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Light yoga exercises: 8 Morning Yoga Poses to Start Your Day

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Yoga for Everyone: A Beginner’s Guide – Well Guides

There are many styles of yoga classes taught today. Some are very physically challenging and will leave you sweating; others are gentle and restorative. Some teachers play music in class; others don’t. Some classes include references to yoga philosophy and spirituality; others don’t.

Here are a few types of classes your yoga studio or gym may offer:

Hatha: Most yoga styles being taught in America today are a form of hatha yoga, which is a general term that refers to the physical part of yoga, rather than yoga philosophy or meditation. A Hatha yoga class is likely to be a combination of poses and breathing exercises, but it’s hard to know whether it will be challenging or gentle. Check with the school or the teacher to find more about the level of classes that are described only as Hatha yoga.

Ashtanga Yoga: This is a challenging style of yoga that is centered around a progressive series of yoga sequences that, traditionally, students practice on their own under the guidance of a teacher. If you think that yoga is not a workout, you haven’t tried an Ashtanga class. Classes include advanced poses such as arm balances and inversions including headstands and shoulder stands. Beginner students are strongly advised to study with an experienced teacher. Ashtanga classes will also often include teachings in yoga philosophy.

Power Yoga: As its name suggests, power yoga is a challenging style of yoga aimed at strength-building. These classes will include advanced poses and inversions like headstands and handstands that require a lot of strength.

Vinyasa or Flow: These classes usually consist of a fairly energetic flowing sequence of yoga poses that will include — depending on the level — advanced poses, such as arm balances, headstands, shoulder stands and handstands. Many vinyasa classes have musical accompaniment of the teacher’s choosing.

Iyengar: Love learning about how your muscles and joints work together? This is the yoga for you. Iyengar yoga focuses on the precision of your yoga poses. Iyengar classes are known for their use of props, including blankets, blocks, straps and bolsters, to help students do poses that they wouldn’t be able to do otherwise. Classes can also include ropes that are anchored to the walls to do inversions and other poses. They also tend to include breathing exercises and references to yoga philosophy.

Bikram or Hot Yoga: Like the heat? Bikram yoga is a set series of 26 poses performed in a room heated to 105 degrees, which is said to allow for deeper stretching and provide for a better cardiovascular workout. Unlike most yoga classes, Bikram classes are always done in rooms with mirrors. Hot yoga refers to any yoga class that is done in a heated room — generally from 80 to 100 degrees.

Restorative Yoga: If you are looking for a little more relaxation from your yoga class, restorative yoga is for you. This yoga style usually involves a few restful poses that are held for long periods of time. Restorative poses include light twists, seated forward folds and gentle back-bends, usually done with the assistance of many props, including blankets, blocks and bolsters.

Yin Yoga: Looking for a new kind of stretching experience? Yin yoga is aimed at stretching the connective tissue around the pelvis, sacrum, spine and knees to promote flexibility. Poses are held for a longer amount of time in yin yoga classes, generally from three to five minutes. It is a quiet style of yoga, and will quickly show you how good you are at sitting still.

Note: It’s a good idea to try several yoga classes. How much you enjoy any class will come down to how much you like the teacher, not how it’s labeled.

13 Best Yoga Stretches to Do Every Day

Kathryn Wirsing

For many, yoga is a path to physical health. A solid, consistent practice can improve your strength, flexibility, coordination—and even your mental well-being. While all of these benefits are appealing, it can be difficult to know how to start your own practice. This is especially true if you’re not comfortable going to a studio—and suffer from back pain and stiffness.

The image of yoga on social media can also be daunting. Some of the most popular yoga ambassadors are praised for doing acrobatic stunts and complicated stretches (which is awesome for them!). But because of that, sometimes people assume yoga is only for those who are super athletic or flexible—or who are of a certain body shape.

Know that yoga can be done by anybody given the proper modifications. And it can also be practiced in the comfort of your own home. If you’re experiencing pain or stiffness, know that yoga is for you, too—and it can even help you find relief. A study published in Annals of Internal Medicine found that yoga designed for back pain can be as effective as relieving pain as physical therapy. The American Osteopathic Association says that a regular yoga practice can increase flexibility, improve energy, and help you stay protected from future injury.

So, there’s never been a better time to start stretching. The poses below are some of the most common positions you’ll find in yoga flows, whether you’re in a class or at home. Get familiar with these essential moves (along with their modifications) so when you do hop into a flow, you can be confident that you’re going to feel your best.

Equipment: See our favorite yoga mats

Hold Time for Each Position: 5–10 breaths

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1

Downward Dog

This pose—one of the most common in yoga—is an excellent morning stretch. You’ll open up the shoulders, hamstrings, and calves as well as the arches of your feet. Down dogs also help to strengthen your shoulders and upper back. And by bending so that your heart is over your head, you’ll increase blood flow to the brain—a great way to kickstart alertness in the early morning hours.

How to do it: Start in a tabletop position with your hands beneath your shoulders and your knees beneath your hips. Inhale. Exhale and lift your knees off the floor, positioning your hips toward the ceiling. Reach your heels to the floor and straighten out your knees as much as you can without locking them up. Press through your fingertips and keep your head between your arms as you gaze between your calves.

Modifications: If you have difficulty opening your shoulders, raise your hands up on blocks or a chair. And, if your hamstrings are tight, keep your knees bent as you send your hips up to the sky.

RELATED: 20 Best Yoga Pants and Leggings With Pockets

2

Child’s Pose

This restorative yoga pose is a great shoulder opener and can be used to rest in between more difficult positions. Come back to it any time—but don’t idle. You want to feel like you’re reaching out toward the opposite end of the room for maximum benefits.

How to do it: Start in a tabletop position. Touch your big toes together. Then sit back on your heels and put your torso on your thighs. Place your arms straight in front of you with your palms facing the floor. This will help open up your hips.

Modifications: If it’s painful for you to sit over your heels, fold a blanket or towel and place it in between the back of your thighs and calves. To open up your lower back, you can bring the knees together and place your forehead on the tips of your knees as your hands extend back towards your feet.

3

High Lunge and Warrior I

If you want flexible hips and strong legs, lunge positions are where it’s at. High lunge and Warrior 1 are especially good for opening the front of the hip flexors as well as the shoulders.

How to do it: Start by standing over the long side of your mat. Rotate your hips and torso toward your right foot. Inhale. Exhale and bend your right knee so that it stacks over your right ankle. Keep your left leg strong as you root down through the outer edges of your left foot. Raise your arms overhead. Be careful not to overarch your back—keep a slight tuck of the tailbone. Repeat on the other side. For Warrior I, the position is the same except your back foot is planted on the floor, nearly parallel to the front of your mat. This creates more external rotation in the hips.

Modifications: If you’re having trouble getting your front knee to a 90-degree angle, put your hands on your hips. This helps you to focus on the power of your legs. If your front leg is fatigued, bend your left knee and bring your left leg to the floor. From here you can even bring your hands to the floor to lessen to the intensity.

4

Triangle Pose

This standing pose stretches your hips, hamstrings, calves, chest, shoulders and your spine. It’s also great for strengthening your knees, quads, and ankles.

How to do it: Stand over the long side of your mat. Raise your arms parallel to the floor and keep your palms facing down. Face your right foot and angle it to the front of your mat. The left foot should be at a 45-degree angle to the right. Both heels are in line with each other. Take a deep breath in as you face the right leg. Inhale as you hinge forward and reach toward an imaginary wall at the top of your mat. When you can go forward any farther, exhale and extend your torso over your right leg, hinging from the hip joint. Rotate your torso to the left and rest your right hand on your right shin, ankle or the floor on the outside of your right foot. Reach your left arm toward the ceiling and make sure that both shoulders are in one line. Keep your head in a neutral position by softly gazing up at your left hand. Repeat on the other side.

Modifications: Reaching the floor can be really challenging. If you want to challenge your flexibility a bit more but can’t quite touch the ground, use a block.

5

Warrior II

This pose is known for increasing strength and stamina, particularly in the legs and arms. Fun fact: All of the warrior poses (or Virabhadrasana in Sanskrit) is named after an incarnation of the Hindu deity, Shiva. This incarnation is a warrior who was said to have a thousand heads, a thousand clubs, and was always wearing a tiger’s skin. Embody this fierceness when you enter Warrior II and see how you feel afterward!

How to do it: Stand nice and tall over the long side of your mat. Take up space; your feet should be about 3-4 feet apart. Lift your arms until they are parallel to the floor, palms facing the floor. Turn your right foot to face the front of the mat and angle your left foot 45 degrees. Bend your right knee until it’s directly over your right ankle. Check to see that your right ankle is in line with the arch of your back foot. Try to get your left thigh as parallel to the floor as possible. Hold your gaze over your right hand. Step back and repeat on the other side.

Modifications: If you’re having trouble holding this pose, grab a chair and position it to face the outside of the front knee that you’re going to bend. As you bend the knee, slide the chair beneath your thigh for support.

6

Mountain Pose

Doing Mountain Pose might feel at first like you’re just standing. But when performed intentionally, it’s a great way to rest between poses and improve your posture. It can even firm up your abs and butt!

How to do it: Stand with your big toes touching and your heels slightly apart. Lift and spread your toes, then place them on the floor. Rock back and forth, then side-to-side. When you’re done exploring your balance, come to a standstill. Contract your thigh muscles and lift your kneecaps. Imagine a line of energy traveling up from your toes to your head. Pinch your shoulder blades together then pull them down. Raise your sternum to the ceiling without raising your lower ribs. Tuck your tailbone slightly under as you pull your belly button in towards your spine. Arms are by your sides with your palms facing the front. Your head should be in line with your spine. Maintain a soft gaze.

Modifications: A great way to check your alignment is to do this pose against the wall. (Just don’t lean the back of your head on the wall. That will compromise your neck position.)

