PREPARING YOGA IN 3 EASY STEPS: QUICK RESULTS

Most articles on yoga for weight loss are superficial. They contain various exercises that have been spied on somewhere and general formulations that have no value. As a result, no matter how much you study these lessons, your stomach and sides remain with you. In fact, you can lose weight very quickly with yoga, if you know how. So, I'm going to tell you about a very quick way that I accidentally discovered during my yoga classes.

To be honest, I never doubted whether yoga helps to lose belly fat. It has always been obvious to me that a flat stomach is an added benefit of regular yoga practice. I have seen how people who attend yoga classes constantly transform and become thin and fit. But it all happens gradually. If you want to get the result as soon as possible, read the article to the end. After you get to know the simplest yoga exercises for weight loss at home, I will tell you three secret yoga exercises that will allow you to remove fat from your abdomen literally an inch a day.

Yoga for weight loss for beginners at home

At home, it is very easy to perform asanas - static yoga postures. To do this, simply roll out the mat in the morning and do some simple exercises. Do this yoga complex to lose weight at home every morning. It only takes 15 minutes. The complex includes all types of asanas: standing postures, curves, twists. Each asana affects certain areas of the body, improving blood circulation and metabolism, normalizing hormone levels and gently massaging internal organs. Through these influences, this yoga complex triggers the weight loss process. Static asanas are more related to the direction of hatha yoga; kundalini yoga has also proven itself well for weight loss.

Why is it recommended to practice in the morning? Because normally at this time our stomach is empty and about 8 hours have passed since the last meal. This is an important nuance. One of the Yoga Masters with whom I studied said: the effectiveness of an asana depends on the emptiness of the stomach. And, of course, before embarking on this simple yoga to lose weight, drink a glass of water and empty your intestines.

Pose chair
  • Stand with your feet approximately their width, inhale and raise your arms above your head with your palms facing inward.
  • Exhale and bend your knees, falling to the floor, as if you are sitting in a chair.
  • Your torso will lean slightly forward naturally. Try to straighten your shoulders, pull your shoulder blades back, and lower your shoulders away from your ears. Breathe deeply, take 5 deep breaths and exhalations.
  • Stay in the same position as the chair, but instead of extending your arms over your head, lower them to chest level while bending your legs.
  • Then bring your palms together as if in prayer and turn your upper body to the right so that your left elbow rests gently on your right thigh.
  • Keep your abdomen strong and keep breathing and exhaling deeply. Hold the posture for five breaths in and out. As you inhale, straighten your knees to return to the starting position and repeat the exercise on the other side.
  • Stand on all fours with your knees shoulder-width apart, your palms directly under your shoulders.
  • Open your fingers wide and place the weight on your hands.
  • As you exhale, lift your knees off the floor and straighten your legs, raising your pelvis.
  • Push the floor with your arms and legs, pushing your pelvis upwards and stretching your back, as if you are pulling the mat in different directions with your palms and feet. Relax your neck and hang your head slightly.
  • Stay in this position, breathing deeply 5 and exhaling.
  • Start position - dog face down. As you inhale, stretch your left leg and lift it as high as you can.
  • As you exhale, slowly bending your leg, bring your left knee up to your chin. When doing this, try to suck in the belly by pulling the navel towards the spine.
  • On the next breath, straighten and lift your leg again. Repeat 5 times for one leg and 5 times for the other.
  • Warrior pose
  • Start position - dog facing down. Take your right leg forward, between your arms, to do a low lunge, like a runner before you start.
  • Rotate the left heel slightly outward so that the toes of the left foot are facing the right heel.
  • Lift your torso while stretching your arms. Straighten your shoulders and arch your back slightly, pushing your chest out.
  • Breathe deeply, take 5 deep breaths in this position. Then repeat the exercise on the other side.
  • Starting position - warrior pose 1. Stretch your right leg and transfer the entire body weight to it.
  • Lift your left leg off the floor and extend it backwards, leaning forward so that your body looks like a T. Your entire body is parallel to the floor. The crown and arms are pulled forward and the toes of the left foot are pulled back. If you find it difficult to maintain balance, at first you can help yourself by leaning on a chair.
  • Stay in this position for five breaths and repeat on the other side.
  • Lie on your stomach with your feet together, your forehead resting on the mat, your arms extended forward, your palms facing down.
  • Compressing your belly and buttocks, lift your legs and arms straight. Keep your legs, arms and upper body above the ground, resting only on your hips and lower abdomen.
  • Breathe deeply, inhale and exhale deeply five times.
  • Lie on your stomach with your forehead resting on the mat and stretch your arms along your body, palms up. As you exhale, bend your knees, pulling your heels as close to your buttocks as possible. Hold your ankles with your hands and place your hips shoulder-width apart.
  • As you inhale, lift your upper body and thighs off the floor and place your heels back from your buttocks. Be sure to relax your lower back by opening your shoulder blades down and back. Only the lower abdomen and the hip joints are in contact with the floor.
  • Take a deep breath 5 breaths in this position and then return to the starting position.
  • Stand on all fours, with your legs slightly apart and your arms directly under your shoulders.
  • Contract your abdomen and keep your back straight, lift your right leg and left arm at the same time, straightening them as far as possible. Hold this body position for 5 deep breaths and exhales.
  • Then repeat the same with the left leg and the right arm.
  • Raising arms and legs
  • This is the same exercise as the previous one, with the difference that we are here on a board, not on all fours.
  • Start by standing on a board with your arms straight.
  • Then, keeping your back straight, lift your left leg and right arm, stretching them as far as possible. Hold this asana for 5 deep breaths and exhalations.
  • Then repeat in the opposite direction.

