For those who want to put their waist in order, improve the functioning of the body and increase muscle tone, you can use yoga exercises for weight loss in the abdomen and sides: a complex of asanas, breathing techniques and meditation.Several thousand years of practice have helped people make their bodies flexible, elastic and get rid of excess weight.Systematic exercises lead not only to weight loss in the sides, abdomen and thighs, but also to rejuvenation of the body as a whole.
Does yoga help you lose weight and get rid of belly fat?
Numerous studies confirm that yoga exercises to lose fat from the abdomen and sides are more effective than traditional gym exercises.Just half an hour a day doing certain asanas can save you 2.5 kg of excess weight per week.Exercises and meditation lead to a mind-body connection, allowing you to intuitively switch to a healthy diet and abandon unhealthy foods.
Benefits for the body
The exercise system helps to cope with excess weight in several ways:
- do physical activity;
- acceleration of metabolism;
- formation of healthy eating habits.
As a result, you will surely lose weight, although the desired goal will not be achieved as quickly as with fitness classes.There are other benefits to these workouts.Exercise will bring great benefits to the body:
- your posture will be straightened and your spine will be strengthened;
- heart function will improve;
- the immune system and lymphatic system will be strengthened;
- Digestion and intestinal function are normalized;
- the pressure will decrease;
- Muscle tension will be relieved.
Which yoga is best for weight loss?
The principle of losing weight with yoga exercises is based on the isometric effect on the muscles.Unlike strength loads, muscle tissue is tense, but its length does not change.There are many practices that promote weight loss.
You can choose any address:
- Hatha.Classic variations of exercises based on a slow pace and calm execution of asanas.The load is comparable to strength training.There are 4 exercises in the basic complex.Learning asanas on your own from photos and videos on the Internet can be dangerous, so seek professional help from a trainer.
- Iyengar.For greater convenience and high efficiency of this system, various devices are used: rollers, belts, brackets.All charges are static;When developing the complex, the individual characteristics of the student are taken into account.
- Ashtanga.During the exercises of this system, it is important to achieve synchronization of breathing with movements.The result is internal heat and profuse sweating of the body.A greater supply of oxygen ensures the accumulation of vital energy.The practitioner gains strength and lightness.
- Kundalini.The system includes meditations combined with movements.The classes have no contraindications;After regular training, the body will gain flexibility, mobility and endurance.Additional benefits are increased resistance to stress, improved body function, increased awareness and self-discipline.
yoga at home
Yoga does not involve dynamic movements.In some asanas you need to move, in others you simply need to stay in a certain position.It is important to follow all the rules of execution and monitor your breathing.For beginners, it may be difficult to independently assess the correctness of performing asanas, so it is recommended to contact a specialist who will teach the technique and select a complex based on the state of the beginner's body.
For the abs and waist
To form an ideal figure, a beautiful belly and sides and maintain shape, it is not necessary to exhaust yourself with strength training;Bring yoga asanas to your arsenal.
Static exercises will help you form graceful body curves and strong abs:
- bar;
- Downward Facing Dog Asana;
- Eagle Pose;
- Twisted stomach;
- Setu Bandha Sarvangasana;
- Walking turtle.
For a flat stomach
This type of exercise will help eliminate excess fat around the abdomen.One of the effective practices is healing self-massage.Warm your hands by rubbing them together and then knead your sides and stomach in a clockwise circular motion.Massage 2-3 times a day to increase blood flow and speed up the fat burning process.
Some of the current yoga exercises to lose weight in the stomach and sides include the following:
- Cobra posture;
- Pavanmuktasana;
- Bow stance;
- Uddiyana bandha.
For beginners
Overweight people who have never exercised will find it difficult to lose weight through cardio or strength training.Yoga will help you strengthen your muscles with even the simplest exercises available for beginners.The main task is to focus on the correct execution technique, as well as breathing, in this case you can count on a good result.
Asanas
A common problem for women is a big belly.Certain exercises from Indian practices will help you lose weight and make your figure more flexible.With daily training, results will be visible in two weeks.Before starting your workout, make sure you warm up.Fixation in the asana is necessary for 1 minute, but for beginners this period can be shortened.Do each exercise at least 2 times.
cobra pose
Starting position: lying face down:
- Legs stretched, together, feet extended.
- The arms are bent at the elbows, pointing up, the hands are located under the shoulders.
- As you inhale, raise your body without resting on your palms, using your back muscles to move.
- Halfway through, slowly inhale and exhale twice.
- At the end of the lift, your arms should be straight.Raise your head and neck, your chin should be directed towards your chest, and your buttock muscles should be tense.
- After two breathing cycles, exit 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 the Downward Facing Dog asana, after warming up, kneel as follows:
- Place your palms at shoulder height, spread your fingers and focus on your pads.
- keep your back straight, hips perpendicular to the floor;
- fix your feet, bend your toes and heels should look up, the outer ribs of your feet should be parallel to each other;
- Point your face down, between your hands;Your neck should not bend, continuing the line of your back.
From the position you need to move to the plank.To do this, bend your knees and pull your pelvis toward your heels.Keep your neck parallel to your spine.Place your fingertips on the floor with your fingertips apart.Take 1 or 2 steps forward.You should feel the tendons under your knees stretch.Relax your head between your hands and your body.Extend your legs as much as possible, placing your feet firmly on the floor and keeping your arms straight.The bones of the pelvis are directed upwards.You should stay in the asana for 30 seconds - 1 minute, breathe regularly.
warrior stance
Yoga for abdomen, buttocks and thighs offers the Warrior Pose exercise:
- To perform the asana, stand up straight and then take a wide step back.
- When performing, the feet are firmly planted on the floor.You should straighten your lower back and raise your arms.
- Breathing remains uniform and calm all the time.
- Hold the position for as long as you can stand it.
- 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 face down and relax:
- Stretch your arms along your body.
- Inhale deeply, bend your knees, lift them up and hold your ankles with your hands.
- The pose resembles a drawn bow.Raise your head, chest and hips as high as possible, tense your back, leave your arms straight.
- You can hold your breath in this position or breathe slowly and deeply.Hold the asana for as long as possible.
- As you exhale, return to the starting position.Repeat the exercise 5 times.
Triangle
Stand up straight, draw in your stomach, tense your legs, and then:
- Inhale, spread your legs 1 meter wide, spread your arms to the sides parallel to the surface of the floor.
- Exhale, hold your right shin with your right hand.
- Inhale and draw your sides.
- Stretch your left arm up while turning your head to the left.The hands are located on the same line.
- Turn your legs outwards: the right one completely and the left one 45 degrees.Focus your gaze on your left palm.
- Stretch your spine and neck as much as possible.Hold the position for 30 to 60 seconds and then repeat on the other side.
Kumbhakasana
Classic yoga for the abs and waist includes the plank pose or Kumbhakasana.To do this, you must press your palms against the floor at shoulder height and transfer your body weight to them.Stretch your legs, press the socks tightly to the surface.This position resembles a plank or standard pushup position.The body should be in the same plane, back and legs straight.
exercise technique
In order for the classes to give excellent results in the form of weight loss, better functioning of systems and organs and better mood, it is necessary to comply with certain rules:
- training is carried out in a well-ventilated area;
- The best time is early in the morning or late at night;
- breathing is done through the nose;
- The exercises are performed on an empty stomach.
You can learn how to perform asanas correctly not only under the guidance of a trainer, but also at home, using videos from professionals.Experts will show you when to lower or raise your arm, how to breathe during an exercise, what position to put your leg in, how to get up or lie down correctly.Choose the most comfortable and effective exercises for you.