7

Cat/Cow Pose

Cat/Cows can be a fun way to warm up the spine. These are great to prep for more difficult back bends and to release stress.

How to do it: Start in the tabletop position with your hands beneath your shoulders and your knees beneath you hips. Your spine and head will begin in a neutral position. Inhale. Exhale and enter cat: Round your spine to the ceiling and gently release your head toward the floor. Inhale and enter cow: Lift your chest, head and butt to the ceiling and be careful not to over strain the neck. Instead of holding each pose for 5 to 10 breaths, oscillate between these two positions 5 to 10 times going at your own pace.

Modifications: If you are experiencing wrist pain, you can do these positions from your forearms. For achy knees, a folded pillow can add some cushion. And if your neck is bothering you, keep your neck in a neutral position throughout the movements.

8

Bridge Pose

Bridges are awesome glute strengtheners and a great way to open up the chest and shoulders. They are a precursor to the wheel pose, which will have you back bending in an upside-down “U.”

How to do it: Start by lying on your back with your feet on the ground and knees pointed toward the ceiling. Bring your heels as close to your butt as possible. Inhale. Exhale and squeeze your glutes and lift your hips off of the floor. Keep your knees over your ankles. Clasp your hands beneath you and stay on the tops of your shoulders. Pinch your shoulder blades together and hold as you press your pinkies into the ground.

Modifications: If holding your pelvis up is too hard, place a block beneath your sacrum (lower back) and rest there.

9

Warrior III (with Blocks)

The last of the three Warriors, this one is especially demanding on balance and coordination. It’s great to strengthen the ankles, legs, and the muscles in the upper back.

How to do it: Stand with a pair of blocks in front of your feet. Inhale. Exhale and reach for the blocks. Inhale and as you exhale, extend your right leg and try to keep your spine and leg in one line. Actively press through the heel. As you feel comfortable you can also raise your arms in front of you until they are in alignment with your right leg. This will strengthen your upper back. Hold. Repeat on the other side.

Modifications: If you are using blocks, make sure they’re at a height that allows your legs and back to be in one line. You can also use a wall for assistance to understand where that back leg should end up. Stand in front of the wall about a leg’s distance away. When you raise that leg, press the heel into the wall to maintain the balance and alignment.

10

Seated Forward Bend

Want more flexible hamstrings and a healthy spine? Try forward folds. In this variation you’ll be on the floor, so you won’t get as much of a head rush like you might in a standing version.

How to do it: Sit on your mat with your legs straight in front of you. Keep your hands on the ground by your hips as you actively press your heels forward and descend your thighs into the floor. Take a deep inhale. As you exhale, lean forward from the hip joints. If you can, you can grab your big toes or the outside of your feet. You may also start with your knees bent, and then slowly straighten them once you relax into the posture. Never force your body to go too far. Just observe where your body is at today.

Modifications: For added support in this pose, place a folded blanket under your butt. If your hamstrings are tight, loop a strap around your feet instead of trying to reach for them. If you are really tight, roll up a blanket and place them under your knees.

11

Tree Pose

This position stretches the groin, thighs, torso, and shoulders. Because you’re standing on one leg, it also challenges your ability to balance. If you’re feeling particularly “unbalanced” in your life, this pose might help you to refocus and center yourself.

How to do it: Begin standing on your mat with your arms by your sides (i.e. Mountain Pose). Shift your weight onto your right foot and lift your left off the ground. Place your left foot against your calf, ankle, or inner right thigh. Avoid placing it directly on the knee. Above or below the joint is fine. Stare at an unmoving point in front of you and bring your arms to a prayer position at the center of your chest. Depending on how flexible you are, you might be able to get to this position without grabbing your foot. Raise your arms overhead if you want an extra balance challenge. Repeat on the other side.

Modification: For many people, the goal of this pose is to be able to bring your foot to the inside of the standing thigh. If that’s a struggle, it’s OK to place that foot on the inside of the standing calf or ankle. You can also rest the toes of the raised foot on the floor for added support. For even more assistance, try doing this position with your back to the wall or try resting one hand on a chair placed by the side of the standing leg.

12

Pigeon Pose

Pigeon Pose is excellent for increasing hip mobility. This is a particularly good stretch if you find yourself sitting for long periods at a time. Depending on how tight you are, it can feel very intense. Go slowly and explore the position.

How to do it: Start in downward dog. Shoot that right leg back behind you and bring your right knee toward your right wrist (or as far as you can). Rotate your right foot toward your left arm. Rest that right leg on the ground with your shin either perpendicular to the front of the mat (making a 90-degree angle) or pointed more toward your groin (more of a 45-degree angle). Adjust yourself to make sure you’re not putting too much pressure on the right knee. You can keep your hands on the ground by your sides or you can reach ahead of the shin that’s on the ground. To increase the intensity, extend the left leg straight behind you. Gently return to the tabletop position and repeat on the other side.

Modifications: To lessen the intensity of the stretch, move your shin closer to your groin. If your pelvis is far away from the floor, it’s going to be hard to really let go in this stretch. If that’s you, grab a block or a rolled blanket and place it under your pelvis for support. You can also rest your arms on blocks in front of you if you feel like reaching the floor is too much.

13

Half Lord of the Fishes

This regal-sounding pose will have you standing taller and more energized. It’s great for aligning the spine, stretching the shoulders, hips, and neck, as well as stimulating the digestive organs.

How to do it: Start sitting on your mat with your legs straight in front of you. Bend your knees and have your feet flat on the ground. Slip your right foot under your right leg until your left foot meets your right hip. Then place the outside of your left leg on the floor. Take your right foot and place it closer to the outside of your left hip. Your right knee will be pointed towards the ceiling. Inhale. Then as you exhale twist your torso to the inside of your right thigh. Keep your right hand behind your sit bones for support. Place your left arm on the outside of your right leg, just below the knee. Twist your torso to your right thigh as you press your right thigh into your torso. Look over your right shoulder. As you breathe lift the sternum and stay tall in the torso. Try to twist a little bit more every time you exhale. Repeat on the other side.

Modifications: If it’s challenging to get your torso close to the inner thigh, use a wall for assistance. Start with your back facing the wall with about a foot’s distance in between. As you twist, reach back for the wall. Your elbow should be nearly straight (not fully locked out). If you have long arms, move farther away from the wall as to avoid jamming your shoulder. Once you reach the wall, push away from it to deepen the twist. Make sure to keep your torso long and upright.

14

Tone. Stretch. De-Stress.

Prevention’s Best of Yoga is our largest collection of yoga routines ever! This 3-disc set features our most popular instructors, guiding you through each move to help you strengthen your body, boost your mood, ease your pain, and more.

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Adele Jackson-Gibson
Senior Editor
Adele Jackson-Gibson is a certified fitness coach, model, and writer based in Brooklyn.

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This 20-Minute Power Yoga Workout Will Strengthen and Stretch From Head to Toe

Yoga is a great addition to any fitness routine. Unlike your high-intensity interval training (HIIT) workouts or weight-lifting sessions, yoga is often slow, and it focuses more on being mindful and stretching out the body—two things that come with huge benefits. It’s totally possible, though, to incorporate strength training into a yoga workout too.

The combo of an intense strength-training workout and slow, mindful yoga is referred to as “power yoga.” It’s my favorite type of yoga. For a long time, I always felt like something was missing from the yoga classes I took. Yes, I know there is value in taking it slow and using a restorative yoga class to calm your mind and body. But I’ve always just felt like I needed something more to be able to leave class feeling accomplished. When I discovered this hybrid type of yoga, I was thrilled. While bringing weights into the yoga studio is certainly not for everyone, it’s a great fit for me, and my guess is that there are plenty of other people out there who would agree.

Lara Gobins, a certified yoga instructor and studio manager at CorePower Yoga’s new New York City studio, tells SELF that for a lot of people, this combo of strength training and peacefulness is exactly what they need. “What I love about strength training and yoga is you get to ground yourself,” she says. It can be hard to go from a hectic day straight into a workout, so I actually look forward to the pause I get at the beginning of a power-yoga class. “Power yoga has you starting off with an intention and slowing down your body and mind to set you up for success.” It’s for those of us who crave results-oriented workouts but need that relaxing peacefulness too—whether we want to admit it or not.

To help you discover the magic of power yoga, Gobins put together the 20-minute workout below. She modeled it on CorePower’s Yoga Sculpt class, which mixes yoga sequencing and cardio with strength-training moves like squats, lunges, and bicep curls. “In New York, Sculpt has been our most popular class,” Gobins says. Sounds like I’m not the only one around here who prefers my meditative stretching with a side of booty burn.

The below routine takes only 20 minutes and will give you a total-body workout with strengthening and stretching benefits. If you don’t have a set of dumbbells (anywhere from 5 to 10 pounds should be good, depending on your current strength), you can do all the moves with just your body weight. Gobins also offers ways to modify the moves to make them a little easier, so this can really be adapted for all levels.

The workout starts off with some light stretches to get your body ready. Then it goes into strength moves and ends with more stretching.

In between each of the strength moves—starting with weighted squats and ending with leg lifts—Gobins suggests flowing through Sun Salutation A. (If you’re not familiar with Sun Salutation A, learn how to do it here.). This will help you smoothly transition between exercises, and it serves as active rest between strength sets. If the sun salutation is a little too much for you, then pause in Downward Facing Dog for about five breaths between each strength exercise.

