SLIMMING YOGA IN 3 SIMPLE STEPS: FAST RESULTS

Most of the articles on yoga for weight loss are superficial. They contain several exercises that have been spied on somewhere and general formulations that have no value. As a result, no matter how hard you study in these classes, your stomach and hips stay with you. In fact, you can lose weight very fast with yoga if you know how. Therefore, I will tell you about a very quick way that I discovered by chance during my yoga classes.

To be honest, I've never had any doubts whether yoga helps lose belly fat. It has always been obvious to me that a flat stomach is an added benefit of regular yoga practice. I've seen how people who constantly go to yoga classes transform and become slim and fit. But all of this happens gradually. If you want to get the result as soon as possible, read the article to the end. After knowing the simplest yoga exercises for weight loss at home, I will tell you about three secret yoga exercises that will allow you to remove fat from the abdomen literally an inch a day.

Yoga for weight loss for beginners at home

At home it is very easy to perform asanas - static yoga postures. To do this, simply roll out the mat 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 postures, bends, twists. Each asana affects certain areas of the body, improving blood circulation and metabolism, normalizing hormone levels and gently massaging the internal organs. Through these influences, this yoga complex triggers the weight loss process. Static asanas are more related to the direction of hatha yoga; kundalini yoga has also been shown to be effective for weight loss.

Why is it recommended to practice in the morning? 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 Yoga Masters I studied from said: the effectiveness of an asana depends on the emptiness of the stomach. And of course, before embarking on this simple weight loss yoga, drink a glass of water and empty your bowels.

• Stand straight with your feet about the width of your feet, inhale and raise your arms above your head with palms facing inward.
• Exhale and bend your knees, letting you fall to the ground, as if you were sitting in a chair.
• Your torso will naturally lean slightly forward. Try to straighten your shoulders, pull your shoulder blades back, and lower your shoulders away from your ears. Breathe deeply, take 5 deep breaths and exhale.
• Stand in the same position as the chair, but instead of extending your arms above your head, lower them to chest level as you bend your legs.
• Then bring your palms together as if in prayer and turn your upper body to the right so that your left elbow rests gently on your right thigh.
• Keep your abs strong and keep taking deep breaths and exhaling. Hold the position for five inhalations and exhalations. As you inhale, straighten your knees to return to the starting position, then repeat the exercise on the other side.
• Stand on all fours with your knees shoulder-width apart, palms directly under your shoulders.
• Spread your fingers and rest your weight on your hands.
• As you exhale, lift your knees off the floor and straighten your legs, lifting your pelvis.
• Push off the floor with your arms and legs, pushing your pelvis up and stretching your back, as if you were pulling the mat in different directions with your palms and feet. Relax your neck and hang your head freely.
• Stay in this position, taking 5 deep breaths and exhalations.
• Starting position - face down dog. As you inhale, straighten your left leg and lift it as high as possible.
• As you exhale, slowly bending your leg, bring your left knee to your chin. As you do this, try to suck in the belly, pulling the navel towards the spine.
• On your next breath, straighten and lift your leg again. Repeat 5 times for one leg and 5 times for the other.

• Starting position - face down dog. Bring your right leg forward in your arms so that you are in a low lunge, like a runner before starting.
• Turn the left heel slightly outward so that the toes of the left foot point towards the right heel.
• Raise your torso as you stretch your arms. Straighten your shoulders and arch your back slightly, pushing your chest out.
• Breathe deeply, take 5 deep breaths in this position. Then repeat the exercise on the other side.
• Starting position - warrior stance 1. Straighten your right leg and transfer all your weight onto it.
• Lift your left leg off the floor and extend it backwards, bending forward so that your body resembles a T. Your whole body is parallel to the ground. The crown and arms are pulled forward and the left toes are pulled back. If you find it difficult to keep your balance, you can help yourself at first by leaning on a chair.
• Stay in this position for five breaths and then repeat on the other side.
• Lie on your stomach with your feet together, your forehead resting on the mat, arms extended forward, palms down.
• Squeezing your stomach and buttocks, raise your legs and arms straight. Keep your legs, arms, and upper body away from the navel off the ground, resting only on your hips and lower abdomen.
• Breathe deeply, take five deep breaths in and out.
• Lie on your stomach with your forehead on the mat and stretch your arms at your sides, palms facing up. As you exhale, bend your knees, bringing your heels as close to your buttocks as possible. Grab your ankles with your hands and place your hips shoulder-width apart.
• As you inhale, lift your upper body and hips off the floor and reach your back with your heels, away from your buttocks. Make sure you relax your lower back by spreading your shoulder blades down and your back. Only the lower abdomen and hip joints 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, arms directly under your shoulders.
• Tighten your abs and keep your back straight, raise your right leg and left arm at the same time, straightening them as much as possible. Hold this body position for 5 deep breaths and exhalations.
• Then repeat the same with your left leg and right arm.

