Yoga exercises for weight loss: 3 complexes, reviews and when to wait for the result

In general, initially yoga was not developed for weight loss at all, but as a practice aimed at the harmonious development of the body and spirit. Moreover, it was the spiritual component that was fundamental. Through the retention of complex postures, the yogi redirects the flow of energy, purifies consciousness, develops willpower, strengthens the spirit through meditation, the fight against vices, rethinking and humility. And the “side” effects of such practices were: healing the body, getting rid of bad habits, restoring metabolism and, as a result, normalizing body weight.

Improving effect and contraindications

Regular practices and the right course of training have a pronounced positive effect on the body. Of the obvious advantages, the following points can be noted:

• pass back pain - most poses involve the spine, remove the "clamps";
• pressure normalizes - in people with low blood pressure, the vessels expand and blood circulation improves (hypertensive patients need to be vigilant);
• calm comes - through self-knowledge, stress resistance increases, passiveness, nervousness and tension pass;
• the body becomes flexible and obedient - the yogi senses and controls every muscle;
• immunity is strengthened - breathing techniques contribute to the saturation of blood with oxygen, improve metabolic processes;
• digestion improves - there is a massage and restoration of the normal position of the internal organs;
• overall stamina increases - retention of complex poses trains all muscle groups;
• food is getting better - comes awareness in the choice of products, there is a craving for "harmful", the contents of the refrigerator are gradually changing;
• skin appearance improves - beneficial substances are better absorbed, the body is cleansed faster.

Contraindications to yoga are the following conditions (you need to consult a doctor):

• exacerbation of chronic diseases;
• hypertension;
• pregnancy older than 12 weeks;
• mental disorders;
• oncology;
• hernias;
• infectious diseases;
• increased ICP;
• heart diseases;
• the first year after any surgery or stroke;
• menstruation period.

Types of Yoga Practices

By inexperience, you can get confused in the unpronounceable names of varieties of yoga. That you were "in the subject" - here are brief descriptions of the main areas.

• Hatha yoga. The "ancestor" of most modern areas of yogic practices. It is from here that the basic asanas (body positions) are taken and developed. Hatha or “simple yoga” consists of static postures aimed at the development of all major muscle groups, balance, endurance. For weight loss, you need to combine with dietary restrictions. Suitable for beginners.
• Kundalini Yoga. More focused on self-improvement. Poses are combined with reading mantras, meditations, and special diaphragmatic breathing techniques.Respiratory yoga enriches the body with oxygen, improves metabolism. Due to this, the effect of weight loss is achieved.
• Ashtanga Yoga. Here the poses are replaced dynamically, without stops and in strict sequence, interconnected by vinyasas (repeating sequences of asanas). The full name is Ashtanga Vinyasa Yoga.
• Bikram Yoga. It is also called "hot yoga." For classes, it is necessary to create high humidity (at least 40%) and temperature (in the region of 40 ° C) in the room. Energy consumption in such conditions increases and the effect of weight loss, respectively, is more pronounced.
• Power Yoga Power yoga is designed just for weight loss. The loads here are quite high, so people with zero physical fitness are better off waiting and starting to get acquainted with hatha yoga.
• Iyengar Yoga. Here, poses are performed using support and asanas are comprehended on the principle of “from simple to complex”, so this practice is ideal for obese people and for beginners.
• Fitness Yoga. Pretty "young" direction. Here, yoga exercises for weight loss are intentionally collected. Most often, such a mix is ​​taught in fitness clubs in group classes.
• Yoga for the fingers. Here, energy flows are redirected through special plexuses of fingers - wise. There are about 180 of them. Surprisingly, yoga is also wise for weight loss.
• Sindo. This is the so-called Japanese yoga. Wellness practice combining philosophical ideas and gymnastics, vibration and breathing techniques.
• Qigong This gymnastics is called "Chinese yoga." A variant of wellness gymnastics combining smooth leisurely movements, the desire for complete self-control and spiritual cleansing. According to reviews, it has a powerful therapeutic effect.

