WRITING YOGA IN 3 EASY STEPS: QUICK RESULTS

29 December 2020

Most yoga articles on weight loss are superficial. These include a few exercises considered together and general formulas that are of no value. As a result, no matter how much you read in these lessons, your stomach and sides stay with you. In fact, if you know, you can lose weight very quickly with yoga. Therefore, I will tell you about a real fast way that I accidentally discovered in my yoga classes.

Honestly, I never doubted that yoga would help me lose belly fat. It has always been clear to me that a flat stomach is an added benefit of regular yoga practice. I've seen people who go to yoga classes all the time become thin and fit. But all this is happening gradually. If you want to get the result as soon as possible, read the article to the end. After learning the simplest yoga exercises to lose weight at home, I will talk about three secret yoga exercises that will allow you to literally clear a centimeter of belly fat a day.

Yoga for weight loss for beginners at home

asanas at home - static yoga postures are very easy to do. To do this, just spread the carpet in the morning and do a few simple exercises. Do this yoga complex to lose weight at home every morning. It only takes 15 minutes. The complex includes all kinds 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 the internal organs. Thanks to these effects, this yoga complex triggers the weight loss process. Static asanas are more related to the direction of hatha yoga; Kundalini yoga has proven itself well for weight loss.

Why is it recommended to train in the morning? Because in general, the stomach is empty at this time, and about 8 hours have passed since the last meal. This is an important nuance. One of the masters of yoga I read said: the effectiveness of an asana depends on the stomach cavity. Of course, before you start this simple yoga to lose weight, take a glass of water and empty your bowels.

Stand with your feet close to the width of your feet, breathe, and raise your arms above your head with your palms facing inward.
Breathe in and bend your knees, sitting on the floor, as if sitting in a chair.
Your body will naturally lean forward a little. Try to straighten your shoulders, pull your shoulder blades back, and lower your shoulders below your ears. Take a deep breath, exhale and exhale 5 times.
Stand in the same chair position, but instead of extending your arms over your head, lower them to chest level as you bend your legs.
Then, as in prayer, bring your palms together and turn your upper elbow to the right, with your left elbow resting on your right thigh.
Hold your abdomen tight and continue to take deep breaths. Maintain five breaths and breathing posture. As you breathe in, straighten your knees to return to the starting position, and then repeat the exercises on the other side.
Stand on all fours with your knees shoulder-width apart and your palms directly under your shoulders.
Spread your fingers wide and place your weight on your hands.
As you breathe in, lift your knees off the ground and straighten your legs by lifting your pelvis.
Push the floor with your hands and feet, lift your pelvis up and stretch your back, as if you are pulling the floor in different directions with your palms and feet. Relax your neck and hang your head freely.
Stay in this position by taking 5 deep breaths and exhaling.
Starting position - face down the dog. As you breathe in, straighten your left leg and lift as much as you can.
As you breathe in, slowly bend your legs and bring your left knee to your chin. As you do this, try to pull your belly button to your abdomen by pulling it against your spine.
On the next breath, straighten and lift your leg again. Repeat 5 times for one leg and 5 times for the other leg.

Starting position - dog face down. Move your right foot forward between your arms so that you are in a low pregnancy like a runner before you start.
Slightly turn the left heel to the side so that the toes of the left foot look at the right heel.
Raise your body while raising your hands. Straighten your shoulders and slightly bend your back by pushing your chest.
Take a deep breath, in this case take 5 breaths. Then repeat the work on the other side.
Starting position - fighter posture 1. Straighten your right leg and transfer all your body weight to it.
Lift your left leg off the ground and lie back, stretch your body forward in a T-shape so that your 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.
Stay in this position for five breaths and then repeat on the other side.
Lie on your stomach, put your feet together, lean your forehead on the floor, extend your arms forward, lower your palms.
Squeeze your abdomen and thighs and lift your straight legs and arms up. Keep your legs, arms and body above the navel, leaning only on your hips and under the abdomen.
Take a deep breath, take five deep breaths and exhale.
Lie on your stomach with your forehead on the floor and extend your arms over your palms. While breathing, bend your knees and pull your heels as close to your waist as possible. Hold your ankles with your hands and place your thighs shoulder-width apart.
As you breathe in, lift your upper body and thighs off the ground and lie on your back with your heels. Be sure to relax your back by spreading the shoulder blades down and back. Only the lower abdomen and hip joints are in contact with the floor.
In this position, take 5 deep breaths and then return to the starting position.
Stand on all fours with your legs slightly apart, arms directly under your shoulders.
Tighten the abdomen and keep your back straight, lift your right leg and left arm at the same time, straighten as much as possible. 5 Maintain this body position for deep breathing and exhalation.
Then repeat the same thing with the left leg and right arm.

This is the same exercise as before, with the difference that we are on the board, not on all fours.
Start by standing on the board with straight arms.
Then keep your back straight, lift your left leg and right arm, and stretch as much as possible. Hold this asana for 5 deep breaths and exhalation.
Then repeat in the opposite direction.

