Yoga to lose weight - tips for beginners

There are many different methods of losing weight, each of which has its own characteristics. This article deals in detail with classical yoga, its advantages, effects, rules and much more.

How it works

Yoga affects weight loss in these ways:

• It improves the functioning of the whole organism, which increases the chances of stabilizing a person's normal weight.
• Removes deposits of subcutaneous fat.
• It accelerates the metabolism so that the food does not remain in the intestines and fats cannot be deposited as much. This releases waste products and toxins.
• It makes all the muscles of the body work, tightening and toning them, so the fat disappears.
• Due to physical activity, the calories that come with eating quickly burn off, so a person simply stops gaining extra pounds.

Benefits of yoga and its advantages over other sports:

1. This method of gymnastics helps with stress and nervousness, as it trains 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. The mobility of the joints and the body as a whole improves better than all sports.
4. Increases strength and improves overall health.
5. Increases blood flow to the head, which promotes brain function.
6. During the classes one can meditate and find 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 should do simple exercises, because immediately putting heavy loads on an unprepared body is harmful. 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 it does not overload.
3. Proper breathing is half the battle, so give it enough time.
4. During menstruation and the first few days afterwards, the lessons should be as easy as possible and have a calming and relaxing effect.
5. When exercising, pregnant women should limit themselves to sitting positions that do not harm the unborn child.
6. To benefit from these lessons, you should practice yoga regularly (two to five times a week).
7. Before classes it is necessary to prepare sportswear and a special blanket.
8. Drafts should be avoided in the room where the sessions take place.
9. To make your muscles flexible, you need to stretch often, like real yogis.
10. It is advisable to give up bad habits and eat a healthy diet so as not to spoil the beneficial effects of yoga on your body.
11. Before class, you should not eat too much, otherwise you may experience unpleasant flatulence. It's best not to eat anything at all three hours before a workout.
12. Total teaching time should be between one and two hours. Longer lessons put too much strain on the body.
13. If you feel muscle pain during exercise, you should abandon difficult exercises and move on to easier ones for a while.

weight loss exercises

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

1. "Tolasana" (sitting pose). 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 helps with other postures.
   • Sit on the mat.
   • Bend your knees and cross them.
   • Support yourself on your hands, balance your body, and lift yourself off the carpet if possible.
   • Breathe in deeply and exhale slowly.
   • Return to the starting position.
2. Parivrtta trikonasana or triangle (standing). This exercise relieves back pain, strengthens the muscles of the thighs and contributes to a person's weight loss in the lower abdomen, sides and waist. In addition, it helps to establish proper breathing (only when performing the pose slowly).
   • Stand up straight, feet shoulder-width apart.
   • Raise your arms and spread them to the sides.
   • Turn the foot of the left foot outward and lean towards it by extending the fingers of the right hand.
   • Hold in this position for thirty seconds, then replace the arm and leg with the opposite one, do the same.
   • At the same time, you need to take care of your body. It has to move by hand.
3. Asan (pose) in the sitting position "Gomukhasana". This pose improves blood circulation in the legs and arms, which has a positive effect on future more complex weight loss exercises. In addition, it helps to concentrate and focus on yoga.
   • Sit on the mat and bend your knees.
   • Extend your right leg under your left knee and straighten your back.
   • Put your left foot on your right.
   • Cross your arms behind your back.
   • Stay in this position for 30 seconds, then switch legs and straighten your arms.

Mandatory exercises include:

1. Reclining Pose - "Dhanurasana" or Bow.Technology:
   • Lie on your stomach and bend your knees, lifting them up.
   • 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.
   • On the exhale, return to the starting position.
2. "Bhujangasana or Cobra":
   • Lie on your stomach, put your feet together and straighten your fingers.
   • Put your hands under your shoulders.
   • Lean on your hands, inhale and rise at the same time so your feet are still on the mat.
   • Bend forward and stretch your neck back as far as possible.
   • Dismount and slowly lie down on the mat.
3. Standing Pose - "Crescent or Ardhahandrasana":
   • straighten up
   • Imagine a line around you and, with your foot straight, draw a semicircle with your foot so that the leg doesn't bend at the knee.
   • In this case, the body should also move with the leg, and the arms should be lowered down.

