Yoga for beginners for weight loss. Yoga for beginners at home for weight loss. Simple exercises in pictures with descriptions
One of the main health problems in modern man is overweight. In the United States, for example, about 60% of the population suffers from obesity. In our country, the situation is certainly better, but the number of people suffering from overweight problems is still very high.
This state of affairs is not caused proper nutrition and in a sedentary manner life. In addition, most people do not have enough time to complete exercise which, against the backdrop of poor ecology and the consumption of high-calorie foods, leads to sad results.
Today, more and more people are embarking on the path of combating overweight. Some sit on strict diet, others are written in GYM's while others prefer to practice at home.
The methods by which people return to their good physical shape also differ - these can be exercises with their own weight, training on simulators, massages, etc. Today we will tell you about one of the ways to deal with excess weight, which in recent times is becoming more and more popular – about yoga.
Someone may be puzzled by the question of how you can lose weight with the help of yoga. We note right away that it will not work to quickly get rid of extra pounds by performing asanas.
Weight loss in yoga is provided not by active burning of body fat, but by a qualitative restructuring of your body, its recovery. Leaving extra pounds will be a pleasant consequence of the changes that will occur in your body with regular yoga practice.
There is also a special power yoga for weight loss, the exercises of which are aimed specifically at combating excess weight.
Yoga Benefits
Yoga classes for weight loss have a number of undeniable advantages that distinguish it from other methods of dealing with excess weight:
Yoga classes have practically no contraindications and are suitable for people of any level. physical training and health.
The only reasons why it is better to refrain from practicing yoga may be ailments of the spine, blood diseases, oncological diseases. You should also refrain from exercising during infectious diseases, influenza and SARS.
In each individual case the best way out out of the situation will consult an experienced physician.
Basic rules of yoga
For achievement maximum effect From practicing yoga, you must strictly follow the following rules:
Women should remember that during the period of menstruation, only relaxing exercises can be performed, and during pregnancy, only light practices are allowed.
Video yoga lessons
Especially for you, dear readers, we have selected yoga lessons with videos for beginners, which describe weight loss exercises that you can do at home.
Yoga for weight loss in 30 minutes
This lesson presents a set of yoga exercises for beginners, ideal for performing in morning time.
The exercises are selected in such a way that they involve all muscle groups, which is especially important for effective weight loss. All exercises are as simple as possible and doable by people of any level of training.
Expert review:
Calm and simple complex effective exercises aimed at strengthening the body and burning fat deposits throughout the body.
Do it in the morning, try to follow the speaker's recommendations as accurately as possible. The calm atmosphere created by the music will help you focus on the exercise.
yoga exercises for weight loss
This video shows a simple set of hatha yoga exercises, suitable for beginners. Yulia Lemeshko, an experienced teacher of hatha yoga, shows all the subtleties of the exercises, explaining each of her actions.
Expert review:
This set of exercises is designed to normalize metabolism, which, subject to proper diet It will help to quickly reduce weight, as well as remove harmful substances accumulated in it from the body.
Yoga for weight loss by Denise Austin
This video presents a set of exercises aimed specifically at losing weight with the help of yoga. Its author, Denise Austin, accompanies the implementation of the complex with detailed explanations, and the duplication of movements by her two assistants allows you to consider all the subtleties of the exercises.
Expert review:
Denise Austin's set of exercises is good because all the exercises in it are selected to combat excess weight.
The training program is divided into 4 parts: burning fat, strengthening the muscles of the legs to give them harmony, working out the abdominal area and relaxing exercises that complete the workout. This combination provides the maximum fat burning effect.
Yoga for beginners from Ekaterina Buida
In this video, a famous yoga teacher Katerina Buida demonstrates a set of exercises for beginners. The exercises of the complex are aimed at general strengthening of all muscle groups of the body, including the abdomen and legs, which has a beneficial effect on the burning of body fat in this area.
Expert review:
The main noteworthy of this video is that it contains the “sun salutation” exercise - one of the most useful yoga classes for beginners, since almost all muscle groups are involved in its implementation, which has a positive effect on the tone of the whole body.
