Yoga exercises to lose weight on belly and hips at home

For those who want to put their waist in order, improve the functioning of the body and increase muscle tone, you can use yoga exercises for losing weight in the abdomen and hips: a complex of asanas, breathing techniques and meditation.Several thousand years of practice have helped people make their bodies flexible, elastic and get rid of excess weight.Systematic exercises lead not only to weight loss of the hips, abdomen, thighs, but also to the rejuvenation of the body as a whole.

Does yoga help you lose weight and get rid of belly fat?

Numerous studies confirm that yoga exercises for losing belly and hip fat are more effective than traditional gym workouts.Just half an hour a day of performing certain asanas can save you 2.5 kg of excess weight per week.Exercises and meditation lead to a connection between mind and body, which allows you to intuitively switch to a healthy diet and abandon unhealthy foods.

Benefits for the body

The exercise system helps to cope with excess weight in several ways:

• do physical activity;
• acceleration of metabolism;
• formation of healthy eating habits.

As a result, you will definitely lose weight, although the desired goal will not be achieved as quickly as with fitness classes.There are other benefits to these workouts.Physical exercise will bring great benefits to the body:

• your posture will be straightened and your spine will be strengthened;
• heart function will improve;
• the immune system and lymphatic system will be strengthened;
• Digestion and intestinal function are normalized;
• the pressure will decrease;
• muscle tension will be relieved.

Which yoga is best for losing weight?

The principle of weight loss with yoga exercises is based on the isometric effect on the muscles.Unlike power loads, the muscle tissue is tense, but its length does not change.There are many practices that promote weight loss.

You can choose any direction:

1. Hatha.Classic variations of exercises based on a slow pace and calm execution of asanas.The load is comparable to strength training.There are 4 exercises in the basic complex.Learning asanas on your own from photos and videos from the Internet can be dangerous, so seek professional help from a trainer.
2. Iyengar.For comfort and high efficiency of this system, various devices are used: rollers, belts, supports.All loads are static;when developing the complex, the individual characteristics of the student are taken into account.
3. Ashtanga.When exercising with this system, it is important to achieve synchronization of breathing with movements.The result is internal heat and profuse sweating of the body.A greater supply of oxygen ensures the accumulation of vital energy.The practitioner acquires strength and lightness.
4. Kundalini.The system includes meditations combined with movements.The lessons have no contraindications;after regular training, the body will gain flexibility, mobility and endurance.Additional benefits include increased resistance to stress, improved bodily function, increased awareness and self-discipline.

Yoga at home

Yoga does not involve dynamic movements.In some asanas you have to move, in others you just have to stay in a certain position.It is important to follow all the rules of execution and monitor your breathing.For beginners, it may be difficult to independently assess the correctness of performing asanas, so it is recommended to contact a specialist who will teach the technique and select a complex based on the state of the beginner's body.

For abs and waist

To form an ideal figure, a beautiful belly and hips and maintain shape, you do not need to exhaust yourself with strength training;bring yoga asanas into your arsenal.

Static exercises will help you form graceful body curves and strong abs:

• bar;
• Downward facing dog asana;
• Eagle Pose;
• Stomach twisted;
• Setu Bandha Sarvangasana;
• Walking turtle.

For a flat stomach

This type of training will help remove excess fat around your belly.One of the effective practices is healing self-massage.Warm up your hands by rubbing them together, then massage your hips and belly in a clockwise circular motion.Massage 2-3 times a day to increase blood flow and accelerate the fat burning process.

Some of the current yoga exercises to lose weight on the stomach and hips include the following:

• Cobra Pose;
• Pavanmuktasana;
• Bow pose;
• Uddiyana bandha.

For beginners

Overweight people who have never exercised will have difficulty losing weight through cardio or strength training.Yoga will help you strengthen your muscles even with the simplest exercises available to beginners.The main task is to focus on the correct execution technique, as well as breathing, in this case you can count on a good result.

