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, effects, rules and much more.

This is how it works

Yoga affects weight loss in the following ways:

• Improves the functioning of the whole organism, increasing the chances of stabilizing a person's normal weight.
• Eliminates subcutaneous fat deposits
• It speeds up metabolism, so foods do not stay in the intestines and do not have the ability to accumulate so much fat. As a result, waste and toxins are released.
• It works all the muscles in the body, compresses and tones them, so the fat goes away.
• Due to physical activity, the calories that come with food burn quickly, so a person simply does not gain extra pounds.

Advantages of yoga and its advantages over other sports:

1. This method of gymnastics helps in stressful and nervous situations, as it provides proper breathing and general relaxation of the body.
2. Perfectly tones the body's muscles and helps them to form and function properly without unnecessary overload.
3. Improves the flexibility of the joints and the body as a whole better than all sports.
4. Increases strength and improves overall health.
5. Increases blood flow to the head, which increases brain function.
6. During classes, people can meditate and regain inner balance, which is simply necessary after a hard day's work.

Tips for beginners

1. If you are just starting to practice yoga, then you should do simple exercises, because it is harmful to expose an unprepared body to heavy loads immediately. It is good to do warm-up exercises for muscles and joints.
2. The first exercise should not take more than fifteen minutes, so that the body has time to work, and at the same time not to overload.
3. Proper breathing is half the battle, so it's important to take enough time.
4. Lessons during and in the first days after menstruation should be as light as possible and have a calming and soothing effect.
5. When exercising, it is best for pregnant women to limit themselves to sitting positions that will not harm the unborn baby.
6. To take advantage of these classes, you should practice yoga regularly (two to five times a week).
7. It is necessary to prepare sportswear and a special carpet before classes.
8. Drafting should be avoided in the room where the sessions will be held.
9. To flex your muscles, you need to do frequent stretching exercises, such as real yogi.
10. It is advisable to give up bad habits and eat a healthy diet 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 unpleasant swelling. It is better not to eat three hours before training.
12. Total class time should be between one and two hours. With longer lessons, the body is exposed to excessive stress.
13. If you feel muscle pain during exercise, then you should leave the difficult exercises and move on to the easier ones for a while.

Exercises to lose weight

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

1. "Tolasana" (sitting pose). Such an exercise is very good for developing the muscles of the hands after a long stagnation, and also helps to better understand your body, learns to control it. This, in turn, will help other postures.
   • Sit on the floor.
   • Bend your knees and cross them.
   • Lean on your hands, balance your body, and if possible, get up from the carpet.
   • Take a deep breath and exhale slowly.
   • Return to starting position.
2. Parivrtta triconasana or triangle (standing). This exercise relieves back pain, strengthens the muscles of the thighs and helps a person lose weight in the lower abdomen, sides and waist. In addition, it helps to breathe properly (only when performing the pose slowly).
   • Be straight, feet shoulder-width apart.
   • Raise your arms and spread them to the sides.
   • Turn the foot of the left foot outwards and bend towards it, stretching with the fingers of the right hand.
   • Stand in this position for thirty seconds, then replace the arm and leg with the opposite, do the same.
   • At the same time, you need to pay attention to your body. Must move manually.
3. "Gomuxasana" in an easy (pose) sitting position. This posture improves blood flow to the legs and arms, which has a beneficial effect on more complex weight loss exercises in the future. In addition, it helps to practice yoga and focus.
   • Sit on the floor and bend your knees.
   • Extend your right leg below your left knee and straighten your back.
   • Put your left foot on your right.
   • Put your arms behind your back.
   • Stay in this position for thirty seconds, then change legs and straighten your arms.

