Yoga for Weight Loss - Tips for Beginners

There are many ways to lose weight, each with its own characteristics. This article will discuss classical yoga in detail, its benefits, effects, rules, and more.

how does this work

Yoga affects weight loss in this way:

  • It improves the functioning of the entire organism, thereby increasing the chances of stabilizing a person's normal weight.
  • Removes deposits of subcutaneous fat.
  • It speeds up metabolism so food doesn't stay in the gut and fat doesn't have a chance to deposit as much. As a result, waste and toxins are released.
  • It works all the muscles of the body, tightening and toning them, so the fat disappears.
  • The calories in food are quickly depleted due to physical activity, so a person does not gain extra pounds at all.

Advantages of yoga and its advantages over other sports:

  1. This gymnastics method helps relieve stress and neurological conditions as it practices proper breathing and general relaxation of the body.
  2. It perfectly regulates the muscles of the body and contributes to their normal formation and function without causing unnecessary overload.
  3. Improves joint and overall body flexibility better than any exercise.
  4. Increase strength and improve overall health.
  5. Increases blood flow to the head, thereby promoting brain function.
  6. In class, one can meditate and get into inner balance, which is essential after a hard day's work.
Weight Loss Yoga Class

Tips for Beginners

  1. If you're new to yoga, you should do simple exercises because it's detrimental to put a heavy load on an unprepared body right away. It is best to do warm-up exercises for muscles and joints.
  2. The first workout should not exceed fifteen minutes to give the body time to work without overloading it at the same time.
  3. Proper breathing is half the battle, so you need to invest enough time.
  4. During and for the first few days after menstruation, sessions should be as relaxing as possible and have a calming and relaxing effect.
  5. When exercising, it is best for pregnant women to limit themselves to sitting positions that will not harm their unborn baby.
  6. To benefit from these classes, you should practice yoga regularly (2 to 5 times a week).
  7. Before the class, it is necessary to prepare sportswear and special carpets.
  8. The room where the meeting is held should avoid drafts.
  9. To keep your muscles as flexible as a real yogi, you need to do regular stretches.
  10. It is recommended to quit bad habits and eat healthy foods so as not to interfere with the beneficial effects of yoga on the body.
  11. Before class, you should not eat too much or you will experience unpleasant bloating. It is best not to eat for three hours before exercise.
  12. The total class time should be between one and two hours. The longer the class is, the more stress the body will experience.
  13. If you experience muscle pain during training, then you should give up difficult exercises in favor of simpler ones.

weight loss exercise

Yoga exercises for weight loss

It is best to start yoga at home with the following exercises:

  1. "Tolasana" (sitting position). Exercises like this are great for building the muscles in your hands after prolonged periods of stagnation, and also help to better understand your body and teach you to control it. This, in turn, will help with other poses.
    • Sit on the mat.
    • Bend your knees and cross them.
    • Lean on your hands, balance your body, and get up off the rug if possible.
    • Take a deep breath, then exhale slowly.
    • Return to starting position.
  2. Parivrtta trikonasana or triangle (standing). This exercise relieves back pain, strengthens the thigh muscles and helps reduce weight in the lower abdomen, sides and waist. Also, it helps to establish proper breathing (only when doing the pose slowly).
    • Get straight, feet shoulder-width apart.
    • Raise your arms and spread them out to the sides.
    • Turn the foot of your left foot to the outside and lean toward it, reaching out with the fingers of your right hand.
    • Stop in this position for thirty seconds, then replace with the other arm and leg and do the same.
    • At the same time, you need to take care of your body. It has to be moved by hand.
  3. Ashan (Pose) in Seated Pose "Gomukhasana". This pose improves blood flow to the legs and arms, which is good for more complex weight loss exercises in the future. Also, it helps to concentrate and focus on yoga.
    • Sit on the mat and bend your knees.
    • Extend your right leg under your left knee and straighten your back.
    • Put your left foot on your right.
    • Cross your arms behind your back.
    • Hold this position for thirty seconds, then switch legs and straighten your arms.