Yoga for weight loss

Do you want your weight loss yoga classes to work really well? So you feel easier every morning in the true sense of the word? Then do not be lazy after completing the asanas complex to engage in breathing exercises (pranayamas) and meditation. Meditation + pranayama + asanas - this is a magic recipe for yoga for weight loss. Start with yoga every morning, including all three components of your lesson, and the results will not wait long.

Fat Burning Meditation

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

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

By the way, many studies confirm that only a regular meditation practice already has a positive effect on health, hormones and normalizes weight. In addition, meditation develops mindfulness, which leads to better eating behavior and a more attentive approach to eating. This is also important.

Pranayama

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

Some pranayamas are designed to build a very important muscle in our body - the diaphragm.

A sedentary lifestyle simply causes the diaphragm to stop working at full capacity and become weak and tight. And most Western training systems pay little attention to this muscle. But not yoga.

In yoga, great importance is attached to proper breathing and the development of the diaphragmatic airway. For this reason, you will do a lot of pranayama and allow the diaphragm to work a lot and expand at full capacity.

The movement of the diaphragm during breathing is very beneficial for the whole body.

Initially, each dilation and contraction of the diaphragm gently massages the internal organs - heart, liver, pancreas, gallbladder. This leads to their cleansing and stimulates their work.
Second, the diaphragm directly affects the digestive process, affects the stomach, of course, if we do not forget to move actively.

The parasympathetic nervous system is suppressed as a result of the constant pursuit of goals by modern man. Constant tension, stress, nervous activity impede the body's healing processes and recovery. Aware of this, yoga practitioners developed breathing exercises that balanced the two opposite nervous systems, the parasympathetic and the sympathetic. This helps you lose more weight from constant tiring diets and exercise.

The most popular pranayama uddiyana for weight loss is called bandha. Many people today recognize this exercise as a "gap. "That is, this "modern" vacuum is an integral part of the yoga system that has existed for thousands of years.

3 easy steps for quick results

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

First Secret

The practice of asanas in yoga is only a preparatory stage for pranayama - breathing exercises. And pranayama, in turn, serves to prepare for thinking - to clear the mind and focus. So at some point in my life, I started breathing training. My goal was to learn to hold my breath for as long as possible. Immediately after starting this training, I suddenly felt light in my body and stomach every morning. Abdominal and lateral fats are significantly reduced. This unusual effect increased my interest. I started looking for information on the Internet and realized that I was not the only one facing a similar experience. In addition, there are all effective weight loss systems based on breathing. So you can put this method into circulation.

Freestylers I looked at the delays at the training table, these are people who enter the sea without diving.

My training schedule:

Postpone for 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 chart is for breathing.

While taking a break between sets, I took short breaths and took short breaks of 20-30 seconds.

Second Secret

This secret has a lot to do with breathing. I am not a doctor and I have no idea how this effect is explained medically, this is just my personal observation. So I found that if you try to exhale completely during the day while breathing, belly fat does not accumulate. It sounds easy, but if you observe yourself, at the end of each exhalation you can see that there is air in your lungs that you can breathe. This is especially true when you are sitting. If your back and waist are rounded, it will be difficult for you to breathe fully. Most likely, the effect of this breathing method is due to the use of the press, lumbar and diaphragm muscles for a complete exhalation. Thus, they are kept in good condition.

In short, this is the second secret of yoga to lose weight: try to breathe twice as long during the day and you will be happy.

Third Secret

The third mystery flows smoothly from the second. And perhaps this is the most important rule for losing weight with the help of yoga - straighten your back muscles. Working with the back muscles, stretching and strengthening them - this is a very effective way to remove fat from the abdomen and sides. A sedentary lifestyle literally kills the back, which should be constantly stretched. Soft muscles that have lost their elasticity cannot support body weight, and an imbalance occurs, which leads to the accumulation of fat. There is a yoga exercise that can help you lose weight quickly and effectively. Take only 5 minutes a day and you will get results.

Roll a blanket or towel into a roll.
Lie on the floor and put a folded blanket under your waist.
Extend your arms between your head and bring your little fingers together.
Extend your legs and bring your thumbs together.
Lie down for 5 minutes in this position.

This exercise restores the pelvis, back and abs to its natural state. As a result, belly fat becomes unnecessary and is expelled rapidly.

Losing weight with yoga - the basic principles

The most important principle of yoga to lose weight is consistent practice. I recommend exercising at least an hour every day, 6 times a week.

If this seems like a difficult schedule, start with short workouts, but this approach every day will help build a sports habit. When you get used to yoga, you will naturally start to prolong the session to stay in bed a little longer.

The second principle is to do what you really enjoy. Try to find some pleasure 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 practice is very useful for both body and mind, psyche and mental state. Losing weight is just a nice bonus, and if you practice yoga regularly for at least 2-3 months, you will soon realize it.