Yoga exercises for weight loss: 3 complexes, reviews and when to expect results.

18 April 2022

In general, yoga was initially not developed at all for weight loss, but as a practice aimed at the harmonious development of body and spirit. Furthermore, it was the spiritual component that was fundamental. Through the retention of complex postures, yoga redirects energy flows, clears the mind, develops willpower, strengthens the spirit through meditation, fighting vices, rethinking and humility. And the "side" effects of such practices turned out to be: healing the body, getting rid of bad habits, restoring metabolism and, as a result, normalizing body weight.

Curative effect and contraindications

Regular practice and a correctly selected training course have a pronounced positive effect on the body. Of the obvious advantages, the following points can be noted:

back pain goes away - most poses involve the spine, remove the "clamps";
blood pressure normalizes - in people with low blood pressure, blood vessels dilate and blood circulation improves (hypertonic patients should be vigilant);
calm comes: through self-knowledge, resistance to stress increases, anger, nervousness and tension pass;
the body becomes flexible and obedient: the yogi feels every muscle and controls it;
immunity is strengthened: breathing techniques contribute to the oxygen saturation of the blood, improve metabolic processes;
improves digestion - there is a massage and restoration of the normal position of the internal organs;
increases overall endurance: holding complex poses trains all muscle groups;
nutrition is improving: awareness in the choice of products arises, the desire for "harmful things" disappears, the contents of the refrigerator are gradually changing;
the appearance of the skin improves: useful substances are better absorbed, the body cleanses itself faster.

Contraindications to yoga are the following conditions (it is necessary to consult a doctor):

exacerbation of chronic diseases;
hypertension;
pregnancy of more than 12 weeks;
mental disorders;
oncology;
hernia;
infectious diseases;
increased ICP;
heart diseases;
the first year after any surgery and stroke;
menstruation period.

The disadvantages include the fact that the benefits of yoga become apparent only after at least two months and subject to regular practice.

Types of yoga practices

Due to inexperience, you may get confused by the hard-to-pronounce names of yoga varieties. To keep you "in the know", here are brief descriptions of the main areas.

Hatha Yoga. The "ancestor" of most modern areas of yogic practice. It is from here that the main asanas (positions of the body) are taken and developed. Hatha or "simple yoga" consists of static poses designed to develop all major muscle groups, balance and endurance. To lose weight, you need to combine it with dietary restrictions. Suitable for beginners.
Kundalini yoga. Focused more on self-improvement. The postures are combined with the reading of mantras, meditations, a special diaphragmatic breathing technique. Breathing yoga enriches the body with oxygen, improves metabolism. Due to this, the effect of losing weight is achieved.
Ashtanga yoga. Here the poses are changed dynamically, without stops and in strict sequence, interconnected by vinyasas (repetitive sequences of asanas). The full name is Ashtanga Vinyasa Yoga.
bikram yogaIt is also called "hot yoga". For classes, it is necessary to create high humidity (at least 40%) and temperature (about 40 ° C) in the room. Energy consumption in such conditions increases, and the effect of weight loss, respectively, is more pronounced.
Power yoga. Power yoga is designed for weight loss only. The loads here are quite high, so it is better for people with zero physical condition to wait a bit and start getting acquainted with hatha yoga.
Yoga Iyengar. Here, the poses are performed using a support and the asanas are understood according to the principle "from simple to complex", so this practice is ideal for overweight people and beginners.
Fitness yoga. A rather "young" direction. Here are deliberately collected yoga exercises for weight loss. Most often, this combination is taught in fitness clubs in group classes.
Yoga for the fingers. Here, energy flows are redirected through special finger plexuses - mudras. In total there are about 180. Surprisingly, there are also yoga mudras for weight loss.
Shindo. This is the so-called Japanese yoga. A wellness practice that combines philosophical ideas and gymnastic, vibratory and respiratory techniques.
Qigong. This gymnastics is called "Chinese yoga". A variant of gymnastics to improve health that combines smooth and unhurried movements, the desire for complete self-control and spiritual purification. According to reviews, it has a powerful therapeutic effect.

