Most people don't associate yoga with weight loss. But if you find yourself in an advanced yoga studio class, you will notice that there is a crowd of slim and healthy people around you. This is because yoga, when done regularly and correctly, is an incredibly powerful tool for weight loss. Yoga for weight loss for beginners at home with pictures will allow you to quickly achieve your cherished goal.
By doing these 10 asanas daily, you will notice how your muscles will burn, filled with energy. This is because when you do yoga, you keep your body in balance, which means that you engage your muscles in the same way as if you were straining them when lifting weights. By activating your muscles, you speed up your heart rate, burning calories and fat.
Yoga for weight loss for beginners at home with pictures
We've rounded up some of our favorite asanas that beginners can do at home. The pictures will help you get an idea of how to do them correctly.
These poses work large muscle groups, which burn calories effectively. Some of them may be difficult for you at first. This is because some of your muscles are not trained. By doing yoga regularly, you can not only lose weight, but also strengthen weak muscles.
What you'll need: A yoga mat.
How to do it: Hold each pose for 30 seconds or until comfortable. After completing all 10 asanas, repeat 2-3 more times.
Why yoga?
Unfortunately, we will immediately disappoint you - this method of losing weight is quite slow and relatively ineffective. The process of losing weight will take you at least 5-6 months, so those who are impatient can safely sign up for group aerobics exercises or buy a gym membership to a sadistic trainer. Despite this disappointing forecast, Buddhist practice has its significant advantages, which we will try to seduce you with:
- Overweight people suffer from shortness of breath and have difficulty with training on their feet, so calm postures and uniform breathing are preferable to jumping and jogging in the stadium;
- If you are overweight, it is reasonable to assume that an active lifestyle is not your thing. Therefore, yoga is an ideal start for beginners;
- The effect obtained from the exercises will last for a long time. In addition to a good figure, you will get a new way of thinking and lifestyle, which is much more important than the lost pounds.
After the first lesson, you may have a logical question: how can I lose extra pounds if my body practically does not move, and I just stand for several minutes in one position?
Video: 5 asanas for weight loss. Yoga for slimness and beauty
In fact, the mechanism of influence on the body here is much more complex than in other sports and consists of a combination of such processes:
- Muscle tension, due to which calories are burned several times more actively even after the end of the workout;
- Oxygen saturation during breathing sessions removes waste and toxins from the body, and also triggers metabolic processes in cells;
- There is no need to spend money on the services of a trainer - a home environment is quite suitable for training;
- Asanas help normalize digestion and quickly absorb food.
In addition, there are even special techniques that can eliminate the feeling of hunger! Experienced yoga trainers assure that asanas are quite capable of replacing meals. I did a couple of exercises and the hunger pangs disappeared.
Chair Pose
This pose is similar to sitting on a chair. It really forces your quads, hamstrings and glutes. And because chair pose activates an entire muscle group, it's great for burning calories.
Execution technique
Stand up straight, inhale. As you exhale, begin a half squat, as if you were sitting on an imaginary chair. Note that your knees should be at the same level as your toes. Raise your hands in front of you, palms facing each other. For a more advanced variation, raise your arms up. Breathe slowly.
Main complexes
To achieve the desired result, it is important to choose the right set of exercises. It is necessary to take into account the physical characteristics and capabilities of the person. There are universal asanas for everyone that effectively affect fat burning.
Select the appropriate complex:
- for the stomach;
- quick exercises at home;
- the most effective asanas.
Warrior Pose I
The longer you hold War pose, the more you will challenge your hips. If you feel yourself shaking, that means your muscles are working!
Execution technique
Stand up straight, spread your legs as wide as possible, inhale. As you exhale, turn to the right, rotating your heels and torso. Bend your right leg at the knee, leaving your left leg back. Raise your head and arms in front of you. Breathe.
If you cannot maintain your balance, place your hands on your knee. If you do yoga poses for weight loss for beginners regularly, after a while you will be able to achieve an advanced pose.
Warrior Pose II
War II Pose is similar to War I Pose, except that you spread your arms out to the sides, thereby stretching different muscle groups. Try it and you'll notice a subtle but important difference.
Execution technique
Stay in War I pose and lower your arms. As you exhale, extend your right arm in front of you and move your left arm back. Extend your palms. Your arms should be parallel to the floor. Turn your head to the right. Breathe.
Asanas for losing weight on the face and arms (about 8 min.)
If you want to achieve facial weight loss, you should use the following exercises:
- Simhasana . Take a sitting position on your knees. Take a deep breath, and as you exhale, open your mouth wide and stick out your tongue, while tensing your entire body as much as possible. You need to stay in this position for about 2 minutes. Taking this pose, strain all the facial and pectoral muscles, as well as the spine. Suitable for those who want to get rid of a double chin.