Yoga for beginners
An excellent video for those who are just starting to practice yoga. The simple exercises demonstrated in it are accompanied by a detailed explanation of all actions.
Expert review:
A good complex for working out the main muscle groups. Relatively short fixation of asanas is aimed at developing flexibility and improving control of one's body. Detailed description each movement makes the complex understandable in execution.
We have selected for you the easiest yoga exercises to perform, which even a person who has never played sports before can perform. You can also in the article "Yoga for beginners at home"
If you wish to familiarize yourself with large quantity yoga complexes for beginners, pay attention to the lessons of such teachers as Olga Bulanova, Andrey Sidersky, Karina Kharchinskaya and Ravi Kumar. For women starting yoga, the advice of teacher Tatyana Borodaenko will also be useful.
What do you think, is it possible to get rid of extra pounds with the help of yoga? Maybe you practice yoga for other purposes? Tell us about it in the comments!
For many years, yoga exercises have been used to keep the mind and body in great shape. First of all, yoga gives a feeling of inner peace and harmony with the outside world. Yoga is a system of psychological and physical culture, which combines the spiritual principle and the inner needs of man. The difference between yoga and other types physical activity is static tension and muscle strain. Such exercises have a special effect on the internal organs and the work of the central nervous system. A flat stomach, a flexible camp, no folds on the sides are the dream of many girls. Developed abdominal muscles contribute not only to aesthetic beauty, but also support work. internal organs. When tensioned and relaxed, the abdominal muscles gently stimulate the internal organs, improving the functioning of the gastrointestinal tract and ensuring the functionality of the intestines. The frequency of doing yoga exercises for the abdominals depends on physical fitness. You need to start with the simplest muscle stretching exercises. For optimal results, yoga can be practiced every day, using several repetitions. special exercises for the abdominal press, gradually increasing the load. Within two to three weeks, it is possible to reach the pace of training, which will help to achieve the desired result in the shortest possible time.
Yoga for weight loss of the abdomen for beginners at home helps to strengthen the abdominal muscles, hips, the simplest asanas are used. In order to lose weight with yoga, you need to relax and stop worrying about your excess weight. The advantage of yoga is that you will not only have slim stomach, but also healthy body, relaxed mind.
Indications for the use of yoga asanas for the abdominals
- lethargy of the abdominal muscles due to malnutrition and physiological characteristics;
- stretched abdominal muscles after pregnancy;
- muscle diastasis;
- improvement of the digestive tract;
- stimulation of blood circulation in the pelvic organs.
In addition, indications for yoga are various problems with the spine, such as osteochondrosis, scoliosis, herniated discs, as well as arthrosis of the joints and arthritis. Also indications are chronic fatigue syndrome, the presence of problems with sleep, increased anxiety, somatic consequences prolonged stress, asthenia and vegetovascular dystonia. Yoga is recommended for functional disorders of the internal organs and chronic diseases, which are accompanied by frequent relapses. Overweight people can also use yoga exercises to normalize weight and improve muscle elasticity.
Yoga asanas for weight loss of the abdomen for beginners at home
1. To begin with, put your feet together, pull your stomach in. Exercises are done barefoot. Use the energy of the earth to tighten the muscles of the legs, inner thighs. Lift your chest and relax your neck and shoulders. Straighten up and stretch the top of your head up. Take a few deep breaths.
2. Utkatasana (chair pose)
This asana is positioned as if you are sitting on a chair. Helps strengthen the muscles of the lower back, muscles of the spine, hips and chest.
Stand straight on the yoga mat, feet together, hands forward. Now bend your legs as if you are sitting on a chair, raise your arms above your head parallel to each other. Try to straighten your back. Hold in the lower position for 10-30 seconds, breathing should be even, then return to the starting position
Warning. Do not do this asana if you have pain in your knees or back, if you suffer from insomnia or frequent headaches.
