YOGA FOR SLIMMING IN 3 EASY STEPS: FAST RESULT

Most articles on yoga for weight loss are superficial. They contain several exercises that were spied on somewhere and general formulations that do not carry any value. As a result, no matter how much you study in these lessons, the stomach and sides remain with you. In fact, you can lose weight very quickly with yoga if you know how. Therefore, I will tell you about a real quick way that I accidentally discovered during my yoga classes.

To be honest, I never had any doubts if yoga helps to lose belly fat. It has always been obvious to me that a flat stomach is an added benefit of regular yoga practice. I saw how people who constantly go to yoga classes are transformed and become slim and fit. But this all happens gradually. If you want to get the result as soon as possible, then read the article to the end. After you know 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 one centimeter a day.

Yoga for weight loss for beginners at home

At home it is very easy to do asanas - static yoga postures. To do this, it is enough to spread the rug 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 hormonal levels, and gently massaging the internal organs. Through these influences, this yoga complex triggers the process of weight loss. Static asanas are more related to the direction of hatha yoga; kundalini yoga has also proven itself well 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 from whom I studied said: the effectiveness of an asana depends on the emptiness of the stomach. And, of course, before embarking on this simple yoga for weight loss, drink a glass of water and empty your intestines.

• Stand straight with feet about the width of your feet, inhale and raise your arms above your head with your palms facing inward.
• Exhale and bend your knees, dropping to the floor, as if sitting on a chair.
• Your torso will naturally tilt 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 exhalations.
• 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 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.
• Keep your abs strong and keep taking deep breaths and exhalations. Hold the pose for five in and out breaths. As you inhale, straighten your knees to return to the starting position, and then repeat the exercise on the other side.
• Get on all fours with your knees shoulder-width apart, palms directly under your shoulders.
• Spread your fingers wide and place your weight on your hands.
• As you exhale, lift your knees off the floor and straighten your legs, raising 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 loosely.
• Remain in this position, taking 5 deep breaths and exhalations.
• Starting position - dog face down. As you inhale, straighten your left leg and lift it as high as you can.
• As you exhale, slowly bending your leg, bring your left knee to your chin. As you do this, try to suck in your belly, pulling your navel towards your spine.
• On the next breath, straighten and lift your leg again. Repeat 5 times for one leg and 5 times for the other.

• Starting position - dog face down. Bring your right foot forward between your arms so that you are in a low lunge, like a runner before starting.
• Rotate the left heel outward slightly so that the toes of the left foot are facing the right heel.
• Raise your torso while stretching your arms up. Straighten your shoulders and make a slight arch in your back, pushing out your chest.
• Breathe deeply, take 5 deep breaths and exhalations in this position. Then repeat the exercise on the other side.
• Starting position - warrior pose 1. Straighten your right leg and transfer your entire body weight to it.
• Lift your left leg off the floor and extend it backward, leaning forward so that your body looks like a T. Your entire 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 find it difficult to maintain balance, at first you can 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 with your feet together, your forehead resting on the mat, your arms extended forward, palms down.
• Squeezing your stomach and buttocks, lift your straight legs and arms up. Keep your legs, arms, and upper body from the navel above 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 up. As you exhale, bend your knees, pulling your heels as close as possible to your buttocks. Grasp 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 back with your heels, away from your buttocks. Be sure to relax your lower back by spreading your shoulder blades down and back. Only the lower abdomen and hip joints are in contact with the floor.
• Take 5 deep breaths in this position, and then return to the starting position.
• Get 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. Maintain 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 plank, not on all fours.
• Start by standing in a plank with straight arms.
• Then, keeping your back straight, raise your left leg and right arm, stretching them out 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 that literally every morning you feel that you are becoming easier? Then do not be lazy after completing the complex of asanas to practice breathing exercises (pranayamas) and meditation. Meditation + pranayama + asanas - this is the magic recipe for yoga for weight loss. Start every morning with yoga, including all three components in your lesson and the result will not be long in coming.

Fat Burning Meditation

Yoga restores hormonal balance in the body through calming the mind and achieving inner harmony. But 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.

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

A lot of studies, by the way, confirm that just one regular practice of meditation already has a positive effect on health, hormones and leads to normalization of weight. In addition, meditation develops awareness, 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, that is, breathing exercises.

Some pranayamas are designed to train one 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. That is why you will do a lot of pranayamas and allow your diaphragm to work hard and expand at full strength.

The movement of the diaphragm during breathing is of great benefit to the entire body.

• First, each expansion and contraction of the diaphragm performs a gentle massage of the internal organs - heart, liver, pancreas, gallbladder. This leads to their purification 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 deep exhalation, the diaphragm, rising high upward, affects the area of ​​the solar plexus, where tens of thousands of nerve endings are intertwined, this leads to stimulation of the parasympathetic nervous system, which is responsible for rest and recovery of the body.

The parasympathetic nervous system is often suppressed as a result of the modern man's constant pursuit of goals. Constant tension, stress, nervous activity blocks the body's healing processes and recuperation. And the yoga masters, perfectly aware of this, have developed breathing exercises that bring two opposite nervous systems - the parasympathetic and the sympathetic - into balance. 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" vacuum is an integral part of the yoga system, which has existed for many thousands of years.

3 easy steps for fast results

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

First Secret

The practice of asanas in yoga is considered only a preparatory stage for pranayama - breathing exercises. And pranayama, in turn, serves to prepare for meditation - to purify the mind and focus. Therefore, at a certain stage of my practice, I started training breath holding. My goal was to learn 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 abdomen and sides has noticeably decreased. This unusual effect piqued my interest. I started looking for information on the Internet and realized that I was not the only one faced with a similar experience. Moreover, there are entire effective weight loss systems based on breath holding. So you can take this method into circulation.

I've dealt with delays on the freedivers training table, these are people who dive into the sea without scuba gear.

Here is my workout table:

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. 1: 40 delay

This table is for breath holdings during inhalation.

While resting between sets, I also did short pauses of 20-30 seconds on a full exhale.

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 from a medical point of view, this is just my personal observation. So, I noticed that belly fat does not accumulate if you try to make full exhalations during breathing during 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 that you can breathe out. This is especially true when you are sitting. It will be difficult for you to exhale fully 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. 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 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 - to put in order the muscles of the lower back. Working with the muscles of the lower back, their stretching and strengthening - that's what is definitely very effective in removing fat from the abdomen and sides. A sedentary lifestyle literally kills the lower back, which constantly has to be in a stretched position. Flabby muscles that have lost their elasticity are not able to support body weight, an imbalance occurs, which leads to the accumulation of fat. There is one 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 into a roller.
• Lie on the floor and place a rolled-up blanket under your lower back.
• Extend your arms behind your head and bring your little fingers together.
• Extend your legs and bring your thumbs together.
• Lie in this position for 5 minutes.

This exercise brings the pelvis, lower back, and abs back to their natural state. As a result, belly fat becomes unnecessary and goes away quickly.

Losing weight with yoga - basic principles

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

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

The second principle is to do what you really enjoy. 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 as well as the mind, psyche and state of mind. Losing weight is only a nice bonus, and you will understand this very soon if you practice yoga regularly for at least 2-3 months.