Yoga exercises for weight loss belly and sides.

the girl in the Lotus position

Yoga helps not only to enlighten the mind, but also to the improvement of the body. Routine workouts will be able to lose the weight and become slimmer. During your workout you are working all of the muscle groups, including those of the areas of the a lot of men and women: the sides and belly.

How does yoga help you to lose weight, remove belly and flanks?

A person who practices yoga can easily be distinguished from the General mass of the people. This is different to the slim, but not fat figure, toned muscles, and a special breath of fresh air. If you want to obtain this result, it will require effort, however it is spent they will not be in vain.

To remove the wrinkles of the stomach, and the fat on the sides, you'll need to perform a certain set of exercises. Most of the asanas both know that the people who are involved in yoga. These include the following:

  • The pose of downward dog.
  • The Cobra pose.
  • Kumbhakasana.
  • The bow pose, and some of the others.

In the process of implementation involves the muscles of the abdomen and on the hips, back, and buttocks. It works on the whole body, allowing the fat is distributed. The first effect will be felt after a few weeks of regular training. On average For 7 days it goes up to 2.5 kg.

The benefits of yoga on the body

Regular yoga classes can bring the following benefits:

  • The body gets a workout.
  • It stimulates the metabolism.
  • Develop the correct habits.
  • It improves work of all internal systems of the heart and the circulatory system, the respiratory system, the gastrointestinal tract.
  • A normal blood pressure.
  • It increases the body's resistance to infection.
  • A reduced susceptibility to stress factors.
  • It strengthens the spinal column, which leaves a stoop, remove the inner slides.

The asanas both in combination with a proper yogic breathing, you can quickly get rid of the excess weight. It has been shown that such classes are more effective and are more healthy than the traditional workload in the gym.

Yoga helps you to lose weight fast

Most of the asanas both the make of the power of the exercises. During the operation, the muscle tension is achieved without moving parts of the body. It helps to get rid of the excess weight. To lose weight and also look into the stomach and the Boca, which assist the following forms of yoga:

  • Iyengar's Yoga. During use, the training of auxiliary tools, such as, harnesses, and platforms.
  • Hatha yoga. The study suggests that a systematic study of the muscles in a calm and measured pace, but it is a burden on the body, it will be impressive.
  • Ashtanga-yoga. In this context, the emphasis is on the synchronization of breath and movement. The additional calories burned due to the active enrichment of the oxygen to the muscles.
  • Kundalini Yoga. Asanas both are combined with elements of meditation. The process of the weight loss over time. In humans, increases endurance, develops flexibility, gain muscular strength.

You can choose any one of these areas. To quickly get the desired result, it is best to deal with the bus. This is especially true for the beginners of yoga. A Specialist will assist you draw up a one-to-one program the training allows you to lose weight without harm for health. If you don't, there is the possibility to turn to a professional, you can do at home.

As a celebrated Mormon preacher and follower of yogi Jim Rohn: "take Care of your body, and this is the only place where you'll have to live with."

Practicing yoga

That training session had been productive, perform the asanas both are correct. Practicing at home, you should thoroughly study the technique of each posture, follow the breath.

Asanas both for the work of the abdominal muscles

Tighten the abdominal muscles and make the waist slim, the help of the following tutorial:

  • The pose of downward Dog.
  • Made up of the stomach.
  • The Pose Of The Eagle.
  • Set Bandha Sarvangasana.

Good looks, muscular frame of the timeline.

A the the fight against wrinkles on the stomach

Of fat at the waist area would help to remove such exercises as the following:

  • The bow pose and the Cobra pose.
  • Pawanmuktasana.
  • Uddiyana Bandha.

To enhance the effect of the exercise program, it is recommended 2 times a day, and that it is not a massage. It's easy to do it yourself. It is important to keep your hands warm. The sides and belly of a stretch to the light, rubbing movements in the direction of the time game. Such measures help to increase the blood flow to the problem areas, normalize metabolism and increase fat burning process.

Tips for the beginner

People with excess weight who have not previously enrolled in a sport, you can't start the training by performing more difficult exercises. If the first attempt asanas both don't work, don't get upset. Some of the positions they have today over a period of months or even a years to come. If you don't, skip a workout, the technique will gradually improve. For optimal results, you need to focus on proper breathing.

Yoga is often a first step in the process of weight loss. The classes help to strengthen muscles, get rid of excess weight, improve health. With this "baggage", can you start a cardio and strength-training.