There is also a variety of yoga designed specifically for teenagers. This takes into account the active phase of body growth, the development of the hormonal system, the formation of the skeleton. Indeed, in such a responsible period for the child, the main thing is not to harm.

Why does yoga make you lose weight?

Some sports doctors believe that yoga weight loss is a pure placebo effect. After all, it has long been proven that fat burning occurs at a high heart rate. But in yoga this does not happen. But on the other hand, an overweight practicing yogi is a rare occurrence. So is there a weight loss effect?

And that's why. With deep diaphragmatic breathing, the blood is saturated with oxygen, metabolic processes improve, toxins are removed. Spiritual development calms the mind, increases resistance to stress. As a result, cravings for sweet and harmful things disappear. And the performance of some postures leads to a decrease in the size of the stomach - a person eats less food. All these processes in a complex and give a "weight loss" effect.

Before the start of classes

Before you start yoga classes (to lose weight or not - it does not matter), read the rules of training.

Pick a time. Yogic practices require a responsible and systematic approach. Decide what specific time of day you can allocate time for classes. No one should interfere with you, distract you, you should not rush anywhere.
Don't eat before class. The stomach must be empty. Otherwise, some asanas can lead to nausea and vomiting. It is advisable to practice in the morning before breakfast or in the evening, two to three hours after a light dinner (this is important).
Eliminate noise. You should not be distracted by the noise of the television, or by music, or by conversations, or by children's games. If you can't stand total silence, you can quietly turn on a soothing melody or, for example, the sounds of nature.
Ventilate the room. You shouldn't feel suffocated.
Pick up your gear. The form for classes should not constrain movements, crush or, on the contrary, be too bulky and "entangle" in the extremities. Choose a clothing material that is breathable. You do not need shoes at all - all exercises are done barefoot. You will also need a special non-slip mat.
Do a workout. Before the main complex of poses, you definitely need to "warm up" with joint gymnastics. It will take literally a quarter of an hour.
Breathe properly. Breathing should be nasal, even and calm.
Focus. As you perform each pose, focus on your own inner world. But don't forget to control the muscles involved.
Do not hurry. Learn asanas gradually: start with the simplest, then complicate.
Stop if you feel pain. There shouldn't be any pain. If at any time you feel pain, do not persist, stop the session.

If possible, sign up for classes at the club. The trainer will give you the correct technique to perform the asanas, so you can avoid possible injuries and increase the effectiveness of the practices at home.

Yoga asana complexes for weight loss.

Each of the yoga exercises outlined below is designed to kick start the weight loss process. But do not forget: to speed up the breakdown of fat, you need to observe dietary restrictions: minimize the consumption of simple carbohydrates, fatty and fried foods.

And one more important point: in yogic practices there is no clear prescription for how long to hold one or another asana. The average time is from 30 seconds to three to five minutes. Although, an experienced yogi can hold the poses for hours.

Complex 1

Description. This is perhaps the most difficult complex for yoga. But losing weight here will be the most effective.

Asana sequence:

