Yoga exercises to lose weight on the stomach and sides at home

For those who want to put their back in order, improve body function and increase muscle tone, you can use yoga exercises to lose weight in the abdomen and sides - asanas, breathing techniques and a meditation complex.Several thousand years of experience have helped people to make their bodies flexible, flexible and get rid of excess weight.Systematic exercises not only lead to slimming of the sides, 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 are more effective than traditional gym exercises for losing belly fat and sides.One who performs certain Asanas for half an hour a day can get rid of more than 2.5 kg of weight in a week.Exercises and meditation lead to a mind-body connection that allows you to intuitively switch to a healthy diet and avoid unhealthy foods.

Benefits for the body

The exercise system helps to overcome excess weight in several ways:

• get physical activity;
• acceleration of metabolism;
• formation of healthy eating habits.

As a result, of course, you will lose weight, although the desired goal will not be achieved quickly with fitness classes.These exercises have other benefits.Exercise will bring great benefits to the body:

• your posture will be corrected and your back will be strengthened;
• Heart function will improve;
• The immune system and lymphatic system will be strengthened;
• Digestion and intestinal function are normalized;
• the 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 electrical charges, muscle tissue is tense but does not change in length.There are many practices for losing weight.

You can choose any direction:

1. Hatha.Classical variations of exercises based on a leisurely pace and a calm performance of Asanas.The load is compared to strength training.There are 4 exercises in the main complex.Learning Asanas on your own from photos and videos from the Internet can be dangerous, so seek professional help from a trainer.
2. Iyengar.Various devices are used for the convenience and high efficiency of this system: rollers, belts, supports.All loads are static;When developing the complex, individual characteristics of the student are taken into account.
3. Ashtanga.During exercises from this system, it is important to achieve synchronization of breathing with movements.The result is sweating without the body's internal heat.The increased supply of oxygen ensures the accumulation of vital energy.The practitioner gains strength and lightness.
4. Kundalini.The system includes meditations combined with movements.There are no contraindications to classes;After regular training, the body will gain flexibility, mobility and endurance.Additional benefits include increased resistance to stress, improved body function, increased awareness and 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 execution and monitor your breathing.For beginners, it can be difficult to independently assess the correctness of performing Asana, 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 back

To create an ideal figure, a beautiful stomach and sides and to keep in shape, you don't need to train yourself with strength training;Take Yoga Asanas into your arsenal.

Static exercises will help to form graceful body curves and strong abs:

• a bar;
• Asana the spinning dog;
• Eagle pose;
• Twisted stomach;
• Setu Bandha Sarvangasana;
• Walking the turtle.

For a flat stomach

This type of exercise will help you get rid of excess fat around your belly.One of the effective practices is self-massage.Warm up your hands by rubbing them together, then massage 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 yoga exercises for stomach and sides weight loss include:

• COBRA pose;
• Pavanmuktasana;
• Summer pose;
• Uddiyana Bandha.

For beginners

Overweight people who have never exercised will find it difficult to lose weight with cardio or strength training.Yoga will help you strengthen your muscles even with the simplest exercises available for beginners.The main task is the correct execution technique, as well as breathing, so that you can count on a good result in this case.

Easy

A common problem for women is a large belly.Certain exercises from Indian practices will help make your figure slim and flexible.With daily training, results will be seen within two weeks.Make sure you warm up before starting your workout.Fixation in ASANA is necessary for 1 minute, but this period can be shortened for beginners.Do each exercise at least 2 times.

COBRA pose

Starting position - lying on your stomach:

• Legs straight, brought together, legs extended.
• Arms are bent at the elbows, pointing upwards, hands are under the shoulders.
• While inhaling, using your back muscles, lift your body without resting on your thighs.
• Half up, inhale and slowly exhale twice.
• At the end of the lift, your arms should be straight.Pull your head and neck up, your chin should be towards your chest and your hip muscles should be tight.
• Come out of the Asana after two breath cycles.

Downward facing dog

One of the popular yoga exercises for losing weight in the abdomen and sides is the dog pose.First you need to do a warm-up, the end will be the child's pose - Balasana.In Upward Facing Dog Asana, after warming up, take a kneeling position:

• Place your palms at shoulder level, open your fingers and pay attention to their pads.
• erect on the back, put the hips on the floor;
• Straighten your legs, bend your toes and your ankles should face up, the outer ribs of your legs are parallel to each other;
• Face down, hit with your hand;Your neck should not bend, it should continue the line of your back.

It is necessary to move from the situation to the throne.To do this, bend your knees and pull your pelvis towards your ankles.Keep your neck parallel to your waist.Put your fingertips on your fingertips.Take 1-2 steps forward.You should feel the tendons under your knees.Relax your head between your head and your body.Spread the legs as wide as possible, plant your feet firmly on the floor and keep your arms straight.Pelvic bones are directed upwards.You need to stay in the asana for 30 seconds - 1 minute, breathe regularly.

Warrior poses

For the abdomen, hips and thighs, the yoga warrior poses exercise offers:

• Stand straight to perform the asanda, then step back.
• He is firm in his feet while performing.You need to straighten your lower back, raise your arms.
• Breathing and calming down all the time.
• Hold the position 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 rest:

• Extend your arms along your body.
• Take a deep breath, bend your knees, lift them up and hug your ankles with your hands.
• The pose looks like 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 breathe slowly and deeply.Maintain the Asana for as long as possible.
• While exhaling, return to the starting position.Repeat the exercise 5 times.

Triangle

Stand straight, pull on your stomach, legs and then:

• Inhale, spread your legs 1 meter wide, spread your arms to the sides parallel to the floor.
• Exhale, hug your right thigh with your right hand.
• Inhale and draw on your sides.
• Raise your left arm as you turn your head to the left.The hands are on the same line.
• Turn off your legs: right completely and left a 45 degrees.Focus your gaze on your left palm.
• Extend the spine and neck as much as possible.Hold the position for 30-60 seconds, then repeat on the other side.

Kumbhakasana

Includes classic yoga for abs and back Includes plank pose or kumbhakasana.To do this, you need to separate your palms and transfer your body weight to them.Stretch your legs, tap your socks firmly on the surface.This position is similar to a plank or standard push-up position.The body should be in the same plane, the back and legs should be straight.

Work technique

In order for the classes to give excellent results in the form of weight loss, improved and improved mood of systems and organs, and improved mood, you must follow 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.

Using Assana's videos of experts, you can learn how to behave correctly not only under the guidance of a trainer, but also at home.Experts will show you how to breathe during an exercise, how much to breathe the leg, how much to breathe, stand up or lie down properly, how much to breathe and lie down properly.Choose the most comfortable and effective exercises for yourself.