3. Chaturanga dandasana (Pose of the staff on four supports or also called the plank)
This pose works almost every muscle group. Lying on your stomach, feet shoulder-width apart, hands shoulder-width apart. The whole body is elongated in a straight line. Hands can rest on the palms or elbows for relief. Hold this position for 30-60 seconds. Try to breathe evenly without holding your breath.
4. Navasana (boat pose)
Begin by sitting with your knees bent, feet flat on the floor, arms outstretched in front of you. Lean back and lift your legs. If you can, raise your legs to a 60-degree angle. Keep your knees together. Hold for 5 breaths and lower your legs down. Exhale slowly and return to the starting position. This pose not only strengthens your back and abdominal muscles, but also tones your arms and legs.
Warning. Avoid this pose if you have a headache, spinal injury, menstruation.
5. Ardha navasana
From the same pose, sitting on the floor, knees bent with arms extended forward, lean back as far as you can, take three breaths and return to the starting position.
6. Adho Mukha Svanasana (Dog Pose)
Great asana to get rid of lower belly fat. It also relieves fatigue and restores energy. It develops lightness in the legs, removes salt spurs, gives beautiful outlines to the ankles, improves blood supply to brain cells.
Get on all fours, feet and palms shoulder-width apart. The palms rest completely on the floor. Raise your buttocks up. Stay in the pose for 1 minute. Get down.
Warning. Do not do this pose high pressure, headache, diarrhea.
7. Virabhadrasana I (Warrior I)
This asana stretches the back, strengthens the hips, buttocks and abdomen. Helps reduce belly fat.
Lunge with one foot forward so that the legs are in line, stretch your arms up. Stay in this pose for as long as you feel comfortable breathing.
8. Virabhadrasana II (Warrior II)
Continuation of the previous pose with the difference that the arms are extended to the sides and the spine is turned along with the arms. This exercise will help you get a flat stomach in as soon as possible. Maintain the asana for at least 30 seconds.
9. Virabhadrasana III (Warrior III)
This is almost a swallow pose, with the difference that the arms are extended forward. Hold this pose for at least 5 breaths or as long as you can and return to the starting position. All three poses of the warrior contribute to the acquisition of a flat stomach.
Positive results from doing yoga exercises for weight loss for beginners at home can be visually seen after two months of classes. With constant correct execution, the abdominal muscles will noticeably tighten and the folds on the sides will go away. In addition, with the help special complex breathing exercises noticeably improve appearance skin and general state health. Don't forget the great semantic load that yoga brings. After all, yoga is not a sport, it is a spiritual practice and a state of mind. This is the science of man, harmony at the level of body and soul, understanding the dynamics of the moment. By constantly practicing, you can forever get a flexible and slender body, and a tide vitality, stress relief, calmness, tranquility, a sense of joy and good mood, inner harmony, positive changes in appearance and an interesting busy life.
By systematically doing yoga, you can look much younger and slimmer, learn to control your emotions, this is especially important for women who carefully monitor their appearance. This article will provide a yoga complex for weight loss for beginners.
Beginners should know that the regular implementation of a set of yoga exercises for weight loss works not only on the physical and physiological level, but also on the psychological level. All this harmoniously affects weight loss. One of the main goals of yoga is to find inner integrity. Basic principle yoga is to accept yourself with all your manifestations. This attitude allows you to keep a large number of energy, because a lot of it is spent on the struggle of one's own life attitudes and subconscious desires. One of the basic principles of weight loss with yoga is not to strive for perfect figure imposed by society, but to achieve its natural conformity.
The systematic implementation of special yogic exercises will lead to the achievement of a natural weight norm.
An important method in yoga for weight loss is self-hypnosis. It is advisable to independently compose a certain thought form and pronounce it several times daily. This is especially effective in a state of half-asleep, when you fall asleep and wake up.
An excellent weight loss complex for beginners at home is Surya Namaskar.