Finish the workout with the following exercises:

1. "Urdhva Prasarita".This asana is very effective for weight loss as it works the lower part of the body, especially the thighs and abdomen where fat deposits come off.
   • Lie on your stomach.
   • Close your legs together.
   • Bend your arms and press them against your body so that your palms are under your pelvic bones.
   • Gain strength and raise the body and legs, focusing only on the hands.
   • In this case, you should also 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.
   • Turn it so that the foot is on the inside of the right thigh.
   • Put it on the leg and open it as wide as possible so that the muscles of the thighs and pelvis work well.
   • When you feel like you can stand up straight, raise your hands and pause for a minute.
   • After that you can rest again.

It affects the leg muscles, strengthens them and contributes to slimming thighs. In addition, this pose improves a person's balance and overall focus.

Reviews of those who have lost weight

To understand what effect can be achieved through yoga, consider the reviews of people who have tried it:

1. male, 28 years old. "I have been interested in this type of gymnastics for a long time and finally decided to try it, besides I had to lose weight. At first it was very unusual and even painful, because I had never done any sport before, but after a week of training, the pain in the muscles disappeared and everything was more fun. I enjoyed exercising three times a week for five months. During this time I lost 11 kilos. At the same time, I did not really stick to diets and practically did not refuse anything. Now I only do it as a hobby because I really like this business. "
2. woman, 35 years old. "On the advice of a friend, I started doing these yoga classes to get rid of my sides and cellulite. I practiced video tutorials at home twice a week. For the first few hours I felt wooden because neither my legs nor my hands really obeyed, but then I got used to it and even got carried away. As a result, after eight months of work, I got a completely new figure, slim and beautiful. Lost twelve pounds of fat. I also felt stronger and healthier. Now I advise everyone to use such a safe method of weight loss.
3. girl, 21 years old. "This gymnastics is a real salvation for me. I work in a sedentary job and am accordingly overweight and have major problems with my spine. No diets and fasting helped me, so I decided to try this method as well. I trained alone, without a coach. Of course, the result didn't come immediately and I had to sweat, but after two months I felt better. At least my figure took on some shape and the tension in my spine eased. I continued to train and in another six months I lost eight kilograms, which I am very happy about.
4. woman, 29 years old. "For more than a year I've been fighting with my kilograms, but I still can't achieve what I want. When I heard about such a fashionable yoga, I couldn't resist and started taking classes too. To be honest I expected better. From my understanding it should have been a more intense workout but it was just a warm up and stretching of muscles that didn't want to bend me in the right direction at all. As a result, I dropped out of classes after the first two weeks because I didn't see the result. I didn't pass. "

As a result, judging by the comments, we can say that this method of losing weight helps people in most cases and they lose weight. In order for the effect to be really noticeable, yoga classes must be practiced regularly.

Doctors' opinions

Doctors consider this gymnastics quite productive if practiced sensibly and without contraindications. They justify this by the fact that during such classes 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 to yoga for weight loss

Prohibitions include the presence of such health problems as:

1. Hernias in the abdomen and on the back.
2. The first six months after a stroke.
3. Last months of pregnancy.
4. Diseases of the heart and kidneys.
5. Worsening of ulcers, cholecystitis.
6. Hypertension.
7. Mental illness (although depression can be treated).
8. tachycardia.
9. Arthritis and its exacerbations.
10. After severe head trauma.
11. After operations no earlier than six months.
12. With a cold.
13. When the vertebrae are shifted.

Lightning Tips

1. Always do a light warm-up before beginning class.
2. After each pose, you need to stop and restore breathing.
3. Half an hour after class, you should drink a glass of water to bring your water balance back to normal.