Slimming yoga in 3 easy steps: fast results

Most articles about yoga on dieting are superficial. They give a number of practices that have been peeked out of somewhere, and general formulations that carry no value. As a result, no matter how much you study during these classes, your stomach and sides will stay with you. In fact, you can lose weight very quickly with yoga if you know how. That’s why I’m going to tell you a really quick method that I accidentally discovered during my yoga classes.

To be honest, I never had any doubt that yoga would help lose belly fat. It has always been obvious to me that a flat stomach is an additional benefit of regular yoga practice. I’ve seen people who constantly go to yoga classes transform, become slim and fit. But it all happens gradually. If you want to get results as soon as possible, read the article at the end. Once you’re familiar with the simplest yoga exercises for weight loss at home, I’ll tell you about three secret yoga practices that literally remove belly fat one centimeter a day.

Yoga for weight loss beginners at home

It is very easy to do asanas at home - static yoga postures. All you have to do is scatter the mat in the morning and do some simple exercises. Do this yoga complex to lose weight at home every morning. It only takes 15 minutes. The complex includes all types of asanas: standing poses, bends, twists. Each asana affects certain areas of the body, improves blood circulation and metabolism, normalizes hormonal levels and gently massages internal organs. Through these effects, this yoga complex initiates the process of weight loss. Static asanas are more related to the direction of hatha yoga; kundalini yoga has also proven successful in terms of weight loss.

Why is it recommended to exercise in the morning? Because usually our stomach is empty and approx. It has been 8 hours since the last meal. This is an important nuance. One of the yoga masters I learned from said that the effectiveness of asana depends on the emptiness of the stomach. And of course, before you get into this simple yoga for weight loss, drink a glass of water and empty your bowels.

• Stand up straight, the width of your feet wide, inhale, and raise your arms above your head with your palms inward.
• Exhale and bend your knees, landing on the floor as if sitting on a chair.
• Your tribe, of course, leans forward a little. Try to straighten your shoulders, pull your shoulder blades back, and lower your shoulders off your ears. Take a deep breath, take 5 deep breaths and exhale.
• Stand in the same position, but instead of stretching your arms above your head, lower your legs to chest level when bending your legs.
• Then bring your palms together as in prayer and turn your upper body to the right so that your left elbow rests gently on your right thigh.
• Hold your abdominal muscles firmly and take deep breaths and exhalations. Hold the pose for five inhalations and exhalations. When inhaling, straighten your knees to return to the starting position, then repeat the exercise on the other side.
• Kneel on all fours with knees to shoulder width, palms just below your shoulders.
• Widen your fingers and place the weight on your hands.
• When exhaling, lift your knees off the floor and straighten your legs, lift your pelvis.
• Push the floor down with your arms and legs, pushing your pool up and stretching your back as if you were pulling the mat in different directions with your palms and feet. Loosen your neck and hang your head loosely.
• Stay in this position, take 5 deep breaths and exhale.
• Starting position - dog face down. When inhaling, straighten your left leg and lift it as high as possible.
• While exhaling, slowly bend your leg and bring your left knee to your chin. In doing so, try to suck on your abdomen and pull your navel towards your spine.
• The next time you breathe, straighten and raise your legs again. Repeat one leg five times and the other leg five times.

• Starting position - dog face down. Pull your right leg forward between your arms to stand low like a runner before you start.
• Rotate the left corner slightly outward with your left toe facing the right corner.
• Raise your torso while raising your arms. Straighten your shoulders and arch your back slightly and squeeze your chest.
• Take a deep breath, in this position take 5 deep breaths and exhale. Then repeat the exercise on the other side.
• Starting Position - Warrior Pose 1. Straighten your right leg and apply your entire body weight to it.
• Lift your left leg off the floor and stretch it backwards, leaning forward to make your body T-shaped. His whole body is parallel to the ground. The crown and arms are pulled forward and the toes of the left foot are pulled back. If you have difficulty maintaining balance, you can help yourself by leaning on a chair first.
• Hold five breaths in this position, then repeat on the other side.
• Lie on your stomach with your feet, your forehead resting on the mat, your arms outstretched forward, palms down.
• Squeeze your stomach and buttocks to raise your straight legs and arms. Keep your legs, arms and upper body away from the navel above the ground, resting only on your hips and lower abdomen.
• Take a deep breath, take five deep breaths in and out.
• Lie on your stomach, forehead on the mat, and extend your arms to the sides, palms up. When exhaling, bend your knees, pulling your heels as close to your buttocks as possible. Grasp your ankle with your hand and place your hip at shoulder width.
• While inhaling, lift your upper body and thighs off the floor and extend your back with your heels from your buttocks. Be sure to relax the lower back by spreading the shoulder blades down and back. Only the lower abdomen and the hip joint are in contact with the floor.
• Take 5 deep breaths in this position, then return to the starting position.
• Stand on all fours with your legs slightly apart, just below your shoulders.
• Tighten your abdominal muscles and keep your back straight, raising your right leg and left arm at the same time as much as possible. Maintain this posture with 5 deep breaths and exhalations.
• Then repeat the same with your left foot and right arm.

• This is the same exercise as the previous one, except that we are here on a board, not on all fours.
• Start by standing on a board with straight arms.
• Then, keeping your back straight, raise your left leg and right arm as far as possible. Hold this asana for 5 deep breaths.
• Then repeat in the opposite direction.

Yoga for Weight Loss

Do you want your dieting yoga classes to work really well? So literally every morning you feel it gets easier? Then don’t be lazy after completing the asanas complex to practice breathing exercises (pranayamas) and meditation. Meditation + pranayama + asanas - this is a magical recipe for yoga for weight loss. Start with yoga every morning, including all three ingredients in the lesson, and the result won’t wait long.