Why lose weight from yoga

Some sports doctors believe that losing weight from yoga is a pure placebo effect. After all, it has long been proven that fat burning occurs at a high heart rate. But this does not happen in yoga. But, on the other hand, a practicing overweight yogi is a rare occurrence. So, is there anyway the effect of losing weight?

And that's why. With deep diaphragmatic breathing, the blood is saturated with oxygen, metabolic processes improve, and toxins are excreted. Spiritual development calms the mind, increases stress resistance. As a result, cravings for sweets and bads disappear. And the implementation of some poses leads to a decrease in the size of the stomach - a person eats less food. All these processes are complex and give a "weight loss" effect.

Before class

Before you start yoga classes (for weight loss or not - it does not matter), read the rules for training.

• Choose a time. Yoga practices require a responsible approach and systematic. Decide what time of day you can set aside time for classes. Nobody should disturb you, distract you, you should not rush anywhere.
• Do not eat before class. The swindler must be empty. Otherwise, some asanas can provoke nausea and vomiting. It is advisable to practice either in the morning before breakfast, or in the evening, two to three hours after a light (important) dinner.
• Remove the noise. You should not be distracted by the noise of the TV or music, or conversations, children's games. If you cannot stand complete silence at all, you can quietly turn on a relaxing melody or, for example, the sounds of nature.
• Ventilate the room. You should not be stuffy.
• Pick up equipment. The training form should not constrain movements, crush or, on the contrary, be too voluminous and “get confused” in the limbs. Clothing material, choose "breathable." You don’t need shoes at all - all exercises are performed barefoot. You will also need a special non-slip mat.
• Do a workout. Before the main set of poses, you need to “warm up” with articular gymnastics. It takes literally a quarter of an hour.
• Breathe correctly. Breathing should be nasal, even and calm.
• Focus. For each pose, concentrate on your own inner world. But do not forget to control the muscles involved.
• Do not hurry. Comprehend asanas gradually: start with the simplest, then complicate.
• Stop if you feel pain. Pain should not be. If at some point you feel pain, do not persist - stop the lesson.

Complexes of yoga asanas for weight loss

Each of the following sets of yoga exercises is designed to start the process of losing weight. But do not forget - to speed up the breakup with fat, you need to observe dietary restrictions: minimize the consumption of simple carbohydrates, fatty and fried foods.

Complex 1

Description. This is perhaps the most difficult complex for yoga. But losing weight here will be most effective.