Namaste (greeting). Stand up straight. Legs together. Bring your open palms together at your heart. Fingers pointing up. Temechko stretches to the ceiling. Blue breath, measured.
Tadasana (mountain pose). Stand up straight. Feet point forward. Squat down and slowly come back up. Raise your knees. Pull your belly. Raise your shoulders and lower them back. Fingers point to the ground. Stretch your head towards the ceiling. Breathe slowly, deeply.
Uttanasana (stretch pose). Stand up straight, stretch your spine. Slightly spread your legs, feet are parallel. Coming down with a straight back, stretch your palms toward the ground as far as possible. If you can, place them on the ground, if not, fix them as low as possible on the shins. Breathe easy. Try to get even closer to the ground with the crown. Hold the pose for as long as possible.
Virabhadrasana I (warrior pose). From tadasana, jumping, he spreads his legs at a distance of about five feet. Through the sides, he brings the arms straight parallel to the ground. He wiggles his right toe 30° inward and wiggles his left toe 90° to the left. The navel points to the left knee. Bring your open palms together in namaste and point up. Arch your back. Hold the pose for as long as possible. Slowly take tadasana. Repeat the steps on the other side.
Vasishthasana (sage posture). Sit on your knees. The back is straight. Place your right hand on the mat. The arm straightens. Stretch your right leg out to the left and rest your outer side on the ground. The whole body is elongated in a straight line. Stretch your left hand towards the ceiling. The head continues the line of the spine, the face is directed forward. Hold the pose for at least 30 seconds. Get down on all fours, then kneel down and repeat on the other side.
Utkatasana (chair pose). This asana is good for strengthening the leg muscles. Take tadasana. Join your palms on your chest. Raise your folded palms as high as possible; your arms should be straight. Open your chest. Begin to lower your pelvis as if you were trying to sit up. The back is straight, do not lean forward. Block this position as much as you can. Take tadasana.
Bhujangasana (cobra pose). Lying on your stomach, stretch your limbs. The legs can be pushed together or slightly apart, as you like. Place your hands on the floor so that your wrists are below your elbows and your fingers don't extend past your shoulders. Raise your body with your back muscles as high as you can. Help yourself with your hands and raise your body even higher. The crown points to the ceiling. Hold the pose for as long as you can. Lie down and relax.
Balasana (child's pose). Get on all fours with your hips slightly apart. Get on your knees. Stretch your arms forward enough to lift your pelvis. Relax your back, let your spine stretch under the weight of your pelvis.
Adho Mukha Svanasana (Downward Facing Dog Pose). Get up on all fours from the balasana. Straighten your legs, supporting yourself on your toes. Arms, back, neck: a straight line. Without bending your legs, place your feet on the floor. Lift your buttocks and knees.
Shalabhasana (locust pose). Lie face down. Rest your chin or forehead on the mat, whichever is more comfortable for you. Place your palms under your thighs. Raise your legs as high as you can. Lock the pose for the maximum amount of time. Relax.
Paripurna Navasana (full boat pose). Sit on the floor. Pull your knees towards your chest. Stretch your hands. Straighten your legs so that your torso and legs form a right angle. The back is straight. The head continues the line of the spine. Hold the pose for as long as you can.
Chaturanga dandasana (staff pose). Lie on your stomach, lean on your outstretched arms, lift your pelvis off the floor. The feet rest on the toes. The body is elongated in a clear straight line. Rotate the pelvis, squeeze the press. Bend your arms until your elbows and shoulders are in line. Hold the pose for as long as possible.
Shavasana (corpse pose). Lie on your back. Spread your legs as you feel comfortable. The feet are relaxed. The hands are next to the body, straight, relaxed, palms up. Send a wave of relaxation, starting with your toes. Feel the tension coming out of your feet, calves, thighs, glutes, lower back. Then the back, shoulders, arms, palms, and fingers relax. The last tension leaves the muscles of the neck, face, scalp.

If you feel tired, you can apply dead man's pose or child's pose between asanas. Rest just a minute or two and continue the practice. The final shavasana can last up to half an hour.

complex 2

Description. This complex is shorter than the first, but no less effective for weight loss. Begin the session with a welcome gesture and tadasana.

Asana sequence:

Utkatasana (chair pose). See description above.
Utkata Konasana (goddess pose). Sit in a plie. The hips and the lower part of the legs form a right angle, the knees are retracted as far as possible to the sides. Hands at the initial stage can be folded on the chest in a namaste gesture. And when you have completely mastered the asana, hold the pose with your arms raised.
Palakasana (plank pose). Lie face down. The feet rest on the toes. Put your hands under your shoulders and stretch your arms. Tuck your pelvis in and tighten your abs. Keep your body straight, without bending over, do not lift your pelvis. Lock the pose for the maximum amount of time. Relax.
Vasishthasana (sage posture). See description above.
Naukasana (boat pose on stomach). Lie face down. Raise your arms and legs straight up as far as you can. The back is arched, the gaze and the palms are directed downwards. Hold the pose for as long as possible. Relax.
Shavasana (corpse pose). See description above.

complex 3

Description. This yoga is for slimming the abdomen and sides. The proposed asanas are aimed at working with these problem areas. Also start with greetings and tadasana.

