Every day of the yogi gains the increasing popularity among adherents of a healthy lifestyle, it not only special philosophy, but also an effective way for formation and maintenance of a fine figure. How to work problem zones by means of various sets of exercises and also on what beginners need to pay special attention, we will tell below.
What is necessary for occupations house yoga
Yoga for beginners as gymnastics for weight loss the practician has a number of advantages before other types physical:
- it relaxes tired muscles;
- softly massages internals;
- it does not allow to be formed to clips in joints, to muscular and nervous spasms;
- improves blood circulation in an organism;
- loses weight owing to metabolism acceleration.
Whether you know? Skilled yogis are able to hold the breath for half an hour-hour. Therefore technology of breath from this practice are very popular among freedivers (people that plunge without aqualung), athletes.
But the main advantage of yoga it is possible to call simplicity and availability: for occupations it is not obligatory to buy special clothes and equipment, to go to the hall and to be spent for the trainer. It is enough to have a gymnastic rug (on the first occupations it with success will be replaced by a terry towel). Select clothes spacious and easy that did not hold down the movement, did not reap anywhere and did not press. It is easy to practice house yoga, the main thing is to follow some rules that are obliged to provide comfort and effectiveness of trainings:
- Temperature. In the room for occupations it should not be cold or hot, differently it will be impossible to concentrate and concentrate on performance of exercises.
- Silence. It is the key moment for ensuring concentration without which not to reach effect in yoga. Ask house not to rustle occupations at this time, move away pets and the mobile phone. As a last resort it is possible to buy earplugs or to turn on light music for yoga.
- Purity. A large number of exercises is carried out on a floor therefore the room for occupations should be cleaned previously that it was not necessary to breathe dust.
- Systemacity. There is no sense to begin to practice yoga if trainings are not regular.
Important! It is enough to give 15-20 minutes for time, but every day, or several times a week. Further duration of occupation will increase, proceeding from the health and desire practicing.
In what time of day it is better to be engaged – everyone solves for himself. In terms of the theory of yoga, the most suitable time – morning. It is the simplest to plan this part of day, and the charge of energy received during the occupation gives forces throughout the day.
Besides, it is desirable to practice yoga on an empty stomach that too is characteristic of a morning state. However if at heart the person — owl, to him is more convenient to practice exercises in the second half of day when the body is warmed in a day. But we remember that the problem of yoga is to weaken, save from a stress therefore, starting occupations, put everything and think that accumulated in a day, we hide in consciousness far away that they did not distract from concentration.
What are contraindications?
The yoga is available to everyone in house conditions to weight loss, however exercises for beginners have some contraindications. Whatever simple trainings, all this physical activities which are better for avoiding were:
- during exacerbation of chronic diseases;
- at the increased temperature;
- after the intensive training;
- after a bath (3-4 hours are better to wait);
- at strong fatigue;
- before going to bed;
- in the first days after strong nervous tension;
- in the first one or two days after the beginning of periods.
Whether you know? Researches of the Harvard Medical school showed that regular trainings by yoga save from sleep disorders and insomnia.
There are situations when before practice it is necessary to consult to doctors:
- at mental disorders;
- in the presence of various hernias;
- at the chronic elevated pressure, heart troubles;
- at oncology;
- in the first year after the had stroke.
Despite safety of occupations on condition of the correct performance of exercises, the yoga for weight loss cannot be practiced to women in 2 and 3 trimesters of pregnancy.
The correct breath in yoga
In the east from time immemorial believed that the correct breath is capable not only to oxygenate an organism, but to cure of diseases, to give great mood. Therefore in yoga for working off respiratory the technician is allocated the section – a pranayam.
It is already the fourth level of practice to which it is necessary to grow, and here at the initial stages it is enough to remember the main nuances of the correct breath for successful occupations:
- We use the lower breath, we connect a diaphragm. Quite so usually children breathe: on a breath and an exhalation the stomach, but not a breast works for them. In process of growing the stress and nerves influence the person, reconstructing his breath, doing it chest, uryvchaty.
Important! As a result of it the organism does not receive enough oxygen therefore the yoga learns to breathe a stomach: to inflate it on a breath and to involve on an exhalation.
- We breathe only through a nose. Exceptions are admissible only at nasmorka, catarrhal diseases when the nose is bunged up.
- We breathe slowly, deeply. Such equipment allows to oxygenate quicker fabric that leads to their relaxation.
- We hold speed. Whatever exercise was carried out (and especially when changing an asana), it is important not to lose the chosen rhythm and not to hold the breath. It is also desirable to take a breath during movements up (raisings of hands, straightening of a backbone), and exhaled — during deflections, inclinations, that is movements directed down.
Breath in yoga for beginners not only helps to achieve results of weight loss in house conditions, but also it is important for meditation, strengthening of immunity.
