Yoga for weight loss - tips for beginners

There are many different weight loss methods, each with its own characteristics. This article will discuss in detail classical yoga, its benefits, effect, rules and much more.

How it works

Yoga affects weight loss as follows:

• Improves the functioning of the whole organism, which increases the chances of stabilizing a person's normal weight.
• Removes deposits of subcutaneous fat.
• It speeds up the metabolism so that food is not retained in the intestines and fats do not have the opportunity to be stored so much. As a result, waste and toxins are released.
• It makes all the muscles of the body work by tightening and toning them so that the fat disappears.
• Due to physical activity, the calories that come with food are burned quickly, so a person simply does not gain more weight.

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 overload.
3. Better than all sports improves flexibility of 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 classes, people can meditate and get 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, then you need to 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 to overload.
3. Proper breathing is already half the battle, so you need to give it enough time.
4. During menstruation and in the first days after it, the hours should be as light as possible and have a calming and relaxing effect.
5. When exercising, it is better for pregnant women to limit themselves to sitting positions that will not harm the unborn baby.
6. To take advantage of these lessons, you need to practice yoga regularly (two to five times a week).
7. Before lessons it is necessary to prepare sportswear and a special carpet.
8. Currents 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 give up bad habits and eat healthy food so as not to interfere with the beneficial effects of yoga on your body.
11. You should not eat too much before lessons, otherwise you may experience unpleasant bloating. It is best not to eat at all three hours before a workout.
12. The total class time should be between one and two hours. During longer lessons, the body is subjected to too much stress.
13. If you experience muscle pain during a workout, then you need to give up difficult exercises and move on to easier ones for a while.

Exercises for weight loss

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

1. Tolasana (sitting posture). Such an exercise very well helps to develop the muscles of the arms after a long stagnation and also contributes to a better understanding of your body, teaches you to control it. This in turn will help in other poses.
   • Sit on the mat.
   • Bend your knees and cross them.
   • Leaning on your arms, balance your body, rising above the carpet, if possible.
   • Take a deep breath and exhale slowly.
   • Return to starting position.
2. Parivritta trikonasana or triangle (upright). This exercise relieves back pain, strengthens the muscles of the thighs and contributes to the weight loss of a person in the lower abdomen, sides and lower back. It also helps to build proper breathing (only when performing the position slowly).
   • Stand up straight, feet shoulder-width apart.
   • Raise your arms and spread them apart.
   • Turn the foot of the left foot outwards and lean towards it, stretching with the fingers of the right hand.
   • Stop in this position for thirty seconds, then change arms and legs with the opposite, do the same.
   • At the same time you need to take care of your body. You have to move your hand.
3. Asun (pose) in a sitting position "Gomukhasana". This posture improves blood flow to the legs and arms, which has a beneficial effect on future more complex weight loss exercises. It also helps you 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 change legs and straighten your arms.

Mandatory exercises include:

1. Lying posture - "Dhanurasana" or bow.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 your pelvis slightly off the floor.
   • Pull your head back.
   • When exhaling, return to starting position.
2. "Bhujangasana or cobra":
   • Lie on your stomach, gather your legs and stretch your toes.
   • Put your hands under your shoulders.
   • Leaning on your arms, inhale and at the same time rise so that your feet are still on the mat.
   • Bend down and stretch your neck back as much as possible.
   • Make an exit and slowly lie down on the mat.
3. Upright posture - "Pololuna or Ardhachandrasana":
   • Stand up.
   • Imagine a line around you and, with your leg straight, draw a semicircle with your leg so that the leg does not bend at the knee.
   • In this case, the body should also move with the legs and the arms should 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 in the lower part of the body, especially the thighs and abdomen, from which fat accumulates.
   • Lie on your stomach.
   • Close your legs together.
   • Bend your arms and press them to your body so that your palms are under your pelvic bones.
   • Gain strength and lift your body and legs, focusing only on your arms.
   • In this case, you also need to stretch your neck and head up.
2. "Virkshasana or tree":
   • Stand up and put both feet together.
   • Lift one leg and bend it at the knee.
   • Rotate it so that the foot is on the inside of the right thigh.
   • Rest it on your feet and open it as wide as possible so that the muscles of the thighs and pelvis work well.
   • When you feel you can stand up straight, raise your arms and hold for a minute.
   • Then you can rest again.

It affects the muscles of the legs, strengthening them and contributing to the weakening of the thighs. In addition, this posture improves a person's balance and overall concentration.

Reviews of those who have lost weight

To find out what effect can be achieved through yoga, look at the reviews of people who have tried it:

1. Male, 28 years old. "I have long been interested in this way of doing gymnastics and finally decided to give it a try, and I needed to lose weight. At first it was very unusual and even painful, because I had never played any sport before, but after a week of training the muscle pain disappeared and everything became more fun. I enjoyed training three times a week for five months. During this time I lost 11 pounds. At the same time, I really didn't follow diets and practically didn't refuse anything. Now I do it only as a hobby, because I really like this business.
2. Female, 35 years old. "On the advice of a friend, I started practicing these yoga classes to get rid of my sides and cellulite. I practiced video lessons at home twice a week. In the first lessons I felt wooden because neither my legs nor my arms really obeyed, but then I got used to it and even got carried away. As a result of eight months of work, I gained a completely new figure, slender and beautiful. I lost twelve pounds of fat. I also started to feel stronger and healthier. Now I advise everyone about such a safe method of weight loss.
3. Girl, 21 years old. "This gymnastics is a real salvation for me. I work at a sedentary job and am therefore overweight and have major spinal problems. No diets or starvation helped me, so I decided to try this method as well. 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 on at least some shape and the tension in my spine decreased. I continued to train and lost eight kilograms in another six months, which I am very happy about.
4. Female, 29 years old. "I've been struggling with my weight for over a year, but I still can't get what I want. When I heard about such modern yoga, I couldn't resist and also started lessons. Honestly, I expected better. I thought it was supposed to be a more intense workout, but there was only warming up and stretching the muscles, which didn't want me to bend in the right direction at all. As a result, I dropped out of class after the first two weeks because I didn't see the result. I didn't fit. "

As a result, according to the comments, we can say that in most cases this method of weight loss helps people and they lose weight. Yoga lessons 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 wisely 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 order to the general condition of the body.

Contraindications to yoga for weight loss

Prohibitions include the presence of such health problems as:

1. Hernias in the abdomen and back.
2. The first six months after a stroke.
3. The last months of pregnancy.
4. Heart and kidney disease.
5. Exacerbation of ulcers, cholecystitis.
6. Hypertension.
7. Mental illness (although depression can be overcome).
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 displacing the vertebrae.

Blitz tips

1. Always do a light warm-up before you start a class.
2. After each pose you should pause and resume breathing.
3. Half an hour after the lesson you should drink a glass of water to return the water balance to normal.