For those who want to trim their waist, 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.Several thousand years of practice have helped people make their bodies flexible, elastic and get rid of extra pounds.Systematic exercises lead not only to weight loss on the sides, abdomen, hips, but also to rejuvenation of the body as a whole.
Does yoga help you lose weight and get rid of belly fat?
Numerous studies confirm that yoga exercises for losing fat on the abdomen and sides are more effective than traditional gym workouts.Just half an hour a day to perform certain asanas can save you from 2.5 kg of excess weight per week.Exercise and meditation lead to a connection between mind and body, allowing you to intuitively switch to a healthy diet and give up unhealthy foods.
Benefits for the body
The exercise system helps to deal with excess weight in several ways:
- getting physical activity;
- acceleration of metabolism;
- formation of healthy eating habits.
As a result, you will certainly lose weight, although the desired goal will not be achieved as quickly as with fitness classes.There are other benefits to these workouts.Exercise will bring great benefits to the body:
- your posture will straighten and your spine will strengthen;
- the work of the heart 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 losing weight with yoga exercises is based on the isometric effect on the muscles.Unlike power loads, muscle tissue is stretched, 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 calm pace and calm execution of asanas.The load is comparable to strength training.There are 4 exercises in the main complex.Learning asanas on your own from pictures and videos from the internet can be dangerous, so seek professional help from a trainer.
- Iyengar.For convenience and high efficiency of this system, various devices are used: rollers, belts, supports.All loads are static;the development of the complex takes into account the individual characteristics of the student.
- Ashtanga.In exercises of this system, it is important to achieve synchronization of breathing with movements.The result is internal heat and profuse sweating of the body.The increased supply of oxygen ensures the accumulation of vital energy.The practitioner gains strength and lightness.
- Kundalini.The system includes meditations combined with movements.Classes have no contraindications;after regular training, the body will gain flexibility, mobility and endurance.Additional benefits are increased resistance to stress, improved body function, increased awareness and self-discipline.
Yoga at home
Yoga does not involve dynamic movements.In some asanas you have to move, in others you just have to stay in a certain pose.It is important to follow all the rules of performance and monitor your breathing.It can be difficult for beginners to independently assess the correctness of the execution of asanas, therefore it is recommended to contact a specialist who will teach the technique and choose a complex based on the condition of the beginner's body.
For the belly and waist
To shape an ideal figure, a beautiful stomach and sides and to keep fit, you don't need to exhaust yourself with strength training;get yoga asanas in your arsenal.
Static exercises will help you form graceful curves of the body and strong abdominal muscles:
- a bar;
- Downward Dog Asana;
- Eagle pose;
- Twisted stomach;
- Sethu Bandha Sarvangasana;
- A walking turtle.
For a flat stomach
This type of workout will help you get rid of excess fat around your belly.One of the effective practices is healing self-massage.Warm your hands by rubbing them together, then massage 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 slimming the stomach and sides include the following:
- Cobra Pose;
- Pavanmuktasana;
- Bow pose;
- Udyana bandha.
For beginners
Overweight people who have never exercised will have a hard time losing weight through cardio or strength training.Yoga will help you strengthen your muscles even with the simplest exercises available to beginners.The main task is to focus on the correct performance technique, as well as on breathing, in this case you can count on a good result.
Asanas
A common problem in women is a large belly.Some exercises from Indian practices will help you make your figure slim and flexible.With daily training, the results will be visible after two weeks.Before starting the workout, don't forget to warm up.Fixation in the asana is necessary for 1 minute, but for beginners this period can be shortened.Do each exercise at least 2 times.
Cobra pose
Starting position - lying on your stomach:
- Legs straight, together, feet outstretched.
- The arms are bent at the elbows, pointing upwards, the hands are placed under the shoulders.
- As you inhale, lift your body without supporting yourself on your palms, using your back muscles for movement.
- Halfway through, inhale and exhale slowly twice.
- At the end of the lift, your arms should be straight.Pull your head and neck up, your chin should be towards your chest and your gluteal muscles should be tight.
- After two breath cycles, come out of the asana.
Downward facing dog
One of the popular yoga exercises for slimming the stomach and sides is the downward facing dog asana.First you need to do a warm-up, the end of which will be the child's pose - Balasana.To perform the downward facing dog asana, after warming up, assume a kneeling position as follows:
- Place your palms at shoulder level, spread your fingers and focus on their pads.
- keep your back straight, hips perpendicular to the floor;
- fix your feet, bend your toes, and your heels should look up, the outer ribs of your legs 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 the board.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 apart.Take 1-2 steps forward.You should feel the tendons under your knees stretch.Relax your head between your hands and body.Extend your legs as much as possible by 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 - 1 minute, breathe regularly.
Warrior pose
Yoga for Belly, Butt and Thighs offers the Warrior Pose exercise:
- To perform the asana, stand up straight, then take a wide step back.
- When performing, the feet are firmly planted on the floor.You need to straighten the lower back, raise your hands up.
- Breathing remains even and calm throughout.
- Hold the position for as long as you can stand it.
- You can complicate the task 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 along your body.
- Take a deep breath, bend your knees, lift them up and grab your ankles with your hands.
- The pose resembles a stretched bow.Raise your head, chest and hips as high as possible, strain your back, keep your arms straight.
- You can hold your breath in this position or take slow, deep breaths.Hold the asana as long as possible.
- As you exhale, return to the starting position.Repeat the exercise 5 times.
A triangle
Stand up, lift your stomach, stretch your legs, and then:
- Inhale, spread your legs 1 meter wide, spread your arms to the sides parallel to the surface of the floor.
- Exhale, grasp the right shin with your right hand.
- Inhale and pull your sides.
- Extend your left arm up as you turn your head to the left.The hands are located on the same line.
- Turn your legs out: the right leg fully and the left leg at 45 degrees.Concentrate your gaze on your left palm.
- Stretch your spine and neck as much as possible.Hold the position for 30-60 seconds, then repeat on the other side.
Kumbhakasana
Classic yoga for the abdomen and waist includes plank pose or Kumbhakasana.To perform it, you need to press your palms to the floor at the width of the shoulders and transfer the weight of the body to them.Stretch your legs, press the socks tightly to the surface.This position resembles a plank or a standard push-up position.The body should be in one plane, the back and legs straight.
Exercise technique
In order for the 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 takes place in a well-ventilated room;
- the best time is early morning or late evening;
- breathing is done through the nose;
- 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, in what position to put your leg, how to stand up or lie down correctly.Choose the most convenient and effective exercises for yourself.