Fat Burning Meditation

Yoga restores hormonal balance in the body by calming the mind and achieving inner harmony. But yoga is not the only reason it contributes to weight loss. Let’s take a look at what exercises a typical yoga class consists of in a studio or fitness club.

Yoga classes usually begin with meditation. In almost every class, for the first time, they are told to sit quietly for 10 minutes and be aware of what is happening inside and out.

Incidentally, many studies confirm that only a regular meditation practice already has a positive effect on health, hormones and leads to normalization of body weight. In addition, meditation develops alertness, which leads to better eating behavior and a more attentive attitude to eating. This is also important.

Pranayama

The second thing you will do in yoga is pranayama, that is, breathing exercises.

Some pranayamas are designed to train one of the very important muscles in our body - the diaphragm.

A constant sedentary lifestyle leads to the diaphragm simply stopping working at full strength and becoming weak and tight. And most Western training systems pay little attention to this muscle. But not yoga.

Yoga attaches great importance to proper breathing and the development of diaphragmatic breathing. Therefore, he will do a lot of pranayama and let the diaphragm work hard and expand with full force.

The movement of the diaphragm during respiration is of great benefit to the whole body.

• First, each dilation and contraction of the diaphragm performs a gentle massage of the internal organs - heart, liver, pancreas, gallbladder. This leads to their cleansing and stimulates their work.
• Second, the diaphragm directly affects the digestive process, it affects the stomach, if of course we do not forget to actively move.
• Third, with full deep exhalation, the diaphragm, rising high upwards, affects the area of ​​the solar plexus, where tens of thousands of nerve endings are intertwined, leading to stimulation of the parasympathetic nervous system, which is responsible for resting and restoring the body.

The parasympathetic nervous system is often suppressed by the ongoing goals of modern man. Constant tension, stress, nervous activity blocks the healing processes of the body and healing. And yoga masters, fully aware of this, have developed breathing practices that balance two opposing nervous systems - parasympathetic and sympathetic. It contributes much more to weight loss than a constant exhausting diet and exercise.

Probably the most famous pranama for weight loss is called uddiyana bandha. Many people today know this practice as a "vacuum. "So this "modern" vacuum is an integral part of the yoga system that has existed for many thousands of years.

3 easy steps for fast results

For those who have read the article to the end, faithfully done all the asanas, breathing exercises and meditation, I will tell you an interesting case from my yoga practice. I share my personal experiences.

The first secret

Practicing asanas in yoga is only the preparatory stage of pranayama, breathing exercises. And pranayama is used to prepare for meditation - to purify the mind and focus. Therefore, at some point in my practice, I started practicing breath holding. My goal was to learn to hold my breath as long as possible. Literally right after starting such workouts, I suddenly noticed that I felt lightness in my body and stomach every morning. And the belly and side fat were noticeably reduced. This unusual effect piqued my interest. I started looking for information on the internet and realized that it wasn’t just me who had experienced similar experiences. Moreover, there are fully effective weight loss systems based on breath control. So you can market this method.

I was dealing with the delays of the freelance training table, these are people who dive into the sea without diving equipment.

Here is my workout table:

1. 1 minute delay - 1: 30 rest
2. Delay 1: 30 - Rest 1: 30
3. Delay 1: 30 - Rest 1: 30
4. Delay 1: 35 - Rest 1: 30
5. 1: 40 delay

This table is for breath holding during inhalation.

I also took short 20-30 second breaks between sets while taking a full exhale.

Second Secret

This secret also has a lot to do with breathing. I’m not a doctor and I have no idea how this effect is explained medically, it’s just my personal observation. So, I’ve noticed that abdominal fat doesn’t accumulate when you try to do full exhalations during your breathing during the day. It sounds easy, but if you observe yourself, you may find that at the end of each exhale, there is still air in your lungs that you can blow out. This is especially true when you are sitting. It will be difficult to exhale completely if your back and lower back are rounded. It is likely that the effect of this breathing method is due to the use of the muscles of the press, lower back and diaphragm for full exhalation. So they are in good condition.

In short, the second secret to yoga for weight loss is to try to exhale twice as long during the day as you inhale and you will be happy.

Third Secret

The third secret also runs smoothly from the second. And this is probably the most important rule for losing weight with the help of yoga - it fixes the muscles of the lower back. Working with the lower back muscles, stretching and strengthening them - this is definitely very effective in removing belly and side fat. A sedentary lifestyle literally kills your lower back, which needs to be in a constantly tense position. Flabby muscles that have lost their elasticity are unable to tolerate weight loss, an imbalance occurs, leading to the accumulation of fat. There is a yoga exercise that can help you lose weight fast and effectively. Do it in just 5 minutes a day and the result will be there.

• Wrap a blanket or towel in a roll.
• Lie on the floor and place a rolled-up blanket under your lower back.
• Stretch your arms behind your head and attach your pink fingers.
• Extend your leg and attach your thumb.
• Lie in this position for 5 minutes.

This exercise brings the pelvis, lower back and abdominal muscles back to their natural state. As a result, abdominal fat becomes unnecessary and passes away quickly.

Weight Loss with Yoga - Basics

The most important principle of yoga for weight loss is constant practice. I recommend exercising 6 times a week for at least an hour every day.

If this seems like a difficult schedule, start with a short workout, but this approach will help you get in the habit every day. And when yoga becomes known, you will, of course, begin to extend the duration of your session to stay a little longer on the mat.

The second principle is to do what you really love. Try to find something good, pleasant to feel in yoga. The main task is to combine yoga classes with a sense of joy.

The third principle - don't just think about losing weight. Remember that yoga is very beneficial for the body, mind, psyche and state of mind alike. Weight loss is just a pleasant bonus and you will understand this very soon if you practice yoga regularly for at least 2-3 months.