IMPLEMENTING YOGS N 3 3 EASY STEPS: QUICK RESULTS

29 December 2020

Most articles on yoga for weight loss are superficial. They give some exercises that have been traversed somewhere and general formulations that carry no 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 fast paced way that I accidentally discovered during my yoga classes.

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

Yoga for weight loss for beginners at home

At home it is very easy to perform asanas - static yoga poses. To do this, simply spread the rug in the morning and do some 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 poses, curves, curves. Each asana affects certain areas of the body, improving blood circulation and metabolism, normalizing hormone levels, and gently massaging internal organs. Through these influences, this yoga complex triggers the weight loss process. 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 Masters of Yoga from which I studied said: the effectiveness of an asana depends on the emptiness of the stomach. And, of course, before you start this simple yoga for weight loss, drink a glass of water and empty your bowels.

Stand upright with your feet about the width of your feet, inhale and raise your arms above your head with the palms facing inwards.
Pull out and bend your knees, falling to the floor, as if you were sitting in a chair.
Your torso will naturally tilt slightly forward. Try to straighten your shoulders, pull the shoulder blades back and lower the shoulders away from the ears. Take a deep breath, take 5 deep breaths and breathe.
Stay in the same chair position, but instead of extending your arms above your head, lower yourself to chest level while bending your legs.
Then join your palms in prayer and turn your upper body to the right so that your left elbow rests gently on your right thigh.
Keep your abdomen strong and continue to take deep breaths and breaths. Hold the pose for five breaths in and out. As you inhale, straighten your knees to return to the starting position and then repeat the exercise on the other side.
Keep all four legs shoulder-width apart, with the palms of your hands directly under your shoulders.
Spread your fingers wide and place your weight on your hands.
As you pull out the fruit, lift your knees off the floor and straighten your legs, raising your pelvis.
Push the floor with your arms and legs, pushing the pelvis up and stretching your back, as if you were pulling the mattress in different directions with your palms and feet. Relax your neck and hang your head loosely.
Stay in this position, taking 5 deep breaths and breathing.
Starting position - dog face down. As you inhale, direct your left foot and raise it as high as possible.
As you exhale, slowly bending your leg, bring your left knee to your chin. As you do this, try pulling your stomach in, pulling your navel toward your spine.
On the next breath, straighten and raise 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 noise, like a runner before you start.
Rotate the left heel slightly outward so that the toes of the left foot are pointing at the right heel.
Raise your torso as you extend your arms. Straighten your shoulders and arch your back slightly, pushing your chest out.
Take a deep breath, in this position take 5 deep breaths and breathe. Then repeat the exercise on the other side.
Starting position - fighter position 1. Straighten your right leg and transfer all your body weight to it.
Lift your left foot off the floor and stretch it backwards, leaning forward so that your body looks like a T. 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 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 legs together, forehead resting on the mat, arms extended forward, palms down.
Squeezing your stomach and buttocks, raise your legs and arms straight. Keep the legs, arms, and upper body from the navel above the ground, resting only on the hips and lower abdomen.
Take a deep breath, take five deep breaths in and out.
Lie on your stomach with your forehead on the mat and spread your arms out to the side, palms up. As you exhale, bend your knees, pulling your heels as close to your buttocks as possible. Grasp the wrists with your hands and place your hips shoulder-width apart.
As you inhale, lift your upper body and thighs off the floor and reach with your heels behind your buttocks. Be sure to relax the lower back by spreading the shoulder blades down and back. Only the lower abdominal and hip joints are in contact with the floor.
Take 5 deep breaths in this position, and then return to the starting position.
Take all four legs with your legs slightly apart, arms straight below your shoulders.
Tighten your muscles and keep your back straight, raise your right leg and left arm at the same time, directing them as far as possible. Hold this body position for 5 deep breaths and breaths.
Then repeat the same with your left foot and right arm.

This is the same exercise as the previous one, except that here we are on a board, not on all four sides.
Start by standing on a board with straight arms.
Then, keeping your back straight, raise your left leg and right arm, extending them as far as possible. Hold this asana for 5 breaths and breaths.
Then repeat in the opposite direction.

Yoga for weight loss

Do you want your weight loss yoga classes to work really well? So literally every morning do you think you are getting 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 yoga recipe for weight loss. Start each morning with yoga, including all three ingredients 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 the exercises that make up a typical yoga class in a studio or fitness club.

