For those who want to straighten the waist, improve body function and increase muscle tone, you can use yoga exercises for weight loss in the abdomen and hips - a complex of asanas, breathing techniques and meditation.Several thousand years of practice have helped people to make their bodies flexible, elastic and to get rid of excess weight.Systematic exercises lead not only to the loss of weight on the hips, abdomen, thighs, but also to the 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 fat on the stomach and hips are more effective than traditional exercises in the gym.Just half an hour a day of performing certain asanas can save you from 2.5 kg of excess weight per week.Exercise and meditation lead to a connection between mind and body, which allows you to intuitively switch to a healthy diet and give up junk food.
Benefits for the body
The exercise system helps to get rid of excess weight in several ways:
- physical activity;
- acceleration of metabolism;
- formation of healthy eating habits.
As a result, you will definitely lose weight, although the desired goal will not be achieved as quickly as with fitness classes.There are other benefits of these exercises.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 the lymphatic system will be strengthened;
- Digestion and intestinal function are normalized;
- the pressure will decrease;
- muscle tension will be released.
Which yoga is best for weight loss?
The principle of losing weight with yoga exercises is based on the isometric effect on the muscles.In contrast to energy loads, muscle tissue is tense, but its length does not change.There are many practices that promote weight loss.
You can choose any major:
- Hatha.Classic variations of exercises based on a leisurely pace and calm execution 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 the comfort and high efficiency of this system, various devices are used: rollers, belts, supports.All loads are static;the individual characteristics of the students are taken into account when creating the complex.
- 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 exerciser gains strength and lightness.
- Kundalini.The system includes meditations combined with movements.Classes have no contraindications;after regular training, the body will gain flexibility, mobility and endurance.Additional benefits are increased resistance to stress, improved bodily functions, increased awareness and self-discipline.
Yoga at home
Yoga does not involve dynamic movements.In some asanas you have to move, in others you just have to stay in a certain position.It is important to follow all the rules of performance and monitor your breathing.It can be difficult for beginners to independently assess the correctness of performing asanas, so it is recommended to contact a specialist who will teach the technique and choose a complex based on the condition of the beginner's body.
For abs and waist
In order to form an ideal figure, a nice belly and hips, and to keep in shape, you don't have to exhaust yourself with strength training;take yoga asanas into your arsenal.
Static exercises will help you form graceful curves and strong abs:
- a bar;
- Downward facing dog asana;
- Eagle pose;
- Twisted stomach;
- Setu Bandha Sarvangasana;
- The turtle walks.
For a flat stomach
This type of training will help you get rid of excess fat around your stomach.One of the effective practices is self-healing massage.Warm up your hands by rubbing them together, then knead your hips 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 belly and hip slimming include the following:
- Cobra pose;
- Pavanmuktasana;
- Bow pose;
- Uddiyana bandha.
For beginners
Overweight people who have never exercised will have a hard time losing weight with cardio or strength training.Yoga will help you 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 on breathing, in this case you can count on a good result.
Asanas
A common problem in women is a large stomach.Certain exercises from Indian practices will help you make your figure slim and flexible.With daily training, results will be visible within two weeks.Be sure to warm up before starting exercise.Fixation in the asana is required for 1 minute, but for beginners this period can be shortened.Perform each exercise at least 2 times.
Cobra pose
Starting position – lying on the stomach:
- Legs straight, together, feet extended.
- The arms are bent at the elbows, facing upwards, the hands are under the shoulders.
- As you inhale, lift your body without leaning on your palms, using your back muscles to move.
- Halfway inhale and slowly exhale twice.
- At the end of the lift, your arms should be straight.Pull the head and neck up, the chin should be directed towards the chest, and the buttock muscles should be tense.
- After two cycles of breathing, come out of the asana.
Downward facing dog
One of the popular yoga exercises for slimming the belly and hips is the downward facing dog asana.First you need to do a warm-up, the end of which will be the child's pose - Balasana.To perform Downward Facing Dog Asana, after warming up, assume the 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 the feet, bend the toes, and the heels should look up, the outer ribs of the feet are parallel to each other;
- Face down, between your hands;your neck should not bend, continuing the line of your back.
From the position you have to go to the plank.To do this, bend your knees and pull your pelvis toward your heels.Keep your neck parallel to your spine.Place your fingertips on the floor with your toes apart.Take 1-2 steps forward.You should feel the hamstrings below the knee stretch.Relax your head between your hands and your body.Extend your legs as far as possible, place your feet firmly on the floor and keep your arms straight.The pelvic bones point upwards.You must stay in the asana for 30 seconds - 1 minute, breathing regularly.
Warrior pose
Yoga for Abdomen, Buttocks and Thighs offers a warrior pose exercise:
- To perform the asana, stand up straight and 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 at all times.
- Hold the position as long as you can.
- You can make the task more difficult by turning your body to the left or right.
Dhanurasana – Bowing Pose
To perform the exercise, you need to lie on your stomach and relax:
- Stretch your arms along your body.
- Take a deep breath, bend your knees, lift them up and squeeze your ankles with your hands.
- The pose resembles a drawn bow.Raise your head, chest and hips as high as possible, tighten your back, keep your arms straight.
- In this position, you can hold your breath or take slow, deep breaths.Hold the asana as long as possible.
- As you exhale, return to the starting position.Repeat the exercise 5 times.
A triangle
Stand up straight, pull your stomach in, tighten your legs, then:
- Inhale, spread your legs 1 meter wide, spread your arms to the sides parallel to the floor surface.
- Exhale, grasp the right shin with your right hand.
- Inhale and draw your sides in.
- Extend your left arm up while turning your head to the left.The hands are on the same line.
- Turn your legs: the right completely, and the left 45 degrees.Focus 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 the plank pose or Kumbhakasana.To perform it, it is necessary to press the palms on the floor at the width of the shoulders and transfer the weight of the body to them.Extend your legs, firmly press the socks to the surface.This position resembles a plank or a standard push-up position.The body should be in the same plane, back and legs straight.
Exercise technique
In order for the classes to give excellent results in the form of weight loss, improvement of the functioning of systems and organs, improvement of 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 done through the nose;
- 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 hand, how to breathe during the exercise, in which position to put your leg, how to stand up or lie down correctly.Choose the most comfortable and effective exercises for you.