Yoga for weight loss

Do you want your weight loss yoga classes to work really well? So that literally every morning you feel like it's becoming easier? So, don't be lazy after completing a complex of asanas to practice breathing exercises (pranayama) and meditation. Meditation + pranayama + asanas - this is the magic yoga recipe for losing weight. Start each morning with yoga, including all three components of the class, and the result will not be long in coming.

Meditation to burn fat

Yoga restores the body's hormonal balance by calming the mind and achieving inner harmony. But that is not the only reason why yoga contributes to weight loss. Let's take a look at what exercises a typical yoga class in a fitness studio or club consists of.

Normally, a yoga class starts with meditation. In almost every class, you will first be instructed to sit in silence for 10 minutes and be aware of what is going on inside and out.

Many studies, by the way, confirm that just regular meditation practice already has a positive effect on health, on hormones and leads to normalization of weight. In addition, meditation develops mindfulness, which leads to better eating behavior and a more conscious approach to eating. This is also important.

Pranayama

The second thing you will do in yoga is pranayama, that is, breathing exercises.

Some pranayama are designed to train a very important muscle in our body - the diaphragm.

A constant sedentary lifestyle leads to the fact that the diaphragm simply stops working at full strength and becomes weak and tense. And most Western training systems pay little attention to this muscle. But not yoga.

In yoga, great importance is given to correct breathing and the development of the diaphragmatic way of breathing. That is why you will do many pranayama and allow your diaphragm to work hard and expand at full strength.

The movement of the diaphragm during breathing is of great benefit to the whole body.

  • First, each expansion and contraction of the diaphragm performs a gentle massage on Organs internal organs - heart, liver, pancreas, gallbladder. This leads to your purification and stimulates your work.
  • Second, the diaphragm directly affects the digestion process, affecting the stomach, if, of course, we do not forget to actively move it.
  • And, thirdly, with a deep and complete exhalation, the diaphragm, rising very high, affects the area of ​​the solar plexus, where tens of thousands of nerve endings are intertwined, leading to the stimulation of the parasympathetic nervous system, which isresponsible for rest and recovery of the body.

The parasympathetic nervous system is often suppressed as a result of modern man's constant pursuit of goals. Constant tension, stress, nervous activity block the body's healing and recovery processes. And yoga masters, perfectly aware of this, developed breathing exercises that bring two opposing nervous systems - the parasympathetic and the sympathetic - into balance. It contributes to weight loss much more than constant exhausting diets and exercise.

