Yoga for weight loss: efficiency, training rules and the best exercises

The system of yoga exercises develops strength, flexibility, endurance and coordination. With the help of yoga, you can improve the health and psycho-emotional state of your body. But how effective are yoga asanas in losing weight?

The benefits of yoga for weight loss

Yoga asanas are exercises performed in a static mode. Due to the low intensity of training, the practice of yoga is considered ineffective in fighting extra pounds. Static loads have to be practiced for a long time and often in order for the weight loss effect to be noticeable. Therefore, they are rarely used as a stand-alone weight loss tool. With its ability to burn calories quickly, yoga cannot compete with intense dynamic exercise, but it has an important advantage: it encourages the body to get rid of extra pounds without stress and overload. It is also important that with the normalization of metabolism and the improvement of the functioning of all organs and systems, the weight loss achieved with the help of yoga lasts for a long time.

Basic rules of yoga

yoga classes for weight loss

For weight loss yoga to be effective, you need to train regularly: preferably daily, but in any case at least three times a week. You should move slowly and gradually from simple to complex. The simplest asanas are mastered first, and only by arranging them can the load become complicated. Do not increase the intensity and complexity of your workout too soon. Haste leads to trauma and violation of one of the basic principles of yoga: asanas should not be performed through pain and discomfort, yoga practice should be enjoyable.

Exercise should be done slowly and thoughtfully, focusing on breathing and muscle work. You will need comfortable clothes and a yoga mat to exercise. You need to train on an empty stomach. At least two hours must elapse between the last meal and the workout. The test site should be well ventilated. To break away from extraneous sounds and create the right mood, you need to turn on soothing relaxing music. Melodies can be taken from special yoga and meditation kits.

Yoga exercises for weight loss

yoga exercises for weight loss
  1. Straighten and stretch your legs as wide as possible. Lean forward and place both hands on the floor. Tighten and tighten the buttock muscles. Stay in this position for about a minute. Make sure your breathing is free, deep and rhythmic. Complete the exercise and enter the asana twice more. By practicing this regularly, you can strengthen your buttocks, inner and back thighs.
  2. Take a big step forward with one foot. Lower yourself into a squat by shifting your body weight into a stepping leg. The other leg remains extended back. Touch the floor to the sides of the bent knee with your hands. Stay in this position for at least a minute. Control your breathing. Mark three times for each foot. Exercise works well on the muscles of the lower body.
  3. Put your belly on the mat. Pull the upper limbs forward, straighten and join the lower limbs. Raise your head, shoulders and chest above the floor in turn. Leave your abdomen pressed to the floor. Stay in the asana for as long as possible. With its help you can strengthen the chest muscles.
  4. When standing, stretch your body, put your feet wider than your shoulders. Bend your knees, lower your shoulders. Cross your arms in front of you, push the bowl forward. After a short pause, straighten your legs. Do three repetitions. Pose burns fat on the thighs and buttocks, strengthens muscles.
  5. The starting position is the same as in the previous exercise: standing upright, legs wider than shoulders, arms on chest. Unfold the socks and lift on them. Jump low and turn down on your heels as you land on your toes. Make ten of these jumps. Exercise makes your legs thinner and stronger. Caviar gets a particularly good load here.
  6. Lie on your back on the mat. Stretch your arms to the sides, rest your palms on the floor. Lift the straightened legs smoothly, lift them to a vertical position and continue to move so that they are finally above your head parallel to the floor surface. Stay in this position for a minute. Breathe evenly. Slowly lower your legs. Do two or three repetitions. In this asana, the press muscles are well trained.
  7. Lying on your back, bend your legs and lift your knees to your ribs. Then lift your legs, stretching them towards the ceiling. When straightening your legs, support your back with your hands to help keep your legs, bowl, and lower back upright. Lean your elbows on the floor. Stay in the asana for as long as possible. Try not to swing, do not bend your legs, watch your breathing.
  8. Turn over on the abdomen. Place your palms on the mat near your shoulder joints. Place your toes on the floor. As you exhale, lift the bowl back and forth abruptly, pulling the heels toward the floor. The body should be in the following position: the head is between the arms, the occiput extends downwards, the legs and back straight. After a moment's pause, move your legs in the palms of your hands. Stretch your legs and wrap them with your hands. Raise the rib to the knees and the top of the head to the feet. Keep your legs as straight as possible. Repeat the asana three times.
  9. Sit with your palms under your thighs near your knees and lift your legs. They need to be straight as your back. Hold your head so that the gaze is directed diagonally: up and forward. As you exhale, stretch your arms in front of you parallel to the floor. During this exercise, the abdominal muscles are well strengthened.
  10. Stand in a standing position. Perform a wide squat forward, emphasizing the right leg. The knees of the repelled foot must touch the floor, the toe stretched out. Keep your back straight. Raise your arms above your head, pointing them sideways. Raise your head, stretch your arms up, level your body in one line - from the top of your pelvis to your fingers. Stop for a minute. Lower your arms to shoulder level and stretch to the sides. Gently turn your body to the left, keeping your back straight. The lines between the arms and legs should be parallel. Turn your head and to the left, stretch your arms. After twenty seconds, gently turn the other way. Pause again for twenty seconds and turn, placing the body straight. Place your left hand on the left side of your right foot, resting your forearm on the floor. Turn your body to the right. Stretch with your right hand, turn your head to your hand. After a minute, place your right forearm on the left side of your right foot. Raise your other hand and straighten it. Wake again for a minute, then lower your arms and straighten. Perform the next repetition with the other leg. The muscles of the abdomen, especially the diagonals, and the back of the thighs are active here. Exercise strengthens and stretches the spine, improves posture.

Yoga not only helps to lose weight, but also improves coordination, makes the body flexible and firm. The first results of the Yoga for Weight Loss program can be seen after about a month of exercise.