Yoga for weight loss: tips for beginners

There are many different methods of losing weight, each of which has its own characteristics. This article will discuss classic yoga, its benefits, effects, rules, and much more in detail.

How does it work

Yoga affects weight loss like this:

• It improves the functioning of the whole organism, increasing the chances of stabilizing a person's normal weight.
• Removes subcutaneous fat deposits.
• It speeds up the metabolism, so food does not stay in the intestine and fats do not have a chance to settle so much. As a result, waste and toxins are released.
• It works all the muscles in the body, tightening and toning them, so the fat goes away.
• Due to physical activity, the calories that come with food are quickly depleted, so a person simply does not gain 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 proper formation and functioning without unnecessary overloads.
3. Best of all sports improves the flexibility of the joints and the body as a whole.
4. Increase strength and improve overall health.
5. It increases blood flow to the head, which promotes brain function.
6. During the lessons, people can meditate and regain inner balance, which is simply needed 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 best to do warm-up exercises for muscles and joints.
2. The first workout should last no 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 the success, so you need to spend enough time on it.
4. During menstruation and in the first few days after, classes should be as light as possible and have a calming and relaxing effect.
5. During exercise, it is better for pregnant women to limit themselves to sitting positions that do not harm the unborn child.
6. To benefit from these classes, you should practice yoga regularly (two to five times a week).
7. Before classes, it is necessary to prepare sportswear and a special carpet.
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 do stretches often.
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 classes, you should not overeat, otherwise you may experience unpleasant bloating. It is best not to eat all three hours before exercise.
12. Total lesson time should be between one and two hours. With longer classes, the body is put under too much stress.
13. If you experience muscle pain during training, you should abandon difficult exercises and move on to easier ones for a while.

Exercises to lose weight

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

1. "Tolasana" (sitting position). 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 to control it. This, in turn, will help with other positions.
   • Sit on the mat.
   • Bend your knees and cross them.
   • Leaning on your hands, balance your body, lifting yourself above the mat if possible.
   • Take a deep breath and slowly exhale.
   • Return to the initial 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. Plus, it helps build proper breathing (only when doing the pose slowly).
   • Become straight, feet shoulder-width apart.
   • Raise your arms and spread them to the sides.
   • Rotate the foot of the left foot outward and bend towards it, extending the fingers of the right hand.
   • Stop in this position for thirty seconds, then replace the arm and leg with the opposite one, do the same.
   • At the same time, you need to take care of your body. It has to move with the hand.
3. Asan (pose) in sitting "Gomukhasana". This posture 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.
   • Extend your right leg below your left knee and straighten your back.
   • Put 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.

Mandatory exercises include:

1. Lying Pose - "Dhanurasana" or bow.Technique:
   • Lie on your stomach and bend your knees, lift them up.
   • Put your hands behind your back and wrap them around the outside of your ankles.
   • Inhale and slowly arch upward, lifting your hips slightly off the floor.
   • Pull your head back.
   • When you exhale, return to the starting position.
2. "Bhujangasana or cobra":
   • Lie on your stomach, bring your feet together and stretch your toes.
   • Put your hands under your shoulders.
   • Leaning on your hands, inhale and at the same time stand up so that your feet are still on the mat.
   • Bend over and stretch your neck back as far as possible.
   • Get out and slowly lie down on the mat.
3. Standing Pose - "Half Moon or Ardhachandrasana":
   • Go straight ahead.
   • He imagines a line around you and, placing the foot straight, draws a semicircle with the foot so that the leg does not bend at the knee.
   • In this case, the body should also move with the leg, and the arms should be lowered down.

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, from which the accumulations of fat come off.
   • Lie on your stomach.
   • Close your legs together.
   • Bend your arms and press them to your body so that your palms are under your pelvis bones.
   • Gain strength and lift your body and legs, focusing only on your hands.
   • In this case, you should also stretch your neck and head up.
2. "Virkshasana or tree":
   • Stand up and bring both feet together.
   • Raise one leg and bend it at the knee.
   • Rotate it so that the foot is on the inside of the right thigh.
   • Place it on your leg and open it as far as possible so that the muscles of the thighs and pelvis work well.
   • When you feel like you can stand straight, he raises his hands and lingers for a minute.
   • After that, you can rest again.

He acts on the muscles of the legs, strengthening them and contributing to the slimming of the thighs. Additionally, this posture improves a person's overall balance and concentration.

Reviews of those who have lost weight

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

1. Man, 28 years old. "I have long been interested in this way of doing gymnastics and in the end I decided to try, besides, there was a need to lose weight. At first it was very unusual and even painful, because I had never played any sports before, but after a week of training the pain in my muscles disappeared and everything became more fun. I enjoyed exercising three times a week for five months. During this time, I lost 11 lbs. At the same time, I wasn't really on diets and I practically didn't refuse anything. Now I only do it as a hobby, because I really like this business. "
2. Woman, 35 years old. "On the advice of a friend, I started practicing these yoga classes to remove my hips and my cellulite. I practiced video tutorials at home twice a week. In the first lessons I felt like wood, because neither my legs nor my legs. 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, slim and beautiful figure. I lost twelve pounds of fat. In addition, I started to feel stronger and healthier. Now I recommend to everyone such a safe method to lose weight.
3. Girl, 21 years old. "This gymnastics is a real salvation for me. I have a sedentary job and, as a result, I am overweight and have big spinal 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 immediately, and I had to sweat, but after two months I felt better. My figure took at least one shape and the tension in my spine decreased. I continued to training and in another six months I lost eight kilograms, which I am very happy with.
4. Woman, 29 years old. "I've been struggling with my kilograms for over a year, but I still can't get what I want. When I heard about such a trendy yoga, I couldn't resist and even started classes. To be honest, I was expecting better. In my opinion, it should have been 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 left classes after the first two weeks , because I didn't see the result. I didn't adapt. "

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

Opinions of doctors

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

Contraindications to yoga for weight loss

The 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. Diseases of the heart and kidneys.
5. Exacerbation of ulcers, cholecystitis.
6. Hypertension.
7. Mental illness (although depression can be addressed).
8. Tachycardia.
9. Arthritis and its exacerbations.
10. After severe trauma to the skull.
11. After the operations not earlier than six months.
12. With a cold.
13. When the vertebrae are displaced.

Blitz Tips

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