Here’s what the workout includes:

  • Child’s Pose — 5 breaths (One breath means a complete breath in and out.)
  • Downward Facing Dog — 5 to 6 breaths
  • Rag Doll — 5 to 6 breaths
  • Sun Salutation A — 3 reps
  • High Plank — 10 to 15 seconds
  • Chaturanga Push-Ups — 3 reps
  • Upward Facing Dog — 1 full breath
  • Weighted Squats — 1 minute
  • Weighted Lunges With Biceps Curls — 12 reps each side
  • Lawnmower Rows — 12 reps each side
  • Oblique Twists — 16 reps
  • Glute Bridges — 8 reps each side
  • Chest Fly — 10 reps
  • Weighted Crunch With Oblique Twist — 20 reps alternating sides
  • Leg Lifts — 12 reps
  • Figure Four — 30 seconds each side
  • Reclined Spinal Twist — 30 seconds
  • Savasana — 30 seconds to 2 minutes

Here’s how to do the moves:

A guide to yoga – NHS

All you need to know about yoga, including the health benefits and how people of different ages and levels of fitness can get started.

What is yoga?

Yoga is an ancient form of exercise that focuses on strength, flexibility and breathing to boost physical and mental wellbeing. The main components of yoga are postures (a series of movements designed to increase strength and flexibility) and breathing.

The practice originated in India about 5,000 years ago and has been adapted in other countries in a variety of ways. Yoga is now commonplace in leisure centres, health clubs, schools, hospitals and surgeries.

What are the health benefits of yoga?

Dozens of scientific trials of varying quality have been published on yoga.

While there’s scope for more rigorous studies on its health benefits, most studies suggest yoga is a safe and effective way to increase physical activity – especially strength, flexibility and balance.

There’s some evidence that regular yoga practice may be beneficial for people with high blood pressure, heart disease, aches and pains – including lower back pain – depression and stress.

Does yoga count towards my 150 minutes of activity?

Most forms of yoga are not strenuous enough to count towards your 150 minutes of moderate activity, as set out by government guidelines on exercise.

However, yoga does count as a strengthening exercise, and at least 2 sessions a week will help you meet the guidelines on muscle-strengthening activities.

Activities such as yoga and tai chi are also recommended for older adults at risk of falls, to help improve balance and co-ordination.

Try the yoga workouts in our Fitness Studio exercise videos

Can yoga help prevent falls?

Yes. Balance and muscle-strengthening exercise (including activities such as yoga, tai chi, dance, and Pilates) at least twice a week are recommended to reduce the risk of falls, especially in older age.

However, falls may sometimes be caused by a health condition, in which case it’s a good idea to see a GP or visit a falls clinic at a local hospital.

Read more about falls prevention

Am I too old for yoga?

Definitely not. People often start yoga in their 70s, and many say they wish they had started sooner. There are yoga classes for every age group. Yoga is a form of exercise that can be enjoyed at any time, from childhood to your advanced years.

Do I have to be fit to do yoga?

No. You can join a class suitable for your fitness level. For example, to join a mixed-ability yoga class, you need to be able to get up and down from the floor. Some yoga classes are chair-based.

Do I need to be flexible to do yoga?

Not necessarily. Yoga will improve your flexibility and help you go beyond your normal range of movement, which may make performing your daily activities easier.

Can I injure myself doing yoga?

Yoga-related injuries are uncommon. Some injuries can be caused by repetitive strain or overstretching.

But yoga is the same as any other exercise discipline – it’s perfectly safe if taught properly by people who understand it and have experience.

It’s advisable to learn from a qualified yoga teacher and choose a class appropriate to your level.

What sort of class should I choose?

There are many different styles of yoga, such as Ashtanga, Iyengar and Sivananda. Some styles are more vigorous than others, while some may have a different area of emphasis, such as posture or breathing. Many yoga teachers develop their own practice by studying more than one style.

No style is necessarily better or more authentic than any other. The key is to choose a class appropriate for your fitness level.

No specific qualifications are required to teach yoga in the UK. However, it’s generally accepted that teachers need to be insured. Some teachers may have a teaching certificate and accreditation from a yoga association.

Can I use a book or yoga videos instead of going to a class?

It’s better to start with a class to learn the poses and breathing techniques correctly. With a video, there will be nobody to correct your mistakes, which may lead to injury over time.

With some experience of being in a class, a video can then be helpful for keeping up practice.

See the yoga workouts in our Fitness Studio exercise videos

Page last reviewed: 3 August 2021
Next review due: 3 August 2024

5 best yoga poses for restful sleep

Kate Bennett, a yin yoga teacher and co-founder of yoga and fitness blog Starting Out Somewhere, believes that adding yoga poses to your bedtime routine can help you sleep more deeply.

Our evening routines have changed in recent years. It used to be that we left work, maybe watched an hour of TV, then went to bed with a good book. But now we’re replying to emails at any hour, scrolling on social media and letting just one more episode of that gripping crime drama automatically play.

Technology and its advancements have made it easy for us to get our fill of entertainment, but it’s having the opposite effect on our ability to get a good night’s sleep.

How to feel less stressed at bedtime

An unexpected email or a notification can trigger your stress response. It’s natural – the brain receives new information that requires immediate action, and so your stress hormones are released to help deal with the situation.

The same is true of that must-watch scary Netflix show – while you know it’s not real, your body will respond as though it is, trying to get you away from danger with those same stress hormones.

While your stress response isn’t a bad thing – we need it to help us get up and moving in the morning, or to perform well in that big presentation – having those hormones flying around before you hit the sheets has an impact on your shut-eye.

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They stimulate your sympathetic nervous system, or our ‘fight or flight’ mode, preparing the body physically for a swift exit by accelerating your heart rate, increasing muscle tension and dilating your pupils to make you more responsive. So when you then lie down and shut your eyes, your body isn’t ready to rest, preventing you from getting the good-quality sleep you need.

Luckily, you can harness your hormone responses and use them to your advantage. Introducing a good bedtime routine can help you find calm before you snooze, allowing you to wake up feeling refreshed.

Avoiding technological stressors is a start – we already know we’re supposed to have a 30-minute digital detox before bed. It can be really beneficial to use that time to do some gentle yoga instead, to wind your body down ready for sleep.

How does doing yoga before bed help you sleep?

Restorative is a type of yoga that’s perfect for the evenings. It uses floor-based poses that you might have done in a daytime ‘vinyasa’ class, but lets you stay in them for longer, encouraging you to let your body relax, aided by the support of bolsters, blankets and pillows.

This deliberate relaxation can help switch off ‘fight or flight mode’, stimulating instead your parasympathetic nervous system – the system that helps your body rest and digest.

Your bed is the ideal places for doing a few restorative yoga poses before sleep, helping you feel relaxed and comfortable, and you may even find that you drift off before you finish your practice!

It doesn’t have to be whole body movement, either. Spending a short amount of time on massage can instantly soothe us and is so easy to do, especially while relaxing on the sofa after a long day, or even last thing before you sleep while you sit on the edge of the bed.

Your hands are a great place to focus – these days we use them so often for typing and scrolling, yet we rarely give them any love. Read on to find a few simple steps for stretching and self-massaging your hands. Adding a few drops of a relaxing scent to the massage oil will make the experience even more calming.

Breathing techniques for sleep

Something as simple as breathing can also have a hugely relaxing effect on your central nervous system. We often breathe rapidly and into our chest, particularly when we’re stressed and we need more oxygen.

But by trying to slow our breathing down, and thinking about breathing all the way into the belly, we can once again turn on that parasympathetic nervous system, instantly calming the body and preparing it physiologically for sleep.

The great thing about breathing is that it can be done anywhere and any time – it can easily be incorporated into your routine, such as when you’re getting ready for bed, or you can use it as a tool if you wake up in the night or are struggling to get to sleep. When you’ve been practicing yoga for sleep for a few weeks, you’ll really start to notice the benefits.

Read on to discover Kate’s yoga routine for better sleep…

Looking to improve your yoga practice? Check out our pick of the best yoga books to deepen your practice.

5 restorative yoga poses for sleep

Use yoga for sleep and get more rest with Kate’s easy routine! You can do these yoga poses in bed if you like.

1

Waterfall

This is one of our more active poses, so is a great place to start. It’s a gentle inversion, relieving your lower body and providing a calming effect on your central nervous system.

It’s also a lovely way to stretch out those hamstrings, which are often tight from standing or sitting all day.

Lie on your back, lifting and extending your hips and sit bones a little to make sure that your back is nice and long.

Bring your knees up to your chest, then extend the legs, so that they’re at a 90-degree angle to your body.

Your knees can be bent or not, depending on how your body is feeling. Bring your arms out to the side, close down the eyes and relax, breathing deeply for 10-15 breaths.

You can also do this pose against a wall or headboard, for a more restorative version.

2

Happy Baby

This pose is super easy to come into from Waterfall, and is a lovely way to relieve tension in both the lower back and the mind.

From Waterfall, bring your knees back into your chest and grab the outside of the sides of your feet.

Extend your legs a little and bring your knees wide, letting your elbows fall inside your thighs. Push into your hands, feeling a nice stretch.

You can gently roll from side to side or forward and backward to give your lower back a little massage.

Have a little smile on your face as you do this pose (it is called Happy Baby, after all!) – this will invite a release of any stress from your day that you’re holding on to.

Hold for 10-15 breaths.

3

Twisted Roots

This is another great pose for your spine, twisting out any aches and pains that may have come from sitting at a desk or walking around.

It also provides a gentle massage for your internal digestive organs, which can help your dinner to go down before bed.

From Happy Baby, bring your legs down so that your heels are on the bed and your knees are pointing towards the ceiling.

Push through your heels, lift your hips and place them back on the bed, over to one side.

Read more related articles:

Bring your knees up towards the chest, stopping wherever feels comfortable, and then let them fall to the opposite side. You might want to support them with a pillow if this is uncomfortable.

Spread your arms or bring them to a cactus shape, then look in the opposite direction to your knees to also stretch out the neck a little.

Hold for 10-15 breaths, then repeat on the other side.

4

Sleeping Butterfly

This pose will help you to open through your hips, which can become closed and tight when sitting, as well as stretching through that lower back.