What is Surya Namaskar
The yogic program Surya Namaskar or Salutation to the Sun is perfect for beginners to slim the body. This is the most useful complex for human body. Translated from Sanskrit, “surya” is the sun, “namaskar” is a greeting. The complex includes 12 simple exercises, each of which corresponds to certain sign Zodiac. To achieve the best effect, a special mantra is proposed for each asana, which is pronounced mentally or aloud. Best time to perform this practice - in the morning, but doing it at another time will also have a positive result. You will be able to establish a relationship with the Sun.
Surya Namaskar - sculptural composition in Delhi
Surya Namaskar program
Thanks to this program, joints and muscles relax, as well as self-massage of internal organs. A mantra is attached at the end of each asana. It is convenient to use the complex for weight loss at home.
Stand up straight, connecting the feet, straighten your shoulders. Inhaling, raise your hands up. Exhaling, lower them, combining the palms at the chest, resembling a person who is praying. Consciousness is directed to the navel area.
Mantra: "Om-mitraya-namaha" (everything is welcome for a friend).
Panamasana calms the mind.
Legs apart, hands up, palms up. While inhaling, bend the spine, pulling back the head. Consciousness focuses on the back deflection.
Om Ravaye Namaha (Salutations to the sunshine).
Hasta Uttanasana will strengthen the digestive tract, remove excess fatty deposits, activate the digestive processes, and help open the pulmonary regions.
Lower limbs in the previous position, arms along the body. While exhaling, gently tilt forward and down from the hip. The palms are placed on the surface along the outer edges of the feet. Touch your knees with your head. Straighten your back, draw in your stomach, so that when you exhale, release more air. Try to keep your knees straight. But in order to avoid overloading the knees, it is allowed to bend them slightly. Consciousness is concentrated in the sacral part.
Mantra "Om-suryaya-namah", which means a greeting that encourages activity.
Asana removes excess fat on the abdomen, activates digestive activity.
From the previous asana, exhaling, stretch back right leg as far as possible without moving the upper limbs. The left leg is bent without changing the position of the foot. The arms are straightened, the palms are on the surface. The gaze is directed upwards, the chest is pushed forward. Consciousness is focused between the eyebrows. There is a stretching from the thigh up to the mid-eyebrow.
From Rider Pose, move the bent leg back to the other leg without lifting the upper limbs from the surface. Put your feet in parallel. Aligning your back and arms, pull your feet back. Look at the floor. Consciousness is concentrated between the eyebrows. Asana is done on the exhale.
The mantra Om-bhanave-namah (salutations to the illuminator) is chanted.
Massage with asana abdomen, intensifies muscle mass lower limbs.
To descend to the surface, but not the whole body is in contact with the floor, but only the fingers of the lower extremities, knees, chest with chin, palms. Raise your buttocks and stomach. Bend back. As you exhale, hold your breath. Consciousness focuses on the center of the body.
Say the mantra "Om-Pushne-Namaha" (greeting to the giver of strength).
Strengthens upper and lower limbs.
Bhujangasana (snake)
While in the sixth asana, while inhaling, lower the buttocks, pushing the chest forward and upward with your hands, make a deflection of the spine. Head up, face up. The lower limbs and lower abdomen are in contact on the surface. The emphasis is on the upper limbs. Consciousness is focused at the base of the spine.
Mantra "Sm-hiranya-garbhaya-namah" (Greetings to the golden cosmic Self).
Exercise helps to cure diseases of the stomach, it is useful to do with problems with constipation. Significant spinal nerves are activated.
From the pose of the Snake on the exhale, smoothly move into the asana of the Mountain. For this, the buttocks are raised.
The position of the body should resemble a triangle. Pull the heels down, trying to put them on the surface. Feel the tension on the back of the thighs. The head is lowered in the projection in the middle of the hands. Press your heels into the floor. The gaze is directed downward. The upper and lower limbs are straightened. Consciousness is concentrated at the bottom of the cervical region.
The mantra "Om-marichae-namah" (greeting the lord of the dawn) is sentenced.
Asana strengthens the nervous system.
Ashwa Sanchananasana (Rider)
Asana 4 is repeated.
