Relaxing Yoga in 3 Easy Steps: Quick Results

29 December 2020

Most articles on yoga for weight loss are superficial. They contain some exercises that have been spied on somewhere and general formulations that do not matter at all. As a result, no matter how much you learn in these lessons, the belly and sides will remain for you. In fact, yoga can help you lose weight very quickly if you know how. Therefore, I will tell you about a really fast track that I accidentally discovered during yoga classes.

To be honest, I never doubted if yoga helps you lose belly fat. It has always been obvious to me that a flat stomach is an added benefit of regular yoga practice. I have seen how people who constantly go to yoga classes are transformed, become thinner and fitter. But it all happens gradually. If you want to get results as soon as possible, then read the article to the end. Once you learn the simplest yoga exercises for weight loss at home, I will tell you about the three secret exercises of yoga that allow you to remove belly fat by literally one centimeter a day.

Yoga for weight loss for beginners at home

It is very easy to do asanas at home - static yoga poses. All you need to do is unwind in the morning and do a few simple exercises. Do this yoga complex for weight loss at home every morning. It only takes 15 minutes. The complex includes all types of asanas: standing poses, bending, turning. Each asana affects certain areas of the body, improves blood circulation and metabolism, normalizes hormonal levels and gently massages the internal organs. Through this influence, this yoga complex triggers the weight loss process. Static asanas are more related to the direction of Hatha Yoga; Kundalini yoga has also been well proven for weight loss.

Why is morning exercise recommended? Because usually at this time our stomach is empty and about 8 hours have passed since the last meal. This is an important nuance. One of the masters of yoga, from whom I learned, said: The effectiveness of asana depends on the emptiness of the stomach. And, of course, before you start this simple yoga for weight loss, drink a glass of water and empty your intestines.

Stand with feet shoulder-width apart, inhale, and raise your hands above your head so that your palms are facing inward.
Your body will naturally tilt slightly forward. Try to straighten the shoulders, pull the shoulder blades back and bring the shoulders down from the ears. Take a deep breath, 5 take a deep breath and exhale.
Stand in the same chair position, but instead of placing your hands on your head, lower them to chest level while bending your legs.
Then place the palms as in the prayer and rotate the upper part to the right so that the left elbow is gently resting on the right thigh.
Keep your abdomen strong and breathe deeply in and out. Maintain a posture of five and while exhaling inward. While inhaling, straighten your knees to return to the starting position, and then repeat the exercise on the other side.
Take all four knees shoulder-width apart, palms straight below the shoulders.
Spread your fingers wide and place your weight on your hands.
Lift your hands and feet off the floor, press your pelvis up, and stretch your back as if pulling the carpet in different directions with your palms and feet. Relax your neck and hang your head freely.
Stay in this position, take 5 deep breaths and exhale.
Starting position - dog face down. When inhaling, straighten your left leg and lift as high as possible.
As you exhale, slowly bend your leg and bring your left knee to your chin. As you do this, try to stretch your abdomen and bring your umbilicus to your spine.
Then straighten your breath and lift your leg again. Repeat 5 times for one foot and 5 times for the other.

Starting position - dog face down. Hold the right leg between the hands so that you are like a runner before running.
Turn the left heel slightly outward so that the toes of the left foot are on the right heel.
Lift your torso and stretch your arms. Straighten your shoulders and slightly bend your back, lift your chest out.
Take a deep breath, take 5 deep breaths in this position and exhale. Then repeat the exercise on the other side.
Starting Position - Warrior Posture 1. Straighten your right leg and transfer your entire body weight to it.
Lift your left leg off the floor and extend it backwards, leaning forward so that your body looks like a T. Your whole body is parallel to the ground. The crown and arms are raised forward, while the toes of the left foot are pulled back. If you have difficulty maintaining balance, you can initially help yourself by leaning on a chair.
Stay in this position for five breaths and then repeat on the other side.
Lie on your stomach, legs together, forehead on the abdomen, arms outstretched, palms down.
Take a deep breath, take five deep breaths and exhale.
Lie on your stomach with your forehead on your forehead and stretch your arms to the sides, palms up. Bend your knees while exhaling and keep your heels as close to your buttocks as possible. The ankles were hit with the hands and the thighs were spread shoulder width apart.
During inhalation, lift your upper body and thighs off the floor and reach the buttocks with your heels. Be sure to rest your lower back on the shoulder blades and back. Only the lower abdomen and hip joints are in contact with the floor.
5 Take a deep breath in this position and then return to the starting position.
Walk on all fours with your legs slightly apart, hands directly under your shoulders.
Straighten the abscesses and follow the back correctly, raise the right leg and left arm at the same time, straighten as much as possible. Maintain this position of the body during 5 deep inhalations and exhalations.
Then repeat the same with your left foot and right arm.

This is the same exercise as the previous one, except that here we are on a board and not on four.
Start by standing on the board with your right hands.
Then, keeping your spine straight, lift your left leg and right arm, stretching them as much as possible. Hold this asana for 5 deep breaths and exhale.
Then repeat in the opposite direction.

Yoga for weight loss

Do you want weight loss yoga classes to work really well? So do you feel it gets easier literally every morning? Then do not be lazy for breathing exercises (pranayas) and meditation after completing the complex of asanas. Meditation + Pranayama + Asanas - This is the magic recipe of yoga for weight loss. Start each morning with yoga, including all three components of the lesson, and the results will not be delayed.

