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

18 April 2022

In general, yoga was not originally developed for weight loss at all, but as a practice aimed at the harmonious development of body and mind. Beyond that, it was the spiritual component that was fundamental. By maintaining complex postures, yoga redirects energy flows, clears the mind, develops willpower, strengthens the mind through meditation, the fight against vice, 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 properly selected training have a very positive effect on the body. Of the obvious advantages, the following points can be noted:

Back pain disappears - most poses affect the spine, remove the "clamps";
blood pressure normalizes - in people with low blood pressure, blood vessels expand and blood circulation improves (patients with hypertension need to be vigilant);
Serenity comes - through self-knowledge the resistance to stress increases, anger, nervousness and tension go away;
the body becomes flexible and obedient - the yogi feels and controls every muscle;
immunity is strengthened - breathing techniques contribute to blood oxygen saturation, improve metabolic processes;
digestion improves - there is a massage and restoration of the normal position of internal organs;
general endurance increases - holding complex postures trains all muscle groups;
nutrition is getting better – awareness of product selection is coming, craving for "harmful" is disappearing, the contents of the refrigerator are gradually changing;
the complexion improves - useful substances are better absorbed, the body is cleaned faster.

Contraindications to yoga are the following conditions (you need to consult a doctor):

exacerbation of chronic diseases;
Hypertension;
pregnancy older than 12 weeks;
mental disorders;
Oncology;
Hernia;
infectious diseases;
increased ICP;
heart diseases;
the first year after surgery and a stroke;
period of menstruation.

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

Types of yoga exercises

Due to inexperience, you can become confused with the hard-to-pronounce names of yoga variants. To keep you "up to date" - here are brief descriptions of the most important areas.

Hutha yoga. The "ancestor" of most modern branches of yoga practice. It is from here that the main asanas (postures) are assumed 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. Focuses more on self-improvement. Postures are combined with reading mantras, meditation and a special technique of diaphragmatic breathing. Breath yoga enriches the body with oxygen, improves metabolism. Thanks to this, the effect of losing weight is achieved.
Ashtanga Yoga. Here the poses are changed dynamically, without breaks and in strict order, connected by vinyasas (repetitive asana sequences). The full name is Ashtanga Vinyasa Yoga.
Bikram Yoga. It 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, respectively, the effect ofWeight loss is more pronounced.
power yoga. Power Yoga is designed for weight loss only. The loads here are quite high, so for people with zero physical fitness it is better to wait a little and get acquainted with hatha yoga.
Iyengar Yoga. Here poses are performed on a support and asanas are understood according to the principle "from simple to complex", so this exercise is ideal for overweight people and absolute beginners.
fitness yoga. Pretty "young" direction. Yoga exercises for losing weight are deliberately compiled here. Most often, this mix is taught in fitness clubs in group classes.
Yoga for the fingers. Here energy flows are diverted by special finger meshes - mudras. There are about 180 in total. 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 gymnastics, vibration and breathing techniques.
qigongThis gymnastics is called "Chinese Yoga". A variant of health-promoting gymnastics that combines gentle, leisurely 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 endocrine system, the formation of the skeleton. In fact, at such a responsible period for the child, the main thing is not to harm.

Why Yoga Helps You Lose Weight

Some sports medicine experts believe that weight loss through yoga is purely a placebo effect. After all, it has long been proven that fat burning occurs at a high heart rate. But that doesn't happen in yoga. On the other hand, an overweight practicing yogi is a rare occurrence. So is there a weight loss effect?

And therefore. Deep diaphragmatic breathing saturates the blood with oxygen, improves metabolic processes and removes toxins. Spiritual development calms the mind, increases resistance to stress. As a result, cravings for sweet and harmful things disappear. And performing some postures leads to a reduction in the size of the stomach - a person eats less food. All these processes in one complex and give a "weight loss" effect.

Before class starts

Before you start yoga classes (for weight loss or not - it doesn't matter), read the rules of training.