Expose while inhaling left leg forward, placing the foot in the middle of the upper limbs. At the same moment, place the right knee on the surface, pushing the pelvis forward. The spine bends, the gaze is directed upward.
Mantra "Om-adityaya-na-maha" (welcome the son of Aiditi).
Aiditi is the name of the mother principle in space.
Padahtasana (head to feet)
Exercise 10 - repetition of the third asana.
As you exhale, place the right leg in line with the left. The lower limbs are straight, bend forward, raising the pelvis. Try to touch your head to your knees. Hands in previous position.
Mantra "Om-savitre-namah" (greeting to the lord of creation).
Hasta Uttasana (raise of hands)
Repeat exercise 2 from the position of asana 10.
Inhaling, raise your hands up and stretch up. Bend back, moving your head away.
The mantra “Om-arkaya-namah” is attached to the asana (Worthy of praise is welcomed).
Pranamasana (prayer pose)
The torso is straightened, the palms are combined, as in asana 1, relax.
The mantra "Om-bhaskaraya-namah" is pronounced (welcome leading to insight).
For yoga at home and proper asana mastering, we advise you to study the examples in pictures and see full version video lesson.
Benefits of Surya Namaskar for weight loss
It is important to note that the Surya Namaskar exercises for weight loss are presented in perfect sequence, which helps to open all the chakras. The benefits for weight loss are as follows:
- A great way to wake up, because. all muscles stretch. The body will receive enough energy.
- Work is activated digestive system as the abdominal cavity contracts and expands. Therefore, it is perfect as yoga for weight loss of the abdomen.
- The blood flow in the digestive organs increases and intestinal peristalsis is stimulated, which removes constipation.
- The systematic practice of Surya Namaskar helps to remove excess fat at the waist, stretches and strengthens the abdominal muscles.
- The glands are stimulated internal secretion. Because the thyroid directly affects metabolic processes, you can lose weight.
Yoga is now very popular all over the world. Men and women do it for stretching, maintaining muscles in good shape, and working out internal organs. In addition to these effects, yoga classes help fight stress, improve mood, stabilize emotional condition calm the person.
There are such types of practice as kundalini, hatha, ashtanga and others.
First of all, yoga is the harmony of physical, psychological and spiritual states. Even when losing weight at home, you should not forget about this, as you will combine physical and breathing exercises.
If your goal is to get rid of extra pounds, complexes of dynamic exercises with static holding of poses are suitable. Incredibly, regular practice allows you to lose weight even due to the fact that a person has changed his attitude to the problem of weight. Peace of mind brings all body systems into balance.
To start weight loss at home, learn the main goals of yoga and how to practice it correctly for the best effect.
Maybe yoga for you will become not just a means of losing weight, but also an important part on the path to health.
Yoga for weight loss at home for beginners
Yoga for weight loss for beginners can be practiced at home, as well as stretching to quickly sit on the twine. At first, it will be quite difficult to perform many exercises, since a good stretching of the muscles and the ability to keep balance are required. However, by carefully trying to perform the exercises, you will notice how the body becomes more flexible.
Start with simple stretching exercises, do various twists, basic breathing practices. To feel like a real yogi, get a special mat and loose pants, forget about shoes for the duration of the workout. All exercises are performed barefoot.
5 simple exercises
Yoga is so diverse that each person will be able to choose a set of workouts for weight loss at home that is suitable for him and choose the style he likes - kundalini, hatha, etc. But 5 basic affordable yoga exercises for weight loss at home will help solve all health problems.
Yoga exercises at home - 5 simple exercises:
- Warrior Pose Virabhadrasana
Speeds up metabolism and actively burns calories.
Step forward from a standing position. The back leg should be straight, and the front leg should form a right angle. Put your palms together and raise your hands up, looking at your thumbs. Stay like this for a minute, then change sides; - Bow Pose Dhanurasana
Helps to remove belly fat, strengthens the spine.
Lie on your stomach, grab your ankles and stretch your legs up. Hold this position and slowly return to the starting position. If you do not reach the ankles, use belts; - Birch Pose Sarvangasana
A very useful pose that promotes weight loss.
