For those who want to put their waist in order, improve body functions and increase muscle tone, yoga exercises for losing weight in the abdominal and side areas can be used - a complex of asanas, breathing techniques and meditation.Several thousand years of practice have helped people make their bodies flexible and elastic and get rid of excess weight.Systematic exercises lead not only to weight loss of the sides, abdomen and thighs, but also to rejuvenation of the entire body.
Does yoga help you lose weight and get rid of belly fat?
Numerous studies confirm that yoga exercises are more effective than traditional gym exercises for losing belly and side fat.Just half an hour a day by performing certain asanas can save you 2.5 kg of excess weight per week.Exercises and meditation lead to a connection between mind and body, allowing you to intuitively switch to a healthy diet and avoid unhealthy foods.
Benefits for the body
The exercise system helps to cope with excess weight in several ways:
- get physical activity;
- acceleration of metabolism;
- Formation of healthy eating habits.
This will definitely help you lose weight, but you won't achieve your desired goal as quickly as with fitness classes.There are other benefits of these workouts.Exercise brings 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 are strengthened;
- Digestion and intestinal function are normalized;
- the pressure will decrease;
- Muscle tensions are relieved.
Which yoga is best for losing weight?
The principle of losing weight with yoga exercises is based on the isometric effect on the muscles.In contrast to force loads, muscle tissue is tense, but its length does not change.There are many practices that promote weight loss.
You can choose any direction:
- Hatha.Classic exercise variations based on a leisurely pace and calm execution of the asanas.The load is comparable to strength training.There are 4 exercises in the basic complex.Learning asanas on your own using photos and videos from the Internet can be dangerous.Therefore, seek professional help from a trainer.
- Iyengar.For the convenience and high efficiency of this system, various devices are used: rollers, belts, supports.All loads are static;When developing the complex, the individual characteristics of the student are taken into account.
- Ashtanga.When doing exercises from this system, it is important to achieve synchronization of breathing with movements.The result is internal heat and profuse sweating in the body.An increased oxygen supply ensures the buildup of vital energy.The practitioner gains strength and lightness.
- Kundalini.The system includes meditations combined with movements.The courses have no contraindications;After regular training, the body gains flexibility, mobility and endurance.Other benefits include increased stress resistance, improved body function, increased awareness and increased self-discipline.
Yoga at home
Yoga does not involve dynamic movements.Some asanas require you to move, while others require you to just stay in a certain position.It is important to follow all the rules of execution and monitor your breathing.It can be difficult for beginners to independently assess the correctness of asana performance.Therefore, it is recommended to contact a specialist who will teach the technique and select a complex based on the body condition of the beginner.
For stomach and waist
To form an ideal figure, a beautiful stomach and sides and maintain the figure, you do not need to strain yourself with strength training;Include yoga asanas in your arsenal.
Static exercises will help you sculpt graceful body curves and strong abdominal muscles:
- Bear;
- Downward Facing Dog Asana;
- eagle posture;
- twisted stomach;
- Setu Bandha Sarvangasana;
- Walking turtle.
For a flat stomach
This type of exercise helps remove excess fat around your stomach.One of the most effective methods 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 accelerate fat burning.
Current yoga exercises for losing weight on the stomach and sides include the following:
- cobra pose;
- Pavanmuktasana;
- bow stance;
- Uddiyana Bandha.
For beginners
Overweight people who have never exercised will have difficulty losing weight through cardio or strength training.Yoga will help you strengthen your muscles, even with the simplest exercises available to 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 among women is a big stomach.Certain exercises from Indian practices will help you make your figure slim and flexible.With daily training, results are visible within two weeks.Before you start training, you should definitely warm up.Fixation in the asana lasts 1 minute, but for beginners this period can be shortened.Perform each exercise at least 2 times.
Cobra pose
Starting position – lying on your stomach:
- Legs straight, brought together, feet extended.
- The arms are bent at the elbows and point upwards, the hands are under the shoulders.
- As you inhale, lift your body without supporting yourself on your palms, using your back muscles to move.
- Halfway up, slowly inhale and exhale twice.
- At the end of the lift, your arms should be straight.Pull your head and neck up, your chin should be facing your chest, and your glutes should be tight.
- After two breathing cycles, leave the asana.
Downward-Facing Dog
One of the most popular yoga exercises for losing weight in the stomach and side areas is the “Downward-Facing Dog” asana.First, you should do a warm-up, the conclusion of which is the child's pose - Balasana.To perform the Downward Facing Dog asana, after warming up, take a kneeling position as follows:
- Place your palms at shoulder height, open your fingers and focus on the balls of your feet.
- Keep your back straight, hips perpendicular to the floor;
- Fix your feet, flex your toes and your heels should point upwards, the outer ribs of your feet are parallel to each other;
- Direct your face down between your hands.Your neck should not bend and continue the line of your back.
From the position you need to switch to 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 spread.Take 1-2 steps forward.You should feel the tendons under your knees stretch.Relax your head between your hands and your body.Extend your legs as far as possible, plant your feet firmly on the floor, and keep your arms straight.The pelvic bones are directed upwards.You need to stay in the asana for 30 seconds - 1 minute and breathe regularly.
Warrior pose
Yoga for the stomach, buttocks and thighs offers the Warrior Pose exercise:
- To perform the asana, stand upright and then take a large step back.
- When performing this, the feet are firmly on the ground.You need to stretch your lower back and lift your arms.
- Breathing always remains even and calm.
- Maintain the position for as long as you can stand it.
- You can make the task more difficult by turning your body left or right.
Dhanurasana – Bow Pose
To perform the exercise, you need to lie on your stomach and relax:
- Stretch your arms along your body.
- Take a deep breath, bend your knees, lift them and grab your ankles with your hands.
- The pose resembles a drawn bow.Raise your head, chest and hips as high as possible, tense your back and keep your arms straight.
- In this position you can hold your breath or breathe slowly and deeply.Maintain the asana for as long as possible.
- As you exhale, return to the starting position.Repeat the exercise 5 times.
triangle
Stand upright, 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 and grasp your right shin with your right hand.
- Inhale and draw in your sides.
- Extend your left arm up as you turn your head to the left.The hands are on the same line.
- Turn your legs outwards: the right one fully 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 30-60 seconds and then repeat on the other side.
Kumbhakasana
Classic yoga for the stomach and waist includes the plank pose or Kumbhakasana.To perform it, you need to press your palms to the floor, shoulder-width apart, and transfer your body weight to them.Straighten your legs, press your socks firmly to the surface.This position is similar to a plank or standard push-up position.The body should lie on one level, the back and legs should be straight.
Exercise technique
In order for classes to give excellent results in the form of weight loss, improved functioning of systems and organs, improved mood, you must adhere to certain rules:
- Training is conducted in a well-ventilated area.
- the best time is early morning or late evening;
- breathing occurs 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 use with your leg, and how to stand up or lie down correctly.Choose the most comfortable and effective exercises for you.