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 classical yoga in detail, its advantages, effects, rules and much more.

How does it work

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.
• Eliminates subcutaneous fat deposits.
• It speeds up metabolism, so food doesn't stay in the intestines and fats don't get a chance to settle as much. As a result, waste and toxins are released.
• It makes all the muscles of the body work, tensing and toning them, so the fat disappears.
• Due to physical activity, the calories that come with food are quickly burned, so a person simply does not gain more extra pounds.

Pros of yoga and its advantages over other sports:

1. This gymnastics method helps with stress and nervous states, 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, it improves the flexibility of the 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 the classes, people can meditate and achieve 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, since 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 training should last no more than fifteen minutes, so that the body has time to work, but at the same time it does not overload.
3. Proper breathing is already half the success, so you need to spend enough time on it.
4. During menstruation and in the first 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 limit themselves to sitting in positions that will not harm the fetus.
6. To benefit from these lessons, you must practice yoga regularly (two to five times a week).
7. Before the lessons, it is necessary to prepare sportswear and a special mat.
8. Drafts should be avoided in the room where the sessions will take place.
9. In order for your muscles to be flexible, like true 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 the lessons, you should not eat too much, otherwise you may experience unpleasant bloating. It is best not to eat anything three hours before exercise.
12. Total class time should be between one and two hours. With longer lessons, the body is subjected to too much stress.
13. If during training you experience muscle pain, then you should leave difficult exercises and move on to easier ones for a while.

Exercise to lose weight

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 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 postures.
   • Sit on the mat.
   • Bend your knees and cross them.
   • Supported on your hands, balance your body, lifting yourself off the mat if possible.
   • Take a deep breath and exhale slowly.
   • Return to the starting position.
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. Also, it helps to develop correct breathing (only when performing the pose slowly).
   • Stand up straight, with your feet shoulder-width apart.
   • Raise your arms and extend them to the sides.
   • Turn the foot of the left foot out and lean towards it, stretching the fingers of the right hand.
   • Stay in this position for thirty seconds, then replace the arm and leg with the opposite, do the same.
   • At the same time, you must take care of your body. It must be moved by hand.
3. Asan (posture) 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 concentrate in yoga.
   • Sit on the mat and bend your knees.
   • Stretch your right leg below your left knee and straighten your back.
   • Put your left foot on top of 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 down posture - "Dhanurasana" or bow.Technique:
   • Lie on your stomach and bend your knees, raise them up.
   • Put your hands behind your back and wrap them around the outside of your ankles.
   • Inhale and slowly arch up, slightly lifting your pelvis off the ground.
   • Pull your head back.
   • As you exhale, return to the starting position.
2. "Bhujangasana or cobra":
   • Lie on your stomach, bring your feet together and straighten your toes.
   • Place your hands under your shoulders.
   • Supporting yourself on your hands, inhale and at the same time rise up so that your feet are still on the mat.
   • Bend over and stretch your neck back as far as possible.
   • Make an exit and slowly lie back on the mat.
3. Standing Pose - "Half Moon or Ardhachandrasana":
   • Stand up straight.
   • Imagine a line around you and, keeping your foot straight, draw a semicircle with your foot so that your leg does not bend at the knee.
   • In this case, the body should also move with the leg, 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 losing weight because it works the lower part of the body, especially the thighs and abdomen, where fat deposits are released.
   • Lie face down.
   • Close your legs together.
   • Bend your arms and press them against your body so that your palms are below your pelvic bones.
   • Gain strength and raise 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.
   • Turn it so that the foot is on the inside of the right 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 up straight, put your hands up and stay for a minute.
   • After that, you can rest again.

It acts on the muscles of the legs, strengthening them and contributing to the slimming of the thighs. Also, this pose 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. Male, 28 years old. "For a long time I was interested in this way of doing gymnastics, and finally decided to try, besides, it was necessary to lose weight. At first it was very strange and even painful, because I had never done sports before, but after a week of training, the pain in the muscles disappeared and everything became more fun. I enjoyed working out three times a week for five months. During this time, I lost 11 pounds. At the same time, I did not really follow diets and practically did not reject anything. Now I do it only 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 get rid of my sides and cellulite. I practiced video tutorials at home twice a week. In the first lessons I felt like wood, 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 figure, slender and beautiful. Lost twelve pounds of fat. In addition, I began to feel stronger and healthier. Now I advise everyone to use 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 therefore I am overweight and have big problems with my spine. No diet and fasting helped me, so I decided to try this method too. I trained alone, without a trainer. 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 the spine decreased. I continued training and in another six months I lost eight kilos, which I am very happy about.
4. Woman, 29 years old. "I have been struggling with my kilograms for more than a year, 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. As I have Understood, it should have been a more intense workout, but there was only 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 stopped the lessons after the first two weeks because I didn't see the result I didn't fit in. "

As a result, based on the feedback, we can say that in most cases this method of losing weight helps people lose weight. Yoga lessons must be practiced regularly for the effect to be truly noticeable.

doctors' opinions

Doctors consider this gymnastics to be quite productive if it is practiced reasonably 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 the general condition of the body in order.

Contraindications of yoga to lose weight

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 treated).
8. Tachycardia.
9. Arthritis and its exacerbations.
10. After severe trauma to the skull.
11. After operations no earlier than six months.
12. With a cold.
13. When the vertebrae are displaced.

lightning 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 to bring the water balance back to normal.