Lie on the floor and lift your legs up perpendicular to the floor. Continue to reach up, helping yourself with your hands. With perfect execution, the emphasis falls on the shoulder blades; - Dog Pose Adho Mukha Svanasana
Rest your toes and palms on the floor so that your body forms sharp corner. Stretch your pelvis up and try to reach your feet to the floor. Stay in this position for a minute; - Exercise 30-60-90
Lie on the floor and stretch your legs up, forming a 30-degree angle. Hold this position and raise your limbs to 60 degrees, and then to 90. Do this for a minute. The lower press is being worked out.
Most of the exercises well strengthen and tone the muscles, tighten the skin, promote weight loss.
Kundalini yoga
Kundalini yoga combines not only dynamic and static exercises, but also breathing practices, meditation and mantra chanting. The practice of kundalini develops both the body and feelings, emotions, feminine power and inner harmony.
The advantage of kundalini yoga is that it is a universal practice, it can be practiced at home at any level of physical fitness. Before performing asanas, turn on the mantra to get in the mood for work.
Kundalini yoga for beginners(repeat these 2 exercises as often as possible and you will soon notice the result):
- Pashchimottanasana
Sit on the mat and straighten your legs. Grab your shins or knees and begin to stretch flat back up. Then relax your back and lower your head to your knees for 30-40 seconds. Come out of the position slowly, rounding your back. Do several approaches; - Surya Namaskar
In a standing position, press your palms to each other at the chest. Slowly raise your arms up and take them back, bend your body and strain your buttocks. Exhaling, bend forward with your head towards your knees, as far as your flexibility allows. Do several approaches.
Hatha yoga
Hatha is the most popular type of yoga, which includes many asanas and breathing practices that improve health, lose weight, straighten the spine, strengthen the muscles of the abdomen and back.
Hatha yoga for beginners performing simple asanas combined with basic breathing exercises:
- pawanmuktasana
Lying on your back, bend one leg at the knee and, helping with your hands, press it to your chest. Hold your breath and stretch top body to bent knee. Exhaling slowly, rest your head and shoulders on the floor. Repeat several times and then change legs; - Bhujangasana - Cobra pose
Lie face down on the mat with your palms under your shoulders. Using your back muscles, slowly lift your torso. Stay in this position. The knees are straight and do not come off the floor, the buttocks are tense, the arms are bent at the elbows. As you inhale, raise your body even higher by straightening your arms. Rib cage open and shoulders back. Slowly lower yourself to the starting position. Do several approaches.
Exercise gives flexibility to the spine, works out the abdominal organs.
Effective asanas for weight loss
Does yoga help you lose weight? Yoga for weight loss definitely helps to lose weight excess weight. One class of kundalini or hatha yoga burns up to 500kcal. Static work with your own weight strengthens and develops all the muscles of the body. Over time, yoga will begin to bring not only results, but also pleasure from classes.
The most effective asanas for weight loss at home are:
- Vasishthasana
Lie on one side and place your top leg on top of your bottom. Raise the body, resting your lower hand on the floor with your palm. Raise your top hand. Try to keep your body in a straight line. Change sides; - Utkatasana
Feet hip-width apart. Raise your arms up and with a straight back, begin to squat. When the thighs are parallel to the floor, hold the position for 30 seconds, leaning forward slightly with the body. To simplify, stretch your arms forward; - Chaturanga Dandasana
Lie face down on the mat. Place your palms under your shoulders. Resting on your hands and toes, lift your body, creating a straight line. In this case, the elbows are bent into a right angle. Hold for 30 sec.
This exercise builds posture and abdominal muscles.