Asanas sequence

1. Namaste (greeting). Stand up straight. Legs together. Align your palms with your heart. Fingers are directed upwards. Reach to the ceiling. The breath is blue, measured.
2. Tadasana (mountain pose). Stand up straight. The feet look straight ahead. Sit down and slowly straighten back. Tighten your knees. Pull in your stomach. Raise your shoulders and lower them, taking them back. Fingers are directed to the floor. Head reach for the ceiling. Breathe measuredly, deeply.
3. Uttanasana (traction pose). Stand straight, stretch your spine. Spread your legs slightly, feet parallel. Sinking down with a straight back, stretch your palms to the floor as far as possible. If you can, put them on the floor; if not, fix them as low on the legs as possible. Breathe calmly. With the crown of your head, try to get even closer to the floor. Keep your posture as possible.
4. Virabhadrasana I (warrior pose). Jumping from tadasana, spread your legs about a meter and a half apart. Through the sides, bring straight arms parallel to the floor. Move the right toe 30 ° C inward, and move the left toe 90 ° to the left. The navel is looking at the left knee. Join the opened palms in the namaste and point up. Bend your back. Keep your posture as long as possible. Take tadasana slowly. Repeat on the other side.
5. Vasishthasana (pose of the sage). Sit on your knees. The back is straight. Put your right brush on the mat. The arm is straightened. Stretch the right leg to the left and rest its outer side on the floor. The whole body is stretched in a straight line. Move your left hand to the ceiling. The head continues the line of the spine, the face is directed forward. Hold the pose for at least 30 seconds. Get on all fours, then kneel down and repeat the actions in the other direction.
6. Utkatasana (chair pose). This asana is good for strengthening the muscles of the legs. Take tadasana. Put your palms together at your chest. Raise your folded palms as high as possible - your arms should be straight. Open your chest. Start lowering your pelvis as if trying to sit down. The back is straight, do not lean forward. Lock in this position as far as you can. Take tadasana.
7. Bhujangasana (cobra pose). Lying on your stomach, stretch your limbs. Feet can be flattened, or you can slightly set apart - as you wish. Place your hands on the floor so that your wrists are under your elbows and your fingers do not extend over your shoulders. Lift your body with your back muscles as much as you can. Help yourself with your hands and raise the case even higher. The crown is tending to the ceiling. Hold the pose for as long as you can. Lie down and relax.
8. Balasana (child's pose). Get on all fours - your hips are slightly apart. Get down on your heels. Hands reach forward so that the pelvis lifted. Relax your back, allow the spine to stretch under the weight of the pelvis.
9. Adho Mukha Shvanasana (dog pose with his face down). From the balasana climb to all fours. Straighten your legs, leaning on half toes. Hands, back, neck - one straight. Without bending your legs, place your feet on the floor. Buttocks and knees pull up.
10. Shalabhasana (locust pose). Lie on your stomach. Rest your chin or forehead on the mat - as you prefer. Put your palms under your hips. Raise your legs as far as you can. Fix the pose for the maximum amount of time. Relax.
11. Paripurna Navasana (full boat pose). Sit on the floor. Pull your knees to your chest. Stretch your arms. Straighten your legs - the torso and legs form a right angle. The back is straight. The head continues the line of the spine. Hold the pose for as long as you can.
12. Chaturanga dandasana (staff pose). Lie on your stomach, lean on outstretched arms, tear off the pelvis from the floor. Feet rest on half-fingers. The body is stretched into a clear, even line. Tighten the pelvis, tighten the press. Bend your arms until your elbows and shoulders are in line. Hold the pose for as long as possible.
13. Shavasana (corpse pose). Lie on your back. Spread your legs as you feel comfortable. The feet are relaxed. Hands lie next to the body, straight, relaxed, palms up. Guide a wave of relaxation from your toes. Feel the tension disappearing from the feet, calves, hips, buttocks, lower back. Then the back, shoulders, arms, palms, fingers relax. The last tension leaves the muscles of the neck, face, and scalp.

Complex 2

Description. This complex is shorter than the first, but no less effective for weight loss. Start your lesson with a welcome gesture and tadasana.

Asanas sequence

1. Utkatasana (chair pose). See the description above.
2. Utkata Konasana (goddess pose). Sit in the pli. The hips and lower legs form a right angle, the knees are maximally laid aside. Hands at the initial stage can be folded at the chest in a gesture of namaste. And when you have fully mastered the asana, hold the pose with your hands up.
3. Palakasana (plank pose). Lie on your stomach. Feet rest on half-fingers. Put your hands under your shoulders and straighten your arms. Tuck the pelvis and tighten the press. Hold the body straight, without bending, do not lift the pelvis. Fix the pose for the maximum amount of time. Relax.
4. Vasishthasana (pose of the sage). See the description above.
5. Naukasana (boat pose on the stomach). Lie on your stomach. Raise straight arms and legs as far as you can. The back is bent, the gaze and palms are pointing down. Hold the pose for as long as possible. Relax.
6. Shavasana (corpse pose). See the description above.

Complex 3

Description. This yoga is for weight loss of the abdomen and sides. The proposed asanas are aimed specifically at working with these problem areas. Begin also with salutation and tadasana.