2. Jalandhara Bandha. When performing this asana, you must hold your breath. It allows you to sharpen your jawline.
If you need to reduce the size of your arms, use the following set of exercises:
- Adho Mukha Svanasana. This asana requires transferring the weight of the entire upper half of the body only to the hands, as a result of which you can quickly strengthen the biceps and get rid of extra pounds. In this case, you must maintain calm and even breathing.
- Chaturanga Dandasana . When performing, you need to support the body only with your arms, providing yourself with additional support with your toes. This not only improves the tone of the upper limbs, but also greatly contributes to the development of biceps and triceps. Maintain for several breathing cycles. To achieve quick results, the asana can be performed at home.
- Ardha Pincha Mayurasana . Here the arms act as a base to maintain balance while you maintain your balance. Keep your breathing even and calm. In this way you can strengthen your biceps, triceps and all other muscles of the upper limbs.
- Urdhva Mukha Svanasana . It is considered the most effective in strengthening arm muscles. They not only stretch, but also help balance the body's weight, which provides them with considerable stress. You should take the position while inhaling, after which, after taking several full breath cycles, relax while exhaling.
Warrior Pose III
If you're up for a challenge, try War Pose III. It seems easy to do, but it's not. In order to maintain balance, you will need to engage the muscles of your legs, buttocks and back. For the first time, you may feel pain in your legs.
Execution technique
As children, we called this position “swallow.” Stand up straight, inhale. As you exhale, shift your center of gravity to your right leg and stretch your left leg back. Lower your body parallel to the floor, stretch your arms out in front of you, palms facing each other. Look forward, stretch your hands. Breathe.
Pull and pull: 11 best YouTube channels for yoga
Despite the fact that, as a rule, yoga does not require any additional equipment and just a mat is enough, yoga lovers also suffered greatly after the introduction of restrictions due to coronavirus: all yoga studios, as well as fitness centers, also closed, and training sessions favorite instructors remain only in memories. But this is no reason to despair! We have already told you how to stay fit in isolation, and now we are sharing popular YouTube channels for practicing yoga at home.
Yoga With Adriene
“Yoga with Adrienne” is perhaps the most famous free English-language YouTube channel with yoga training, and its host Adrienne Mishler is even called the “Queen of YouTube Yoga.” The reason for her popularity (and Adrienne has more than 6.9 million subscribers) is because of her motto, which sounds like “Find what you like,” and given the variety and number of videos on her channel, this will be quite easy.
Adrienne's lessons are suitable for both beginners and those who have been practicing yoga for a long time. Some may start with her Yoga Basics series, while others may simply choose a particular workout based on their needs: weight loss, awakening, stress relief, or just fun.
Bad Yogi
In the description of their YouTube channel, founders Erin and Adrienne say that above all, they wanted their workouts to be fun and accessible to everyone.
This channel offers all the tutorials you could ever dream of, from gentle meditation to 30-minute at-home yoga to restorative yoga.
- they say.
Erin and Adrienne believe that in yoga, success and failure go hand in hand, and if something doesn't work out, you shouldn't give up. Erin jokingly calls herself a “bad yogi” because, according to her, she did not fit into the standard stereotypes about this practice. She decided to prove that it is not at all necessary to dress and look like everyone else who practices yoga by her own example and showed that it can be done in a different way.
In Bad Yogi, even failure is welcome,
- says Erin. Classes are conducted in English.
Faith Hunter
The author of this English-language channel, Faith Hunter, calls herself a “spiritually flying yogi” - she radiates such a deep sense of peace and calm that it is impossible not to wonder about the secret of her success in life. The answer, obviously, lies on the surface, and this is meditation, which she practices in her videos in addition to yoga. In general, if you need not only physical activity, but also emotional release (and in conditions of self-isolation, it is obviously really needed), then this channel is definitely for you.
Body Positive Yoga
The creator of this YouTube channel, Amber Carnes, describes herself as “a big yogi with a big asana and a big heart.” Her videos are full of tips for practitioners of all weight classes, from doing chaturanga correctly to the best spot for sun salutations. She is a big fan of using different sports equipment, but always offers an alternative that can be easily found at home (for example, a belt or tie instead of ribbons).
Amber also speaks openly about her own relationship with her body and how to cope with negative thoughts and resist societal pressures that promote diet culture. She inspires her followers to become more confident not only on the yoga mat, but also off it. Trainings are held in English.
Boho Beautiful
During quarantine, we not only lost the opportunity to go to the gym, but also said goodbye to thoughts of vacationing in our favorite places for a while. In general, we are only dreaming about the sea, palm trees and the beach. But with the Boho Beautiful YouTube channel you can kill two birds with one stone: together with its authors Juliana and Mark, you will practice yoga in the most beautiful corners of the planet, but, of course, virtually. However, if you strongly visualize your desire and imagine that you are practicing yoga on the ocean shore, then we are sure that it will certainly come true soon!
