Yoga exercises for losing weight in the stomach and sides at home

For those who want to slim their waist, improve body function, and improve muscle tone, you can use yoga exercises to lose weight in the stomach and sides - a complex of asanas, breathing techniques, and meditation.Several thousand years of practice have helped people make their bodies flexible, elastic, and get rid of excess weight.Systematic training not only leads to weight loss, stomach, thighs, but also to rejuvenate the body as a whole.

Does yoga help you lose weight and get rid of belly fat?

Many studies confirm that yoga exercises for losing belly and side fat are more effective than traditional gym exercises.Just half an hour a day to do certain asanas can save you from 2.5 kg of weight every week.Exercise and meditation lead to a connection between mind and body, which allows you to switch to a healthy diet and give up unhealthy foods.

Benefits for the body

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

• getting physical activity;
• acceleration of metabolism;
• Formation of healthy eating habits.

As a result, you will definitely lose weight, although the desired goal will not be achieved as quickly as with fitness classes.There are other benefits to this exercise.Exercise will bring great benefits to the body:

• Your posture will be straightened and your spine will be strengthened;
• Heart function will improve;
• The immune system and lymphatic system will be strengthened;
• Digestion and bowel function are normalized;
• pressure will decrease;
• Muscle tension will be relieved.

Which yoga is best for weight loss?

The principle of weight loss with yoga exercises is based on the isometric effect on the muscles.Unlike power loads, muscle tissue is stretched, but its length does not change.There are many practices that promote weight loss.

You can choose any direction:

1. Hatha.A variation of the classic exercise based on a relaxed pace and relaxed performance of asanas.The load is comparable to strength training.There are 4 exercises in the basic 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.For the comfort and high efficiency of this system, various devices are used: rollers, belts, supports.All loads are static;When developing a complex, the individual characteristics of students are taken into account.
3. Ashtanga.During the training of this system, it is important to achieve synchronization of breathing with movement.The result is internal heat and profuse body sweat.Increased oxygen supply ensures essential energy accumulation.Practitioners gain strength and lightness.
4. Kundalini.This system includes meditation combined with movement.The class has no contraindications;After regular training, the body will gain flexibility, mobility, and endurance.Additional benefits include increased resistance to stress, better body function, increased awareness and self-discipline.

Yoga at home

Yoga does not involve dynamic movement.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 is difficult to independently assess the accuracy of the performance of asanas, 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 waist

To form an ideal figure, a beautiful stomach and sides, and maintain shape, you don't have to give up on strength training;Take yoga asanas into your arsenal.

Static exercises will help you shape graceful body curves and strong abs:

• bars;
• Downward facing dog asana;
• Eagle poses;
• Twisted stomach;
• Setu Bandha Sarvangasana;
• Turtle walk.

For a flat stomach

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

• Cobra poses;
• Pavanmuktasana;
• Bow pose;
• Uddiyana Bandha.

For beginners

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

Asanas

A common problem for women is a big belly.Certain exercises from Indian practice will help you make your figure slim and flexible.With daily practice, the results will be visible within two weeks.Before starting your workout, make sure you warm up.Fixation in the asana is required for 1 minute, but for beginners this period can be shortened.Do each exercise at least 2 times.

Cobra poses

Starting Position - Lying on your stomach:

• Legs straight, brought together, legs extended.
• Arms bent at the elbows, pointing upwards, hands resting under the shoulders.
• While inhaling, lift your body without resting on your palms, using your back muscles to move.
• Halfway through, inhale and exhale slowly twice.
• At the end of the lift, your arms should be straight.Pull your head and neck, your chin should be directed towards your chest, and your back muscles should be tense.
• After two cycles of breathing, come out of the asana.

Downward facing dog

One of the popular yoga exercises to lose weight in the stomach and sides is the downward facing dog asana.First you should warm up, which will be a child's pose - Balasana.To perform the downward facing dog asana, after warming up, assume the kneeling position as follows:

• Place your palms at shoulder level, open your fingers, and focus on their pads.
• Keep your back straight, hips perpendicular to the floor;
• Straighten your legs, bend your toes, and your heels should look, the outer ribs of your legs parallel to each other;
• Point your face down, between your hands;Your neck should not bend, continuing the line of your back.

From the position you need to move to the board.To do this, bend your knees and pull your pelvis toward your heels.Keep your neck in line with your spine.Place your fingertips on the floor with your fingertips.Take 1-2 steps forward.You should feel a tendon under your knee.Relax your head between your hands and your body.Extend your legs as much as possible, placing your feet firmly on the floor and keeping your arms straight.The pelvic bones are directed upwards.You need to stay in the asana for 30 seconds - 1 minute, breathing regularly.

Warrior Pose

Yoga for stomach, back and thighs offers a warrior workout:

• To perform the asana, stand straight, then take a step back.
• When doing, feet firmly on the floor.You need to straighten your lower back, raise your hands.
• Breathing is steady and calm all the time.
• Hold the position as long as you can hold it.
• You can make the task more difficult by turning your body to the left or right.

Dhanurasana - Bow Pose

To do the exercise, you need to lie on your stomach and relax:

• Stretch your arms over your body.
• Pull deeply, bend your knees, lift them and attach your ankles with your hands.
• The pose resembles a drawn bow.Raise your head, chest and hips as high as possible, tense your back, keep your arms straight.
• You can hold your breath in this position or take slow, deep breaths.Maintain the asana as long as possible.
• While exhaling, return to the starting position.Repeat the exercise 5 times.

Triangle

Stand up straight, draw your stomach in, straighten your legs, and then:

• Inhale, spread your legs 1 meter wide, spread your arms to the sides parallel to the surface of the floor.
• Exhale, rub your right shin with your right hand.
• Draw and draw on your side.
• Stretch your left arm, while turning your head to the left.Hands are on the same line.
• Turn your legs: the right one completely, and the left 45 degrees.Focus your gaze on your left palm.
• Stretch your spine and neck as much as possible.Hold the position for 30-60 seconds, then repeat on the other side.

Kumbhakasana

Classic yoga for the abs and waist includes Pose Pose or Kumbhakasana.To perform it, you need to press your palms to the floor shoulder width and transfer your weight to them.Stretch your legs, press your socks tightly to the surface.This position resembles a plank or standard push-up position.The body should be in the same plane, back and legs straight.

Training Techniques

In order for the class to give excellent results in the form of weight loss, improved system and organ function, and better mood, you must follow certain rules:

• Exercise is carried out in a well-ventilated area;
• The best time is morning or evening;
• Breathing is carried out through the nose;
• Exercises are performed on an empty stomach.

You can learn how to perform asanas correctly not only under the guidance of a trainer, but also at home, using videos from professionals.Specialists will show you when to lower or raise your arms, how to breathe during exercise, what position to put your feet, how to stand or lie down correctly.Choose the most comfortable and effective exercises for yourself.