Asanas

A common problem for women is a big belly.Some exercises from Indian practices will help you make your figure slim and flexible.With daily training the results will be visible within two weeks.Before starting your workout, be sure to warm up.Fixation in the asana is necessary for 1 minute, but for beginners this period can be shortened.Perform each exercise at least 2 times.

Cobra pose

Starting position – lying on your stomach:

• Legs straight, together, feet extended.
• The arms are bent at the elbows, pointing up, the hands are located under the shoulders.
• As you inhale, lift your body without resting on your palms, using your back muscles to move.
• Halfway through the stroke, slowly inhale and exhale twice.
• At the end of the lift, your arms should be straight.Pull your head and neck up, your chin should be directed towards your chest, and your buttock muscles should be tense.
• After two cycles of breathing, come out of the asana.

Downward facing dog

One of the most popular yoga exercises for losing weight in the abdomen and hips is the downward facing dog asana.First you should do a warm-up, the end of which will be the child's pose: Balasana.To perform the downward facing dog asana, after warming up, take a kneeling position as follows:

• Place your palms at shoulder height, open your fingers and focus on the pads.
• keep your back straight, hips perpendicular to the floor;
• fix your feet, bend your toes and heels should look up, the outer ribs of the feet are parallel to each other;
• Point your face down, into your hands;the neck must not bend, continuing the line of the back.

From the position you need to move onto the board.To do this, bend your knees and pull your pelvis towards your heels.Keep your neck parallel to your spine.Place your fingertips on the floor with your fingertips apart.Take 1-2 steps forward.You should feel the tendons under your knees stretch.Relax your head between your hands and body.Extend your legs as far as possible, placing your feet firmly on the floor and keeping your arms straight.The pelvic bones are directed upwards.You need to stay in the asana for 30 seconds - 1 minute, breathe regularly.

Warrior pose

Yoga for the abdomen, buttocks and thighs offers the Warrior Pose exercise:

• To perform the asana, stand straight, then take a large step back.
• While running, your feet are firmly on the floor.You need to straighten your lower back, raise your arms.
• Breathing remains steady and calm the entire time.
• Hold the position for as long as you can stand it.
• You can make the task more difficult by turning your body to the left or right.

Dhanurasana – bow pose

To perform the exercise, you need to lie on your stomach and relax:

• Extend your arms along your body.
• Inhale deeply, bend your knees, lift them and clasp your ankles with your hands.
• The pose resembles a drawn bow.Raise your head, chest and hips as high as possible, tense your back, leave your arms straight.
• You can hold your breath in this position or take slow, deep breaths.Hold the asana for as long as possible.
• As you exhale, return to the starting position.Repeat the exercise 5 times.

Triangle

Stand up straight, contract your stomach, stretch your legs and then:

• Inhale, spread your legs 1 meter wide, spread your arms to the sides parallel to the floor surface.
• Exhale, squeeze your right shin with your right hand.
• Inhale and draw your hips in.
• Extend your left arm straight up as you turn your head to the left.The hands are located on the same line.
• Turn your legs: the right one completely and the left one 45 degrees.Focus your gaze on your left palm.
• Stretch your spine and neck as much as possible.Hold for 30 to 60 seconds, then repeat on the other side.

Kumbhakasana

Classic yoga for the abs and waist includes the plank pose or Kumbhakasana.To perform it, you need to press your palms to the floor shoulder-width apart and transfer your body weight to them.Stretch your legs, press the socks firmly onto the surface.This position resembles a standard plank or push-up position.The body should be on the same plane, the back and legs straight.

Exercise technique

In order for classes to give excellent results in the form of weight loss, improved functioning of systems and organs and improved mood, it is necessary to adhere to some rules:

• training is carried out in a well-ventilated area;
• the best time is early in the morning or late in the evening;
• breathing is carried out through the nose;
• The exercises are performed on an empty stomach.

You can learn how to correctly perform asanas not only under the guidance of a trainer, but also at home, using videos of professionals.Experts will show you when to lower or raise your arm, how to breathe during an exercise, what position to put your leg in, how to stand up or lie down correctly.Choose the most comfortable and effective exercises for you.