Yoga exercises for weight loss: 3 complexes, reviews and when to expect results

18 April 2022

In general, yoga was initially developed not at all for weight loss, but as a practice aimed at the harmonious development of the body and spirit. Furthermore, it was the spiritual component that was fundamental. By maintaining complex postures, yoga redirects energy flows, clears the mind, develops willpower, strengthens the spirit through meditation, the fight against vices, rethinking and humility. And the "side" effects of such practices turned out: the healing of the body, the elimination of bad habits, the restoration of metabolism and, consequently, the normalization of body weight.

Curative effect and contraindications

Regular practice and a properly selected training course have a pronounced positive effect on the body. Of the obvious advantages, the following points can be noted:

back pain disappears - most of the poses involve the spine, remove the "clamps";
blood pressure normalizes - in people with low blood pressure, blood vessels dilate and blood circulation improves (hypertonic patients need to be alert);
calm comes - through self-knowledge, resistance to stress increases, anger, nervousness and tension pass;
the body becomes flexible and obedient - the yogi feels every muscle and controls it;
immunity is strengthened: breathing techniques contribute to the saturation of oxygen in the blood, improve metabolic processes;
digestion improves - there is a massage and restoration of the normal position of the internal organs;
increases general resistance: maintaining complex postures trains all muscle groups;
nutrition improves: awareness arrives in the choice of products, the desire for "harmful things" disappears, the contents of the refrigerator gradually change;
the appearance of the skin improves: useful substances are absorbed better, the body is cleansed faster.

Contraindications to yoga are the following conditions (it is necessary to consult a doctor):

exacerbation of chronic diseases;
hypertension;
pregnancy greater than 12 weeks;
mental disorders;
oncology;
hernia;
infectious diseases;
increased ICP;
heart disease;
the first year after any surgery and stroke;
period of menstruation.

The disadvantages include the fact that the benefits of yoga only become apparent after at least two months and subject to regular practice.

Types of yoga practices

Due to inexperience, you can get confused in the hard-to-pronounce names of yoga varieties. To keep you "in the know" - here are brief descriptions of the main areas.

Hatha yoga. The "ancestor" of the more modern areas of yogic practices. It is from here that the main asanas (positions of the body) are taken and developed. Hatha or "simple yoga" consists of static postures aimed at developing all the main muscle groups, balance, resistance. For weight loss, it is necessary to combine with dietary restrictions. Suitable for beginners.
Kundalini yoga. More focused on self-improvement. Positions are combined with mantra reading, meditations, a special diaphragmatic breathing technique. Breathing yoga enriches the body with oxygen, improves metabolism. Due to this, the effect of losing weight is achieved.
Ashtanga yoga. Here the poses are dynamically changed, without interruption and in rigorous sequence, interconnected by vinyasa (repeated sequences of asanas). The full name is Ashtanga Vinyasa Yoga.
Bikram yoga. It is also called "hot yoga". For the classrooms it is necessary to create a high humidity (at least 40%) and temperature (around 40 ° C) in the room. Energy consumption under such conditions increases, and the effect of weight loss, respectively, is more pronounced.
Power Yoga. Power yoga is designed for weight loss only. The loads here are quite high, so it is better for people with zero fitness to wait a bit and start familiarizing themselves with hatha yoga.
Iyengar yoga. Here, the poses are performed using a stand and the asanas are understood on the "simple to complex" principle, so this practice is ideal for overweight people and for absolute beginners.
Yoga fitness. A fairly "young" direction. Here are deliberately picked yoga exercises for weight loss. Most often, this mix is taught in fitness clubs in group classes.
Yoga for the fingers. Here, the energy flows are redirected through special finger plexuses - mudras. In total there are about 180 of them. Surprisingly, there are also yoga mudras for weight loss.
Shindo. This is the so-called Japanese yoga. A wellness practice that combines philosophical ideas and gymnastic, vibrational and breathing techniques.
Qigong. This gymnastics is called "Chinese yoga". A variant of health-enhancing gymnastics that combines smooth, unhurried movements, the desire for complete self-control and spiritual purification. According to reviews, it has a powerful therapeutic effect.