Exercises of yoga available to all
On the first occupations it is possible to use rather easy training complex which will approach also as morning exercises:
- The chair pose, or Utkatasana, strengthens a body, awakens all systems not worse than a cup of coffee.
We put legs at shoulder length and, exhaling, we raise hands. Later we squat as if we want to sit down on a chair, we are late in such pose for 30-40 seconds, then we rise and we lower hands.
Important! Move at one speed, control breath, without allowing long pauses between exercises.
- Trikonasana stimulates work of intestines, strengthens calves and muscles of hips and also stretches a backbone.
We become exactly, having parted legs is slightly wider than shoulders, at the same time the right foot turns outside, and left – inside. We lift hands palms down to the level of shoulders, then slowly we bend, directing the right hand to the right heel, and left — up. Perhaps, at once it will not be possible to reach a floor, then it is worth being recorded at the lowest level, at the same time holding legs and the case equal. In such situation we are fixed for 20 seconds, and then we bend in other party.
- Vrikshasana (tree pose) – the real find in fight against a depression which develops endurance.
Same initial rack; we take the right foot and we fix on inside of the left hip. At the same time we pull in buttocks, we hold a bearing and slowly we raise hands to connect them over the head. We stand so much how many it will turn out in such situation, it is desirable — one or two minutes.
- The pose of a candle, Sarvangasan is all familiar birch that works on a press and pulling up of buttocks.
We lay down on a floor on a back, we bend legs in knees and we begin to raise hips up, supporting by hands a waist. Then slowly we straighten legs that they were perpendicular to a floor. We hold a pose to start 30 seconds, over time increasing this interval. Correctly we leave an asana: at first we bend legs, then slowly we lower a back.
Whether you know? On average, half a year of continuous practice is necessary to the beginning yogi to begin to carry out even the most difficult poses.
- On the final there is quite difficult Shavasana.
In a prone position on a back we extend hands along a body, we close eyes. At first as much as possible we strain each muscle, and then gradually we relax. It is important to clean consciousness, to listen to the breath and to have a rest after exercises.
Review of effective exercises
In yoga, as well as in any other gymnastics, there are complexes which place emphasis on any given group of muscles, for example, of a stomach, breasts, sides. Therefore we will separately consider exercises for weight loss and study of certain zones in house conditions which best of all will be suitable for beginners.
Learn more, about such types of yoga of Ayengar, the yoga-dance Mandala, Bhakti yoga, a prana yoga, Fly yoga, an akroyoga, Atma Kriya the Yogi, Kriyya-yoga
Set of exercises for a stomach and sides
The tightened waist fixes to itself eyes, emphasizes a figure. However very few people remember that the trained press and oblique muscles are still a natural corset which preserves internals against bruises. Training this group of muscles, the yoga provides health and beauty of a human body.
- It is better to begin work with a pose of a cobra (Bkhudzhangasan) – universal remedy for strengthening of muscles of a press and combustion of belly fat.
On a training rug we lay down facedown, we are extended so that to touch a floor by a chin and toes. Resting palms that are up to standard of shoulders, on a breath slowly, smoothly we raise a thorax.
The first the head rises, then shoulders, the last – a breast rise: smoothness – guarantee of the correct performance of this asana. We are late in a deflection for 15-20 seconds, and then we come back also smoothly.
- Having warmed up, we pass to Dhanurasan's pose which works on the central belly muscles.
Lying on a stomach, we raise legs up, having bent them in knees, and accurately we pull towards to them the head and a breast to undertake palms feet. For the maximum effect slightly we rock back and forth 20-30 seconds, and then we come back to an initial position.
- The pose of the boat (Naukasan) cares for digestion and improves a metabolism thanks to what excess centimeters on a waist literally thaw.
Lying on a back, having extended hands along a body, on a breath it is slowly lifted the straightened legs. Further towards to feet we raise an upper body, clasping them with palms, and we hold a body at an angle in 45 degrees. In such situation we keep seconds 15-20, monitoring breath, then we lower legs.
- Among exercises there are yogas for weight loss of a stomach and sides a level, or the Pose of a board (Kumbkhakasan) – nearly the most popular for performance in house conditions.
Easy on the equipment, it quite actively burns calories, tightens a press and strengthens hands. We accept a prone position on fingers of legs and hands, as at push-ups. On a breath we extend the head, we level a neck, turning a body into the string which hung in tension. It is necessary to keep at such level 15-30 seconds.
Important! This asana is contraindicated to people with sore joints, shoulders or a problem back
- Finally we do to Pavanamuktasan – a wind release pose. It will save a waist from pains, normalizes processes in intestines and will strengthen a press.
We begin lying on a back with outstretched arms and legs. We bend knees and slowly we raise legs to a breast on an exhalation, we clasp them with hands. Deeply breathing, we are late in a position for 1-1.5 minutes. On the next exhalation we lower legs.
