Effective yoga for overweight people - exercises for weight loss at home

When we are interested in questions of sports, nutrition, yoga, health and slimness, we see in the pictures on social networks or websites very slender or even thin girls performing exercises/consuming green smoothies on the seashore or in a beautiful studio. Naturally, the question arises – are yoga practice guides initially designed only for people of thin physique, and yoga for overweight women is impossible or ineffective? Do not think that the type of figure can generally impose restrictions! Remember:

1. If you have a goal, any obstacles are surmountable. Simple yoga exercises for weight loss are suitable even for beginners. The most important thing is to believe in yourself and just start.
2. The use of the phrase “yoga for fat people” is just as incorrect as “for thin people” or “for sick people”. These classes are universal – there are no people to whom they would not bring benefits.
3. If your goal is to lose weight, then yoga for overweight people for weight loss is your choice. Even if you feel comfortable and your weight suits you completely, the exercises will in any case help you strengthen your body, normalize breathing, and also organize your thinking. In the introductory article yoga for weight loss you can read about the comprehensive positive effect.
   The main obstacle to achieving any goal is in the head, a person always decides for himself what he can (wants), and what not. Yoga, as already mentioned, cleanses the mind of bad attitudes “I can’t, it won’t work, it’s not for me”. The mind begins to function in harmony with the body, the progress of physical and emotional improvement is evident.

Influence on physique and figure

For people with a large weight, low-impact exercises, such as yoga for overweight people, are in many ways less traumatic and softer than, say, physical activity such as aerobics, running, working with free weights, crazy group workouts designed for the average trained person. In addition, during classes, the practitioner himself can always control the load:

• adapt the pose to the well-being (almost every asana has a lightweight version);
• use auxiliary equipment;
• regulate the load and well-being through different types of breathing. In addition, to start practicing, you do not need to have a high level of training. Thus, unlike group workouts, exercise equipment and aerobics, yoga for weight loss is suitable for lazy people – it allows you to work in a gentle mode.
  Important! Despite all the advantages of yoga for overweight people, with a large amount of excess weight, we strongly recommend consulting a doctor so as not to harm the body with excessive load.
  Having achieved the first results, it will be easier to move on: real improvement in well-being, as well as real weight loss, help to overcome the psychological barrier and believe in yourself.

Simple exercises for weight loss

If you feel physically fit, then, of course, you can perform any yoga poses . If there are any health problems (shortness of breath, varicose veins, pressure, and so on) or you have never done any kind of sport (there was no physical activity and a predominantly sedentary lifestyle is led) – we first perform exercises with modifications. All the exercises given are aimed at general strengthening of the body, improving blood flow throughout the body, gentle stretching of muscles and tendons.

Poses with a chair

Basic (warm-up) exercises for unprepared beginners and people with critical body mass. In other words, if the weight prevents you from holding poses for a long time while standing or it is difficult to hold poses while sitting without support – use a chair with a back! A. Twist on a chair.

1. Sit on a chair so that the back is next to the body. Press your feet to the floor with the entire surface, straighten your spine, place your hands palms on your hips. Rotate your shoulders back and down in a circular motion.
2. Inhale and exhale, turn your body to the right, grasping the back of the chair with your hands. Carefully use your hands and the back of the chair as a lever, deepening the twist with each exhale.
3. Hold the pose for five deep breaths, return to the starting position, and then repeat the asana to the left. B. Forward bend.
4. Sit on a chair to the back of the chair. Press your feet to the floor with the entire surface, straighten your spine, place your hands palms on your hips. Rotate your shoulders back and down in a circular motion.
5. Inhale and raise your arms up above your head, without raising your shoulders to your ears – pull them and your shoulder blades down. As you exhale, begin to bend forward as much as possible for you without rounding your back. If it is difficult for you to keep your hands in the air, put your palms on your hips.
6. Make 3-5 breathing cycles, and then smoothly return to the starting position. C. Backbend.
7. Sit on a chair to the back of the chair. Press your feet to the floor with the entire surface, straighten your spine, place your hands palms on your hips. Rotate your shoulders back and down in a circular motion.
8. Inhale and expand your chest and put your hands behind your back, grasping the back of the chair with your palms. Your fingers are directed away from the body, your elbows are not bent. Firmly grasp the back of the chair with your palms and, directing your chest, carefully move your head back. Breathe evenly.
9. Hold the pose for 3 breathing cycles and carefully return to the starting position.

Standing poses

You can perform any standing poses in the classic version and in a lightweight version, especially recommended for execution in the presence of excess weight:

• Warrior Pose 1 ;
• Warrior Pose 2 ;
• Tree pose.

Poses on the mat

A. Cat-cow

A universal pair of asanas, successfully practiced in general and specialized classes (pregnant women, with excess weight, with spinal injuries, etc.).

1. Get on all fours: wrists strictly under your shoulders, knees at the level of your hips.
2. Pull your navel in to remove the deflection in your lower back and keep your spine in a neutral position (not rounded or arched).
3. With a slow deep breath, simultaneously and smoothly pull your stomach towards the floor, unfold your shoulders, throw your head back and raise your coccyx. Expand your chest and pull your shoulder blades together.
4. Exhaling smoothly, round your spine, bend your lower back up, head on the contrary, lower down, pulling your chin to your chest and stretching your neck.
5. Repeat a couple of cat-cow 5 times, smoothly transitioning from one asana to another. B. Bridge pose – Setu Bandha Sarvangasana

An excellent pose for strengthening the buttocks and improving blood circulation in the pelvic area. While raising your hips and body, focus on engaging your core and gluteal muscles and lifting with them, not your arm strength. Your hands rest lightly on the ground for support. C. Downward-facing dog - Adho Mukha Shvanasana In the presence of excess weight – monitor your breathing during the performance of the asana, do not hold it. During the holding of the pose, make 3-5 calm and even breathing cycles. If your head starts to spin – immediately exit the pose, bending your legs at the knees and getting on all fours (you cannot get up sharply). D. Locust pose in a lightweight version - Shalabhasana .