Yoga exercises for slimming the abdomen and sides. Yoga for weight loss Yoga asanas for weight loss of the abdomen

Losing weight with yoga is easy and fun! Summer is on its way, so it's worth remembering to expose your body to the sun with pride and confidence. Yoga works real miracles: elementary exercises improve blood circulation, speed up metabolism and tighten the skin.

It is amazingly easy to bring muscles into tone with the help of yoga, because a set of asanas provides a high-quality static load for the body. And, as you know, it is the static load that increases muscle strength, although outwardly it looks quite light. Strong muscles- the key to a harmonious figure and natural weight loss.

yoga for weight loss

Warm up your joints well before exercising. Be sure to watch your breathing during the execution of the complex - breathe measuredly, saturating the blood with oxygen to the maximum. Following the diagram below, perform a sequence of poses - linger in each for at least 30 seconds.

For the best effect, you need to do this charging twice a day, repeating the complex 3 times. It's not easy, but the result will motivate you to keep practicing!

Yoga will give you a relaxed weight loss with pleasure! It is a moderate load that helps the body use fat reserves, which simply cannot be reached. All problem areas - hips, legs, waist - instantly become better designed, flabbiness disappears.

Endurance, precise coordination of movements are bonuses that will come along with losing weight with the help of yoga. Try to feel control over your body and you never want to lose it again!

Tell your friends about how to lose weight without stress.

Yoga has many adherents around the world. Among the true connoisseurs of this ancient art you will not find full and obese. A beautiful line of the figure and excellent physical data are achieved by special exercises that are performed for the soul and body, bringing the internal state back to normal. Yoga for weight loss of the abdomen and sides- one of the ways to lose extra pounds. The result obtained after completing the tasks remains for a long time. A person who has achieved inner harmony, who has lost body fat, will not return to the previous state.

Indian yoga is popular all over the world. It is considered the best way to relax. There are several lines in this direction. Hatha yoga is a complex of entering into static postures. It is used by yoga adherents in Western European countries and in Russia. Yoga has its own peculiarity - the ability to conduct classes without leaving home. This is helped by video and audio recordings of lessons, in which experienced instructors tell in detail how to take the desired posture so that excess weight is gone. Mentors advise you to regularly perform the exercises in order to achieve the desired result. In this article you will find answers to questions about how yoga affects the figure, about complexes of simple and more complex asanas that effectively help to lose weight and keep fit for a long time.

Any exercise in hatha yoga is called asana. To perform them, there is no need to purchase special equipment. Yoga does not require any equipment. The floor mat is the only item used in class. Asanas in yoga can be done indoors or outdoors. Real yoga prefers open space. People who practice it, regardless of weather conditions, are not afraid of any external obstacles in order to implement a set of poses. Yoga begins with a consultation with a doctor and a course of simple lessons from an experienced trainer. Weight loss exercises are recommended for all people who are not satisfied with their weight.

Some asanas are specifically designed for patients with varying degrees of obesity. Yoga for weight loss, weight loss of the abdomen and sides is a special course of therapy in which people do not experience acute hunger, regardless of physical activity.

If the yoga complex is performed at home, simple points must be observed:

• do not overeat;
• do not use spices;
• do not abuse flour and sweets;
• do not drink black tea.

These restrictions contribute to the rapid achievement of the desired result. When practicing yoga, it is better to become a vegetarian for a while. The simplest asanas in yoga are done in a straight stance on the floor. Simple and easy, not bringing much physical fatigue, yoga exercises for slimming the abdomen and sides are extremely effective.

In practical yoga, there are a number of mandatory rules:

• perform asanas in the early morning or late evening;
• pre-ventilate the room well;
• before class, they take a shower and put on loose clothes or do without it (in the case of a male torso), nothing is put on their feet;
• training starts 3 hours after the last meal;
• in order for the effect to be optimal, the poses were performed correctly, be sure to monitor breathing.

When entering into various poses, the muscles on them become stronger and gain relief after several sessions. Fat on these parts of the body literally melts. All poses involve arms and legs. Regular yoga classes make them beautiful, and expressive movements. Any posture in yoga is delayed for 8 breathing periods. In terms of time, this is approximately 1 minute.

Yoga exercises for everyone

Hatha yoga for weight loss contains a set of physical activities that can be performed by novice adherents of this direction and people who want to put their body out of shape in order.