Asana sequence:

Virabhadrasana I (warrior pose). See description above.
Adho Mukha Svanasana (Downward Facing Dog Pose). See description above.
Anjaneyasana I (half moon pose). The starting asana is downward facing dog. Then place your right foot between his palms. Slowly move your left leg back, lowering your pelvis as far as you can stretch your groin. The knee of the right leg does not go beyond the toe. Straighten the back, straighten the diaphragm. Raise your arms straight up. Arch your back, pulling your head back. Hold the pose for as long as possible. Return to dog pose and repeat with your left leg.
Paripurna Navasana (full boat pose). See description above.
Balasana (child's pose). See description above.
Palakasana (plank pose). See description above.
Bhujangasana (cobra pose). See description above.
Shavasana (posture of the dead or of the corpse). See description above.

All of the above complexes can be performed at home and even without training. Do not be afraid if some asanas do not work for you the first time, everything will come with experience. And if it is difficult for you to repeat the postures while reading, then it is easy to find videos on the Internet with a visual explanation of all the intricacies of the asanas. Even well-known fitness trainers produce such programs, for example, Jillian Michaels and Denise Austin have yoga complexes for weight loss.

And most importantly - in order for yoga at home for weight loss to have pronounced results, regularity is needed. Reserve at least half an hour for classes, but every day. After a couple of months, you will notice that your body becomes flexible, toned, nervousness disappears, you smile more often and radiate positivity.

Reviews: "For your peace of mind, that's all"

First review: "And I have always considered yoga mainly as breathing exercises. At one time I went to yoga classes, but I can say that I did not achieve any special results. I do not think that yoga is useless, I think that there should be a trainer normal. And this pleasure is expensive, I don't know about the others, but it's easier for me to lose weight in the old way.
The second review: "You lose weight with hatha yoga. Not quickly, gradually, but you lose weight. There is a desire to eat well, not to eat fatty, fried and sweet things. If you practice carefully and treat yoga as a spiritual practice, then after a couple of months you will notice that you become a balanced, calm and self-confident person. As for the figure, it becomes tense, athletic and supple, it immediately becomes clear that he is doing some kind of sport. excess fat on the hips and abdomen disappear, the body becomes proportional. But you have to do it constantly, and not once a week. In the first 2 months, I lost 7 kg, exercising 5 times a week, for 30 - 40 minutes. I weighed 60 kg, now 52 - 53, with a height of 168 cm.
Third review: "And try yoga for a couple of months, up to 5 times a week, do yoga, see what happens, lose weight or not. I do yoga, after a month of classes, I began to notice that my diet has changed by full. , then something is automatically excluded from the diet, habits change. My relatives noticed that I practically stopped drinking coffee, but I do not feel like it, I drink a lot of water, for some reason it pulls. I noticed with surprise that I, a terrible sweet tooth, I forgot when was the last time I ate sweets, the body seemed to be attracted by proper and healthy nutrition I did yoga, lost weight, rejuvenated, refreshed, my whole body tightened, the skin, the oval of the face became lighter , the neck was fine, the gait, the posture".
Fourth review: "I would not say that yoga is a great tool for losing weight, if you also do not start eating according to it, but to be calm and maintain good health, that's it! "
Fifth review: "And I like yoga! It combines a complex of useful actions: in 1, it maintains body tone, in 2, it develops endurance and teaches you to maintain balance, in 3, a sense of harmony, in 4, after if you really don't want to eat, at 5, it helps with back pain and I can list the positive qualities of this activity for a long time ".