Yoga for weight loss - tips for beginners

There are many different ways to lose weight, each of which has its own characteristics. This article will discuss in detail classical yoga, its advantages, effect, rules and much more.

How it works

Yoga affects weight loss in this way:

• It improves the functioning of the whole organism, which increases the chances of stabilizing a person's normal weight.
• Removes subcutaneous fat deposits.
• It speeds up the metabolism, so food does not stay in the gut and fats are not able to be stored so much. As a result, waste and toxins are released.
• It makes all the muscles of the body work, tightening and toning them, so the fat is removed.
• Due to physical activity, the calories that come with food burn quickly, so a person simply does not gain more extra pounds.

The benefits of yoga and its advantages over other sports:

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

Tips for beginners

1. If you have just started practicing yoga, then you should do simple exercises, as it is harmful to immediately subject an unprepared body to heavy loads. It is better to do warm-up exercises for the muscles and joints.
2. The first workout should not last more than fifteen minutes, so that the body has time to work, but at the same time not to be overloaded.
3. Proper breathing is already half the battle, so you need to devote enough time to it.
4. During menstruation and in the first days after it, classes should be as light as possible and have a calming and relaxing effect.
5. During exercise, it is best for pregnant women to limit themselves to sitting positions that will not harm the unborn baby.
6. To benefit from these lessons, you should practice yoga regularly (two to five times a week).
7. Before lessons it is necessary to prepare sportswear and a special rug.
8. Drafts should be avoided in the hall where the hearings will take place.
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 food so as not to interfere with the beneficial effects of yoga on your body.
11. Before the lesson, you should not eat too much, otherwise you may experience unpleasant bloating. It is best not to eat at all three hours before exercise.
12. The total teaching time should be from one to two hours. With longer lessons, the body is subjected to a lot of stress.
13. If you experience muscle soreness during exercise, then you should stop the hard exercises and switch to the easier ones for a while.

Weight loss exercises

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

1. "Tolasana" (sitting position). Such an exercise helps very well in the development of the muscles of the hands after a long stagnation and also contributes to a better understanding of your body, teaches you to control it. This, in turn, will help with other attitudes.
   • Sit on the mattress.
   • Bend your knees and cross them.
   • Leaning on your hands, balance your body, rising above the carpet if possible.
   • Take a deep breath and exhale slowly.
   • Return to the starting pose.
2. Parivrtta trikonasana or triangle (standing). This exercise relieves back pain, strengthens the thigh muscles and contributes to a person losing weight in the lower abdomen, sides and waist. Moreover, it helps to build correct breathing (only when you perform the pose slowly).
   • Stand up straight, feet shoulder-width apart.
   • Raise your arms and stretch them to the sides.
   • Turn the foot of the left foot from the outside and bend towards it, stretching with the toes of the right hand.
   • Stop in this position for thirty seconds, then replace the arm and leg with the opposite one, do the same.
   • At the same time, you need to take care of your body. Must move by hand.
3. Asan (position) in the sitting position "Gomukhasana". This posture improves blood flow to the legs and arms, which has a beneficial effect on future more complex weight loss exercises. In addition, it helps to focus and focus on yoga.
   • Sit on the carpet and bend your knees.
   • Extend the right leg below the left knee and straighten the back.
   • Place the left foot on the right.
   • Cross your arms behind your back.
   • Stay in this position for thirty seconds, then switch legs and straighten your arms.

Compulsory exercises include:

1. Stretching pose - "Dhanurasana" or bow.Technique:
   • Lie on your stomach and bend your knees, lift them.
   • Place your hands behind your back and wrap them around the outside of your ankles.
   • Inhale and stand up slowly, raising your pelvis slightly off the floor.
   • Pull your head back.
   • During extraction, return to starting position.
2. "Bhujangasana or cobra":
   • Lie on your stomach, put your feet together and stretch your toes.
   • Put your hands under your shoulders.
   • Leaning on your hands, suck and at the same time stand up so that your feet are still on the mat.
   • Bend and stretch your neck as much as possible.
   • Make an exit and slowly lie down on the mattress.
3. Standing pose - "Crescent or Ardhachandrasana":
   • Be straight.
   • Imagine a line around you and, placing your foot straight, draw a semicircle with your foot so that your foot does not bend at the knee.
   • In this case, the body should also move with the foot, and the arms should lower to the bottom.