Asanas sequence

1. Virabhadrasana I (warrior pose). See the description above.
2. Adho Mukha Shvanasana (dog pose with his face down). See the description above.
3. Anjaneyasana I (crescent pose). The initial asana is a dog face down. Next, place your right foot between your palms. Slowly push your left leg back, lowering the pelvis as far down as you can stretch the groin. The knee of the right leg does not extend beyond the toe. Straighten your back, straighten your diaphragm. Raise your straight arms up. Bend in the back, head back. Hold the pose for as long as possible. Return to the dog's pose and repeat the action from the left foot.
4. Paripurna Navasana (full boat pose). See the description above.
5. Balasana (child's pose). See the description above.
6. Palakasana (plank pose). See the description above.
7. Bhujangasana (cobra pose). See the description above.
8. Shavasana (pose of a dead man or a corpse). See the description above.

All of the above complexes can be performed at home and even with zero training.Do not be alarmed if you do not get some asanas the first time - everything will come with experience. And if you find it difficult to repeat poses while reading, then it’s easy to find video clips on the Internet with a clear explanation of all the intricacies of asanas. Such programs are even released by well-known fitness trainers, for example, Gillian Michaels and Denise Austin have yoga slimming complexes.

And most importantly: for home yoga for weight loss to have pronounced results, you need regularity. Allocate lessons to at least half an hour, but every day. After a couple of months, you will notice that your body becomes flexible, fit, nervousness goes away, you smile more often and radiate positive.

Reviews: "For peace of mind - the very thing"

And I always regarded yoga mainly as breathing exercises. At one time I went to yoga classes, but I can say that I did not achieve any special results. I don’t think that yoga is useless, I believe that there should be a normal trainer, which cannot be found. And this pleasure is expensive, I do not know how others, but it’s easier for me to lose weight in the old way.

Betania, http://bodybestclub.com/uprazhneniya-dlya-pohudeniya/prostie-uprajneniya-dlya-pohudeniya/joga-dlya-pohudeniya.html

You lose weight from hatha yoga. Not fast, gradually, but losing weight. There is a desire to eat right, not to eat fatty, fried, sweet. If you practice thoughtfully and treat yoga as a spiritual practice, then after a couple of months you will notice that you become a balanced, calm and confident person. Regarding the figure, it pulls itself up, becomes athletic and flexible, it is immediately clear that you are engaged in some kind of sports. Excess fat deposits in the thighs and abdomen go away, the body becomes proportional. But you need to engage constantly, and not once a week. For the first 2 months, I threw off 7 kg, doing 5 times a week, for 30 - 40 minutes. Weighed 60 kg, now 52 - 53, with a height of 168 cm

Anastasia http://dietydiety.com/joga-dlya-pohudeniya/

And you try a couple of months steadily, up to 5 times a week, to do yoga, see what happens, lose weight or not. I do yoga, after a month of classes I began to notice that my diet has completely changed. Seriously, if something is done, then something is automatically excluded from food, habits change. My relatives noticed that I practically stopped drinking coffee, but I don’t feel like it, I drink a lot of water, for some reason it pulls. I noticed with surprise that I, a terrible sweet tooth, forgot when I ate sweets the last time, my body seems to be reaching for proper and wholesome nutrition. I did yoga, lost weight, got younger, freshened up, my whole body tightened, my skin, the oval of my face became clearer, my neck was good, my gait, my posture.

A guest, http://www.woman.ru/beauty/body/thread/4326625/

I would not say that yoga is a super tool for losing weight, if you still do not start to eat in accordance with it, but to bring yourself into peace of mind and maintain good health - that's it!

I bring happiness https://www.baby.ru/community/view/126261/forum/post/108304813/

I like yoga! it combines a set of useful actions: in 1, it maintains body tone, in 2, develops endurance and teaches to maintain balance, in 3, a sense of harmony, in 4, after it I really do not want to eat, in 5, it helps with back pain and one can list for a long time the positive qualities of this occupation.

That one ... https://iledebeaute.ru/fitness/2011/10/12/19642/