Slowly bring yourself up from Twisted Roots and bring the soles of your feet together in front of you, being mindful of your knees.

Your feet can be as near or as far away from your pelvis as feels good, and you may need to sit on a pillow to elevate your hips, or support your knees either side with pillows.

Inhale and stretch your spine upwards, then gently start to fold forwards, curving spine and neck to bring your forehead towards your feet.

Stop wherever feels as though you have found a good stretch, and stay for 10-15 breaths, breathing into your back.

5

Supported Child’s Pose

This is the perfect pose to end the sequence – not only does it stretch out hips and back one last time, but it’s also very soothing for our central nervous system, as it feels like a big hug.

Take a pillow (or a bolster) and sit on one end, with your thighs on either side and your sit bones against your heels.

Gently fold forward to come to rest on the pillow, with your head turned to one side, keeping your sit bones and heels together if possible. If not, pop a blanket or pillow between them.

Relax into the pillow, letting it hold your weight and try to let go of any thoughts that are still bouncing around in your mind.

Stay here for 10-15 breaths, then repeat with your head facing the other way, though don’t worry if you fall asleep before you get to the second side.

Unsplash/Christin Hume

Easy hand stretches and massages to help you sleep

A great way to unwind before bed is to give yourself a calming hand massage. Try Melanie Barnes’ self-massage techniques as part of a short pre-bedtime routine.

Stretch 1

Sit on your bed and dim the lights. To warm up your wrist joints, circle both hands outwards five times, and then inwards five times.

Stretch 2

Interlock your fingers and stretch your arms out in front of you, palms away from you. Take three or four really deep breaths. Unlock your fingers.

Stretch 3

With your right arm straight and palm facing up, stretch your fingers back with your left hand to stretch the inside of your wrist and forearm.

Massage 1

Place a few drops of massage oil in your left palm and work it into your hand using stroking movements. Apply a light pressure in a circular motion.

Massage 2

With your left palm facing down, hold your left wrist with your right hand. Use your right thumb to knead over the back of your wrist in small circles.

Massage 3

Interlock your fingers and turn your left palm upwards. Use your right thumb to firmly massage the centre of your left palm in a slow circular motion.

Massage 4

With your palm facing up, use your thumb to knead little circles. Start at the wrist by your thumb joint and work towards the finger joint, then back towards the wrist. Work across your hand.

Massage 5

Turn your left hand over and place your right thumb on the area between your left thumb and index finger. Press firmly, softening into the pressure point and take five deep breaths.

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Office Yoga: 8 Yoga Poses You Can Do At Work

Your work desk holds your family photos, stacks of paperwork, and your mid-afternoon snack stash.

Did you know it’s also a great spot to practice yoga at work?

Office yoga at work is an extremely beneficial way to improve your energy levels, relieve pain in that lower back or those sore shoulders. When you’ve been sitting for too long, and you’re ready for a stretch break, there are plenty of moves you can do right where you are.

Forget fancy equipment and complicated poses. It’s time to find your inner Zen, even with phones buzzing and fluorescent lights glaring overhead. Play your favorite yoga playlist in your earbuds and dive right in.

Today, we’re sharing eight yoga poses made for busy professionals looking to squeeze a little more out of their break time. Best part? You don’t even need to change out of your work clothes!

Keep in mind: We always recommend starting out your office yoga path with a private yoga class at work. Yoga at work helps boost energy levels, and even reduce sickness absence (yay for healthier employees using less sick days)! Our highly-trained yoga instructors come to your office! The class will focus on countering the negative effects of stress, burnout, and prolonged desk sitting.

Ready to learn more? Let’s get started.

Begin with Your Breath

Before you enter into any of these yoga at work poses, take a few seconds to focus on your breath.

Sit at the front edge of your chair to create a straight line from your ears to your hips. Your knees should be even with your hip joints, and your feet should rest flat on the floor, directly under your knees. If you can’t adjust your chair to get this pose right, prop a book under your hips or feet for proper alignment.

Trying your best to tune out the distractions around you, close your eyes, and establish smooth breathing from your diaphragm. Notice how your upper abdomen and lower hips expand when you inhale and fall as you exhale. When you feel ready, you can begin the various poses.

1. Seated Twist

One of the best ways to practice yoga at your desk? Start with a simple seated twist.

🔊 Listen To Pose Instructions

Start by sitting in your chair with your back against the backrest. As you inhale, lift your arms over your head and as you exhale, twist to your right, placing both hands on the right armrest for support. Sitting in an armless chair? Place your right hand on the seat, behind your pelvis, and place your left hand on your right thigh.

Lengthen your spine with every inhale, allowing your body to stretch deeper into the pose. Hold the pose on each side for up to 60 seconds, and then switch sides.

2. Shoulder Rolls

You know your back tenses, and your fingers feel strained after a day in front of the screen. Yet, did you realize your shoulders and chest also feel this stress?

Shoulder pain at work doesn’t have to be a given. Why not do a few simple rolls to wiggle back your range of motion?

🔊 Listen To Pose Instructions

As you inhale, draw your shoulders up toward your ears and bring them back down. Then, on the exhale, move them down and forward. Repeat this motion two more times in the same direction, then reverse it.

3. Wide-Legged Forward Bend

Chances are, you’ve done some version of this yoga pose while looking for that pen or paper clip you dropped! Now, it’s time to learn the proper technique.

🔊 Listen To Pose Instructions

Starting standing up, move your knees and feet a little wider than hip-distance apart. Rest your hands on your hips. As you exhale, fold forward from the hips, being careful to keep your spine straight. A bend in the knees is a great way to modify the pose if needed.

Hold this pose for a few seconds, then move your hands down your legs. This motion allows your spine to round. If you can, rest your hands on the floor between your feet, but don’t sweat if you aren’t there yet!

Find your sweet spot and hold the pose for 30 to 60 seconds. Then, release and use your leg and abdominal muscles to pull you back up.

4. Seated Figure Four Pose

This pose is ideal for stretching the deep muscles that surround your hip joints. It feels especially great after a marathon work session where you looked up or walked around for hours!

🔊 Listen To Pose Instructions

Begin by resting your outer left ankle on your right thigh. Holding your left ankle with your right hand and placing your left hand on your left knee, release an exhale. As you do, fold forward from your hip joints as far as you comfortably can, remembering to keep a straight spine.

Hold for 30 to 60 seconds, then switch sides.

5. Seated Back Bend Pose

Feeling a little indigestion after that team lunch-and-learn? The fan pose offers a gentle belly stretch and also strengthens your immune system.

🔊 Listen To Pose Instructions

Sit at the front edge of your chair, placing your feet on the floor.

Your back should be off the chair, and your spine should be straight, not curved. Lean forward and reach your arms back behind you grabing the back of the chair. Work to keep your elbows as straight as you can.

Pull your shoulder blades back and inhale, noticing how your shoulders relax into the pose. When you’re ready, release the pose and sit up straight.

6. Seated Crescent Moon Pose

You might not think about your side body too often, but you’ll notice when it gets tight after a long day at the office. Keeping it strong is the key to a healthy and happy neck and shoulders.

🔊 Listen To Pose Instructions

Sitting in your desk chair, lift your arms over your head, and place your palms together. Lean to the right, and hold this pose for two to three breaths before switching sides.

7. Stork Pose

Have you ever noticed it’s hard to get up out of your chair at the end of a busy workday? That’s because your hips tighten and your glutes and hamstrings weaken. So, you rely on your back and even your neck to hoist you into a standing position at closing time.

The standing thigh pose can help!

🔊 Listen To Pose Instructions

Stand in front of your desk or chair and hold it for stability. Pressing your feet down into the floor, lift your right knee and hold it with your right hand.

Take a few breaths in this stretch. As you inhale, pull in your abdomen, guide your tailbone toward your heel and lengthen your right knee into the floor. Add a simple balance aspect by lifting your left arm.

Exhale to come out of the pose and switch sides.

8. Wrist and Finger Exercises

Of course, we can’t forget to relieve and stretch our most valuable office resources: our fingers, hands, and wrists!

🔊 Listen To Pose Instructions

Every two hours, stretch your arms to each side or overhead. Then, draw 5 to 10 circles inward and outward through your wrists. To remove any extra built-up tension, spread your fingers wide and close them into a quick fist, repeating this move five to 10 times.

You can also stretch each arm out before you, alternating inward and outward bends. Use your other hand to counter stretch, and hold each side for five to 10 breaths.

Yoga At Work Made Easy

We know you’re busy, and your day is chocked-full of things to do. We also know you care about your health and want to prioritize it, even amid a jam-packed work schedule.

That’s what makes these office yoga poses so convenient. In a few seconds, you can help melt away mounting tensions and create a personal oasis that leaves you feeling recharged and ready to tackle anything that comes your way.

If you feel uneasy about doing these poses without an instructor, we’re here to help! Yoga Beyond the Studio specializes in yoga for beginners, offering personalized classes to meet you right where you are.

Book Private Yoga At Work

Want to learn other yoga moves you can implement at the office? Book a Yoga at Work class! We also offer private Yoga at Home classes designed around your needs and on your schedule. We’ll help you combat that 3 p.m. slump, one stretch at a time!

7 Yoga Poses That’ll Sculpt Those Sexy Side Abs

Crunches are so old school, and planks are effective, but totally boring. To get the killer side abs of your dreams, forget snooze-worthy, repetitive moves—and bust out your yoga mat instead.  (Tone up and chill out with our Flat Belly Yoga routine!)

Apparently, the trick to nabbing a not-so-common core may just be a regular yoga practice. “Yoga is all about integration and using your center line,” says Lyons Den Power Yoga co-founder and instructor Bethany Lyons. “All of the movements come from a strong core and solid foundation.” Try adding these seven poses to your weekly workout routine.