Probably the most famous pranayama for weight loss is called uddiyana bandha. Many people today know this exercise as a "vacuum". So this "modern" vacuum is an integral part of the yoga system, which has existed for thousands of years.

3 easy steps for quick results

For those who read the article to the end, conscientiously performed all asanas, breathing exercises and meditation, I will tell you an interesting case of my yoga practice. I will share my personal experience.

First secret

The practice of asanas in yoga is considered just a preparatory stage for pranayama - breathing exercises. And pranayama, in turn, serves as preparation for meditation - to purify the mind and focus. So, at a certain stage in my practice, I started training in breath holding. My goal was to learn to hold my breath for as long as possible. Literally right after this training started, I suddenly realized that every morning I feel light in my body and stomach. And the fat in the belly and on the sides decreased visibly. This unusual effect sparked my interest. I started looking for information on the Internet and realized that I was not the only one who had a similar experience. In addition, there are complete effective weight loss systems based on breathing retention. Therefore, you can put this method into circulation.

I have already dealt with delays at the free diving training table, they are people who dive into the sea without diving equipment.

Here is my training table:

  1. 1 minute delay - 1: 30 rest
  2. Delay 1: 30 - Rest 1: 30
  3. Delay 1: 30 - Rest 1: 30
  4. Delay 1: 35 - Rest 1: 30
  5. 1: 40 delay

This table is for holding breath during inhalation.

While resting between sets, I also took short breaks of 20-30 seconds on a full exhale.

Second secret

This secret is also related to breathing. I am not a doctor and I have no idea how this effect is explained from a medical point of view, this is just my personal observation. Therefore, I noticed that belly fat does not accumulate if you try to make full exhalations while breathing during the day. It sounds easy, but if you look at yourself, you may find that at the end of each exhalation, there is still air in your lungs that you can exhale. This is especially true when you are sitting. It will be difficult to exhale fully if your back and lower back are rounded. Probably, the effect of this breathing method is due to the fact that the muscles of the press, lower back and diaphragm are used for a complete exhalation. Thus, they are kept in good shape.

In summary, the second secret of yoga to lose weight is this: during the day, try to breathe out twice as much as you inhale and you will be happy.

Third secret

The third secret also flows smoothly from the second. And perhaps this is the most important rule for losing weight with the help of yoga - fixing your lower back muscles. Working with the muscles of the lower back, stretching and strengthening - this is exactly what removes fat from the abdomen and sides very effectively. A sedentary lifestyle literally kills your lower back, which must constantly be in an elongated position. Flabby muscles that have lost elasticity are not able to support body weight, an imbalance occurs that leads to the accumulation of fat. There is a yoga exercise that can help you lose weight quickly and effectively. Do just 5 minutes a day and the result will be.

  • Wrap a blanket or towel in a roll.
  • Lie on the floor and place a rolled-up blanket under your back.
  • Extend your arms behind your head and bring your little fingers together.
  • Extend your legs and join your thumbs.
  • Lie in this position for 5 minutes.

This exercise brings the pelvis, lower back and abdomen back to their natural state. As a result, abdominal fat becomes unnecessary and disappears quickly.

Losing weight with yoga - basics

The most important principle of yoga for losing weight is consistent practice. I recommend exercising 6 times a week, at least an hour every day.

If this seems like a difficult schedule, start with short exercises, but every day, this approach will help you create a habit. And when yoga becomes familiar, you will naturally begin to lengthen the session to stay on the mat a little longer.

The second principle is to do what you really like. Try to find some pleasure, pleasant sensations in yoga. The main task is to connect yoga classes with feelings of joy.

The third principle - don't just think about losing weight. Remember that yoga is very beneficial for the body, as well as for the mind, psyche and state of mind. Losing weight is just a good bonus, and you will understand this very soon if you practice yoga regularly for at least 2-3 months.