When performing any asana in yoga, an important detail is taken into account: breathing must correspond to the position of the body. The air is exhaled when bending over, while straightening it is inhaled. You cannot detain him. At the moment of fixation, the lungs straighten freely. This yoga complex is designed not so much for weight loss, but for entering the world of this art. However, the effect is excellent. It is quite simple and accessible to people of any build at home. For its effectiveness, the main thing is to find the right attitude and the desire to make your body attractive.

Special Complex

There is a more complex complex for weight loss in yoga. It requires a certain skill, flexibility.

Attention! Yoga will reveal its secrets to those who understand that constant training, the desire for harmony between the body, muscles and internal state leads to the awakening of unknown abilities in a person.

It is worth trying a few exercises from a large list of difficult yoga poses to make sure they are effective.

Intense Stretch Pose

During the exercise, one should, standing on the floor with a straight back, try to stretch different parts of the body, first up behind the arms rising above the head, then down behind the smoothly, calmly lowering palms, which should be parallel to the feet. From a straight stance, you need to fold in half, but do this not abruptly, but measuredly, controlling your breathing. If it is difficult to reach the floor, the shins are clasped with hands. Exit the pose: while inhaling, calmly raise the body, lower the relaxed hands. When performing such a yoga task, the fat on the waist disappears, digestion returns to normal, the hips become dense and elastic, the joints become stronger.

Warrior Pose Variation

From a stand on the floor, jump to spread your legs to the sides, put them wide (about 130 cm) from each other. Spread your arms to the sides, continue the line of the shoulders, turn the palms down. Set the right foot at 90 degrees to the left, bend the left. The legs should be on the same line. As you exhale, bend your right leg, turn your head in the same direction, direct your gaze over the palm of your hand. After fixing, repeat in the opposite direction.

This version of the yoga pose is suitable for creating strong muscles in the arms, stretching the legs, back, and abdomen. Important for raising vitality.

Sage Vasistha Pose

• lying on the left side, put the right foot on the left, the hand on the thigh, the left palm on the floor under the shoulder;
• raise the body on the left hand, gradually straightening it;
• disconnect the thigh from the floor, stretch into a string. Hold the body on the left foot and palm;
• stretch your right hand up. Draw in the belly. Push the pelvis forward. Imagine yourself sandwiched between two walls;
• do the same on the other side.

Exercise well strengthens the large muscles of the abdomen, all limbs. Most effective to lose significant weight.

Chair Pose

In this asana, there is an imitation of a slow landing on a chair. It is important here that the back is absolutely even, the arms are extended and raised up with joined palms. It is necessary that at the end of the exercise the hips are parallel to the floor. In the process, you should bend in the chest and in the spinal column. This asana in yoga has an excellent effect on the hips, calves, forms a beautiful line of legs, tones the internal abdominal muscles located in the abdominal cavity.

Locust Pose

Lying on your stomach, take your hands back, exhale and raise your legs, head, chest to the maximum height. Only the stomach should lie on the mat. A real yoga exercise serves to strengthen the back, significantly improves digestion, and prevents the deposition of fat.

Cobra Pose

Lie on the floor, stretch out to the string, tighten all the muscles, put your hands with your palms down. Begin to slowly raise the body, gradually arching the back, absorbing the stomach, tilting the head back. Fix in a position where the spine to the legs will be located almost at a right angle. This yoga pose restores and rejuvenates the body, fills it with internal energy, deeply affects the muscle tissue of the abdomen and back. It has a positive effect on the spine, internal organs.

In addition to the listed asanas, there are many exercises in the yoga system that are effective for weight loss. In each case, a person chooses for himself what suits him. Reviews of those who have lost weight about yoga speak of the positive effect of this technique not only on the condition of the body, muscles, but also on the strength of the spirit.

Yoga is a very effective way to deal with this problem, as anyone who has done even a little yoga will attest to. Of course, exercises alone cannot solve everything: yoga classes will help visually reduce the stomach, but 70% of success depends on proper nutrition.

1. Cobra Pose (Bhujangasana)

This pose not only helps to flatten the stomach, but also strengthens the abdominal muscles. The exercise as a whole strengthens the upper body, and the back becomes stronger and more flexible.

• Lie on your stomach, stretch your legs and lean on your palms (they should be located directly under your shoulders).
• The chin and toes should touch the floor.
• Inhaling slowly, raise the body on your hands. Arch your back back as far as you can.
• Depending on how you feel, hold this position for 15-30 seconds.
• Exhaling slowly, return to the starting position.
• Repeat the exercise five times with short breaks of 15 seconds.

2. Bow pose (dhanurasana)

The pose strengthens the central part of the abdomen. To achieve good results, during the exercise, try to slowly swing back and forth. It improves digestion and trains the flexibility of the whole body.

