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

For those who want to adjust their waist, improve the functioning of the body and increase muscle tone, you can use yoga exercises to lose weight in the abdomen 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 exercises lead not only to the weight loss of the sides, abdomen, thighs, but also to the rejuvenation of the body as a whole.

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

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

Benefits for the body

The exercise system helps to cope with excess weight in several ways:

• taking physical activity;
• acceleration of metabolism;
• forming healthy eating habits.

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

• your posture will be straightened and the spine will be strengthened;
• heart function will improve;
• the immune system and the lymphatic system will be strengthened;
• Digestion and intestinal function are normalized;
• the 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, the muscle tissue is tense, but its length does not change.There are many practices that promote weight loss.

You can choose any direction:

1. Hatha.Classic variations of exercises based on a smooth rhythm and smooth performance of asanas.The load is comparable to strength training.There are 4 exercises in the basic complex.Learning asanas yourself from photos and videos from the Internet can be dangerous, so seek professional help from a trainer.
2. Iyengar.For comfort and high efficiency of this system, various devices are used: rollers, belts, supports.All loads are static;during the development of the complex, the individual characteristics of the student are taken into account.
3. Ashtanga.During exercises from this system, it is important to achieve synchronization of breathing with movements.The result is internal heat and profuse sweating of the body.Increased oxygen supply ensures the accumulation of vital energy.The practitioner gains strength and gentleness.
4. Kundalini.The system includes meditation combined with movement.Classes have no contraindications;after regular training, the body will gain flexibility, mobility and endurance.Additional benefits are increased resistance to stress, improved 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 can be difficult to independently assess the correctness of performing 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 the stomach and waist

To form an ideal figure, belly and beautiful sides and to maintain the shape, you should not get tired of strength training;get yoga asanas in your arsenal.

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

• grass;
• Downward Facing Dog Asana;
• Eagle pose;
• Twisted stomach;
• Setu Bandha Sarvangasana;
• Turtle standing.

For a flat stomach

This type of exercise will help get rid of excess fat around your belly.One of the effective practices is self-healing massage.Warm your hands by rubbing them together, then cook the sides and stomach in a clockwise circular motion.Massage it 2-3 times a day to increase blood circulation and speed up the fat burning process.

Some of the current yoga exercises to lose weight in the stomach and sides include the following:

• Cobra Pose;
• 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 for beginners.The main task is to focus on the correct technique of execution, as well as on breathing, in this case you can count on a good result.

Asanas

A common problem for women is a large belly.Some exercises from Indian practices will help you make your figure slim and flexible.With daily training, results will be visible within two weeks.Before you start exercising, make sure you warm up.Fixation in the asana is needed for 1 minute, but for beginners this period can be shortened.Perform each exercise at least 2 times.

Cobra pose

Starting position - lying on the stomach:

• Legs straight, together, legs extended.
• The arms are bent at the elbows, pointing upwards, the hands are placed under the shoulders.
• As you inhale, lift your body without leaning on your palms, using your back muscles to move.
• Halfway up, slowly inhale and exhale twice.
• At the end of the lift, the arms should be straight.Pull your head and neck up, your chin should be pointed towards your chest and your glutes should be tight.
• After two cycles of breathing, come out of the asana.

Downward facing dog

One of the most popular yoga exercises for weight loss in the abdomen and sides is the Downward Facing Dog asana.First you need to do a warm-up, the end of which will be the child's pose - Balasana.To perform the Dog Facing Dog asana, after warming up, assume a 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 heels should look up, the outer ribs of your legs are parallel to each other;
• Turn your face down, between your hands;your neck should not bend, continuing the line of the back.

From the position you have to switch to the board.To do this, bend your knees and pull your pelvis towards your heels.Keep your neck parallel to your spine.Place your fingertips on the floor with your toes open.Take 1-2 steps forward.You should feel the tendons under your knees stretched.Relax your head between your hands and your body.Extend your legs as far as possible, placing your feet firmly on the floor and keeping your arms straight.The bones of the pelvis are directed upwards.You should stay in the asana for 30 seconds - 1 minute, breathing regularly.

Warrior Pose

Yoga for Abs, Buttocks and Thighs offers the "Warrior Pose" exercise:

• To perform the asana, stand straight and then take a wide step back.
• During the performance, the feet are firmly on the floor.You need to straighten your lower back, raise your arms up.
• Breathing remains even and calm throughout.
• Hold the position for as long as you can stand it.
• You can make the task more difficult by turning your body to the left or right.

Dhanurasana – bow pose

To perform the exercise, you should lie on your stomach and relax:

• Extend your arms along your body.
• Take a deep breath, bend your knees, lift and squeeze your ankles with your hands.
• The pose resembles a drawn bow.Raise your head, chest and hips as high as possible, strain your back, keep your arms straight.
• You can hold your breath in this position or take slow, deep breaths.Hold the asana for as long as possible.
• While exhaling, return to the starting position.Repeat the exercise 5 times.

The triangle

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

• Inhale, spread your legs 1 meter wide, stretch your arms to the sides parallel to the surface of the floor.
• Exhale, squeeze your right leg with your right hand.
• Inhale and draw to your sides.
• Extend your left arm up while turning your head to the left.The hands are placed in the same line.
• Turn your legs: right fully and left 45 degrees.Focus your gaze on your left palm.
• Stretch your back and neck as much as possible.Hold the position for 30-60 seconds, then repeat on the other side.

Kumbhakasana

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

Exercise technique

In order for the class to give excellent results in the form of weight loss, improving the functioning of systems and organs and improving mood, you must adhere to some rules:

• training is carried out in a well-ventilated area;
• the best time is early morning or late evening;
• breathing is done 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.Experts will tell you when to lower or raise your arm, how to breathe during an exercise, in what position to put your leg, how to stand or lie down correctly.Choose the most comfortable and effective exercises for yourself.