Choose a time. Yoga practices require a responsible and systematic approach. Decide what time of day you can schedule time for class. Nobody should bother you, distract you, you should not rush anywhere.
Don't eat before class. The stomach must be empty. Otherwise, some asanas may induce nausea and vomiting. It is advisable to practice either in the morning before breakfast or two to three hours in the evening after a light (this is important) supper.
remove noise. Don't be distracted by the noise of the TV or music, conversations or children's games. If you can't stand absolute silence at all, you can switch on a relaxing melody or, for example, nature sounds.
Air the room. You shouldn't feel stuffy.
Pick up your gear. The form for classes should not restrict movements, squeeze or, conversely, be too bulky and "tangle" in the limbs. Choose clothing material that is breathable. You do not need shoes at all - all exercises are performed barefoot. In addition, you need a special oneAnti-slip mat.
do a workoutBefore the main complex of poses, you must definitely "warm up" with joint gymnastics. It takes literally a quarter of an hour.
Breathe properly. Breathing should be nasal, even and calm.
Focus. With each pose, focus on your own inner world. But don't forget to control the muscles involved.
Do not hurry. Learn asanas in stages: start with the simplest, then make them more complicated.
Stop if you feel pain. There shouldn't be any pain. If at any point you feel pain, do not persist - end the session.

If possible, sign up for classes at the club. The trainer will teach you the correct technique for performing asanas, so you can avoid possible injuries and increase the effectiveness of exercises at home.

Complexes of yoga asanas for weight loss

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

And another important point: In yoga practice, there is no clear recipe for how long one should hold one or the other asana. The average time is 30 seconds to three to five minutes. However, 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 straightlegs together. Bring your open palms together at your heart. Fingers point up. Temechko stretch to the ceiling. breath blue, measured.
Tadasana (Mountain Pose). stand up straightFeet point straight ahead. Squat down and slowly stand up again. Pull your knees up. draw in stomach. Raise your shoulders and lower them back. The fingers point to the ground. Stretch your head toward the ceiling. Breathe slowly, deeply.
Uttanasana (stretch pose). Stand up straight, straighten your spine. Spread your legs slightly, feet are parallel. Lower yourself with your back straight and extend your palms toward the floor as far as possible. If possible, place them on the ground, if not, attach them to the shins as low as possible. Breathe easy. Try to get the crown even closer to the ground. Hold the pose for as long as possible.
Virabhadrasana I (Warrior Pose). From Tadasana, jump up and spread your legs to a distance of about five feet. Bring straight arms through sides parallel to floor. Move your right toe inward 30° and your left toe left 90°. The navel points to the left knee. Bring your open palms together in Namaste and face up. Arch your back. Hold the pose for as long as possible. Take Tadasana slowly. Repeat the steps on the other side.
Vasishthasana (wise posture). Sit on your knees. The back is straight. Put your right hand on the mat. The arm is stretched. Extend your right leg to the left and place it on the floor, outside. The whole body is elongated in a straight line. Extend your left hand toward the ceiling. The head continues the line of the spine, the face is directed forward. Hold the pose for at least 30 seconds. Get on all fours, kneel and repeat on the other side.
Utkatasana (Chair Pose). This asana is good for strengthening the leg muscles. Take Tadasana. Join your palms at your chest. Raise your clasped palms as high as you can - your arms should become straight. open your chestStart lowering your pelvis as if trying to sit up. The back is straight, do not lean forward. Lock this position as much as possible. Take Tadasana.
Bhujangasana (Cobra Pose). Stretch your limbs while lying on your stomach. The legs can be brought together or spread slightly - as you like. Place your hands on the floor so that your wrists are under your elbows and your fingers do not extend past your shoulders. Use your back muscles to raise your body as high as possible. Help yourself with your hands and lift your body even higher. The crown aims at the ceiling. Hold the pose as long as you can. Lie down and relax.
Balasana (Child Pose). Get on all fours with your hips slightly apart. Get on your heels. Extend your arms forward enough to lift your pelvis. Relax your back, allowing your spine to straighten under the weight of your pelvis.
Adho Mukha Svanasana (Downward Facing Dog Pose). Get up on all fours from Balasana. Straighten your legs and prop yourself up on your toes. Arms, back, neck - a straight line. Without bending your legs, place your feet on the floor. Pull your buttocks and knees up.
Shalabhasana (Grasshopper). Lie on your stomach. 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 possible. Lock the pose for the maximum amount of time. Relax.
Paripurna Navasana (Full Boat Pose). To sit on the floor. Draw your knees to your chest. stretch out your handsExtend your legs so that your upper body and legs form a right angle. The back is straight. The head continues the line of the spine. Hold the pose as long as you can.
Chaturanga Dandasana (Bar Pose). Lie on your stomach, leaning on your outstretched arms, tear your pelvis off the floor. The feet rest on the toes. The body is elongated in a clear straight line. Rotate the pelvis, tighten the press. Bend your arms until your elbows and shoulders are in a line. Hold the pose for as long as possible.
Shavasana (Corpse Pose). lie on your backSpread your legs when you feel comfortable. The feet are relaxed. Hands lie beside the body, straight, relaxed, palms up. Send a wave of relaxation from your toes. Feel the tension leaving your feet, calves, thighs, buttocks and lower back. Then the back, shoulders, arms, palms, fingers relax. The last tension leaves the muscles of the neck, face and scalp.

