The question of the effectiveness of yoga for weight loss is interesting for many – for both those who are going to go to their first practice and who are already doing yoga or another type of physical activity. But the instructor can be not competent about this question, because the influence of yoga on the body depends not only on the perfect performance of asanas but also on many other factors – the right direction, nutrition, instructor, breathing exercises, etc.
Yoga for weight loss is used quite often. Many asanas work on obesity. But what can do a person, a beginner, who is just a little bit overweight? In this article, we will describe exercises for beginners in detail.
Best asanas for weight loss act in conjunction with a change in diet. These are commonplace recommendations that everyone knows about, but does not comply with:
• do not overeat;
• avoid food with spices;
• do not eat flour.
Professionals also recommend avoiding tea and, if possible, to switch to vegetarianism. It is an integrated approach that will bring a quick and desired result.
So, where you have to begin with if you have been never doing yoga exercises? The home complex of asanas can be practiced early in the morning, or late in the evening, after taking a shower. Clothing should be loose. It is recommended to breathe through the nose. The room should be ventilated. You need to train no earlier than 3 hours after a meal.
The simplest asanas are practiced standing. And although they are considered as the simplest exercises for beginners, their proper implementation leads to the disappearance of fat on the abdomen, sides and in the pelvic area. Fat from arms and legs will be also removed effectively. Doing them, you will see from your own experience whether yoga helps to lose weight.
You need to start in this way: stand straight, arms down along the body, knees, and feet together, glance right in front of you. The body should be straightened. This position of the body alone makes the stomach tighten. Stand like that for a few seconds. From this position of the body in hatha yoga begins all the asanas.
Moving from the position of Tadasana bring your hands in front of the chest, clasped hands in the “namaste” (Indian greeting sign). Then extend your arms above your head. The whole body, as it were, is pulled up, following the arms. Stand for a few seconds.
Then lower your arms, and bend one leg, placing the foot of one leg on the knee of the other. A bent leg should be strictly perpendicular to the one on the floor. Stretch your arms over your head again. Hold in this position for a few seconds, and then return to its original position.
If it is still difficult for beginners to stand on one leg, only the initial stage of this exercise can be practiced.
Stand straight. Straighten the body, look straight ahead. Leap legs and arms apart to the sides. Legs should be placed wider than shoulders. Turn the foot of the right foot to the right so that it is perpendicular to the foot of the left foot. After that, turn the left foot a little bit to the right.
Slowly lean to the right, trying to touch the right foot with the right hand. Ideally, the right palm should lie on the floor. The left hand goes up and is in line with the right. Turn your head up and look at the fingers of your left hand. Hold in this position for a few seconds.
Then repeat the other way.
When performing Trikonasana, do not bend your knees, trying to bend as low as possible. You can do this in a few exercises. This asana removes fat deposits from the sides and makes slender legs.
Get into Tadasana and spread legs and arms, as in the previous exercise. Lean-to the right, bending the right leg at the knee. The knee should touch the armpit. The left hand goes forward, in the direction of inclination, and is pressed to the ear. The right palm should lie on the floor. Intensively pull the whole body towards the tilt. Hold in this position for a few seconds.
Return to starting position and repeat tilt to the other side. Due to the intense stretching, fat is removed from the sides with the help of this asana. Fat deposits are also removed from the pelvic area.
Stand in Tadasana. Stretch your arms above your head, joining your palms. Leap your legs wider than your shoulders. Turn the right foot so that it is perpendicular to the left foot. Then turn the left foot slightly to the right. Turn the body to the right, holding your hands above your head, bend your right leg at the knee. Raise your head and look at the palm of your hand. Linger in this position. Return to starting position and repeat the exercise in the other direction.
This asana removes fat from the pelvic area well. Performing these yoga exercises for weight loss, breathing must be correlated with the position of the body. That is, exhale when tilting, and inhale when straightening. Do not hold your breath. When fixing the position of the body, breathe calmly.
This complex is not used in classical yoga as an asana for weight loss. Weight loss is a side effect of their implementation. The complex has other positive effects. It is created for beginners; the implementation does not cause difficulties. But there is also a complex that is especially recommended for obesity. It is also uncomplicated for beginners and is performed at home.
If the description of these exercises is not enough for you, you can watch the video on various platforms. At the very beginning, we recommend that you perform these exercises with an instructor. Yoga is useful not only for physical, but also for mental health, so this complex will help you to lose weight and to calm your thoughts.