• Lie on your stomach, bend your knees, lift your shins up, put your hands behind your back and grab your ankles from the outside.
• Inhale, exhale as much as possible bend, lifting the pelvis and chest from the floor. The head should be taken as far back as possible.
• Try to hold this pose for 15-30 seconds and watch your breath.
• As you exhale, return to the starting position by stretching your arms and legs.
• Repeat the exercise five times with 15 second breaks.

3. Boat pose (naukasana)

A wonderful pose to remove fat from the waist. In addition, it has a beneficial effect on appetite and strengthens the muscles of the legs.

• Lie on your back, stretch your legs, put your hands next to the body, palms up.
• Inhale and slowly lift your legs, try to keep them straight and do not bend your knees.
• Pull your toes and try to raise your legs as high as possible.
• Extend your arms and try to reach your toes with them; keep your body at a 45 degree angle.
• Breathe evenly, hold the position for 15 seconds.
• Take a deep breath.
• Repeat the exercise five times with breaks of 15 seconds.

4. Plank (kumbhakasana)

Kumbhakasana is one of the easiest poses in yoga, but at the same time very effective for burning fat. tones and strengthens the shoulders, arms, back and buttocks.

Exercise is contraindicated for people with high blood pressure and those who have back or shoulder pain.

• Get on your knees, put your hands in front of you.
• Take your legs back and rise on your toes, as in push-ups; raise up on your hands.
• Inhale deeply, stretch your neck and look straight ahead; the back should be straight, you will feel a slight tension in the abdomen.
• From head to toe, your body should be like a straight line.
• Hold this position for 15 to 30 seconds; if you feel strong in yourself, try to do it for as long as possible.
• Repeat five times with short breaks.

5. Wind release pose (pawanamuktasana)

Besides the fact that this asana reduces back pain and strengthens the abdomen and hips, it has many more benefits. For example, the wind release pose improves bowel function, normalizes acid levels, and speeds up metabolism.

• Lie on your back, stretch your legs, stretch your arms parallel.
• Stretch your legs, keep your heels together.
• As you exhale, bend your knees and slowly lift them towards your chest.
• To maintain the correct position, clasp your knees with your hands.
• Breathe deeply and hold this pose for 1-1.5 minutes.
• As you exhale, lower your legs and arms to the floor.
• Repeat this exercise five times with breaks.

Recently, interest in various practices of ancient oriental culture has increased in society. In particular, more and more centers for teaching yoga techniques are being opened. Someone uses it to restore mental strength, someone - to treat chronic diseases, others - in order to get away from the bustle of this mortal world ...

And there are those who are looking for exercises in this system that are specifically aimed at losing weight. And it really does help. Moreover, you can even pick up such asanas (poses) that work out certain parts of the body - for example, to form a flat stomach and a thin waist.

Principles of weight loss

If you are looking for yoga to lose belly fat, finding the right poses and exercises will be no problem. The question will be different - how quickly can you master the elements on which this ancient Indian practice is based. It's one thing if you are already familiar with them - then, indeed, it remains only to choose asanas that work on this problematic part of the body. And the situation will be completely different if you join this eastern treasury for the first time.

Since this is a whole system, you can’t just pull out exercises for the abdomen and waist from it and perform it separately from other elements. Slimming of any part of the body cannot be achieved without observing the following principles.

Breath

This is the first and one of the most important elements. Before each workout, you need to include abdominal breathing. All exercises are performed while holding the breath. To do this, you will have to master the technique. Such breathing stimulates peristalsis, cleanses the internal organs, removes excess water and fat from the body, reduces the size of the waist and sides, allowing you to remove unnecessary kilograms.

Energy

In order for yoga exercises to be as useful as possible for the abdominal muscles, after breathing, you need to adjust the energy balance of your body. For this, self-massage is performed. With its help, the physical and psychological barrier is overcome, thoughts are concentrated on the problem area of ​​the body.

To do everything right, it is recommended to close your eyes and feel every sensation from your own touches to the smallest detail. It is not difficult to master self-massage, it is performed in a sitting position, directed from the bottom (from the feet) up (ending with the neck). It takes no more than 20 minutes in time, and after acquiring the necessary skills - about 10 minutes. Its goal is to direct the energy flow in the right direction, remove obstacles and stagnant knots.