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

Many studies, by the way, confirm that only a regular meditation practice already has a positive effect on health, hormones and leads to weight normalization. In addition, meditation develops awareness, which leads to better eating behaviors and a more careful approach to eating. This is also important.

Pranayama

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

Some pranayama are created to train a very important muscle in our body - the diaphragm.

A constantly sedentary lifestyle leads to the fact that the diaphragm simply stops working at full strength and becomes weak and tight. And most western exercise systems pay little attention to this muscle. But not yoga.

In yoga, much importance is given to correct breathing and the development of the diaphragmatic way of breathing. This is why you will do a lot of pranayama and allow your diaphragm to work hard and expand at full strength.

Movement of the diaphragm during respiration is of great benefit to the whole body.

First, any enlargement and contraction of the diaphragm performs a gentle massage of the internal organs - heart, liver, pancreas, gallbladder. This leads to their cleansing and stimulates their work.
Second, the diaphragm directly affects the digestive process, affecting the stomach, unless, of course, we forget to move it actively.

The parasympathetic nervous system is often suppressed as a result of the constant pursuit of goals by modern man. Constant tension, stress, nervous activity blocks the healing processes and recovery of the body. And yoga masters, aware of this, have developed breathing exercises that bring into balance two opposite nervous systems - parasympathetic and sympathetic. This contributes to weight loss far more than strenuous dieting and exercise.

Perhaps the most famous pranayama for weight loss is called uddiyana bandha. Many people today recognize 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 simple steps for quick results

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

First Secret

The practice of asana in yoga is considered only as a preparatory stage for pranayama - breathing exercises. And pranayama, on the other hand, serves to prepare for meditation - to clear the mind and concentration. Therefore, at a certain stage of my practice, I started training by holding my breath. My goal was to learn to hold my breath for as long as possible. Literally right after I started such training, I suddenly noticed that every morning I felt relief in my body and stomach. And the fat on the abdomen and sides has dropped significantly. This unusual effect piqued my interest. I started looking for information on the Internet and realized that I was not the only one facing a similar experience. Moreover, there are complete effective weight loss systems based on holding your breath. So you can get this method in circulation.

I'm dealing with delays at the liberators training desk, these are people who dive into the sea without scuba gear.

Here is my workout table:

1 minute delay - 1: 30 break
Late 1: 30 - Break 1: 30
Late 1: 30 - Break 1: 30
Delay 1: 35 - Break 1: 30
1: 40 delay

This table is for holding your breath while inhaling.

While resting between sets, I also took short breaks of 20-30 seconds on a full ejection.

The Second Secret

This secret also has a lot to do with breathing. I am not a doctor and I have no idea how to explain this effect 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 do complete exhalation while 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. This is especially true when you are sitting. It will be difficult for you to exhale completely if your back and lower back are rounded. Most likely, the effect of this method of breathing is explained by the fact that the press muscles, lower back and diaphragm are used for a full breath. 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 more than you inhale and you will be happy.

The Third Secret

The third secret also flows normally from the second. And, perhaps, this is the most important rule for weight loss with the help of yoga - adjust the muscles of the lower back. Working the muscles of the lower back, stretching and strengthening them - this is what exactly removes fat from the abdomen and sides very effectively. A sedentary lifestyle literally kills the lower back, which must constantly be in a supine position. The smooth muscles that have lost their elasticity are unable to maintain body weight, an imbalance occurs, which leads to the accumulation of fat. There is a yoga exercise that can help you lose weight quickly and effectively. Do it only 5 minutes a day and the result will be.

Wrap a blanket or towel.
Lie on the floor and place a blanket wrapped around your back.
Extend your arms behind your head and join your little fingers.
Extend your legs and join your thumbs.
Lie in this position for 5 minutes.

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

Weight loss with yoga - basic principles

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

If this seems like a tough schedule, start with short workouts, but every day, this approach will help you establish a workout habit. And when yoga becomes popular, you will naturally start to extend the duration of the session to stay on the mattress for a little longer.

The second principle is to do what you really like. Try to find pleasure, pleasant sensations in yoga. The main task is to connect yoga classes with feelings of joy.

The third principle - do not just think about losing weight. Remember that yoga is very beneficial for the body as well as the mind, psyche and mood. Losing weight is just a good bonus, and you will realize this very quickly if you practice yoga regularly for at least 2-3 months.