In addition, on the channel you can find quick recipes for healthy smoothies, life hacks for tourists, descriptions of meditative practices and much more. Juliana and Mark speak English.
Yoga Chilelavida
This YouTube channel is run by a Russian-speaking girl, Elena Malova, who lives in Chile (hence the name of the video blog). She teaches Vinyasa Yoga, a practice that aims to develop and strengthen the body, increase flexibility, physical and mental balance and concentration. Her channel has lessons for both advanced and beginners.
By studying according to my videos, you will acquire a healthy flexible body, a calm mind and inner harmony,
- she promises.
Elena also pays considerable attention to stretching, which many of us neglect. In quarantine conditions, when a sedentary lifestyle alternates with a lying one, this is more relevant than ever.
Olga Zemkova
If you find it difficult to perceive information in a foreign language, then here is another YouTube channel with video tutorials in Russian. Its host, Olga Zemkova, has been blogging for about two and a half years, and she has been teaching yoga since 2014. Olga publishes new workouts two to three times a month. However, it’s not always just training: her blog also contains analyzes of various asanas and personal reflections on the practice of yoga.
Olga’s channel has classes for both beginners and more advanced students. It is very convenient that there are both short lessons (10-15 minutes each) and full-fledged training sessions lasting 40-60 minutes. You choose yourself based on your skills, desires and mood.
Tara Stiles
If you have long wanted to try yoga, but were embarrassed to go to group classes, then the video blog of American Tara Stiles will become your personal discovery and guide to the world of yoga. In her lessons, she explains everything in a more than understandable and accessible language and clearly shows how and what to do. So it really won’t be difficult to repeat after her.
Her goal is to make yoga exciting and not boring workouts for all people who want to get from them not only physical activity, but also some kind of moral satisfaction. Tara suggests practicing at any time of the day and even in your own bed, just waking up from sleep (one can only dream of such a sport!).
Yoga by Candace
If you want to work better on your exercise technique, then Candace Moore's video blog is definitely for you. Each of her videos is distinguished by amazing simplicity - Candice has her own teaching style, which can be characterized by such epithets as “laconic” or “capacious”. In general, as they say, everything is to the point and without unnecessary water. Her blog is perfect for those who don't have a lot of free time or those who want to get straight to the point.
Various recipes, nutritional recommendations, meditation, 30-day programs and motivational videos - Candace also shares all of this absolutely free of charge. Classes are conducted in English.
Yoga With Tim
It is generally accepted that only girls do yoga. In principle, there is some truth in this, however, there are real lovers of this practice among men. On his YouTube channel, Tim Sensei from California, who, among other things, enjoys surfing, talks about how yoga helped him become healthier and completely change his lifestyle.
It will probably still be difficult for beginners to study with him - the blog is designed more for advanced people, but they will certainly learn something useful for themselves. Tim also runs 30-day yoga challenges (quarantine is a great time to challenge yourself) and his followers report breaking a sweat after his classes.
Cosmic Kids Yoga
Well, this English-language YouTube channel will come in very handy for families with children during quarantine. It is aimed primarily at the latter, but adults can also join in and practice with their children. Or, finally, take some time for themselves while the youngest members of their family do yoga.
Plank
The plank engages the abdominal muscle group, arms and shoulders. Your body should be in a straight line, with no sagging or raised buttocks.
Execution technique
Lie down on the mat. Place your palms at shoulder level. Straighten your arms. Support yourself on your palms and toes. Hold your body by tensing your abs, lower back, hips, and buttocks. Inhale and exhale slowly. To keep your body straight, imagine that an invisible rod runs through your entire body.
Boat Pose
Boat Pose requires strong abdominal muscles. So focus on keeping your legs and back straight to avoid straining.
Execution technique
Sit on the mat. Stretch your legs in front of you. As you exhale, raise your legs. To maintain balance, extend your arms in front of you. Look ahead. Oh, and it’s difficult... But you will succeed.
Downward Facing Dog Pose
This pose is one of the most popular among yoga practitioners. Downward-facing dog pose stretches the muscles in your legs and spine. In order to perform it, various muscles throughout the body are activated, which increase the frequency of the heart muscle and actively burn calories.
Execution technique
Stand up straight, raise your arms up and bend forward as you exhale. Lean on your palms, put your legs back. Shift your body weight to your hands to straighten your knees. The buttocks should point upward. In the advanced version, your feet should be on the floor; if this is difficult for you, stand on your tiptoes.
Breathe freely and easily. Pull your stomach as close as possible to the vertebrae, this will allow you to get a thin waist and get rid of your belly.