Mandatory exercises include:

  1. Lying position - "Dhanurasana" or
    • Lie on your stomach, bend your knees, and lift them up.
    • Put your hands behind your back, wrapping around the outside of your ankles.
    • Inhale and arch slowly, lifting your pelvis slightly off the floor.
    • Pull your head back.
    • As you exhale, return to the starting position.
  2. "Bhujangasana or Cobra":
    • Lie on your stomach, feet together, and fingers stretched.
    • Put your hands under your shoulders.
    • Lean on your hands and inhale while lifting so that your feet are still on the mat.
    • Bend over and stretch your neck as far back as possible.
    • Exit and slowly lie down on the mat.
  3. Standing Pose - "Half Moon or Ardhachandrasana":
    • straightforward.
    • Imagine a line around you, straighten your feet, and draw a semi-circle with your feet so the legs don't bend at the knees.
    • In this case, the body should also move with the legs and the arms should descend to the bottom.
yoga poses for weight loss

Complete the workout with the following exercises:

  1. "Urdhva Prasarita".This asana is very effective for weight loss because it acts on the lower body, especially the thighs and abdomen, from where fat deposits are shed.
    • Lie on your stomach.
    • Legs together.
    • Bend your arms and press them against your body so your palms are under your pelvic bones.
    • Gain strength and lift your body and legs, focusing only on your hands.
    • In this case, you should also stretch your neck and lift your head.
  2. "Virkshasana or tree":
    • Stand up, feet together.
    • Raise one leg and bend at the knee.
    • Rotate it so that the foot is on the inner right thigh.
    • Put it on your leg and spread it out as wide as possible so the muscles of the thigh and pelvis can work well.
    • When you feel you can stand up straight, raise your hands and hold for a minute.
    • After that, you can rest again.

It affects the muscles of the legs, strengthens them and contributes to the slimness of the thighs. Additionally, this pose improves a person's balance and overall focus.

Reviews of dieters

To see what you can achieve by doing yoga, consider the reviews of people who have tried it:

  1. Male, 28 years old. "I've always been interested in this style of gymnastics and finally decided to give it a try, plus the need to lose weight. It was unusual and even painful at first because I had never done any exercise before that, but after a week ofTraining, the muscle pain is gone, and everything is more fun. I like to work out three times a week for five months. During that time, I lost 11 pounds. At the same time, I didn't really follow the diet, actuallyI didn't say no to anything. Now I just take it as a hobby because I really like the industry. "
  2. Female, 35 years old. "At the suggestion of a friend, I started doing these yoga classes to get rid of my buttocks and cellulite. I practiced the video tutorials at home twice a week. In the first class, I felt very stiff because my legs andNone of my hands really obeyed, but then I got used to it and even got taken away. As a result, in eight months of work, I got a whole new body, slim and beautiful. Lost twelve pounds of fat. Also, I started to feel stronger and healthier. Now I recommend this safe way to lose weight.
  3. girl, 21 years old. "This gymnastics has been a real salvation for me. I work in a sedentary job and as a result, I am overweight and have huge problems with my spine. No diet and fasting helped me, so I decided to try this tooMethod. I worked out alone, no trainer. The results were of course not immediate, I had to sweat, but after 2 months I felt much better. My physique took on at least some form and the tension in my spine was lessened. IContinuing to train, after another six months, I lost 8kg and I'm very happy about it.
  4. Female, 29 years old. "I've been struggling with my weight for over a year now and I still can't get where I want to be. I can't help but start taking classes when I hear such trendy yoga. Honestly, I'm looking forward to itBetter. In my understanding it was supposed to be a more intense workout, but just a warm-up and a muscle stretch, didn't expect me to bend in the right direction at all. As a result, I dropped out of the class after the first two weeks because I didn'tSee the results. I don't fit. "

So, based on the reviews, we can say that in most cases, this weight loss method helps people lose weight. Yoga classes must be practiced regularly for the effects to be truly noticeable.

doctor opinion

Doctors believe that this gymnastics can be very effective when practiced reasonably and without contraindications. They prove this by the fact that in such classes, one does not carry heavy loads, but only does gymnastics exercises that help improve muscle tone and keep the body in good general condition.

Contraindications to Yoga for Weight Loss

The ban includes the following health problems:

  1. Hernias in the abdomen and back.
  2. The first six months after a stroke.
  3. last few months of pregnancy.
  4. Heart and kidney disease.
  5. Aggravated ulcers and cholecystitis.
  6. hypertension.
  7. Mental illness (although depression can be treated).
  8. Tachycardia.
  9. Arthritis and its exacerbations.
  10. After severe trauma to the skull.
  11. No earlier than six months after surgery.
  12. with a cold.
  13. When the vertebrae are displaced.

Blitz Tips

  1. Be sure to do a light warm-up before starting the class.
  2. After each pose, you need to pause and resume breathing.
  3. Half an hour after class, you should drink a glass of water to get your water balance back to normal.