Sometimes as yoga for weight loss teaches regular Hatha yoga or Iyengar yoga. Indeed, the systematic practice of any style of yoga can lead to weight loss, because all kinds of this ancient gymnastics can calm the spirit, strengthen the body, speed up metabolism and let you take a more sober look at your own life, diet, rest and day. However, in modern fitness there are special complexes of classes like videos designed in such a way that you not only strengthen your muscles, but also burn as many calories as possible during one workout. The yoga exercises for weight loss offered to you belong to the fitness direction, they work more with the physical side of the problem. They can be done at home. Well, spiritually rich yoga is better to practice in a special school.
Lose Weight with yoga: periodicity and introductory rules
These simple exercise rules will help you double the effectiveness of your weight loss yoga workout. First of all, try to work in the morning, before Breakfast, on an empty stomach, or refrain from eating for at least three hours before class. Food masses in the stomach can disrupt the breathing technique, which is half the success in your classes.
Try to work not on the number of repetitions but on the quality of the exercise. Even if you can not perform all the repetitions of weight loss exercises, try to do as much as you can work out qualitatively. This is the basic principle of yoga – to monitor your own condition and gradually to improve it, and not to pay attention to external conditions.
To Do barefoot in comfortable clothes. The room before training should be a little aired, but do not arrange drafts and do not allow overcooling of the body.
Like all exercise, yoga for weight loss begins with warm-up. Do it as a morning exercise as soon as you get out of bed, after visiting the toilet. You can drink a glass of water before practices. Open a window or go outside. Stand up straight in a comfortable position, but unfold your shoulders. Take one sharp deep breath and hold your breath for a comfortable time. Then exhale naturally. Do 10 breathing cycles.
Then do a multi-step breath at least 10 times. Inhale air in small portions 3-4 times, and exhale as well, without delay. Exercise awakens your inner energy, sounds should be powerful, but intermittent. Imagine a big dog breathing after running on a hot day.
Yoga Exercises for weight loss
After breathing exercises you can start Greeting the Sun
Stand up straight, legs the width of the pelvic bones, knees straight. Stretch both hands up, parallel to the ears, stretch the spine, breathe naturally, then relieve tension and lean forward to the toes. Hands resting on the floor. Again, pull the spine, relax the shoulder clamps, slightly tighten the body to the legs. Shift your weight on your palms and go jump in emphasis on the toes and palms. Stay in this position for 3-4 breathing cycles and slowly fall to the floor due to the tension of the triceps. You can not how many seconds "hover" over the floor. Lie down, put your hands in the castle and bend back in the pose of a Cobra. Put your palms at chest level and, pushing off, take the pose of a dog looking down (similar to the inverted letter L). Step right foot between the hands, tear the body "from the hip" and straighten into a lunge, stretching his hands up. Hold for a couple of cycles and return to the rack with your hands up (mountain pose) Repeat the cycle 3-4 times on each leg. This is one of the best yoga exercises for weight loss. It's simple, but very effective.
a Bunch of crunches and waist
Take the emphasis in the plank pose on straight arms. Hold for 60 seconds. Then alternately tear off the right and left straight leg and "hang" on each leg for 30 seconds. Then move to the side bar (T-pose), leaning on one palm, straight legs. Fix the T-position on each side for 20-30 seconds. At the end of the ligament sit on the buttocks and take the position of the letter V, arms outstretched. Hold the pose for 30-60 seconds. Repeat a bunch of 1 or 2 times. This is a great yoga exercise for slimming the abdomen.
a Bunch of back and arms
Take the plank pose on straight hands. Slowly press from floor 10 times so that your forearms are parallel to the body (as in the sun salutation). Then do the Cobra, but stretch your hands to the sides so that the body on top resembled the letter T, and bring the shoulder blades to the spine. Secure the pose for 30-60 seconds and go in downward dog, staying in the pose for 30 seconds. Repeat as necessary.
a Bunch of thighs and buttocks
From mountain pose (stand straight) drop down into a squat as if sitting down on a chair. Stretch your hands up and buttocks back. Fix at the bottom for 60 seconds, breathe. Then do a "swallow" (stand on one leg with body and leg, parallel to the floor) for 30 seconds on each leg. Finally, lower yourself into warrior 1 position, or straight lunge, holding the position for 30 seconds with each leg. This is a good yoga exercise for slimming your legs, not just your thighs and buttocks.
At the end, sit on the floor, stretch your body to the straight legs for 30 seconds, perform a shoulder bridge or birch for 30 seconds and relax quietly in the pose lying on the floor. Here are the yoga exercises today recommend fitness trainers for, to lose weight.
Video lessons: yoga exercises for weight loss at home
Especially for AzbukaDiet.ru – fitness trainer Elena Selivanova