Hot yoga – melting the fat layer
Progress does not stand still, and now sports clubs offer their clients more effective yoga options. The most popular among them is Bikram . These are essentially the same traditional asanas with one small difference - the training takes place in a room heated to high temperatures, due to which the breakdown of fats occurs many times faster, and the extra centimeters literally melt away before our eyes.
Despite its significant advantage over other practices, hot yoga has a number of contraindications, and only those who have ideal physical condition and no health problems are allowed to practice it.
By the way, this type of yoga is simply adored by Hollywood celebrities: one session gets rid of a few extra centimeters in the waist area, thanks to which you can noticeably transform yourself before going out.
Cobra pose
Cobra pose perfectly stretches the body, abdominal muscles, arms and shoulders, and engages the back and spine. It is also a great stressor for your body to lose weight.
Execution technique
Lie down on the floor. Hands at shoulder level. Leaning on your palms, slowly and slowly begin to lift your body, arching your back. Look up, pull your stomach in.
In an advanced version, you can lift your body by lifting your hips off the mat.
Eagle Pose
This pose targets the buttocks and leg muscles. You will also need to tighten your back and abdominal muscles to keep your body straight.
Execution technique
Stand straight with your left leg behind your right and your right hand behind your left. As you exhale, squat down. Take a deep breath and as you exhale, try to sit even lower. Keep your back straight and look forward.
To maintain your balance, find a point on the wall and look at it. Remember to breathe deeply and slowly.
Types of poses for weight loss
Crunches
Twisting poses contribute to the entire digestive system and improve metabolism, which helps rid the body of fats and toxins. Twisting poses include: Bharadvajasana, Sage Pose, Ardha Matsyendrasana and others.
Standing poses
Standing poses strengthen the body and improve concentration. Areas affected by the poses: thighs, calves, spine, shoulders, upper back and abdomen. Poses of this type must be included in a complex for weight loss through yoga.
Inverted poses
Inverted poses are designed to strengthen the muscles of the back and neck, stimulate the thyroid gland, and work out the abdominal organs. Again, improving metabolism and digestion, strengthening the muscle corset.
Tilts
Bending poses can be performed either sitting or standing. Depending on the type of inclination, the necessary areas of the body are worked out. Bends are designed to improve body flexibility, stretch tendons and strengthen muscles.
Relaxation poses
You can end your workouts with relaxation poses. Relaxation poses help calm the mind and body and relieve tension after a working day.
Triangle pose
Our end point in yoga for weight loss at home with pictures is the triangle pose. This is a great exercise that works your entire body, including your hips, inner thighs, buttocks, and shoulders.
Execution technique
Stand up straight. Spread your legs as wide as possible, your feet parallel to each other. As you exhale, rotate your right heel 90 degrees, leaving your left heel motionless. Bend towards your right leg, try not to bend your knees. Raise your left hand above you, look up. Maintain your balance by leaning on the fingers of your right hand. Breathe.
Weight loss yoga for beginners at home with pictures is a great way to improve your fitness and lose weight. Additionally, it can help you tone your body and stretch tight muscles. Find out more about yoga poses for beginners and anti-wrinkle facial yoga.
Yoga as a way of life: changing your habits
It’s difficult to find a yogi who suffers from obesity, and it’s not about physical activity at all: they often just meditate in a static position, which is difficult to lose weight in. The secret is that for them it is not just a way to keep the body in good shape, but a state of mind and body that strives for balance and balance in everything.
If you want to be as slim and fit as possible, try on the yoga habits. Don’t worry – you don’t have to go to a temple or perform special rituals to do this. Everything is much simpler - you just need to follow a number of rules.
- When you get up in the morning, nature wakes up, which means it’s time for you to wake up too. A cheerful morning is the key to a productive day. Spend this time with maximum benefit for yourself - take an invigorating contrast shower, drink water with lemon and do several asanas to restore flexibility and mobility to your body;
- Treat food as fuel, not as a source of pleasure. The main credo of Buddhism is getting rid of desires, so you will have to say goodbye to gluttony and dreams of cakes;
- Rest is no less important, you should approach it wisely - go to bed at the same time, and rest for at least 8 hours;
- The basis of the diet should be vegetables and fruits. No one is forcing you to become a vegetarian, but giving up sausage, fat, butter and sour cream can do wonders for your figure;
- It is recommended to drink several cups of green tea without sugar throughout the day. It speeds up metabolism, removes toxins and promotes the breakdown of fats, which is very important for weight loss. Plus, it's a great substitute for black coffee;
- Purity of mind - do not focus on your problems with excess weight. Thoughts tend to materialize, and a negative attitude interferes with progress.
As you can see, yoga is in no way inferior to other sports. What are you waiting for? To start training, you don’t need to sign up for a gym – there are video lessons available on the Internet with detailed instructions and explanations. Exercise and improve your figure every day!