RELATED: This 20-Minute Tabata Workout Beats an Hour on the Treadmill

The pose: Side Plank Curl

How to do it: Start in a side plank position, directing your focus to reaching your hand to the ceiling (A). Engage both legs and flex both feet. Make a fist with your top hand (B). Bend the top elbow, and start to draw the top arm down and in toward the body (C). Curl underneath the ribcage as much as you can to twist the torso while engaging the obliques (D). Repeat five to 10 times.

Why it works: “The use of your own bodyweight, combined with the twisting motion, is the perfect exercise to engage the obliques,” says Lyons. “You can physically feel the twisting and engaging of the inner and outer pocket muscles of the abdominals.”

The pose: Modified Extended Side Angle with Reach

How to do it: Begin in Warrior II. Come into a modified side angle by dropping the front arm to the front thigh and reaching the top arm over your head, keeping your bicep by your ear. Create a right angle with your front knee, and make your front thigh as close to parallel to the floor as possible. Press firmly into both feet so the weight is in the legs. Don’t rest weight onto your bottom arm—just let it lightly rest on the leg (A). From there, extend the bottom arm to meet the top arm while engaging the abdominal muscles in and up. Then add a slight rotation, taking the bottom lung under the top lung, opening your chest toward the ceiling (B). Hold for five breaths or longer.

Why it works: “Feel that instant shimmy-shake and quaking of your body, from your feet to your fingertips? That’s the pose working,” says Lyons. “You’re adding instability when you extend your bottom arm, which causes your core muscles to work harder to create stability.”

(Tone up, beat stress, and feel great with Rodale’s new With Yoga DVD.)

RELATED: Want Sexy Side Abs by Summer? This Workout Will Light Up Your Obliques

The pose: Three-Legged Dog

How to do it: Start in downward dog, hands shoulder-width apart, and feet hips-distance apart. Take your right leg up toward the ceiling and roll open the hip so that your right toes are facing the right side of the mat, foot flexed. Press firmly into the floor with the hands and the standing foot, and then with control, bring your right leg on a right angle trajectory, toward the right side of the room, engaging the side waist (A). Bring it back to center, and repeat five times.

Why it works: “It’s all about the instability again,” says Lyons. “But instead of the arms, you’re extending through the legs, causing instability that way. Bringing the leg to the side forces the side waist to engage.”

The pose: Table Top with Extension

How to do it: Begin on all fours, hands under shoulders, knees under hips. Pull the pit of the belly in toward your spine (A). Extend your right leg back and left hand forward. Hold for two breaths (B). Move your left arm to a 90-degree angle to the side (C). At the same time, rotate your right thigh externally, and move it to a 90-degree angle in the opposite direction. Hold for two breaths, then return to the starting position (D). Switch sides, and repeat the sequence five times.

Why it works: “This move works the entire core,” says Lyons. “You’ll strengthen your transverse muscles and your obliques—and you have to engage them to make this pose work. Otherwise, you’ll sink into your wrists and low back.”

RELATED: The 7 Best Abs Exercises for Fast Results

The pose: Row, Row, Row Your Boat

How to do it: Come to a seated position and balance on your sit bones, lifting the knees toward the chest and pulling the spine in toward your center line. Grab a hold of the backs of your thighs to create better integration of the core, keeping your spine in (A). Now reach the arms toward the front of the room and clasp the hands together. Imagine you have an oar in your hands and turn to one side, bending both elbows, creating a circular motion with the arms back to the start position (B). Repeat on the other side, and do 10 sets.

Why it works: “The figure-eight twisting and crunching movement hits both sets of obliques—the inner and outer pockets,” Lyons says. “Plus, it’s fun to sing the song as you go.”

The pose: Straddle Bend with Reach

How to do it: Take a wide straddle on the mat, feet parallel, with left hand on the floor (or a block) at the center line of the body. Lengthen the spine, reaching the tailbone back and the sternum forward to create length in the waist. Then, twist to open your chest to the right, reaching your right hand to the ceiling and plugging your shoulders into your back (A). Take the top hand and reach diagonally down to the opposite side (B). Repeat five times, and then do it on the other side.

Why it works: “It’s a combination move that strengthens the legs, glutes, and back, and all the core muscles attached to the pelvis,” Lyons says. “People think of core as just abdominals but that’s not the case.”

RELATED: 7 Tips for Crushing Your Next Megaformer Workout

The pose: Criss-Cross Plank Sauce

How to do it: Start in plank. Take your right knee to your left elbow while lifting and twisting through the whole side body (A). Return to start and repeat on other side. Complete up to 25 times.

Why it works: “This rotational movement specifically targets the oblique muscles,” says Lyons. “Trust me—you’ll feel it working.”

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90,000 15 simple, repeatable yoga exercises

Many studies and scientific reviews confirm the benefits of yoga. Asanas and breathing practices:

  • reduce stress levels;
  • improve the general emotional background and increase the feeling of well-being;
  • relieve back and neck pain;
  • improve sleep quality;
  • develop a sense of balance.

At the same time, yoga is often perceived as a series of intricate postures, accessible only to people with good flexibility and a perfect sense of balance.However, in fact, in this practice there are many simple exercises that are suitable for absolutely everyone.

Here are 15 poses that can be easily done with any skill level. Scientists and yoga masters have compiled this complex of simplified asanas for absolute beginners – former military men suffering from chronic lower back pain. The movement will increase the mobility of the joints, strengthen the muscles without causing any discomfort.

1. Bridge Pose

Strengthens the buttocks and the back of the thigh and stretches the pectoral muscles.

Photo: Yulia Obolenskaya

Lie on the mat, put your hands along your body, bend your knees and place your feet on the floor hip-width apart. Lift your pelvis off the floor, stretch your body in one line from your shoulders to your knees, squeeze your buttocks, press your palms to the floor. Hold this position for five breaths and lower yourself back down.

2. Knee Pose at Chest

Increases hip mobility.

Photo: Julia Obolenskaya

Straighten your legs, pull one knee closer to your chest. Push the heel of your straight leg towards the wall, extending your thigh.Hold for three breaths, switch legs, and repeat.

3. Half Locust Pose

Strengthens the muscles of the back and buttocks.

Photo: Evgeniya Sevastyanova

Lie on your stomach, put your forehead on the mat, stretch your arms to the sides and turn your palms down. Raise your right leg straight, hold six breaths, lower and repeat the same movement with the left. Do two sets on each leg.

4. From Child to Cat-Bull Pose

This ligament stretches the muscles of the shoulders and back.

Photo: Alexander Starostin

Sit on your heels, put your forehead on the mat, stretch your arms in front of you. Hold the pose for three breaths.

Photo: Alexander Starostin

Then get on all fours and, with an exhalation, gently bend your back. Then, with an inhalation, round the spine, drawing in the abdomen. Repeat the link three times.

5. Variation of the table posture

Improves balance and strengthens the buttocks and back. Get on all fours and suck in your stomach. Straighten one arm, hold three breaths, and repeat on the other side.

Photo: Evgenia Sevastyanova

Then raise your straight leg to parallel with the floor, lock in for three breathing cycles and repeat on the other side.

Photo: Evgeniya Sevastyanova

Do this sequence of movements twice.

Then simultaneously raise your left leg and right arm. Hold the position for three breaths and repeat on the other side.

Photo: Julia Obolenskaya

6. Staff Pose

Movement strengthens the muscles of the abs, legs and shoulders.

Photo: Evgenia Sevastyanova

Take the support while lying down, lower your elbows to the floor, twist your pelvis so that the lower back does not fall through.Hold the position for as long as you can. Make sure that the lower back does not sag.

7. Riding Pose

Increases the mobility of the hips, stretches the hip flexors.

Photo: Evgeniya Sevastyanova

Get down on one knee, put your hands on your hips. Take five breaths in and out. Move the support knee back, deepening the lunge as far as the stretch is. Hold the position for 10 breaths, then change legs and repeat.

8. Standing Forward Bend

Stretches the back of the thigh, shoulders and back.

Photo: Evgeniya Sevastyanova

Stand one or two steps from the chair. Lower your hands or elbows on the seat, stretching your back and shoulders. Hold for 10 breaths. Repeat twice.

9. Warrior Pose I

Strengthens the muscles of the legs, increases the mobility of the hips and shoulders, opens the chest, and improves the sense of balance.

Stand to the right of the back of the chair, place your legs wider than your shoulders, keep your hands on your belt. Rotate the toe of your left foot 45 ° inward and your right foot 90 ° outward, with your toes pointing towards the chair.

Expand your hips and body to the right, place your hands on the back of the furniture and bend your right knee, dropping into a shallow lunge. Keep your left leg straight. Twist the pelvis to feel the stretch in the groin and front of the thigh, and stretch the top of the head up, stretching the spine.

Photo: Evgeniya Sevastyanova

Spend five breathing cycles in this position. Then take your hands off the back of the chair onto your belt and take five more inhalations and exhalations.

Photo: Evgeniya Sevastyanova

Raise your arms above your head and join your palms, pulling the spine up.

Photo: Evgenia Sevastyanova

Perform five breathing cycles in the pose and repeat the entire ligament in the other direction.

10. Lateral Tilt

Stretches the latissimus dorsi.

Photo: Evgeniya Sevastyanova

Place your feet hip-width apart, place your right hand on the back of a chair for support. Raise your left hand above your head, turn the palm towards you and stretch to the right side, stretching your side. Hold the pose for five breaths and repeat on the other side.

11. Balance Pose

Improves the sense of balance, strengthens the muscles of the hips and core.

Photo: Evgeniya Sevastyanova

Stand next to the chair, hold the back with one hand. Bend your knee and lift it up to hip level. Perform five breaths in the pose. Then place your hands on your hips, tighten your abdominal muscles and lift your leg again. Perform five breaths in the pose and repeat on the other leg.