• This is the same exercise as the previous one, with the difference that here we are on a board, not on all fours.
• Start by standing on a board with your arms straight.
• Then, keeping your back straight, lift your left leg and right arm, stretching them 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 weight loss yoga classes to work really well? So literally every morning you feel like you're getting easier? So don't be lazy after completing the asana complex to practice breathing exercises (pranayama) and meditation. Meditation + pranayama + asana: this is the magic yoga recipe for weight loss. Start each morning with yoga, including all three components of the class and the result will not be long in coming.

Fat burning meditation

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

Usually a yoga class begins with meditation. In almost all classes, you will first be told to sit quietly for 10 minutes and be aware of what is happening inside and out.

Many studies, among other things, confirm that only regular meditation practice already has a positive effect on health, hormones and leads to normalization of weight. Additionally, meditation develops mindfulness, which leads to better eating behavior and a more mindful approach to eating. This is also important.

Pranayama

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

Some pranayamas are designed to train a very important muscle in our body: the diaphragm.

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

In yoga, great importance is attached to correct breathing and the development of the diaphragmatic way of breathing. This is why you will do a lot of pranayamas and allow your diaphragm to work hard and expand at full force.

The movement of the diaphragm while breathing is of great benefit to the whole body.

• First, each expansion and contraction of the diaphragm performs a light massage of the internal organs: heart, liver, pancreas, gallbladder. This leads to their cleansing and stimulates their work.
• Secondly, the diaphragm directly affects the digestion process, affecting the stomach, if, of course, we do not forget to actively move it.
• And thirdly, with a full and deep exhalation, the diaphragm, rising upwards, hits the area of ​​the solar plexus, where tens of thousands of nerve endings are intertwined, this leads to the stimulation of theparasympathetic nervous system, which is responsible for rest and recovery of the body.

The parasympathetic nervous system is often suppressed due to the constant pursuit of goals by modern man. Constant tension, stress, nervous activity block the body's healing and recovery processes. And yoga masters, fully aware of this, have developed breathing exercises that bring two opposite nervous systems into balance - the parasympathetic and the sympathetic. This contributes to weight loss much more than constant exhausting diets and exercise.

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

3 simple steps for fast results

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

The first secret

The practice of asanas in yoga is considered only a preparatory phase for pranayama - breathing exercises. And pranayama, in turn, is used to prepare for meditation, to purify the mind and to focus. Therefore, at some point in my practice, I began to train myself to hold my breath. My goal was to learn how to hold my breath for as long as possible. Literally immediately after starting such training, I suddenly noticed that every morning I feel lightness in my body and stomach. And the fat on the belly and hips has significantly decreased. This unusual effect piqued my interest. I started looking for information on the internet and realized that I wasn't the only one going through a similar experience. Plus, there are whole effective weight loss systems based on holding your breath. So you can put this method into circulation.

I have dealt with the delays on the freediving training table, these are people diving into the sea without scuba gear.

Here is my training schedule:

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

This table is for breath holding during inhalation.

While resting between sets, I also took short breaks of 20-30 seconds during a full exhalation.

Second secret

This secret also has a lot to do with breathing. I am not a doctor and have no idea how this effect is explained medically, this is just my personal observation. So, I've noticed that belly fat doesn't build up if you try to do full exhalations while breathing throughout the day. It sounds easy, but if you observe yourself, you may find that at the end of each exhalation there is still air in your lungs to exhale. This is especially true when you are seated. It will be difficult for you to fully exhale if your back and lower back are rounded. Most likely, the effect of this method of breathing is due to the fact that the muscles of the press, lower back and diaphragm are used for a full exhalation. Therefore, 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 inhale and you will be happy.

Third secret

The third secret also flows smoothly from the second. And, perhaps, this is the most important rule for losing weight with the help of yoga - tidying up the muscles of the lower back. Working with the muscles of the lower back, their stretching and strengthening - this is what exactly removes fat from the abdomen and sides very effectively. A sedentary lifestyle literally kills the lower back, which must constantly be in a stretched position. Flabby muscles that have lost their elasticity are unable to support body weight, an imbalance occurs which leads to the accumulation of fat. There is a yoga exercise that can help you lose weight quickly and effectively. Do it just 5 minutes a day and the result will be.

• Roll a blanket or towel onto a roll.
• Lie on the floor and place a rolled-up blanket under your lower back.
• Reach your arms behind your head and put your little fingers together.
• Extend your legs and bring your thumbs together.
• Stay in this position for 5 minutes.

This exercise returns the pelvis, lower back and abdominals to their natural state. As a result, belly fat becomes useless and disappears quickly.

Losing weight with yoga - basic principles

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

If this sounds like a difficult program, start with short workouts, but every day this approach will help you build a habit. And when yoga becomes familiar, you will naturally begin to extend the duration of the session to stay on the mat a little longer.

The second principle is to do what you really like. Try to find some pleasure, pleasant sensations in yoga. The main task is to connect yoga classes with feelings 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. Losing weight is just a nice bonus and you will realize it very soon if you practice yoga regularly for at least 2-3 months.