For those who want to put their waist in order, improve the functioning of the body, and increase muscle tone, you can use yoga exercises to lose weight in the abdomen and sides - a complex of asanas, breathing techniques, and meditation.Several thousand years of practice have helped people make their bodies flexible, elastic, and get rid of excess weight.Systematic exercises lead not only to weight loss of the sides, abdomen, thighs, but also to rejuvenation of the body as a whole.
Does yoga help you lose weight and get rid of belly fat?
Numerous studies confirm that yoga exercises for losing belly fat and sides are more effective than traditional gym workouts.Just half an hour a day of performing certain asanas can save you from 2.5 kg of excess weight per week.Exercises and meditation lead to a connection between mind and body, which allows you to intuitively switch to a healthy diet and give up unhealthy foods.
Benefits for the body
The exercise system helps to cope with excess weight in several ways:
- getting physical activity;
- acceleration of metabolism;
- formation of healthy eating habits.
As a result, you will certainly lose weight, although the desired goal will not be achieved as quickly as with fitness classes.There are other benefits to these workouts.Exercise will bring great benefits to the body:
- your posture will be straightened and your spine will be strengthened;
- heart function will improve;
- the immune system and lymphatic system will be strengthened;
- Digestion and intestinal function are normalized;
- pressure will decrease;
- muscle tension will be relieved.
Which yoga is best for weight loss?
The principle of losing weight with yoga exercises is based on the isometric effect on the muscles.Unlike power loads, muscle tissue is tense, but its length does not change.There are many practices that promote weight loss.
You can choose any direction:
- Hatha.Classic variations of exercises based on a leisurely pace and calm performance of asanas.The load is comparable to strength training.There are 4 exercises in the basic complex.Learning asanas on your own from photos and videos from the Internet can be dangerous, so seek professional help from a trainer.
- Iyengar.For comfort and high efficiency of this system, various devices are used: rollers, belts, supports.All loads are static; when developing the complex, the individual characteristics of the student are taken into account.
- Ashtanga.During exercises from this system, it is important to achieve synchronization of breathing with movements.The result is internal heat and profuse sweating of the body.Increased oxygen supply ensures the accumulation of vital energy.The practitioner gains strength and lightness.
- Kundalini.The system includes meditations combined with movements.The classes have no contraindications; after regular training, the body will gain flexibility, mobility, and endurance.Additional benefits are increased resistance to stress, improved body function, increased awareness and self-discipline.
Yoga at home
Yoga does not involve dynamic movements.In some asanas you need to move, in others you just need to stay in a certain position.It is important to follow all the rules of execution and monitor your breathing.For beginners, it can be difficult to independently assess the correctness of performing asanas, so it is recommended to contact a specialist who will teach the technique and select a complex based on the state of the beginner’s body.
For the abs and waist
To form an ideal figure, beautiful belly and sides, and maintain shape, you don’t have to exhaust yourself with strength training; take yoga asanas into your arsenal.
Static exercises will help you form graceful body curves and strong abs:
- bar;
- Downward Facing Dog asana;
- Eagle pose;
- Twisted stomach;
- Setu Bandha Sarvangasana;
- Walking turtle.
For a flat stomach
This type of workout will help remove excess fat around your belly.One of the effective practices is healing self-massage.Warm up your hands by rubbing them together, then knead your sides and stomach in a clockwise circular motion.Massage 2-3 times a day to increase blood flow and speed up the fat burning process.
Some of the current yoga exercises for losing weight on the stomach and sides include the following:
- Cobra pose;
- Pavanmuktasana;
- Bow pose;
- Uddiyana bandha.
For beginners
Overweight people who have never exercised will find it difficult to lose weight through cardio or strength training.Yoga will help strengthen your muscles even with the simplest exercises available to beginners.The main task is to focus on the correct execution technique, as well as breathing, in this case you can count on a good result.