If you feel tired, you can take a dead man's pose or a child's pose between asanas. Rest just a minute or two and continue with the exercise. The final Shavasana can be held for 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 plié. The hips and lower legs form a right angle, the knees are pulled back as far as possible to the sides. The hands in the initial phase can be clasped at the chest in a namaste gesture. And when you have fully mastered the asana, hold the pose with your arms raised.
Palakasana (Plank Pose). Lie on your stomach. The feet rest on the toes. Put your hands under your shoulders and straighten your arms. Tighten your pelvis and tighten your abs. Keep the body straight without bending, do not raise the pelvis. Lock the pose for the maximum amount of time. Relax.
Vasishthasana (wise posture). See description above.
Naukasana (Prone Boat Pose). Lie on your stomach. Raise your straight arms and legs as high as possible. The back is arched, the gaze and 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 abdominal and side weight loss. The suggested asanas aim to work with these problem areas. Also start with Salutations 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 initial asana is downward facing dog. Next, place your right foot between your palms. Slowly bring your left leg back and lower your pelvis as far as you can stretch your groin. The knee of the right leg does not go past the toe. Straighten your back, straighten your diaphragm. Raise your straight arms up. Arch your back and pull your head back. Hold the pose for as long as possible. Return to dog pose and repeat with left leg.
Paripurna Navasana (Full Boat Pose). See description above.
Balasana (Child Pose). See description above.
Palakasana (Plank Pose). See description above.
Bhujangasana (Cobra Pose). See description above.
Shavasana (dead or corpse pose). See description above.

All of the above complexes can be done at home and even without training. Don't be afraid if some asanas don't work for you the first time - everything will come with experience. And if reading it is difficult for you to repeat the postures, then on the Internet you can easily find videos with a visual explanation of all the subtleties 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 the most important thing: In order for Home Yoga to lose weight to show significant success, it needs regularity. Plan at least half an hour for class, but every day. After a few months you will notice that your body becomes more flexible and toned, nervousness disappears, you smile more often and you radiate positivity.

Reviews: "For your peace of mind - that's it"

First review: "And I've always thought of yoga primarily as breathing exercises. I once went to yoga classes, but I can say that I did not get any special results. I don't think yoga is useless, I think there. " should be a regular coach And this pleasure is expensive, I don't know about others, but it's easier for me to lose weight the old-fashioned way.
The second review: "You lose weight through hatha yoga. Not quickly, gradually, but you lose weight. There is a desire to eat right, not to eat greasy, fried, sweet things. If you practice thoughtfully and treat yoga as spiritual. " practice, then after a few months you will notice that you are becoming a balanced, calm and self-confident person, your figure will become tighter, more athletic and agile, you will notice immediately that you are doing sports. Excess fat deposits in 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 you try yoga for a few 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 started to notice that my diet has changedcompletely changed. , 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. Isurprised that I, a terrible sweet tooth, forgot when I last ate sweets, the body seemed attracted to the right and wholesome nutrition, I started yoga, lost weight, rejuvenated, refreshed, my wholeBody was tightened, the skin, the oval of the face became clearer, the neck was good, gait, posture. "
Fourth review: "I wouldn't say yoga is a great tool for losing weight if you don't start eating afterwards, but for calming yourself and maintaining 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 keep balance, in 3 a sense of harmony, in 4 after that one wantsdon't actually eat, at 5, helps with back pain and I've been able to list the benefits of this activity for a long time. "