Yoga for weight loss of the abdomen and sides
For weight loss in the abdomen and sides at home, the following asanas from kundalini and hatha yoga are suitable:
- Naukasana Boat Pose
Lie face up on the mat. Inhaling, slowly raise your straight legs 45 degrees up. Start lifting your body, trying to reach your toes with your hands. Reload in position for 15 seconds. Do several approaches; - Purvottanasana
Sit on the mat with your back straight and toes pointing out. Place your palms under your shoulders. Resting on the palms and feet, lift the body, forming a straight line, looking up. Stretch your pelvis up, arching your back, tilt your head back. Hold the position for up to a minute; - Jathara Parivartanasana
Lie on your back, stretch your arms out to your sides, palms up. Raise your straight legs up with your toes towards you. Turn your head to the left, lower your limbs to right palm without touching the floor. Hold and take the starting position. Change sides.
Asanas of kundalini and hatha yoga for weight loss work out the deep internal muscles of the abdomen and strengthen the muscular frame.
In this article, we will try to answer the very popular question of whether yoga helps to lose weight. In fact, opinions are divided: many agree that exercise really has a beneficial effect on the figure, but not everyone believes that this happens quickly and efficiently enough, especially in comparison with other types of physical activity.
Let's not create intrigue and say right away - the secret of efficiency is quite simple: you achieve best results if you combine yoga for weight loss with proper nutrition and in a healthy way life. In this case, you do not even need additional physical activity, simulators and other special equipment.
Correct perception for beginners
If you have just started doing yoga exercises (yoga poses), then you can think of them solely as another way to burn calories through physical activity. However, yoga helps to lose weight due to the normalization of not only physical, but also psychological work organism.
This is not a trip to the gym, but a deeper, spiritual process. It must be treated carefully and thoughtfully. This is the main difference between yoga and running, the gym, crossfit and other activities that are popularly practiced in order to optimize weight.
Body, mind and soul are three interconnected "layers" of the personality. Imagine that these are the three "leaders" of the body that are inside you. When the soul, mind and body get along with each other, everything is fine at all levels - your mood is excellent, the body “serves” with gratitude and performs its functions without interruption, peace and order in the soul. Weight normalization is just one of the many positive effects of the practice.
Therefore, in order to understand how to lose weight with yoga, let's take a quick look at its versatile effects on the body.
How to get the maximum benefit?
Don't just do the exercises - start living in a new way. Let your thinking become more conscious. Ideally, this means that your inner voice will report on existing problems in the soul and body, and not ignore them.
It would seem, and here getting rid of excess weight? And the connection is the most direct - a mess in the soul - we go to seize "delicious", in other words we are talking including about unhealthy habits, tendencies to overeat, passion for fast food and so on.
The benefits of yoga for a figure do not begin with physical exercises, but with awareness, thanks to which a person begins to eat better and abuses less and less. junk food and then refuses to do so altogether. And for this you do not need to "break" yourself, this awareness will come by itself with regular practice.
A separate benefit of asanas (postures used in yoga) is ridding the body of toxins. At first, it may not be so strongly felt physically, but the mind is noticeably cleared. This is why yoga for weight loss for beginners should be thoughtful, built on the right mindset, and not blindly copying poses.
How does it affect the figure?
Here, too, there are a lot of positives. When matched with an appropriate yoga practice or sequence, this is a great combination of cardio and strength training. Properly selected asanas help develop muscle flexibility and elasticity, train the musculoskeletal system, and accelerate recovery from injuries.
Knowing how yoga affects the figure, and already feeling a surge of strength and vigor, you are unlikely to want to eat fatty, heavy, junk food, as well as abuse alcohol.
By the way, do you know how many calories yoga burns? With the right approach - up to 400 kilocalories per session, but it's not so little!
But remember that just one lunch at a fast food restaurant or a feast with strong drinks negates the benefits of several days of regular exercise.
Does it help to lose weight?
Most people don't really understand why they gain or lose weight. To understand how to lose weight with yoga, you need to know why we generally tend to gain weight.
If you do not delve into physiological subtleties, then everything is quite simple: adipose tissue is deposited when a person receives more calories with food (and drinks!) than he spends - everything is simple.
Here are the main mechanisms that are launched in the body when a person begins to regularly perform asanas.