Asanas
A common problem for women is a large belly.Certain exercises from Indian practices will help you make your figure slim and flexible.With daily training, the results will be visible within two weeks.Before starting your workout, be sure to warm up.Fixation in the asana is needed for 1 minute, but for beginners this period can be shortened.Perform each exercise at least 2 times.
Cobra pose
Starting position – lying on your stomach:
- Legs straight, brought together, feet extended.
- The arms are bent at the elbows, pointing upward, the hands are located under the shoulders.
- While inhaling, lift your body without resting on your palms, using your back muscles to move.
- Halfway up, inhale and exhale slowly twice.
- At the end of the lift, your arms should be straight.Pull your head and neck up, your chin should be directed towards your chest, and your buttock muscles should be tense.
- After two breathing cycles, exit the asana.
Downward facing dog
One of the popular yoga exercises for losing weight in the abdomen and sides is Downward Facing Dog asana.First you should do a warm-up, the end of which will be the child’s pose - Balasana.To perform Downward Facing Dog asana, after warming up, take a kneeling position as follows:
- Place your palms at shoulder level, open your fingers, and focus on their pads.
- keep your back straight, hips perpendicular to the floor;
- fix your feet, bend your toes, and your heels should look up, the outer ribs of your feet are parallel to each other;
- Point your face down, between your hands; your neck should not bend, continuing the line of your back.
From the position you need to move to the plank.To do this, bend your knees and pull your pelvis towards your heels.Keep your neck parallel to your spine.Place your fingertips on the floor with your fingertips apart.Take 1-2 steps forward.You should feel the tendons under your knees stretch.Relax your head between your hands and your body.Extend your legs as much as possible, placing your feet firmly on the floor and keeping your arms straight.The pelvic bones are directed upward.You need to stay in the asana for 30 seconds - 1 minute, breathe regularly.
Warrior Pose
Yoga for the abdomen, buttocks and thighs offers the Warrior Pose exercise:
- To perform the asana, stand straight, then take a wide step back.
- When performing, the feet are firmly on the floor.You need to straighten your lower back, raise your arms up.
- Breathing remains even and calm all the time.
- Maintain the position for as long as you can stand it.
- You can make the task more difficult by turning your body to the left or right.
Dhanurasana – bow pose
To perform the exercise, you need to lie on your stomach and relax:
- Stretch your arms along your body.
- Inhale deeply, bend your knees, lift them and clasp your ankles with your hands.
- The pose resembles a drawn bow.Raise your head, chest and hips as high as possible, tense your back, leave your arms straight.
- You can hold your breath in this position or take slow and deep breaths.Maintain the asana for as long as possible.
- While exhaling, return to the starting position.Repeat the exercise 5 times.
Triangle
Stand up straight, draw in your stomach, tense your legs, and then:
- Inhale, spread your legs 1 meter wide, spread your arms to the sides parallel to the floor surface.
- Exhale, clasp your right shin with your right hand.
- Inhale and draw in your sides.
- Stretch your left arm up, while turning your head to the left.Hands are located on the same line.
- Turn your legs out: the right one completely, and the left one 45 degrees.Concentrate your gaze on your left palm.
- Stretch your spine and neck as much as possible.Hold the position for 30-60 seconds, then repeat on the other side.
Kumbhakasana
Classic yoga for the abs and waist includes plank pose or Kumbhakasana.To perform it, you need to press your palms to the floor shoulder-width apart and transfer your body weight to them.Stretch your legs, press your socks tightly to the surface.This position resembles a plank or standard push-up position.The body should be in the same plane, the back and legs straight.
Exercise technique
In order for classes to give excellent results in the form of weight loss, improved functioning of systems and organs, and improved mood, you must adhere to certain rules:
- training is carried out in a well-ventilated area;
- the best time is early morning or late evening;
- breathing is carried out through the nose;
- The exercises are performed on an empty stomach.
You can learn how to perform asanas correctly not only under the guidance of a trainer, but also at home, using videos from professionals.Experts will show you when to lower or raise your arm, how to breathe during an exercise, what position to put your leg in, how to stand up or lie down correctly.Choose the most comfortable and effective exercises for yourself.