Food

To remove the stomach with yoga, some poses will not be enough. The ancient practice in modern sounding offers for this a complex renewal of the whole organism using the following mechanisms:

• enema cleansing;
• reduction in portion sizes;
• correction of water-salt metabolism as a result of the withdrawal of excess fluid;
• changing eating habits: exclusion from the diet of harmful foods;
• regular fasting.

So for a flat stomach and a thin waist, you will have to not only regularly perform a certain set of exercises, but also put your diet in order, otherwise even the most effective asanas will be useless.

Keep in mind that yoga poses heal and strengthen not only the physical body, but also the spirit, change the essence of life and the way of thinking of a person. This side of Eastern practice helps to get rid of everything superfluous on an unconscious level - including unbridled appetite, due to which fat accumulates in the abdomen.

The fifth element of the system is just the exercises themselves (postures, asanas), aimed at eliminating body fat.

Contraindications

It will not be possible to tidy up problem areas of the body with the help of yoga if there are the following contraindications for classes:

• postoperative period;
• traumatic brain injury;
• concussion;
• serious mental disorders;
• organic lesions of the heart;
• infections of the musculoskeletal system;
• severe stages of oncology;
• increased body temperature;
• professional sports loads;
• physical fatigue;
• emotional exhaustion;
• pain in the head and neck.

In addition, specific exercises for the press can not be performed by pregnant women, as well as with eating disorders and during menstruation.

Each yoga center has a mentor who can be consulted about your health condition and activities. If you are going to master this practice on your own, it is advisable to initially check with doctors for the listed contraindications.

To flatten your belly with yoga poses, take into account a few helpful tips from spiritual practitioners.

1. Smoking and alcohol will significantly slow down the process of losing weight.
2. Burning fat in the abdomen with the help of asanas is a long process and requires a lot of patience. Don't expect quick results.
3. If you have health problems that are not included in the list of contraindications, you need to limit yourself to light exercises.
4. No need to be afraid of krepatura after training (muscle pain). Its appearance is natural, and you can reduce discomfort with the help of hot. If the pain does not go away after that, it is worth reconsidering the technique of performing the exercises.
5. Do not accustom the body to the same asanas. There are many poses for the abdomen and sides in yoga - alternate them, change weight loss programs to remove fat from the problem area as quickly as possible.
6. Morning yoga is considered the most effective.
7. Start classes with 5 minutes a day, gradually increasing their duration and complexity. Don't miss a single day.
8. Each exercise is repeated 3-4 times.
9. Asanas are performed on an empty stomach.

About breathing

Yoga requires you to include the diaphragm in the process of breathing. Without this technique, weight loss will be simply impossible. So you have to learn to breathe with your stomach, not your chest. On inspiration, it should inflate, while the chest should remain motionless. On exhalation, the stomach must be retracted.

When performing any, even the most difficult exercises, make sure that your breathing is slow, measured and deep. This will allow you to accumulate more energy in the body and relax the body.

Breathing should repeat the movements performed: if they are made up, this is an inhalation (necessarily through the nose), if down, this is an exhalation (already through the mouth).

If you want your stomach to be removed, follow these asanas, taking into account these recommendations - and losing weight will not take long. In order to master the technique of proper breathing, try to work out with a specialist, because it is very difficult to do it on your own. However, in no case should this moment be missed: remember that this is one of the elements of the system. One will fall out - and you can not count on a slender waist.

When it comes to nutrition, any yoga training center will tell you that they are committed to vegetarianism. Of course, no one will force you to immediately abandon animal products. But if this practice drags you out, after about six months you yourself will realize that this approach is justified from the point of view of this ancient Eastern ideology.

A set of exercises

And finally, the set of exercises itself. Which posture will be the most effective in your case is hard to say. Try, master, evaluate the results, change and alternate the recommended asanas with each other to achieve the desired effect.

• Dog / Adho Mukha Svanasana

Functions: strengthens the muscles of the legs, makes the stomach flat.

Execution technique. Get on all fours, stretch your arms forward. As you exhale, raise your pelvis and straighten your legs. Press your heels and palms firmly to the floor, tilt your head down, relax your neck. You should resemble a slide with legs instead of a ramp.

• Cobra / Bhujangasana

Functions: works out the deep muscles of the abdomen and back, strengthens the spine, improves the functioning of the digestive tract.

Execution technique. Lie face down on the floor. Spread your arms at chest level. While inhaling, raise the body up, straightening your arms. Take your shoulders back, pull your stomach in as far as possible. Fix for 3-4 seconds, relax, lower to the floor.

• Warrior / Virabhadrasana

Functions: tightens the sides and abdomen, makes legs beautiful.