A mindful approach to nutrition eliminates the desire to overeat. During practice, you already feel that the folds on the stomach and back prevent you from entering the fold or twisting deeper, and excess fat on the legs prevents you from performing Padmasana and other postures. Now you will definitely think about what you put in your mouth.
Yoga practitioners, even beginners, begin to smell distinctly.
Now you can find out without words what you or your practice neighbor ate for dinner - the smell of sweat clearly conveys the smells of food consumed (you will notice that with junk and messy food, the smell of sweat is sharp, sticky, very "loud", and with an increase in dietary fiber, vegetables and greens, sweat becomes softer and does not attract attention to itself).
As a snack, you want to nibble on an apple or a piece of bread, not a chocolate bar. You always notice what you eat and how much.
Getting up in the morning becomes easier. Heavy food is so called because it is difficult to digest (digested by the body). Especially if you like to have a hearty dinner - all the resources of the body are sent to digest what you eat, and not to restore strength for the body!
Now you understand that it is better to skip dinner or make it extremely light, especially if the morning yoga practice is waiting for you the next day.
Important point! For yoga to be truly effective, need to practice regularly- the standard five times a week and each time spend up to an hour and a half. Among other things, it speeds up metabolism and normalizes the functioning of the body. But remember that it is better to start small - shorter duration, practice, for example, every other day - then you are unlikely to want to stop practicing.
All of the above is just an attempt to give a short, not the most detailed answer to the question of whether yoga helps to lose weight. Moreover, each of its species has its own characteristics.
What yoga is best for weight loss?
The following can be said about the existing directions of yoga
Like other "hot" methods, Bikram yoga provides the greatest cardiac activity. Burns over 450 calories per hour, and not only due to the high load on the muscles. True, this is definitely not yoga for weight loss for beginners at home. If only because it is necessary to heat the room to +40 ° C and practice there for an hour and a half, but it is better not to start this without preparation.
Ashtanga yoga for weight loss is considered a little more gentle for beginners. It is referred to as power methods, since the posture and rhythm of breathing are dynamically replaced. But at the same time, a considerable effect is achieved through meditation and “kindling the inner fire”, which helps to improve psychologically and then physically. So you can burn about 350 kilocalories per hour.
Recently, power yoga has been distinguished as a separate type / direction of yoga - for weight loss, this direction is also suitable for beginners, but initially weight regulation is not put before this type of yoga.
The simplest yoga techniques are offered everywhere, even in studios and gyms, where no one tries to delve into the psychological and spiritual component.
Hatha yoga is usually offered to beginners. More specifically, its physical elements, strength and flexibility training. Is it possible to lose weight with the help of yoga in this direction, without going into its spiritual component? In general, yes, because you can burn up to 200 kilocalories per session. But hatha yoga should rather have a complex effect.
Finally, there are practices where strength exercises not at all or their role is minimal. For example, kundalini yoga for weight loss is considered not the most effective. Rather, it is called upon to fulfill a psychotherapeutic, meditative role. But still burn from 150 kilocalories per hour- is quite real.
We are only in in general terms described the possible benefits for weight loss in the practice of certain areas. Still, we believe that raising the question “which yoga is better for losing weight” is not entirely correct and correct, as it has been mentioned more than once - yoga is a system, philophony, a way of thinking and living.
How to build a curriculum?
If a the main objective- lose weight, then any proper cardio load will give you the expected effect. If we are talking about yoga, then morning yoga for weight loss is ideal and gives a charge of vivacity, starts all life processes in the body! Read more about the features of the practice in the morning in our article.
In order to lose weight and gain the tone of the whole body, practice yoga in the morning, after drinking a glass of water, you can with honey or lemon.
Important! To get the most out of your morning practice, have breakfast after yoga, when you have finished all the exercises. In extreme cases, it is allowed to have a light snack, but it is better not to eat anything at all before exercise.
A few tips for those who are wondering if it is possible to lose weight by doing yoga
Most importantly, try it! Do not give up and do not stop at intermediate results. Even if a little success pushes you to keep going.