The technique of doing the asanas both for weight loss

Fat deposits on your abdomen is a problem for not only women, but also men. They perform some of the asanas both in order to get rid of them quickly and securely. To assess the effect of physical activity after 14 days. Important terms and conditions which are please note:the

  • The Warm-up. This is a must start each and every session.
  • Take a deep breath. It should be deep and slow.
  • The time of the asana. The weight of all the presents you need to do at least a minute, but to a beginner, you can decrease the period of time of 20 to 30 seconds at a time.
  • The number of repeat 2 to 4 times.

As the objectives of the training, it becomes more and more complicated.

The Cobra Pose

The technique:

  • Lie on your stomach, bring your feet together, pulling your feet.
  • The arms bend at the elbows, with the palms resting on the floor, under your shoulders.
  • On the inhale, the upper part of the body, it is raised, to hold the tension of the back muscles.
  • The arms should be straight, the neck and the neck to stretch upwards, buttocks stretched.
  • Stay in the asana for 2 to the respiratory cycle.

Downward dog (Adho Mukha Svanasana)

The technique:

  • You will have to get down on my knees so that the palm of the hand was found, which is located under your shoulders.
  • The back remains straight.
  • On the inhale, and raise the body, straighten the legs by pressing the feet on the floor. Lowered his head between straightened arms, his face turned down, and the neck is a continuation of the back does not bend.
  • The Monitor to the heels. To stay on the ground.
  • Stay in the asana for up to 1 minute while breathing out.
  • At the end of the exhale, lift your head and go to the bar, and then he falls to the Mat.

This has to be one of the most popular and effective asanas both in the yoga. It helps to work all of the muscles of the body.

The Bow Pose (Dhanurasana)

The technique:

  • Lie on stomach, extend the arms along the body.
  • Inhale, bend your knees, raise them, and place your hands on the ankles.
  • The head, the chest and the hips have to raise it to an optimum amount of tension to the back.
  • Stay in this position, they do more of the breathing cycle.

Asana allows you to feel the muscle, feel the tension. Exercise is very beneficial for the spinal column.

The pose Consists of the stomach

The technique:

  • He sat down on the floor, bend your knees, tilt your body forward. Your hands should rest on the hips, the thumbs directed inward.
  • The back remains straight.
  • Perform deep inhalation and exhalation through the nose.
  • When you exhale, the chin pressed against the chest and shoulders, lift your finger. By performing a "neck lock".
  • Hold your breath, draw the belly, and the belly in and up. In this position it remains for a few seconds at a time.
  • The release of the rest of the air, the release button to lift the head.
  • Slowly breathe in through your nose.

In addition to the study of the abdominal muscles, this pose helps to massage your heart, lungs, stomach, and intestines.

They Represent The War Of The

The technique:

  • Stand up straight, taking a step back with one foot.
  • The foot pressed to the floor, the lower back should not be bending, arms raised.
  • You need to breathe slowly and deeply.
  • Such as the training of the postures may be difficult to rotate your body to the left or to the right.

In addition to the tummy and hips in this posture with regard to the buttocks.

The triangle

The technique:

  • Stand up straight, suck in your stomach, and stretch out the lower limbs.
  • Breathe, stretch and hold your arms out to the sides.
  • On the exhale, grasp your right arm to the right leg.
  • On the inhale pull your abdomen.
  • Left arm stretch up. So the limbs have to be placed on the same line.
  • The right leg is fully deployed to the left at an angle of about 45 degrees. It is necessary to look at the left side of the page.
  • The stretching of the spine and neck, you will have to stay in that position for a minute.

To return to the original position, rest a few seconds, and then repeat the exercise on the right side of the page.

Kumbhakasana

The technique:

  • Get down on my knees, rest your palms on the floor.
  • Alternately straighten the legs in addition to hip. You will have to stand on your toes.
  • Hands to set the width of the shoulders, just the way it should remain straight.
  • The abdominal muscles, buttocks and back muscles are always in tension.
  • The deformation of the lower part of the back is not acceptable.

For starters, you can stay in the posture for 10 to 30 seconds at a time. Gradually this time is increased to 1 to 3 minutes in length. In the process of doing the poses it is necessary to look over your shoulder, do not pull by the ears. The whole body should resemble a straight line.

The important recommendations of the

For training to be most effective, adhere to the following rules:

  • Prior to the class to ventilate the room or the house.
  • The train either in the morning or in the evening.
  • During exercise the breathing through the nose.
  • The sun in front of the class, in order to eat. From the moment of approach at least 2 to 3 hours.

You're doing yoga, you can quickly and efficiently get rid of excess weight, by working the abdominal muscles, and remove the sides. The training brought health only to the benefit of, to perform the exercises correctly. So better to learn yoga under the guidance of a professional.