Yoga for weight loss - tips for beginners

There are many different methods to lose weight, each with its own characteristics. This article will discuss in detail the classic yoga, its advantages, effects, rules and more.

How it works

Yoga affects weight loss in these ways:

• It improves the function of the whole organism, which increases the chances of stabilizing a person’s normal weight.
• Removes subcutaneous fat deposits.
• It speeds up metabolism, so food doesn’t stay in the gut and fat doesn’t have a chance to be stored so much. As a result, waste and toxins are removed.
• It makes all the muscles of the body work, tense and tighten them, so that the fat is lost.
• Due to physical activity, the calories that come with food are burned quickly, so one 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 conditions, as it practices proper breathing and general relaxation of the body.
2. It refreshes the muscles of the body perfectly, and contributes to proper formation and function without unnecessary strain.
3. Better than all sports increase 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 promotes brain function.
6. During class, people can meditate and achieve inner balance, which is needed after a tiring day of work.

Tips for beginners

1. If you are just starting to practice yoga, then you should do simple exercises, as it is dangerous to immediately subject the unprepared body to heavy loads. It is best to do warm-up exercises for muscles and joints.
2. The first exercise should last no more than fifteen minutes, so that the body has time to work, but at the same time not too much load.
3. Proper breathing is already half the success, so you need to devote enough time to it.
4. During menstruation and in the first days thereafter, classes should be as frequent as possible and have a calming and relaxing effect.
5. While exercising, it is better for pregnant women to limit themselves to a sitting position that will not harm the unborn baby.
6. To benefit from this lesson, you should practice yoga regularly (two to five times a week).
7. Before the lesson, it is necessary to prepare sports clothes and special rugs.
8. Drafts should be avoided in the room where the session will take place.
9. To make your muscles flexible, like a real yogi, you need to do regular stretching.
10. It is advisable to abandon bad habits and eat healthy foods 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 exercising.
12. Total class time should be between one to two hours. With longer lessons, the body experiences too much stress.
13. If during training you experience muscle pain, then you should abandon the difficult training and move on to the easier ones for a while.

Exercise for weight loss

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

1. "Tolasana" (sitting pose). Such exercises very well help develop hand muscles after a long stagnation and also contribute to a better understanding of your body, teaching you to control it. This, in turn, will help with other postures.
   • Sit on the mat.
   • Bend your knees and cross them.
   • Lean on your hands, balance your body, climb on the rug 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’s weight loss in the lower abdomen, sides and waist. In addition, it helps build proper breathing (only when doing slow poses).
   • Being straight, the legs are spread shoulder -width apart.
   • Raise your hand and spread it to the side.
   • Turn the left foot outwards and lean toward it, stretching with the fingers of the right hand.
   • Stop in this position for thirty seconds, then replace the arms and legs with the opposite, do the same.
   • At the same time, you need to take care of your body. It must move by hand.
3. Asan (posing) in the sitting position "Gomukhasana". This posture increases 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 concentrate and focus on yoga.
   • Sit on the mat and bend your knees.
   • Stretch your right leg below your left knee and straighten your back.
   • Place your left foot on your right.
   • Cross your arms behind your back.
   • Stay in this position for thirty seconds, then switch legs and straighten your arms.

Compulsory training includes:

1. Lying pose - "Dhanurasana" or submissive.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 slowly bend upwards, lifting the pelvis slightly off the floor.
   • Pull your head back.
   • When exhaling, return to starting position.
2. "Bhujangasana or cobra":
   • Lie on your stomach, put your legs together and stretch your fingers.
   • Put your hands under your shoulders.
   • Lean on your hands, inhale and at the same time get up so that your feet are still on the mat.
   • Bend and stretch your neck back as much as possible.
   • Make your way out and lie down gently on the mat.
3. Standing Pose - "Half Moon or Ardhachandrasana":
   • Proceed.
   • Imagine a line around you and, placing your feet straight, draw a semicircle with your feet so that the feet are not bent at the knees.
   • In this case, the body should also move with the legs, and the arms should be lowered down.

Complete the exercise with the following exercises:

1. "Urdhva Prasarita".This asana is very effective for weight loss as it works on the lower part of the body, especially the thighs and abdomen, from where the accumulation of fat comes out.
   • Lie on your back.
   • Cover your legs together.
   • Bend your arms and press to the body so that the palms are under the pelvic bones.
   • Gain strength and lift the body and legs, focusing only on the hands.
   • In this case, you should also stretch your neck and head.
2. "Virkshasana or tree":
   • Stand up and bring both feet together.
   • Lift one leg and bend it at the knee.
   • Rotate so that the foot is on the inside of the right thigh.
   • Rest on the legs and open as wide as possible so that the thigh and pelvic muscles are functioning properly.
   • When you feel you can stand up straight, raise your hands and linger for a minute.
   • After that, you can relax again.

It affects the leg muscles, strengthens them and contributes to thigh slimming. In addition, this posture improves a person’s overall balance and concentration.

Reviews of those who have lost weight

To understand the effects that can be achieved by doing yoga, consider the reviews of people who have tried it:

1. Male, 28 years old. "I have long been interested in how to do this gymnastics, and finally decided to try, besides, there is a need to lose weight. At first it was very unusual and even painful, because before that I had never done any sports before. , but after a week of training, the pain in the muscles disappeared and everything became more fun. I like to exercise three times a week for five months. Currently, I lose 11 pounds. At the same time, I don't really follow a diet and so to speakdon't push anything. Now I do it just as a hobby, because I really like this business.
2. Female, 35 years old. "On the advice of a friend, I started practicing this yoga class to get rid of my sides and cellulite. I practiced video tutorials at home twice a week. In the first lesson, I felt sticky, because both my legs and hands weren't really compliant. , but I got used to it and even got carried away. As a result, in eight months of working, I gained a new physique, slim and beautiful. Lost twelve pounds of fat. In addition, I began to feel stronger and healthier. Now I advise everyonepeople for safe weight loss methods.
3. Girl, 21 years old. "This gymnastics is a real savior for me. I work at an inactive job and, therefore, I am overweight and have big problems with my spine. No diet and fasting helped me, so I decided to try this method as well. I exercised alone, without a trainer. The result, of course, was not immediate, and I had to sweat, but after two months I felt better. My figure took at least some form, and the tension in my spine decreased. I continued trainingand in another six months I lost eight pounds, which I am very happy about.
4. Female, 29 years old. "I've been struggling with weight for over a year, but I still can't achieve what I want. When I heard about fashionable yoga, I couldn't resist and even started classes. Honestly, I was expecting better. On my understanding, it was supposed to be a more intense workout, but there was just a warm -up and stretching of the muscles that didn't want me to bend in the right direction at all. As a result, I stopped studying after the first two weeks, because I didn't see results. I didn't fit. "

As a result, according to the comments, we can say that in most cases this method of losing weight helps people and they lose weight. Yoga lessons must be practiced regularly for the effect to be truly noticeable.

Doctor's opinion

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

Contraindications to yoga for weight loss

Prohibitions include the presence of health problems such as:

1. Hernias in the abdomen and in the back.
2. The first six months after a stroke.
3. The last months of pregnancy.
4. Heart and kidney disease.
5. Severity of ulcers, cholecystitis.
6. Hypertension.
7. Mental illness (although depression can be treated).
8. Tachycardia.
9. Arthritis and its severity.
10. After severe trauma to the skull.
11. After surgery no earlier than six months.
12. With the flu.
13. When the vertebrae are displaced.

Blitz tips

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