There is also a variety of yoga designed specifically for teenagers. This takes into account the active phase of body growth, the development of the hormonal system, the formation of the skeleton. Indeed, in such a responsible period for the child, the important thing is not to harm.

Why yoga makes you lose weight

Some sports doctors believe that weight loss from yoga is a pure placebo effect. After all, it has long been proven that fat burning occurs at a high heart rate. But in yoga this doesn't happen. But, on the other hand, a yogi who practices overweight is a rare occurrence. So, is there a weight loss effect?

And here's why. With deep diaphragmatic breathing, the blood is saturated with oxygen, metabolic processes improve and toxins are removed. Spiritual development calms the mind, increases resistance to stress. As a result, the cravings for sweet and harmful things disappear. And the performance of certain positions leads to a decrease in the size of the stomach - a person eats less food. All these processes in a complex and give a "slimming" effect.

Before the start of the lessons

Before starting yoga classes (to lose weight or not - it doesn't matter), read the rules for training.

Choose a time. Yogic practices require a responsible and systematic approach. Decide at what specific time of day you can set aside time for lessons. Nobody should interfere with you, distract you, you shouldn't run anywhere.
Don't eat before class. The stomach must be empty. Otherwise, some asanas can cause nausea and vomiting. It is recommended to exercise in the morning before breakfast, or in the evening, two to three hours after a light dinner (this is important).
Remove the noise. You shouldn't be distracted by the noise of the TV or the music, or the conversations, the games of the children. If you can't stand complete silence at all, you can safely turn on a relaxing melody or, for example, the sounds of nature.
Air the room. You shouldn't feel stuffy.
Collect your equipment. The module for the classes must not constrain the movements, crush or, on the contrary, be too bulky and "tangle" in the limbs. Choose a breathable clothing material. You don't need shoes at all - all exercises are performed barefoot. You will also need a special non-slip mat.
Do a workout. Before the main complex of poses, you must definitely "warm up" with joint gymnastics. It will literally take a quarter of an hour.
Breathe properly. Breathing should be nasal, even and calm.
Focus. As you perform each pose, focus on your inner world. But don't forget to check the muscles involved.
Do not hurry. Learn the asanas gradually: start with the simplest, then complicate.
Stop if you feel pain. There shouldn't be any pain. If at some point you feel pain, don't insist - stop the session.

If possible, sign up for club classes. The trainer will provide you with the correct technique to perform the asanas, so you can avoid possible injuries and increase the effectiveness of home practices.

Complexes of yoga asanas for weight loss

Each of the yoga exercises described below is designed to initiate the weight loss process. But do not forget: to accelerate the separation from fat, it is necessary to observe dietary restrictions: to minimize the consumption of simple carbohydrates, fatty and fried foods.

And another important point: in yogic practices there is no clear prescription for how long to keep one or the other asana. The average time ranges from 30 seconds to three to five minutes. Although an experienced yogi can hold the poses for hours.

Complex 1

Description. This is perhaps the most difficult complex for yoga. But losing weight here will be the most effective.

Asana sequence:

Namaste (greeting). Standing straight. Legs together. Join your palms to your heart. Fingers pointing up. Temechko extends to the ceiling. Blue, measured breath.
Tadasana (mountain position). Standing straight. The feet point straight forward. Squat down and slowly straighten up. Raise your knees. He pulls in the belly. Raise your shoulders and lower them backwards. The fingers point to the floor. He stretches his head towards the ceiling. Breathe slowly, deeply.
Uttanasana (stretched position). Stand straight, lengthen your spine. Spread your legs slightly apart, feet are parallel. Lowering with your back straight, stretch your palms towards the floor as far as possible. If you can, put them on the floor, if not, pin them as low on your shins as possible. Breathe calmly. Try to get even closer to the floor with the crown. Maintain the pose for as long as possible.
Virabhadrasana I (position of the warrior). From tadasana, jumping high, spread your legs to a distance of about one and a half meters. Across the sides, bring your arms straight parallel to the floor. Move the right tip 30 ° inwards and move the left tip 90 ° to the left. The navel points to the left knee. Join your open palms together in namaste and point upward. Arch your back. Maintain the pose for as long as possible. Take tadasana slowly. Repeat the steps on the other side.
Vasishthasana (wise posture). Sit down on your knees. The back is straight. Put your right hand on the mat. The arm is straightened. Extend your right leg to the left and rest the outer side on the floor. The whole body is stretched in a straight line. Extend your left hand towards the ceiling. The head continues the line of the spine, the face is directed forward. Hold the pose for at least 30 seconds. Get on all fours, then kneel and repeat on the other side.
Utkatasana (position of the chair). This asana is good for strengthening the leg muscles. Take Tadasana. Join your palms to your chest. Raise your folded palms as high as possible - your arms should become straight. Open your chest. Begin lowering your pelvis as if you were trying to get up. The back is straight, do not lean forward. Lock in this position as far as possible. Take Tadasana.
Bhujangasana (cobra posture). Lying on your stomach, stretch your limbs. The legs can be pushed together or slightly apart, as you like. Place your hands on the floor so your wrists are below your elbows and your fingers don't extend past your shoulders. Lift your body with your back muscles as far as possible. Help yourself with your hands and lift your body even higher. The crown points to the ceiling. Maintain the pose for as long as possible. Lie down and relax.
Balasana (position of the child). Get on all fours with your hips slightly apart. Get on your heels. Stretch your arms forward enough to lift your hips. Relax your back, let the spine stretch under the weight of the pelvis.
Adho Mukha Svanasana (Downward Dog Pose). Get up on all fours from the balasana. Straighten your legs, resting on your toes. Arms, back, neck - a straight line. Without bending your legs, place your feet on the floor. Lift your buttocks and knees.
Shalabhasana (locust posture). Lie on your stomach. Rest your chin or forehead on the mat, whichever is most comfortable for you. Place your palms under your thighs. Raise your legs as high as you can. Freeze the pose for the maximum time. Relax.
Paripurna Navasana (full boat position). Sitting on the floor. Bring your knees to your chest. Extend your hands. He straightens his legs so that his torso and legs form a right angle. The back is straight. The head continues the line of the spine. Maintain the pose for as long as possible.
Chaturanga dandasana (posture of the stick). Lie on your stomach, lean on your outstretched arms, he tears his pelvis off the floor. The feet rest on the toes. The body is elongated in a clear straight line. Rotate the pelvis, tighten the press. He bends his arms until his elbows and shoulders are aligned. Maintain the pose for as long as possible.
Shavasana (position of the corpse). Lie on your back. Spread your legs when you feel comfortable. The feet are relaxed. The hands lie close to the body, straight, relaxed, with the palms facing up. Send a wave of relaxation, starting with the toes. Feel the tension leaving your feet, calves, thighs, buttocks, lower back. Then the back, shoulders, arms, palms, fingers relax. The last tension leaves the muscles of the neck, face, scalp.

If you feel tired, you can apply the pose of a dead man or the pose of a child between each of the asanas. Rest just a minute or two and continue the practice. The final shavasana can last up to half an hour.

Complex 2

Description. This complex is shorter than the first, but no less effective for weight loss. Begin the session with a welcome gesture and tadasana.

Asana sequence:

Utkatasana (position of the chair). See description above.
Utkata Konasana (position of the goddess). Sit in a plie. The hips and lower legs form a right angle, the knees are retracted to the sides to the maximum. The hands in the initial stage can be folded at the chest in a namaste gesture. And when you have fully mastered the asana, hold the pose with your arms raised.
Palakasana (table position). Lie on your stomach. The feet rest on the toes. Put your hands under your shoulders and straighten your arms. Bend your pelvis and squeeze your abs. Keep your body straight, without bending over, do not raise your hips. Freeze the pose for the maximum time. Relax.
Vasishthasana (wise posture). See description above.
Naukasana (position of the boat on the stomach). Lie on your stomach. She raises her arms and straight legs as far as possible. The back is arched, the gaze and the palms of the hands are directed downwards. Maintain the pose for as long as possible. Relax.
Shavasana (position of the corpse). See description above.