We repeat each of exercises on 5 times.
Yoga for legs and hips
The yoga offers the mass of training complexes for weight loss of legs and hips in house conditions among which the following will be suitable for beginners:
- Pavanmuktasana rather its variation.
We lay down on a back, extending a backbone. We close eyes and, deeply inhaling, we raise the left leg perpendicular to a floor, in parallel pressing the right leg to a floor. Then, exhaling, we tighten a knee to a chin and we are late for 10-15 seconds. During the next exhalation we hang the head on a floor and we straighten a leg. We repeat exercise on other leg.
- Deep squats are useful to muscles of hips and calves.
We expose legs at distance of 30 cm, we extend hands parallel to a floor palms down. Taking a deep breath, we squat so that knees formed a corner under 90 degrees. Then slowly we come back on an exhalation.
Whether you know? The people practicing yoga on average spend less time for a dream. It occurs due to relaxation of an organism and increase in level of oxygen in cages.
- The soldier's pose, or Virabkhadrasana (1st option) is quite difficult, but is extremely effective in respect of combustion of fat.
We become directly and we inhale, parting legs in the parties on meter distance. Exhaling, we turn the left foot under 90 degrees, a sock outside, and after it it is a little (by 30-45 degrees) – right. Having put together palms, we raise them over the head. We bend the left leg in a knee further, turning the case in its direction. We remain in such position during couple of breaths and we come back to a starting position. We repeat exercise on the right leg.
- Already through several occupations the bridge pose, or to Seth Bandhasana, will give to buttocks the form and elasticity, tightening also muscles of hips.
For its performance we lay down on a back, we bend shins, having exposed feet at the level of shoulders. Inhaling, we lift a basin, trying to create by means of knees a corner in 90 degrees. For maintenance of balance we are reluctant feet, shoulders and the head. We hold situation before emergence of the first signs of fatigue, then we fall and, having straightened legs, we relax a body.
Whether you know? The yoga positively affects memory. Such improvement is promoted by meditation and concentration which stimulate work of a brain.
- Baddh Konasan, or the pose of a butterfly, is known to all, it literally is a yoga symbol. The rare beginner will be able to execute it completely, but even its study promotes improvement of an extension.
We sit down on a floor and we tighten to ourselves legs, adjoining feet. Then slowly we begin to tighten hands them to a crotch, stretching internal muscles of a hip. Pull before appearance of the first pain, and then stand in such situation most long. Then we straighten legs and slightly we stir up them to weaken.
Power training for hands
Persons interested to have beautiful hands, strong bicepses can practice yoga of the house too. The following exercises will be suitable for beginners:
- Pose of a dog. In it hands act as the main support therefore there is their pumping.
We go down on all fours and on an exhalation we begin to straighten hands and legs, forming hill. It is possible to increase loading, having raised one leg up. We are late for several seconds in such situation, and then we cave in in a back down, falling by a floor.
- The pose of the wise man involves muscles of hands, a stomach, hips, strengthens brushes.
In a pose of a dog above we lean on the right hand and a leg, turning on weight. We press the left leg to right, and we raise the left hand up as if being extended to the sky. In such situation we stiffen for 15-30 seconds, then we come back to a pose of a dog and we do exercise on the second party.
Whether you know? The yoga prolongs life due to control over breath. It delivers more oxygen in an organism and slows down pulse, increasing the term of work of cardiac muscles.
- The pose of a raven (or Bakasana) learns to hold balance, doing the main rate on hands and the case.
We put legs a little more widely than shoulders and we squat, without tearing off heels. Having parted knees in the parties, we put palms on a floor and we open hips most widely. In such situation we cramp palms and we raise them up that elbows rested against knees. Holding a direct back, we are fixed for 30-40 seconds and later we come back to a starting position.
Ashtanga of the yogi with Denis Austin for combustion of fat
Among beginners trainings on the Yogis for Weight Loss system (Yoga Body Burn) from Denis Austin enjoy special popularity. They are constructed on the basis of Ashtanga-vinyasa-yogi asanas. Unlike others the practician, is dynamic exercises during which exercises smoothly pass each other by means of special movements – vinyas.
The unique course consists of 4 parts:
- Intensive burning of calories. At this stage exercises from aerobics which remove fat are involved.
- In the second part attention is paid to legs and exercises for their symmetry.
- Following in line – a stomach. The selected exercises will help to create a graceful waist thanks to the trained muscles.
- The final stage – exercises for relaxation.
Important! From the technical point of view, the complex is thought very well over, however the person who is not knowing elements of the respiratory equipment and not having theoretical preparation in yoga questions will hardly be able to achieve the necessary results. Therefore previously it is worth paying attention to basic concepts of yoga.
Yoga – a great way to get rid of extra kilos with advantage for health and appearance. Perhaps, at first sight this practice seems confused, however it is only worth beginning friction