Virabhadrasana No. 1

Stand up straight, spread your legs (80 cm between them). Raise your arms with palms clasped. Without lifting your heels from the floor, bend your right knee, turn your body to the right as well. Fix for 1 min. Make a turn to the other side.

Virabhadrasana No. 2

Stand up straight, spread your legs. Raise your arms with palms clasped. Without lifting your heels from the floor, bend your left knee at an angle of 90 °. Spread your arms to the sides so that they are parallel to the floor, turn your head towards the bent knee. Tighten the press, fix for 1 minute. Repeat the exercise on the other side.

Virabhadrasana No. 3

The pose is intended only for those who already have experience in classes, as it requires special preparation and endurance. Stand up straight, raise any knee to your chest, fix, lunge back with your foot, tilting your body forward. The body and leg form a straight line parallel to the floor. Arms extended along the hips or spread apart to maintain balance.

• Camel / Ushtrasana

Functions: tones the stomach and sides, is a preventive measure against colds, develops the flexibility of the spine, strengthens the lungs and the entire respiratory system.

Execution technique. Sit on a special rug on your knees, put your hands on your hips. Rise up so that the feet and knees remain firmly pressed to the floor. Lean back, touch your heels with your palms. It will be difficult for beginners to perform, but after training, the exercise is mastered quickly.

• Boat / Paripurna Navasana

Functions: tightens the abdominal muscles.

Execution technique. Sit on the floor, stretch your legs forward. Lean back slightly, raise your legs up so that the socks are at head level. Straighten your arms parallel to the floor.

• Crescent / Ardha Chandrasana

Functions: tightens the muscles of the press, removes the sides, makes the legs slim.

Execution technique. Spread your legs as wide as possible, tilt the body. Touch the floor with your hand, raise the opposite leg so that it forms a single line with the body. Extend the other arm up so that it is perpendicular to the floor. As far as possible, slowly rotate the raised leg clockwise.

Pros and cons

Only at first glance it may seem that weight loss of the abdomen with the help of yoga is a process filled with exceptionally positive emotions. In fact, when choosing this figure correction technique, it is better to evaluate all its pros and cons in advance, because there are enough minuses here. And most often they contribute to the fact that people break down in the middle of the road.

Advantages:

• the opportunity to practice at home;
• relief from stress, anxiety and anxiety;
• improving body flexibility;
• endurance training;
• increased mental activity;
• massage of the internal organs removes toxins and excess fluid, which also contributes to weight loss of the abdomen and sides.

Flaws:

• classes cannot be missed;
• many asanas are very difficult;
• group classes often become a source of internal complexes for beginners, since not everything will work out the first time;
• morning, the most effective yoga, not available in group classes;
• losing weight with yoga is a slow process that takes time and patience.

This complex includes the most effective yoga exercises that will be most useful for losing weight on the abdomen and sides. However, by themselves, apart from the overall system, they will not function. It is imperative that all its elements work - breathing, energy, nutrition, and spirit. It will take a lot of time to master these principles, but as a result, all these costs will pay off not only with an ideal figure, but also with an improvement in mood and improvement of the whole organism.

Yoga for weight loss of the abdomen and sides - it is time to turn to proven methods, tighten the stomach from attractive places. The elements of practical yoga adapted for weight loss will be very useful and effective with regular practice and determination. Let's try together to figure out how yoga helps to lose weight.

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Yoga is an ancient, many-sided teaching, the comprehension of which requires effort, aspirations and time.

When starting classes, you should always remember that the yoga system is formed from five basic structural elements for a person, functioning in a specific form:

• Breath;
• Traffic;
• Energy;
• Food;

Before starting the workout, we turn on abdominal breathing and perform all subsequent exercises while holding the breath in. It is this breathing that stimulates peristalsis, cleanses the internal organs, removes excess water and fat from the body, reduces the waist and sides, and allows you to remove extra pounds.

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Second element: energy

In order to comfortably perform the exercises, it is necessary to prepare your body by normalizing the energy balance.

We perform self-massage

Even a one-day abstinence from food is an effective way to reduce weight, because in the absence of food from external sources, the body will immediately begin to take it from its stores. And the first internal consumed source will be fat!

Fifth element: spirit

Yoga heals and strengthens not only the physical body of a person, but also his spirit, way of thinking and the essential fullness of life. The spiritual practice of yoga at an unconscious level will help get rid of everything superfluous, including excess consumption of calories, which physiologically our body does not need.

Keeping the body clean and perfect will become an integral part of your daily spiritual life.