Yoga classes allow you to eliminate excess weight and eliminate orange peel in the hips and buttocks. Unlike vigorous training and physical activity on special simulators, performing asanas will not overload the cardiovascular system, increases muscle elasticity, normalizes general metabolic processes, and has a beneficial effect on the overall strengthening of the entire body.
The following yoga poses are suitable for both beginners and casuals.
Utkat asana
Utkat asana or chair pose. Eliminates minor injuries to the legs, stretches the shoulder joints and chest. Reduces flat feet. Helps develop willpower and improves resilience.
As you take the pose, take a breath, raise your arms above your head, stretch the spinal column, and bring your palms together. Exhaling, bend forward, lowering your hands to the floor and inhaling air.
Bend your hips. Press your feet to the floor, stretch your arms and chest forward. Do this 3-4 times. Exhale out of the asana. Raise your hands above your head. Then relax.
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Purvottanasana (inverted plank)
Looking at the photo of yoga of the legs and buttocks, you can safely choose to perform such an asana. After all, it prepares the body for backbends, opens the chest and heart.
- Sit on the floor. Legs are extended and tense. The palms are on the side of the pelvis, with the fingers pointing towards the legs.
- Then you need to raise your pelvis so that it is parallel to the floor, tighten your abs.
- Stretch your neck while maintaining even breathing.
- You need to get out of this position carefully, gradually reducing the load on your hands and feet.
Virabhadrasana II
Virabhadrasana II. Or warrior pose. Eliminates tightness, relaxes the muscles of the shoulder girdle, tones the leg muscles, improves peristalsis of the digestive tract.
Try to straighten the leg on which the emphasis is placed to the end at the knee; to maintain balance, try to look at one point. Relax your neck.
Tadasana pose
The pose is performed on one leg. The best asana is designed to strengthen the hips and gluteal muscles, and also pays attention to the calves.
The pose is performed as follows:
- stand up straight;
- Straighten and tense your knees, press your feet firmly to the floor, try to tighten your abdominal muscles;
- legs together, feet 2 cm apart;
- shoulders are straightened, arms lie along the line of the body;
- Maintain this position for 2 minutes and then rest.
Natarajasana
The most refined asana, requiring excellent balance.
Proper execution of the pose will have a pleasant effect on the entire body as a whole. With systematic implementation, posture develops and the cervical vertebrae strengthens. Take your heel with your hand and turn your arms so that your elbow points up. Pull your foot up, while your hand should hold your leg. Turn your body and pelvis forward. The top of the head is directed upward.
Pull your left hand forward and position it parallel to the floor. The knee faces up, then do the same with the other leg.
Baddha Konasana pose
Baddha Konasana or Butterfly Pose. A simple pose and useful. Helps strengthen muscles and has a beneficial effect on ligaments. Improves the quality of kidney function. Tones the prostate gland. Eliminates the appearance of a hernia.
Squat on your buttocks, spread your kneecaps in different directions, legs together. Stretch your straight spine to the top. The chest and stomach are directed upward. Stretch your knees towards the floor. Hold the pose for a minute.
With a good stretch, your knees will lie on the floor, do not be afraid to complicate the pose, exhale, bend forward with a straight body, secure the position, then straighten your torso with a sigh.
Nutrition
This is also the basis for the harmonious development of the human body, both physical and mental. By eating chemically prepared or processed foods (that's about 70% of the food you see in stores), you're eating harmful substances and a huge amount of sugar. And this, with 100 percent probability, disrupts the functioning of the body and provokes the development of various diseases in it.
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Unfortunately, neither breathing practices, nor physical activity, nor meditation will help your health if you do not start taking nutrition seriously.
What should be done?
— Increase the amount of living and natural foods in your diet: vegetables, fruits, berries, seeds, nuts, honey, cold-pressed olive or flaxseed oil, clean water.
— Consume less chemically prepared or processed foods: refined oil, cakes and pastries, sweet soda, sauces, canned food, sugar, tea and coffee, dairy products, fast food, alcohol and tobacco.
— Try to chew your food for a long time and thoroughly, there is no need to rush.
- Eat not according to a schedule, but when you feel hungry.
— Don’t overeat and choose your foods carefully.
Malasana
Another effective pose for the leg muscles. Due to this pose, blood circulation improves and muscles stretch. This is a great position for getting a perfect butt. The hips open and the muscles strengthen, they will be strong and elastic.
The malasana pose is performed as follows: Squat down, your feet should be closed, and your butt should not reach the floor level.
Place your palms in front of you, pressing your elbows to your knees. Gently rotate your legs with your elbows as far as you can. Stay in this pose for about 5 breaths, and then you can relax.
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What are the benefits of yoga for weight loss? Does it even work?
Certainly. Especially if the approach to it is appropriate. Yes, there are different types of yoga - one may be more “energetic”, another more measured, but you need to understand how yoga promotes weight loss? She does this by restoring balance in the body. Any “unauthorized” fat deposits - be they in the hips and waist or anywhere else - are usually the result of an internal imbalance. If you bring your body into harmony, the excess fat will go away (no, it won’t all go away - the body needs something to warm itself up
