Yoga for weight loss - tips for beginners

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

How it works

Yoga affects weight loss in this way:

• It improves the functioning 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 intestines and fat doesn't have the opportunity to settle as much. As a result, waste and toxins are released.
• It makes all the muscles in the body work, tightening and toning them so the fat disappears.
• Due to physical activity, the calories that come with food burn quickly, so a person simply doesn't put on extra pounds.

Pros 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 perfectly tones the muscles of the body and contributes to their good training and functioning without unnecessary overload.
3. Better than all sports, it improves the flexibility of joints and the body as a whole.
4. Increases strength and improves overall health.
5. It increases blood flow to the head, which promotes brain function.
6. During classes, people can meditate and come into inner balance, which is simply necessary after a hard day's work.

tips for beginners

1. If you are just starting to practice yoga, you should perform simple exercises, as it is harmful to immediately subject an unprepared body to heavy loads. It is better to do warm-up exercises for muscles and joints.
2. The first workout should not last more than fifteen minutes, so that the body has time to work, but at the same time not overloaded.
3. Proper breathing is already half success, so you need to devote enough time to it.
4. During menstruation and the first few days after it, classes should be as light as possible and have a calming and relaxing effect.
5. When exercising, it is best for pregnant women to confine themselves to sitting positions that do not harm the fetus.
6. To benefit from these lessons, you should practice yoga regularly (two to five times a week).
7. Before classes, it is necessary to prepare sports clothes and a special mat.
8. Drafts should be avoided in the room where the sessions will take place.
9. To make your muscles flexible, like real yogis, you need to stretch frequently.
10. It is advisable to give up bad habits and eat healthy foods so as not to interfere with the beneficial effects of yoga on your body.
11. Before classes, you should not overeat, otherwise you may experience unpleasant bloating. It's best not to eat at all three hours before exercise.
12. Total class time should be between one and two hours. With longer classes, the body is subject to a lot of stress.
13. If during training you feel muscle pain, you should leave the difficult exercises and move on to the easier ones for a while.

exercises to lose weight

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

1. "Tolasana" (Sitting Pose). Such an exercise helps very well to develop the muscles of the hands after a long stagnation and also contributes to a better understanding of your body, teaches you how to control it. This, in turn, will help with other poses.
   • Sit on the mat.
   • Bend your knees and cross them.
   • Supporting yourself on your hands, balance your body, lifting yourself above the mat 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 to build correct breathing (only when performing the pose slowly).
   • Stand straight with your feet shoulder-width apart.
   • Raise your arms and spread them out to the sides.
   • Turn the foot of your left foot out and lean into it, extending the toes of your right hand.
   • Stop 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 take care of your body. It must move by hand.
3. Asan (Pose) in Sitting Position "Gomukhasana". This pose improves blood flow to the legs and arms, which has a beneficial effect on future more complex weight loss exercises. Also, it helps to focus and focus on yoga.
   • Sit on the mat and bend your knees.
   • Stretch your right leg under 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 stretch your arms.

Mandatory exercises include:

1. Lying Pose - "Dhanurasana" or Bow.Technique:
   • Lie on your stomach and bend your knees, lift them up.
   • Place your hands behind your back and wrap them around the outside of your ankles.
   • Inhale and arch slowly, lifting your pelvis slightly off the floor.
   • Pull your head back.
   • On exhalation, return to the starting position.
2. "Bhujangasana or Snake":
   • Lie on your stomach, bring your feet together and stretch your toes.
   • Place your hands under your shoulders.
   • Supporting yourself on your hands, inhale and at the same time lift yourself up so that your feet are still on the mat.
   • Lean over and stretch your neck back as far as possible.
   • Make an exit and slowly lie down on the mat.
3. Standing Pose - "Half Moon or Ardhachandrasana":
   • Be direct.
   • Imagine a line around you and, putting your foot straight, draw a semicircle with your foot so that your leg doesn't bend at the knee.
   • In this case, the body must also move with the leg, and the arms must be lowered to the bottom.

Finish the workout 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, where the fat accumulations come out.
   • Lie on your stomach.
   • Close your legs together.
   • Bend your arms and press them against your body so that your palms are under the bones of your pelvis.
   • Gain strength and lift your body and legs, focusing only on your hands.
   • In this case, you should also stretch your neck and head upwards.
2. "Virkshasana or Tree":
   • Stand up and place both feet together.
   • Lift one leg and bend it at the knee.
   • Rotate it so that your foot is on your right inner thigh.
   • Support it on the leg and open it as much as possible so that the muscles of the thighs and pelvis work well.
   • When you feel like you can stand, raise your hands and stand for a minute.
   • After that, you can rest again.

It affects the leg muscles, strengthening them and contributing to the slimming of the thighs. Also, this pose improves a person's overall balance and concentration.

Comments from those who lost weight

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

1. Male, 28 years old. "I have been interested in this form of gymnastics for a long time and finally I decided to try it, besides, there was the need to lose weight. At first it was very unusual and even painful, because before that I had never done any sport before, but after a week of training, the sore muscles disappeared and everything became more fun. I enjoyed working out three times a week for five months. During that time, I lost 11 kilos. At the same time, I really didn't follow any diets and practically didn't refuse nothing. Now I just do it as a hobby, because I really like this business. "
2. Female, 35 years old. "On the advice of a friend, I started to practice these yoga classes to remove my sides and my cellulite. I practiced video tutorials at home twice a week. In the first classes, I felt like a dick, because neither my legs nor my hands really obeyed, but then I got used to it and even got carried away. As a result, in eight months of work, I acquired a completely new, slender and beautiful figure. I lost twelve kilos of fat. In addition, I started to feel stronger and healthier. Now I advise everyone such a safe method of weight loss.
3. Girl, 21 years old. "This gym is a real lifesaver for me. I work in a sedentary job and therefore I am overweight and I have big back problems. No diet and fasting helped me, so I decided to try this method too. 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. My figure took at least some shape, and the tension in my spine lessened. I continued training and in another six months I lost eight kilos, which makes me very satisfied.
4. Female, 29 years old. "I've been struggling with my pounds for over a year now, but I still can't achieve what I want. When I heard about such a trendy yoga, I couldn't resist and started classes too. To be honest, I expected better. , it should have been a more intense workout, but there was only a warm-up and stretch of the muscles that didn't want me to bend in the right direction. As a result, I dropped out of classes after the first two weeks because I didn't see the result. fit. "

As a result, according to the reviews, we can say that in most cases this weight loss method helps people and they lose weight. Yoga classes must be practiced regularly for the effect to be really noticeable.

Doctors' opinions

Doctors consider this gymnastics very productive if it is practiced reasonably and without contraindications. They justify this by the fact that during these classes a person is not subjected to heavy loads, but only performs gymnastic exercises that help to improve muscle tone and maintain 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 back.
2. The first six months after a stroke.
3. Last months of pregnancy.
4. Heart and kidney diseases.
5. Exacerbation of ulcers, cholecystitis.
6. Hypertension.
7. Mental illness (although depression can be treated).
8. Tachycardia.
9. Arthritis and its exacerbations.
10. After severe trauma to the skull.
11. After operations not earlier than six months.
12. With a cold.
13. When the vertebrae are dislocated.

Blitz Tips

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