. Also lie on your back, hands under the buttocks place. More chest, bend head throws back. Delay Position to 15 breaths.
The following Asanas can be performed both sitting and standing. The gradients on certain areas of the body depending on the type of the exercises. In General, they improve the flexibility of the body, stretch the tendons, strengthen the muscles and reduce the influence of Stress on the body. To meet this asanov needs:
- Tilt to the front. You have to simply stand up straight, then bend, try the curve almost in the middle and close the hands, the feet.
- The dog looks down. You go on all fours, the legs point to the width of the shoulders, then bend over and stretch your hands in the soil. Continue to gradually shift the weight to the forefoot. Legs, buttocks up, stay on 1-3 minutes.
For flexibility and pregnancy strip
Asanas for the tension rod will help you to relax physically and mentally to relieve Stress. You play the role of the hack, because every exercise can drastically reduce the production. Such exercises you can perform:
- Balasana. You go on all fours, to connect the knees, sit on your heels. Further back, put the torso on the thighs and hands to draw. The forehead should touch the ground. Close the eyes and lie so for a few minutes.
- Shavasana. The most comfortable and easy Position. You need to just lie down, relax the hands and feet. You can relax for about 15 minutes.
The focus of Power Yoga is on the burning of fat and development of muscles. Asanas continuously by continuous bands. In the result of trained and even endurance. Power Yoga for weight loss has a number of basic exercises:
- Rudrasena. Helps against Cellulite. For these feet shoulder apart, need to be wide to breed in the feet, and the hands folded on the chest, then slowly up to an angle of 90 degree squat in knees.
- Cobra. For the Training of the shoulders, spine, buttocks. Lie on your stomach, then lean on the palm tree, bow and head back tilt.
Exercises for beginners at home
If you are just starting to get involved, you should not immediately take up the execution of complex exercises. There are a number of the simpler Asanas that even a beginner can. You can Yoga exercise for beginners, the following:
- Stance of the mountains;
- The pose of the tree;
- Muzzle down;
- Muzzle upwards;
- The pose of the warrior I;
- The attitude of the warrior II;
- the attitude of an elongated triangle;
- Attitude of the staff;
- the pose of the butterfly.
Effective for weight loss only, not for exercises, but also the respiratory tract. This gym has the name Pranayama. Otherwise it sounds like the control of the breathing, it helps intensify the burning of fat, improves the health and raises the General Tonus of the organism. For overweight people Shitali is a very effective Pranayama. Such a breathing to lose weight performed exercises are as follows:
- take a comfortable Position, for example, Lotus;
- it is rolled into a tube language;
- breathe in slowly through this tube;
- further, the tongue pull back, close the mouth;
- inhale the nose, while the sound, as if the wind is howling;
- perform 3 to 5 cycles.
Also in the case of undisputed use activities, it has a number of contraindications. If there are problems with the spine, you should consult your doctor, because some injuries or diseases do not perform the Asanas. On the question of who can do Yoga to, you can note the following:
- Heart attack or stroke;
- the most recent surgery;
- High blood pressure;
- elevated temperature;
- Flu and SARS.