Mandatory exercises include:

1. Lie pose - "Dhanurasana" or bow.Technique:
   • Lie on your stomach and bend your knees, lift them.
   • Put your hands behind your back and wrap them around the edges of your ankles.
   • Breathe in and slowly rise up, lifting your pelvis slightly off the ground.
   • Pull your head back.
   • Return to starting position while breathing.
2. "Bhujangasana or cobra":
   • Lie on your stomach, join your legs and extend your toes.
   • Put your hands under your shoulders.
   • Lean on your hands, breathe and at the same time get up so that your feet are still on the mattress.
   • Bend and stretch your neck as far back as possible.
   • Exit and slowly lie down on the floor.
3. Permanent pose - "Crescent or Ardhachandrasana":
   • Go straight.
   • Imagine a line around you and draw a semicircle with your foot so that your foot is not bent at the knee, keeping your foot straight.
   • In this case, the body should move with the legs, arms should be lowered.

Finish the exercise with the following exercises:

1. "Urdhva Prasarita. "This asana is very effective for weight loss, because it works the lower part of the body, especially the thighs and abdomen, from which fat accumulates.
   • Lie on your stomach.
   • Tie your feet together.
   • Bend your arms and press them to your body so that the palms are under the pelvis.
   • Gain strength and lift your body and legs, focusing only on your hands.
   • In this case, you also need to stretch your neck and head up.
2. "Virkshasana or tree":
   • Get up and put both feet together.
   • Lift one leg and bend at the knee.
   • Turn it so that the foot is on the inside of the right thigh.
   • Place it on the foot and open it as wide as possible so that the thigh and pelvic muscles work well.
   • When you feel you can stand up straight, raise your hands and lie down for a minute.
   • After that, you can relax again.

Affects the muscles of the legs, strengthens them and helps to lose weight on the thighs. In addition, this posture improves a person's balance and overall concentration.

Weight loss reviews

To understand what effect you can get from yoga, consider the opinions of people who have tried it:

1. Man, 28 years old. "I have long been interested in this method of gymnastics and finally decided to try it, in addition, I needed to lose weight. At first it was very unusual and even painful, because I had never done any exercise before, but after a week of trainingthen the muscle pain disappeared and everything became more fun. I enjoyed exercising three times a week for five months. During this time I lost 11 kilos. At the same time, I didn't really follow diets and gave up practically nothing. Now it's just a hobby. I like it because I love it. "
2. Female, 35 years old. "On the advice of a friend, I started taking these yoga classes to get rid of my sides and cellulite. I took video lessons at home twice a week. I gained myself. As a result, in eight months of work I gained a completely new, slim and beautiful figure. I lost twelve kilos of fat. In addition, I began to feel stronger and healthier. Now I recommend such a safe way to lose weight to everyone.
3. Girl, 21 years old. "This gymnastics is a real salvation for me. I work in a sedentary job, so I'm overweight and have big problems with my spine. No diet and fasting helped me, so I decided to try this method. I trained alone without a coach. The result, of course, was not immediate, and I had to sweat, but after two months I felt better. At least my figure took shape and the tension in the spine decreased. I continued to train and lost eight kilograms in six months, I am very pleased.
4. Female, 29 years old. "I've been struggling with my weight for over a year, but I still can't get what I want. When I heard about such fashionable yoga, I couldn't resist and started classes. To be honest, I was expecting something better. There was warming up and stretching, which didn't want me to bend in the right direction at all. As a result, I skipped classes after the first two weeks because I didn't see the results. "

As a result, we can say that in most cases, this method of weight loss helps people, and they lose weight. Yoga classes should be done regularly to make the effect really noticeable.

Opinions of doctors

Doctors consider this gymnastics to be very productive when performed reasonably and without contraindications. This is based on the fact that during such classes a person is not exposed to heavy loads, but does gymnastic exercises that help to improve muscle tone and regulate the general condition of the body.

Contraindications to yoga to lose weight

Prohibitions include the following health problems:

1. Hernias 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. Exacerbation of ulcers, cholecystitis.
6. Hypertension.
7. Mental illness (although depression can be combated).
8. Tachycardia.
9. Arthritis and its exacerbation.
10. After severe trauma to the skull.
11. Not later than six months after surgery.
12. With a cold.
13. When the vertebrae move.

Blitz Tips

1. Always do light warm-up exercises before class.
2. It is necessary to take a break after each pose and restore breathing.
3. Half an hour after class, you should drink a glass of water to normalize your water balance.