Yoga for weight loss - tips for beginners

There are many different weight loss methods, each with its own characteristics. This article will discuss classical yoga in detail, its benefits, effects, rules and more.

How does it work

Yoga affects weight loss in the following ways:

• It improves the work of the whole organism, which increases the chances of stabilizing a person's normal body weight.
• Removes deposits of subcutaneous fat.
• It speeds up the metabolism, so food is not retained in the intestines and fats do not have the opportunity to settle so much. As a result, waste and toxins are released.
• It stimulates all the muscles of the body, tightens and tones them, so that the fat disappears.
• Due to physical activity, the calories that come with food burn quickly, so a person simply does not gain more pounds.

Advantages of yoga and its advantages over other sports:

1. This method of gymnastics helps with stress and nervous conditions, because it practices proper breathing and general relaxation of the body.
2. Perfectly tones the muscles of the body, and contributes to their proper formation and functioning without unnecessary overload.
3. Better than all sports it improves the flexibility of the joints and the body as a whole.
4. Increases strength and improves overall health.
5. It increases blood flow to the head, which stimulates brain function.
6. During classes, people can meditate and come to inner balance, which is simply necessary after a hard day's work.

Tips for beginners

1. If you are just starting to practice yoga, you should perform simple exercises, because the harmful unprepared body is immediately subjected to heavy loads. It is best to do exercises to warm up muscles and joints.
2. The first workout should not last longer than fifteen minutes, so that the body has time to work, but at the same time not overloaded.
3. Proper breathing is already half the battle, so you need to devote enough time to it.
4. During menstruation and the first days after it, classes should be as light as possible and have a calming and relaxing effect.
5. When exercising, it is better for pregnant women to limit themselves to sitting positions that will not harm the unborn child.
6. To benefit from these lessons, you should practice yoga regularly (two to five times a week).
7. Before classes, it is necessary to prepare sports clothes and a special carpet.
8. Drafts in the meeting room should be avoided.
9. To make your muscles flexible, like real yogis, you need to do stretching often.
10. It is advisable to give up bad habits and eat healthy foods so as not to interfere with the beneficial effects of yoga on your body.
11. You should not eat too much before classes, otherwise you may feel uncomfortable bloating. It is best not to eat three hours before exercise.
12. The total teaching time should be between one and two hours. During long hours, the body is exposed to too much stress.
13. If you feel muscle pain during training, stop heavy exercises and briefly switch to lighter ones.

Weight loss exercises

It is better to start yoga at home with the following exercises:

1. "Tolasana" (sitting pose). This exercise helps to develop the arm muscles after a long period of stagnation, and also contributes to a better understanding of your body, teaches you to control it. This in turn will help with other positions.
   • Sit on the rug.
   • Bend your knees and cross them.
   • Leaning on your arms, balance your body, rising above the carpet if possible.
   • Take a deep breath and exhale slowly.
   • Return to starting position.
2. Parivrtta trikonasana or triangle (standing). This exercise relieves back pain, strengthens the thigh muscles and contributes to weight loss in the lower abdomen, hips and waist. In addition, it helps to build proper breathing (only when the pose is performed slowly).
   • Become straight, feet shoulder-width apart.
   • Raise your arms and spread them apart.
   • Turn the foot of the left foot outwards and lean towards it, extending the toes of the right hand.
   • Stop in this position for thirty seconds, then switch arms and legs to the opposite, do the same.
   • At the same time, you need to take care of your body. He has to move his hand.
3. Asan (pose) in the sitting position "Gomukhasana". This attitude improves blood flow to the legs and arms, which has a beneficial effect on future more complex weight loss exercises. In addition, it helps you concentrate and focus on yoga.
   • Sit on the mat and bend your knees.
   • Extend your right leg below your left knee and straighten your back.
   • Put your left foot on your right.
   • Cross your arms behind your back.
   • Stay in this position for thirty seconds, then change legs and straighten your arms.