12. Tied Angle Pose

Increases hip mobility.

Photo: Evgeniya Sevastyanova

Sit next to the wall, press your back to it. Bend your knees, bring your feet together, place your hands on your ankles and press your heels against your pelvis. Slowly bend forward, lower your head and hold the position for five breaths.

13. Lying back twist

Relieves tension from the back muscles, stretches the buttocks.

Photo: Yulia Obolenskaya

Lie on the rug, stretch your arms to your sides. Bend your right knee and place it on the floor to the left of your body, looking to the right.Hold the position for three breaths and repeat on the other side.

14. Eyelet Pose

Stretches the gluteal muscles and the back of the thigh.

Photo: Julia Obolenskaya

Lie on your back, raise the hip and knee of one leg at a right angle and press your foot against the wall. Place the ankle of the other leg on the raised thigh. Perform five breaths in the position and repeat on the other limb.

15. Corpse Pose

Helps to fully relax, can be used for meditation and practice of deep diaphragmatic breathing.

Photo: Evgeniya Sevastyanova

Lie on the mat, stretch your arms and turn your palms up, straighten your legs. Relax completely, breathe deeply and evenly, make sure that your stomach puffs up during inhalation. Spend 10 minutes in the pose.


In study , the military exercised twice a week, but you can do these poses daily – both as morning exercises and in the evening before bed to relieve the stress accumulated during the day.

If the practice draws you in, try other asanas that develop flexibility, strength, and a sense of balance.In any case, take your time and have fun.

Read Also 🧐

11 Simple Yoga Exercises for Weight Loss for Beginners at Home

Yoga is an endless source of health. Yoga exercises help not only to lose weight, but also to strengthen muscles, improve flexibility, strengthen immunity, get rid of depression and stress. In this article, we will not dwell on all the benefits of yoga, but we will consider simple yoga exercises for weight loss at home.

Types of poses for weight loss

Crunches

Twisting postures contribute to the functioning of the entire digestive system, improve metabolism, which helps rid the body of fats and toxins. Twisting poses include: Bharadvajasana, Sage Pose, Ardha Matsyendrasana and others.

Standing Poses

Standing positions strengthen the body and improve concentration. Areas of exposure for the postures: thighs, calves, spine, shoulders, upper back, and abdomen.Poses of this type must be included in the complex for weight loss with the help of yoga.

Inverted Poses

Inverted poses are designed to strengthen the muscles of the back and neck, stimulate the thyroid gland, and work out the abdominal organs. Again, improving metabolism and digestion, strengthening the muscle corset.

Slopes

Poses with bends can be performed both sitting and standing. Depending on the type of inclination, the necessary parts of the body are worked out.Bends are designed to improve body flexibility, stretch tendons, and strengthen muscles.

Relaxation Poses

Relaxation positions can be used to end workouts. Relaxation poses help to calm the mind and body, relieve tension after a working day.

Simple asanas for weight loss at home

Let’s consider simple asanas for weight loss. I present to you a description of asanas, a photo and a principle of action.

Forward Bend – Uttanasana

The traction position strengthens the muscles of the abdomen and thighs, removes fat deposits.Ligaments and tendons work great.

Stand straight, raise your hands up, then gently lower your hands to the bottom. Try to touch your knees with your head. You can wrap your hands around your shins.

Cobra Pose – Bhujangasana

Pose Bhujangasana helps to improve digestion, affects the abdominal organs and abdominal muscles. The pose works great for the spine.

The pose can be performed from a prone position. As you inhale, lift off the floor. Keep your arms straight and your feet flat on the floor.

Downward Dog Pose – Adho Mukha Svanasana

The pose helps to strengthen all the destinies of the body. The back surface of the body, tendons, spine, shoulders are stretched. The abdominal muscles are tightened, the metabolism improves.

The pose is performed from a standing position on all fours.

Warrior Pose – Virabhadrasana

Warrior Pose strengthens the muscles of the arms and legs, straightens the spine, and stretches the crotch area.

To perform the pose of a warrior, stand up straight, lunge forward, join your hands with your palms and raise them above your head.Bend back slightly and stretch your entire body. Repeat the exercise with a lunge on the other leg.

Triangle Pose – Uttita Trikonasana

Triangle Pose burns fat in the sides of the body, calms the nervous system and stretches the tendons of the legs.

To perform Trikonasana, stand up straight with your feet slightly wider than shoulder-width apart. As you exhale, lower yourself to your left leg. The left hand touches the floor next to the foot, and the right hand rises up perpendicular to the floor.Direct your gaze to the fingertips of your right hand. Repeat the exercise on the other side.

Tree Pose or Vrikshasana

Vrikshasana strengthens the abs and arms, stretches the tendons and has a beneficial effect on the knees.

To perform the pose, stand up straight and, as you inhale, raise your arms above your head, palms together. The right leg is bent at the knee, and the foot is attached to the inner thigh. Freeze in the pose for 60 seconds. Do the pose again, but this time bend your left leg.

Chair Pose – Utkatasana

Strengthening the hips and calves with tree pose is indescribable. Muscles are strained, endurance is trained, the organs of the abdominal region are being worked out.

To perform the asana, stand up straight and raise your arms as you exhale. Bring your hands together with your palms together and sit down slightly as you exhale. Hidden for 30 – 60 seconds in position.

Plank

Plank Pose is a powerful weapon against fat and cellulite.Recommended for practice, both in a set of exercises for weight loss, and as an independent static load. Plank pose applies a static load to all parts of the body. You can perform several approaches, gradually increasing the time spent in the pose. Do not forget about even breathing and a straight back.

Wind Release Pose – Pavanmuktasana

The pose is designed to free the body from accumulations of gases. It is performed for each leg separately and with the curling of both legs at the same time.It has a beneficial effect on the abdominal organs, massages the abdomen, strengthens the muscles of the lower body.

Bow Pose – Dhanurasana

Dhanurasana improves the flexibility of the spine, stretches the muscles of the abdomen, arms and legs. Like the previous weight loss poses, the bow pose improves bowel function, corrects back disorders, and also strengthens the neck area.

Press 30 – 60 – 90

As the name says, the pose strengthens the abdominal muscles, burns fat.The pose is performed in this way: Lying on your back, while inhaling, raise your legs 30 degrees. Gradually lower your legs almost to the floor. Hold for a while, as you exhale, put your feet on the floor. Repeat the exercise, but this time raise your legs 60 degrees and then 90.

A set of exercises can be performed at home. Simple exercises for weight loss not only burn fat, but also increase endurance, improve the functioning of internal organs and give your body flexibility. Stay always young and beautiful!

How do you cope with excess weight?

90,000 12 yoga poses for two that will teach you to trust each other / AdMe

Yoga is an ancient practice that combines physical activity and emotional cleansing.Couple yoga is a great way not only to improve health, but also to find points of interaction with a partner: it helps to better understand each other, trust and act as one.

Bright Side collected 12 yoga exercises for you, which are created especially for two.

Standing deflection

Effect. One of the best starting positions that stimulates the nervous system, kidneys and adrenal glands. Increases lung capacity. Strengthens the respiratory and cardiovascular system.Speeds up metabolism.

Corner pose

Effect. Refers to yoga poses that improve the elasticity of the muscles and tendons of the thigh. Strengthens the spine and helps with back pain. It is used for medicinal purposes in asthma and to improve blood circulation.

Half lotus pose

Effect. This is a good position for the hips, knees and calves. Strengthens the sacral spine and the sciatic nerve region.Strengthens and elasticizes the thigh muscles. It is prescribed for sore knees. Forms correct posture and reduces curvature of the spine.

Standing bend

Effect. Stimulates the functioning of the liver, kidneys and spleen. Slows down the heart rate and soothes the nerves. Staying in the pose for 2 minutes or longer relieves depression.

Boat

Effect. A beneficial exercise that improves digestion, stretches the tendons and muscles of the legs, and relieves back pain.

Furious Pose (Power Pose)

Effect. Strengthens the legs and abs, while developing muscles evenly. Develops shoulder mobility and opens the chest. Hands, back are strengthened, the spine is stretched. Often used for the prevention and treatment of flat feet.

Seated tilt

Effect. Eliminates stoop and curvature of the spine. Reduces appetite and improves digestion. Stimulates the endocrine and circulatory system.

Seated tilt + locust posture

Effect. Aids in digestion. Strengthens the muscles of the back, developing the flexibility of the spine. Reduces pain in the sacral and lumbar regions. Improves posture.

Support on four bases

Effect. Strengthens the arms, especially the shoulders and triceps. Strengthens and straightens the spinal column. Effectively affects the abdominal muscles.

Dog Pose + Bow Pose

Effect. Increases the flexibility of the spine and stretches the chest. Eliminates pain in the lower back. Strengthens the muscles of the arms, legs, abdomen and back.

Staff Pose + Tree Pose

Effect. Strengthens the muscles of the back, abdomen and arms, improves posture. Stretches the leg muscles and relieves tension. Improves blood circulation and lymph drainage.

Hammock

Effect. Relieves back pain, improves posture and forms the natural curve of the spine.Stretches the chest and increases lung capacity.

Yoga for beginners at home for weight loss. Simple exercises in pictures with description

Yoga is a way to train your body and spirit, a teaching that promotes a healthy lifestyle, improving tone, body beauty and harmony with your inner world and external phenomena. Yoga exercises for slimming the abdomen and sides
allow you to forget about extra centimeters – this is the right way to a beautiful figure without flaws.

No one has doubts about the benefits that yoga brings for several hundred years. It is worth remembering that yoga is not only flexibility, plasticity, physical fitness, but also a philosophy of life, values, a teaching that is harmoniously woven into the system of physical exercises. The goal of yoga is personal improvement, harmonious human development, finding balance with the world that surrounds each of us. The various yoga asanas are recommended to be studied with a specialist. Studying yoga on your own may not give the desired effect.