Complex 3

Description. This yoga is for weight loss of the abdomen and sides. The proposed asanas aim to work with these problem areas. It also begins with greetings and tadasana.

Asana sequence:

Virabhadrasana I (position of the warrior). See description above.
Adho Mukha Svanasana (Downward Dog Pose). See description above.
Anjaneyasana I (half moon position). The initial asana is a downward facing dog. Then, he places his right foot between his palms. Slowly move your left leg back, lowering your pelvis as low as possible to stretch your groin. The knee of the right leg does not go beyond the toe. Straighten your back, straighten your diaphragm. Raise your arms straight. Arch your back, pulling your head back. Maintain the pose for as long as possible. Return to the dog pose and repeat with the left leg.
Paripurna Navasana (full boat position). See description above.
Balasana (position of the child). See description above.
Palakasana (table position). See description above.
Bhujangasana (cobra posture). See description above.
Shavasana (position of the dead or corpse). See description above.

All of the above complexes can be performed at home and even without training. Don't be afraid if some asanas don't work for you the first time - it will all come with the experience. And if it is difficult for you to repeat the positions while reading, it is easy to find videos on the Internet with a visual explanation of all the intricacies of the asanas. Well-known fitness instructors also produce such programs, for example, Jillian Michaels and Denise Austin have yoga complexes for weight loss.

And most importantly: in order for yoga at home for weight loss to have pronounced results, regularity is required. Set aside at least half an hour for lessons, but every day. After a couple of months, you will notice that your body becomes flexible, toned, nervousness disappears, smile more often and radiate positive.

Reviews: "For complete peace of mind - that's it"

First review: "And I have always considered yoga primarily as breathing exercises. I used to go to yoga classes, but I can say that I have not achieved particular results. I don't think yoga is useless, I think there should be a normal coach And this pleasure is expensive, I don't know about others, but it's easier for me to lose weight the old way.
The second review: "You lose weight from hatha yoga. Not quickly, gradually, but you lose weight. There is a desire to eat well, not to eat fatty, fried, sweet things. If you practice carefully and treat yoga as a practice, then after a couple of months you will realize that you become a balanced person, calm and confident, as far as the figure is concerned, it stiffens, becomes athletic and flexible, it is immediately clear that you are doing some kind of sport. excess in the hips and abdomen disappear, the body becomes proportional, but you have to do it constantly and not once a week In the first 2 months I lost 7 kg, exercising 5 times a week, for 30 - 40 minutes. I weighed 60 kg , now 52 - 53, with a height of 168 cm. "
Third review: "And you try yoga for a couple of months, up to 5 times a week, you do yoga, see what happens, lose weight or not. I do yoga, after a month of classes, I started to notice that my diet is completely changed. , then something is automatically excluded from the diet, habits change. My relatives noticed that I practically stopped drinking coffee, but I don't feel like it, I drink a lot of water, for some reason it pulls. I noticed with surprise that I, a terrible sweet tooth, I forgot when was the last time I ate sweets, the body seemed attracted to proper and healthy nutrition, I started yoga, lost weight, rejuvenated, refreshed, my whole body went rigid , the skin, the oval of the face became clearer, the neck was good, the gait, the posture. "
Fourth review: "I would not say that yoga is a super tool for weight loss, if you too do not start eating in accordance with it, but to bring you in peace and maintain good health - that's it! "
Fifth review: "And I love yoga! It combines a complex of useful actions: in 1 it maintains the tone of the body, in 2 it develops endurance and teaches you to maintain balance, in 3 a sense of harmony, in 4, after if you really don't want to eat, at 5, it helps with back pain and I can list the positive qualities of this activity for a long time. "