Mandatory exercises include:

1. Lying posture - "Dhanurasana" or bowing.Technique:
   • Lie on your stomach and bend your knees, lift them.
   • Put your hands behind your back and wrap them around the outside of your ankles.
   • Inhale and bend slowly, lifting your pelvis slightly off the floor.
   • Pull your head back.
   • When you exhale, return to the starting position.
2. "Bhujangasana or cobra":
   • Lie on your stomach, join your feet and stretch your toes.
   • Put your hands under your shoulders.
   • Leaning on your arms, inhale and lift at the same time so that your feet are still on the mat.
   • Bend down and stretch your neck as much as possible.
   • Make an exit and slowly lie down on the mat.
3. Standing Pose - "Half Moon or Ardhachandrasana":
   • Straighten up.
   • Imagine a line around you and, straighten your foot, draw a semicircle with your foot so that the leg does not bend at the knee.
   • In this case, the body should also move with the foot and the arms should be lowered to the bottom.

Complete your workout with the following exercises:

1. "Urdhva Prasarita. "This asana is very effective for weight loss because it works on the lower part of the body, especially on the thighs and abdomen, from which fat deposits are removed.
   • Lie on your stomach.
   • Close your legs together.
   • Bend your arms and press them against your body so that your palms are below your pelvic bones.
   • Gain strength and lift your body and legs, focusing only on your arms.
   • In this case, the neck and head should also be stretched upwards.
2. "Virkshasana or tree":
   • Get up and connect both legs.
   • Lift one leg and bend it at the knee.
   • Rotate it so that the foot is on the inside of the right thigh.
   • Lean it on your leg and open it as much as possible so that the thigh and pelvic muscles work well.
   • When you feel you can stand up straight, raise your arms and hold for a minute.
   • After that you can rest again.

It affects the leg muscles, strengthening them and contributing to the weight loss of the thighs. In addition, this position improves the balance and overall concentration of the person.

Reviews of those who have lost weight

To understand what effect yoga can achieve, consider the reviews of people who have tried it:

1. Male, 28 years old. "I have been interested in this way of doing gymnastics for a long time, and I finally decided to try, besides, there was a need to lose weight. At first it was very unusual and even painful, because I had never played sports before, but after a week of trainingthe muscle aches disappeared and everything became more fun. I enjoyed exercising three times a week for five months. During that time I lost 11 pounds. At the same time, I didn’t really stick to a diet and practically refused anything. Now I only do it as a hobby because reallyI love this job. "
2. Female, 35 years old. "On the advice of a friend, I started practicing these yoga classes to get rid of hips and cellulite. I practiced video tutorials at home twice a week. In the first classes I felt wooden because neither my legs nor my arms listened, but then I got used to it. I even got carried away. As a result, in eight months of work I gained a whole new figure, slim and beautiful. I lost 12 pounds of fat. In addition, I started to feel stronger and healthier. Now I advise everyone such a safe way to lose weight.
3. Girl, 21 years old. This gymnastics is a real lifesaver for me. I work sitting and I have extra pounds and big problems with my spine. No diet and fasting helped me, so I decided to try this method as well. I practiced alone, without a coach. The result is, of course, was not immediately, I had to sweat, but after two months I felt better. My figure got at least some shape and the tension in the spine decreased. I continued training and in six months I lost eight pounds, whichI am very satisfied.
4. Female, 29 years old. I've been struggling with my weight for over a year, but I still can't achieve what I want. When I heard about such modern yoga, I couldn't resist and started classes. To be honest, I expected better. In my opinion, It was supposed to be more intense training, but it was just warming up and stretching the muscles that didn't want me to bend in the right direction at all. As a result, I left the lessons after the first two weeks because I didn't see the result. I didn't fit. "

As a result, according to the comments, we can say that in most cases, this method of weight loss helps people and they lose weight. Yoga classes must be practiced regularly for the effect to be really noticeable.

Opinions of doctors

Doctors consider this gymnastics quite productive if it is practiced reasonably and without contraindications. They justify this by the fact that during such lessons, the person is not subjected to heavy loads, but only performs gymnastic exercises that help improve muscle tone and bring the general condition of the body in order.

Contraindications to yoga for weight loss

Prohibitions include the presence of such health problems as:

1. Hernias on the abdomen and back.
2. The first six months after a stroke.
3. The last months of pregnancy.
4. Heart and kidney disease.
5. Exacerbation of ulcer, cholecystitis.
6. Hypertension.
7. Mental illness (although depression can be treated).
8. tachycardia.
9. Arthritis and its exacerbations.
10. After severe trauma to the skull.
11. After surgery no earlier than six months.
12. With a cold.
13. When the vertebrae are moved.

Blitz Tips

1. Always warm up slightly before class.
2. After each pose, you must pause and resume breathing.
3. Half an hour after class, you should drink a glass of water to return the water balance to normal.