Since, first of all, yoga is a teaching, it is necessary to consider the basic postulates on which this system is based.

The most common causes of excess weight:

  • Health status;
  • Low level of physical activity;
  • Laziness, lack of motivation to change yourself and your figure;
  • Incorrect power supply.

All of these causes can be fought with yoga:

  • Through training, you can improve your health.
  • Yoga provides an optimal level of exertion, without which a successful fight against excess weight is impossible.
  • Classes help accelerate metabolism, which is necessary for successful weight loss.
  • Learning allows you not only to ensure the optimal level of stress, but also to acquire the skills of proper nutrition and a healthy lifestyle.

Complexes of exercises in yoga are aimed at the formation of a harmonious and healthy personality, and each individual complex can perform a specific task.For example, an increase in metabolic rate. Special exercises are called shatkams – they are aimed at the implementation of certain functions.

Classes require correct breathing, combinations with other exercises. Cleansing shatkams allow you to normalize the state of the body and promote weight loss. The maximum amount of oxygen that enters the body contributes to the elimination of harmful substances.

Pay attention! The scales can show a large figure if you get high physical activity – this develops muscle mass, while fat is lost.Do not be afraid that the weight has become more than before classes – it is difficult not to notice the positive changes in the figure.

An important advantage of yoga is the ability to tighten muscles that are difficult to influence under normal conditions. For weight loss, body improvement, a set of exercises is used, developed specifically for a particular person, taking into account his individual characteristics. Hatha yoga for weight loss is an opportunity to permanently solve the problem of excess weight and health, provided that you choose the right exercises.With the help of yoga, body fat is eliminated – regular exercise allows you to improve your figure, building muscle mass.

Benefits of Yoga

  • Development of flexibility and dexterity through yoga;
  • Possibility of harmonious development of the body and building up muscle mass;
  • Successful fight against problem areas of the body, from which it is difficult to eliminate fat deposits;
  • Toning of the whole organism;
  • Positive effect on joints.

The correct set of yoga exercises will allow you to abandon other power loads, get the optimal opportunity for training your legs, abdominal muscles, arms and other parts of the body, and proper breathing.

Pay attention! One of the most important conditions for the success of yoga is proper nutrition and breathing. Without a well-designed diet, it will be difficult to get the full 100% of the benefits of exercise.

If you have no desire to build muscle mass, you should focus on exercises that promote stretching, flexibility – they harmoniously develop your figure without significant muscle growth.You can practice at home after consulting a specialist.

Weight Loss with Yoga

Since classes are inevitably filled with strength exercises, the elimination of body fat is inevitable. Great shapes can be obtained by following these tips:

  • Do not feel sorry for yourself: classes should be intense, at the limit of possibilities – this will allow you to achieve success faster, increase the effectiveness of each lesson. This advice applies to people who have no contraindications, significant health problems.
  • Be sure to consider whether you have health problems – if there are contraindications, it is necessary to make training less intense, you should not overload the body. A lighter exercise system will also yield positive results.
  • It should be borne in mind that certain exercises can lead to significant build-up of muscle mass – this is important for those who have a specific goal at the beginning of training: for example, to be slim, lose weight, but without significant muscle building.
  • It is worth considering the fact of the appearance of pain – if the pains are not associated with sore throat, it is worth reconsidering training, because, most likely, you are doing something wrong.
  • Observe correct breathing.

Development of a training program for weight loss

The beginning of any yoga workout is a warm-up, simple lessons that warm up and prepare the body for the start of more intense workouts. The warm-up should take at least 10-15 minutes of time – in this case, we can safely continue classes.Without a warm-up, you can not go to sitting postures.

  • Seated Poses
    – for example, curling – can tone the body, improve digestion, kidney and liver function. Why is it important? The reason is simple – proper functioning of the digestive system contributes to effective and rapid weight loss.
  • Standing postures are realized after sitting
    . For the correct execution of such poses, strength, energy, balance are required – a set of exercises is aimed at developing muscles and strengthening the whole body.Reviews suggest that it was thanks to the performance of standing poses that it was possible to obtain high results in losing weight and developing a beautiful figure. In the system of exercises for weight loss, you can include poses: Crescent, Triangle, Eagle, Tree, Warrior, Chair. Each asana has a goal – the development of a specific muscle group. Consistent and correct execution of these poses is a guarantee of a positive result in losing weight. For example, the Warrior pose is used to develop the shoulder girdle and abdominal muscles. Crescent – to strengthen the legs, spine.
  • Inverted asanas
    – exercises that are carried out to strengthen the abdominal muscles, stimulate the work of internal organs, relieve tension in the body, eliminate back pain. The multifunctionality of these asanas allows them to be successfully used in exercises for the purpose of losing weight. It is imperative to master the pose of the Plow. A shoulder stand is also helpful. Each of these exercises must be performed for at least a minute. A short break is required between asanas. The most useful postures are Downward Looking Dog, Standing Bend, Sitting Bend with legs wide apart.
  • Forward bending asanas
    (seated and standing): Used to stimulate viscera, stretch and strengthen muscles.
  • Relaxation Poses
    is a mandatory completion of any yoga workout. They promote body relaxation and relaxation. These asanas are performed for about 15 minutes. The purpose of the exercise is to relieve stress, fatigue, and eliminate excess weight. The Child’s pose is most appropriate.

Poses used for weight loss

Let’s consider yoga poses to fight obesity separately:

  • : Apply to stretching, beautiful posture.The asana is performed as a transition between different exercises. The main thing is to breathe correctly, to feel all the muscles of the body in good shape.
  • Forward bend (standing)
    is one of the main asanas for stretching, strengthening the muscles of the thighs. It is performed slowly so that the muscles are tense. It is necessary to strive for the ease of performing this exercise.
  • : serves to strengthen the muscles of the buttocks, has a beneficial effect on the spine. The asana improves the tone of the whole body.
  • Dog looking down
    is a pose used to strengthen the buttocks, calves, thighs, arms, making the pose universal. The position must be held for 1 to 3 minutes – this is enough to strengthen the muscles.

In the modern world, everything happens quickly. We are in a hurry somewhere, have something to eat on the go, there is not enough time for sleep. Hence, there are problems with health and overweight.To find a sense of harmony with yourself, put your figure in order and heal your body, master yoga. From activity to activity, there will be positive changes in your body and mind. And, perhaps, yoga will soon become not only a useful habit for you, but also a lifestyle. Losing weight can be a pleasant bonus, there are many nuances in this matter. let’s figure it out?


Will yoga classes help those who want to lose weight

I used to associate the word yogi with an old, ascetic sage sitting under a tree in a lotus position.But years passed, and yoga entered our lives, becoming the most popular area of ​​fitness, and for some, a lifestyle. Modern admirers of this teaching are young-looking and fit people, with a well-developed muscular corset. And this is no longer an answer, but a direct statement to the question – is it possible to lose weight with the help of yoga?

For many modern people, yoga is not only a way to look good, it is a lifestyle.

But something needs to be clarified here. Yoga practice will not lead to rapid weight loss.This process will proceed slowly, but at the same time inexorably (by the way, the saying goes more quietly, then you will be the best way to reflect the course of events).
How quickly the weight goes away will depend on the regularity and intensity of the exercise, and most importantly, on the habit of eating right. Simultaneously with the construction of a new body, your consciousness will also be rebuilt. After all, yoga is a whole worldview that helps to establish a balance between body and soul.

Yoga for all ages is submissive

Yoga and Pilates

Every person who has just come to the gym to watch Pilates and yoga classes, there is a feeling that these two systems are very similar to each other.And a natural question arises, what to choose for yourself a beloved or loved one in order to quickly put the body in order? Well, to begin with, at least figure it out and find similarities and differences.

Comparison of two techniques: table

Pilates and yoga help to heal and strengthen the body, but the result is achieved in different ways

Types of practices that are most often chosen for losing weight at home

There are a lot of types of yoga. There are advanced complexes, there are for beginners.And which one to stop at will depend on several factors. Of course, physical training is of no small importance at the first stage, because asanas only at first glance seem easy. For a start, you should visit the hall and carefully observe what is happening. Talk to the coach and draw conclusions. Well, the most popular directions with which they prefer to lose weight are the following.

Many classical yoga teachings help to lose weight and maintain the achieved result

  1. Hatha yoga. Considered a classic teaching that combines many practices. Recommended for beginners. The combination of different types of breathing and special asanas teaches you to relax and concentrate internally. At the same time, the internal reserves of the body are awakened, allowing you to achieve the main goal – physical and spiritual perfection. One of the commandments of Hatha Yoga is vegetarianism.
  2. Iyengar Yoga.
    One of the varieties of Hatha Yoga. Ideal for those who like to start something new from scratch.A feature of this system is that during the performance of asanas, great attention is paid to the position of the body. In this system, each asana is described in great detail and provides an individual approach to each of the practitioners. The transition from one position to another is performed slowly, for a more accurate reproduction of the pose, additional objects are used – rollers, blankets, wooden bricks. Thanks to this, Iyengar yoga is suitable for almost any person, even with health problems. The complex makes the body flexible and strong.
  3. Kundalini Yoga.
    This direction combines special breathing techniques, asanas, meditation and chanting of mantras. Workouts involve holding the asana for a long time, and also include a large number of bends and lunges. Develops lungs and makes the body flexible. It used to be that kundalini yoga was only suitable for women, as it helps to maintain youth, beauty and health. But more and more men are discovering this wonderful technique.
  4. Ashtanga Vinyasa Yoga. This is one of the varieties of Hatha Yoga and is suitable for young people with good physical fitness. Ashtanga is considered one of the most dynamic practices. It is a complex of successive asanas, the connecting link between which are breathing exercises – vinyasas. It is a dynamic link that includes energy locks, concentration, and a meditative state of consciousness. Such exercises help to develop body flexibility, tighten problem areas and acquire muscle relief.