Fat Burning Meditation

Yoga restores hormonal balance in the body by calming the mind and achieving inner harmony. But this is not the only reason why yoga promotes weight loss. Let’s take a look at what exercises make up a typical yoga class in a studio or fitness club.

Usually, a yoga class begins with meditation. In almost any class, you will first be told to sit quietly for 10 minutes and know what is going on inside and out.

By the way, many studies confirm that only one regular practice of meditation already has a positive effect on health, hormones and leads to weight normalization. In addition, meditation develops awareness, which leads to better eating behaviors and a more mental approach to eating. This is also important.

Pranayama

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

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

A constant sedentary lifestyle leads to the fact that the diaphragm simply stops working at full force and becomes weak and tight. Most Western exercise systems pay less attention to this muscle. But not yoga.

In yoga great importance is attached to proper breathing and the development of diaphragmatic breathing. This is why you will do a lot of pranayama and allow your diaphragm to work and expand with full force.

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

First, each enlargement and contraction of the diaphragm gently massages the internal organs - heart, liver, pancreas, gallbladder. This leads to their cleansing and stimulates their work.
Secondly, the diaphragm directly affects the digestive process, affecting the stomach, unless, of course, we forget to move it actively.

The parasympathetic nervous system is often suppressed as a result of the constant pursuit of modern human goals. Constant tension, stress, nervous activity blocks the body’s healing processes and recovery. Even the masters of yoga, knowing this perfectly well, have developed breathing exercises that balance the two opposite nervous systems - the parasympathetic and the sympathetic. It contributes much more to weight loss than regular dieting and exercise.

Probably the most famous pranayama for weight loss is called uddiyana bandha. Many today know this exercise 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 to Get Fast Results

For those of you who have read the article to the end, faithfully performed all the asanas, breathing exercises and meditation, I will tell you one interesting case from my yoga practice. I will share my personal experience with you.

The first secret

The practice of asanas in yoga is considered only as a preparatory stage for pranayama - breathing exercises. Pranayama, in turn, serves to prepare for meditation - to clear the mind and concentrate. Therefore, at some point in my practice, I began to hold my breath. My goal was to learn to hold my breath for as long as possible. Literally at the start of such an exercise, I suddenly noticed that I felt lightness in my body and abdomen every morning. And the fat on the abdomen and sides was noticeably reduced. This extraordinary effect aroused my interest. I started searching for information on the internet and realized that I was not the only one with such an experience. Moreover, there are whole effective weight loss systems based on breathing restraint. So you can get this method in circulation.

I was dealing with a delay at the Freedom Prep table, these are people who are drowning in the sea, without tools.

Here is my workout table:

Delay 1 minute - Rest 1: 30
Delay 1: 30 - Rest 1: 30
Delay 1: 30 - Rest 1: 30
Delay 1: 35 - Rest 1: 30
1: 40 Delay

This table is intended to maintain respiration during inhalation.

I also took 20-30 second pauses to fully exhale while resting between

sets.

The Second Secret

This secret also has a lot to do with breathing. I am not a doctor and I have no idea how to explain this effect from a medical point of view, it is only my personal observation. So I noticed that belly fat does not accumulate if you try to take a full breath while breathing during the day. This sounds simple, but if you look closely, you may find that at the end of each breath, there is still air in your lungs that you can breathe. This is especially true when you are sitting. It will be difficult for you to breathe if you have a spine and a rounded back. Presumably, the effect of this method of breathing is due to the fact that the press, lower back and diaphragm muscles are used for complete exhalation. Thus, they are kept in good shape.

In short, the second secret of yoga for weight loss is this: during the day, try to exhale 2 times longer than you inhale and you will be happy.

The Third Secret

The third secret also flows smoothly from the second. And perhaps this is the most important rule for weight loss with the help of yoga - regulate the lumbar muscles. Working with the lumbar muscles, stretching and strengthening them - this is what removes fat from the abdomen and sides very effectively. A sedentary lifestyle literally kills the back of the waist, which must be constantly stretched. Flexible muscles that have lost elasticity, unable to maintain body weight, become unbalanced, leading to the accumulation of fat. There is one yoga exercise that can help you lose weight quickly and effectively. Do this for only 5 minutes a day and the result will be.

Roll a plaid or towel into a roller.
Lie on the floor and place a blanket under your lower back.
Spread your hands behind your head and connect your pink fingers.
Extend your legs and pull your toes.
Bake in this position for 5 minutes.

This exercise restores the pelvis, lower back and abdomen to their natural position. As a result, belly fat becomes unnecessary and quickly disappears.

Weight Loss with Yoga - Basic Principles

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

If this difficult schedule seems to you, start with short exercises, but every day, this approach will help you develop a habit. When yoga is introduced, naturally, you will begin to extend the duration of the session to stay on the mat for at least a while.

The second principle is to do what you really enjoy. Try to find pleasure, pleasant sensations in yoga. The main task is to connect yoga classes with feelings of joy.

The third principle - do not just think about losing weight. Remember that practicing yoga is very beneficial for the body as well as for the mind, psyche and mental state. Weight loss will be followed by fatigue and constant tiredness, especially if you practice yoga regularly for at least 2-3 months.