For those who want to put their waist in order, improve the functioning of the body and increase muscle tone, you can use yoga exercises for weight loss in the abdomen and sides - a complex of asanas, breathing techniques and meditation.Many thousands of years of practice have helped people make their body flexible, elastic and get rid of excess weight.Systematic exercises lead not only to weight loss from the sides, abdomen, thighs, but also to rejuvenation of the body as a whole.
Does yoga help you lose weight and get rid of belly fat?
Many studies confirm that yoga exercises for losing belly and flank fat are more effective than traditional gym workouts.Half an hour a day performing certain asanas can save you 2.5 kg of excess weight per week.Exercise and meditation build a connection between mind and body, allowing you to intuitively shift to a healthy diet and ditch unhealthy foods.
Benefits for the body
The system of exercises helps to cope with excess weight in several ways:
- do physical activity;
- acceleration of metabolism;
- formation of healthy eating habits.
As a result, you will definitely lose weight, although the desired goal will not be achieved as quickly as with fitness classes.These workouts have other benefits.Exercise will bring great benefits to the body:
- your posture will be straightened and your spine will be strengthened;
- heart function will improve;
- the immune system and the lymphatic system will be strengthened;
- Digestion and intestinal function are normalized;
- the pressure will decrease;
- muscle tension will be relieved.
Which yoga is best for weight loss?
The principle of weight loss with yoga exercises is based on the isometric effect on the muscles.Unlike power 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 variations of exercises based on a leisurely rhythm and calm execution of asanas.The load is comparable to strength training.There are 4 exercises in the basic complex.Learning asanas on your own from photos and videos on the Internet can be dangerous, so seek help from a professional trainer.
- Iyengar.For the comfort and high efficiency of this system, various devices are used: rollers, belts, supports.All charges are static;when developing the complex, the individual characteristics of the student are taken into account.
- Ashtanga.When performing exercises in this system, it is important to synchronize breathing with movements.The result is internal heat and profuse sweating of the body.An increased supply of oxygen ensures the accumulation 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 will gain flexibility, mobility and endurance.Additional benefits are increased resistance to stress, improved bodily functions, increased awareness and self-discipline.
Yoga at home
Yoga does not involve dynamic movements.In some asanas you need to move, in others you just need to stay in a certain position.It is important to follow all the rules of execution and monitor your breathing.For beginners, it may be difficult to independently assess the correctness of asanas, so it is recommended to contact a specialist who will teach the technique and select a complex based on the state of the beginner's body.
For abs and waist
To form an ideal figure, magnificent stomach and sides and maintain your shape, you do not need to exhaust yourself with bodybuilding exercises;make yoga asanas part of your arsenal.
Static exercises will help you form graceful body curves and strong abs:
- rod;
- Downward Facing Dog Asana;
- Eagle Pose;
- Twisted stomach;
- Setu Bandha Sarvangasana;
- Walking turtle.
For a flat stomach
This type of workout will help eliminate excess fat around your stomach.One of the effective practices is healing self-massage.Warm 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 flow and speed up the fat burning process.
Some of the current yoga exercises for weight loss on stomach and sides are:
- Cobra Pose;
- Pavanmuktasana;
- Bow installation;
- 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 accessible 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 large belly.Certain exercises from Indian practices will help you refine and soften your figure.With daily training, results will be visible within two weeks.Before you start your workout, be sure to warm up.Fixation in asana is necessary for 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, close together, feet extended.
- The arms are bent at the elbows, pointed upwards, the hands are located under the shoulders.
- While inhaling, lift your body without leaning on your palms, using your back muscles to move.
- Halfway up, slowly inhale and exhale twice.
- At the end of the movement, your arms should be straight.Pull your head and neck up, your chin should be pointing towards your chest and your gluteal muscles should be tense.
- After two breathing cycles, exit the asana.
Downward facing dog
Downward facing dog asana is one of the popular yoga exercises for weight loss in the abdomen and sides.First you need to do a warm-up, the end of which will be child's pose - Balasana.To perform the Downward Facing Dog asana, after warming up, position yourself on your knees as follows:
- Place your palms at shoulder level, open your fingers and focus on their pads.
- keep your back straight, hips perpendicular to the ground;
- fix your feet, bend your toes and your heels should look upwards, the outer ribs of your feet are parallel to each other;
- Point your face down between your hands;your neck should not bend, continuing the line of your back.
From the position you need to move to plank.To do this, bend your knees and pull your pelvis toward your heels.Keep your neck parallel to your spine.Place your fingertips on the floor with your fingertips spread apart.Take 1-2 steps forward.You should feel the tendons under your knees stretching.Relax your head between your hands and your body.Extend your legs as far as possible, placing your feet firmly on the floor and keeping your arms straight.The pelvic bones point upwards.You need to stay in the asana for 30 seconds to 1 minute, breathing regularly.
Warrior pose
Yoga for the abdomen, buttocks and thighs offers the Warrior Pose exercise:
- To perform the asana, stand up straight, then step back wide.
- When performing, the feet are firmly placed on the ground.You need to straighten your lower back, raise your arms.
- Breathing remains regular and calm at all times.
- Hold the position for as long as you can stand it.
- You can make it more difficult by turning your body to the left or right.
Dhanurasana – bow pose
To perform the exercise, you need to lie on your stomach and relax:
- Stretch your arms alongside your body.
- Inhale deeply, bend your knees, lift them up and squeeze your ankles with your hands.
- The pose resembles a drawn bow.Raise your head, chest and hips as high as possible, straighten your back, leave your arms straight.
- You can hold your breath in this position or take slow, deep breaths.Hold the asana for as long as possible.
- As you exhale, return to the starting position.Repeat the exercise 5 times.
Triangle
Stand up straight, pull in your stomach, straighten your legs, then:
- Inhale, spread your legs 1 meter wide, spread your arms to the sides parallel to the surface of the floor.
- Exhale, squeeze your right shin with your right hand.
- Inhale and draw your sides.
- Stretch your left arm up while turning your head to the left.Hands are located on the same line.
- Turn your legs: the right one completely 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 to 60 seconds, then repeat on the other side.
Kumbhakasana
Classic yoga for abs and waist includes 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.Stretch your legs, press your socks firmly against the surface.This position resembles a standard plank or push-up position.The body should be in the same plane, with the back and legs straight.
Exercise technique
In order for classes to give excellent results in the form of weight loss, improved functioning of systems and organs, and improved mood, you must adhere to certain rules:
- training is carried out in a well-ventilated area;
- the best time is early morning or late evening;
- breathing takes place 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 put your leg in, how to stand up or lie down correctly.Choose the most comfortable and effective exercises for yourself.