Complete the exercise with the following exercises:

1. "Prasarita Order".This asana is very effective for weight loss because it works in the lower part of the body, especially in the thighs and abdomen, from which the accumulations of fat emerge.
   • Lie on your stomach.
   • Tie the legs together.
   • Bend the arms and press them to the body so that the palms are below the pelvic bones.
   • Gain strength and lift your body and legs, focusing only on your hands.
   • In this case, you should also extend your neck and head up.
2. "Virkshasana or tree":
   • Get up and put both feet together.
   • Raise one leg and bend at the knee.
   • Rotate it so that the foot is on the inside of the right thigh.
   • Lean on your feet and open as wide as possible for the thigh and pelvic floor muscles to function properly.
   • When you think you can stand up straight, raise your hands and stand for a minute.
   • After that, you can rest again.

Affects the leg muscles, strengthening them and contributing to the weakening of the thighs. In addition, this behavior improves a person's overall balance and concentration.

Reviews of those who have lost weight

To understand what effect can be achieved by doing yoga, consider the comments of people who have tried it:

1. Man, 28 years old. "I have long been interested in this way of doing gymnastics, and finally decided to try, in addition, it needed to lose weight. At first it was very unusual and even painful, because before I had notnever taken any sports before, but after a week of training, the muscle pain disappeared and everything became more fun. I liked to exercise three times a week for five months. During this time I lost 11 pounds. At the same time, no"I really followed the diet and practically refused anything. Now I just do it as a hobby because I really like this business. "
2. Woman, 35 years old. "On the advice of a friend, I started practicing these yoga classes to get rid of sides and cellulite. I practiced video tutorials at home twice a week. In the first lessons I felt wooden because neither my legs nor my hands really obey me. , but then I got used to it and even took it with me. As a result, in eight months of work, I gained a whole new, slim and beautiful figure. I lost 12 pounds of fat. In addition, I started to feel stronger and moreNow I advise everyone about such a safe method of losing weight.
3. Girl, 21 years old. "This gymnastics is a real salvation for me. I work in a sedentary job and, accordingly, I am overweight and I have big problems with my spine. No diet and fasting helped me, so I decided to try this too. method. I worked alone, without a trainer. The result was, of course, not immediately, and I had to sweat, but after two months I felt better. My figure took at least some shape and the tension in my spine decreased. I continued training andin the other six months I lost eight pounds, which I am very pleased with.
4. Woman, 29 years old. "I'm been struggling with my weight for over a year, but I still can not get what I want. When I heard about such a fashionable yoga, I could not resist and also started classes. To be honest, I waitedin my sense, it should have been a more intense workout, but there was only a warm-up and muscle stretch 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 did not see the result. I did not 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 lessons should be practiced regularly for the effect to be really noticeable.

Opinions of doctors

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

Contraindications to yoga for weight loss

Prohibitions include the presence of such health problems as:

1. Hernia in the abdomen and back.
2. The first six months after a stroke.
3. The last months of pregnancy.
4. Heart and kidney diseases.
5. Worsening of ulcers, cholecystitis.
6. Hypertension.
7. Mental illness (although depression can be treated).
8. Tachycardia.
9. Arthritis and its irritations.
10. After a severe trauma to the skull.
11. After surgery no earlier than six months.
12. With a cold.
13. When the beads move.

Blitz Tips

1. Always do a light warm-up before starting class.
2. After each pose, you should stop and resume breathing.
3. Half an hour after class, you should drink a glass of water to restore water balance to normal.