New directions adapted to the requirements of a modern person

  1. Power yoga (strength).
    A young trend, which is a kind of Ashtanga Vinyasa Yoga. Its difference is the lack of consistency in the performance of asanas. The change of position is very dynamic. Suitable for people who have achieved certain physical characteristics and want to maintain this form at the same advanced level. Engaged in this direction, you can achieve weight loss and acquire beautiful relief forms.Unlike many practices, the spiritual component is relegated to the background, and the main thing is the development of strength and physical endurance.
  2. Fitness yoga.
    The name itself reveals the essence of this direction. A combination of dynamic exercises that target specific problem areas of the body with meditative practices. In addition to a slim figure, you will increase the mobility of the joints, and give the muscles elasticity. This direction gives very good results in combination with a diet.
  3. Bikram yoga (hot).
    The most exotic destination. Consists of 26 classic hatha yoga asanas and breathing practices. A special feature is the performance of the complex in a room warmed up to 40 0 ​​C. The increased temperature makes the muscles and ligaments more elastic. The profuse sweating that occurs during the performance of asanas cleanses the body of toxins and excess weight.

Modern trends, for example, Bikram yoga, are great at helping to lose weight

Before you start one of the practices, you should soberly assess the degree of your physical fitness and the state of the body as a whole.Indeed, many of the complexes, especially the newfangled ones, require good physical fitness. And bikram yoga can be practiced only if there are no problems with the cardiovascular system and kidneys.

Losing weight with mudra: lessons in the photo

Another unusual way to lose weight is mudra or yoga of the fingers. This ancient practice is suitable for everyone, without exception. It consists in the correct composition and holding of certain combinations of the fingers. Yogis believe that any changes in our bodies (illness or overweight) occur due to imbalances in the energy balance.By performing mudras, you correctly redistribute your own flow of energy, which entails the normalization of all body systems. By achieving spiritual balance, you bring the physical body back to normal.

Start by practicing a few simple but powerful mudras.




  1. Lifting or Linga Mudra in combination with proper nutrition reduces weight Exercise.
    Place your hands at chest level.Put your palms together tightly, and then interlace your fingers to make a lock. Leave your left thumb uncompressed, surrounding it with a ring of thumb and forefinger joined together.

  2. Three columns of space


    The three columns of space mudra normalizes metabolism

    Execution.
    Determine east and turn in that direction. Place your palms in the solar plexus area. Put the ring and middle fingers of the right hand together, put on the connected middle and ring fingers of the left hand.Place the little finger of the left hand on the middle and ring fingers of the right hand on the back. From above, we press the left little finger with the right little finger. With your left thumb and forefinger, squeeze the tip of your right index finger.


  3. Energy mudra is very effective for weight loss

    Execution.
    Bring your ring, thumb, and middle fingers together. Raise your index and little fingers up.

  4. Chandman Bowl




    Mudra Chadman Bowl improves digestion and cleanses the intestines

    Execution
    .The hands are at the level of the solar plexus. Close the fingers of your right hand (except for the thumb) and bend them slightly to make it look like a bowl. Place your right hand on your left, which is brought together in the same way.


  5. The mudra of water or varuna mudra removes excess fluids from the body



    Execution.
    Bend the little finger and thumb of your right hand so that they touch, with the thumb over the little finger.With your left hand, grasp your right hand from below. Place your left thumb on your right thumb, pressing lightly on it.

Breathing Techniques as a Basis for Weight Loss

Correct breathing is the foundation of yoga.
Many types of yoga, for example, hatha yoga, contain breathing exercises or Pranayama. Pranayama translates as breath control. The secret to losing weight with this technique is to activate the metabolism, which helps break down the accumulated body fat.Thanks to proper breathing, brain activity, the work of the cardiovascular system improves, digestion is normalized and the body tone is strengthened. Those engaged in this system also note a decrease in hunger, which contributes to harmony. For weight loss, the following breathing exercises are recommended.

Sheetali or cooling breath
n.
Get into a position that is comfortable for you. The most suitable postures are Sukhasan, Padmasana and Lotus.If you are just mastering the technique, then any pose will do, as long as the back is kept straight from the base of the spine to the neck. Hands rest calmly on your knees. Fingers in jnana mudra.

Before engaging in breathing practices, you need to master one of the suitable asanas.

Gyana (jnana) -mudra is considered one of the most important. It relieves emotional stress, anxiety, helps to improve concentration and memory.

  1. Eyes closed, body relaxed.
  2. Stick your tongue out of your mouth as far as possible, but you should not feel any discomfort. Roll your tongue into a tube. Begin to inhale slowly and deeply through the rolled tongue.
  3. At the end of a full inhalation, close your mouth. Exhale through your nose.
  4. Inhalation-exhalation is 1 cycle. For beginners, try 3 to 5 of these cycles. Then you can inhale-exhale up to 9 times. The most advanced can practice sheetali for up to 10 minutes.
  5. During breathing, you need to concentrate on the feeling of coolness at the tip of the tongue.Such breathing cools the body, makes the mind clearer, and helps to control the feelings of hunger and thirst.

In Sheitali, inhalation and exhalation are carried out through the tongue folded in a tube.

Bhastrika or bellows breath (fire breath).
For those who have not previously practiced pranayama, this exercise should be approached with caution, having done the preparation first.

  1. Fire breathing is performed in the lotus or half lotus position. A straightened back and top of the head pointing up are a must.
  2. Bring your fingers together in jnana mudra and gently lower your hands on your knees.
  3. Cover your eyes, keep your body relaxed, but do not forget about your back.
  4. In the process of breathing, focus on the movement of the abdomen, that is, on its inflation and deflation.
  5. Take a deep, smooth breath. Exhale through the nose quickly and forcefully, but without undue stress. Then inhale with the same force.
  6. During exhalation, the abdomen is drawn in, the diaphragm contracts. As you inhale, the diaphragm becomes relaxed and the abdomen inflates like a ball.
  7. Thus, you need to take 10 breaths.
  8. After that, relax, and without opening your eyes, bring your breathing to its normal state.

This completes 1 cycle. Over time, the preparatory part should increase to 5 cycles.

Now on to the main part.

  1. Continuing to take a position in which you are comfortable and raising your right hand, perform nasikagra or nose mudra. Keeping your right hand in front of your face, gently place the tips of your index and middle fingers joined together on your forehead between your eyebrows.Place your thumb next to the right nostril, the ring finger next to the left. By pinching and releasing the right nostril with your thumb, you control the flow of air through the right nostril. You also control the breathing of the left nostril with your ring finger. For greater convenience, the little finger, which does not take part in the process, can be bent. The elbow looks down during exercise.
  2. Breathing practice begins with the left nostril. Pinch the right nostril with your thumb. For 10 counts, inhale and exhale forcefully through your left nostril, making it sound as if you are sniffing something.Help belly breathing – inflate and deflate rhythmically. At the same time, the chest should remain motionless, as well as the shoulders.
  3. After the end of the count, inhale slowly and deeply – this time, inhale not only with your stomach, but also fill your chest. After that, close both nostrils and hold your breath for a few seconds, as far as you feel comfortable. Tilt your head slightly on your chest. Exhale slowly, with your right nostril, lifting your head.
  4. Then we begin to breathe with the right nostril, gently pinching the left.
  5. After the final breath, hold your breath for a comfortable time for you, and then take 10 active breaths.

It is advisable to master Bhastrika breathing with a trainer

Bhastrika is practiced at 3 different rates: slow, medium and fast. It all depends on your preparation. The number of breaths increases every month by no more than 5 counts. Only conduct training under the guidance of an experienced trainer. Trying to master this technique on your own can cause dizziness, even fainting.

Asanas for beginners

To begin with, it should be recalled that there are a lot of asanas in yoga. All of them are classified according to the position of the body in space:

  • sitting postures;
  • inverted poses;
  • twisting poses;
  • forward bends;
  • backward bends;
  • balance poses;
  • relaxation pose.

In each group you can find simple asanas for beginners and complex ones, designed for those who have reached certain peaks.For those who decide to master yoga in order to lose weight on their own, you should start with simple and stable asanas performed in sitting and standing positions.
Crunches and deep bends include in your list of achievements a little later, when you learn to maintain balance, correctly place the center of gravity, and acquire a stretch.

Asanas performed in the prone position

  1. Plank (staff) or Chaturanga Dandasana pose


    Plank Pose prepares the body for more difficult asanas

    This asana has 2 ways of doing it – with straight arms and bent arms.
    Execution method.
    Lie on your stomach with your face down. Place your arms bent at the elbows at chest level. With open palms, rest on the floor. The fingers are slightly apart for better support. As you exhale, leaning on your arms and legs, straighten your elbows and raise your body. Your body should be straight from the top of your head to your heels. The belly is tucked up. Try to hold this pose for 20 to 30 counts, and then return to the original position.
    The effect of execution.
    Mastering Chaturanga Dandasana in the future will help in performing other, more complex asanas.Plank pose strengthens the muscles in the arms, wrists, and legs. Developing the back muscles and abs, forms a muscle corset, the posture has a beneficial effect on the abdominal organs.

  2. Cobra Pose or Bhujangasana


    The Cobra Pose helps to restore the harmonious background, which is very important for the normalization of weight.

    Method of execution.
    Take a prone position, lower your face. Connect the feet. Straighten your palms and place them under your shoulders. The arms are bent at the elbows.While inhaling, resting your palms and wrists on the floor, lift the upper part of the body. The pelvic bones should be firmly pressed to the floor. Look forward, reach up with the crown of your head. Keep your shoulders relaxed. While holding the asana, take 5 deep breaths. With an exhalation, take the starting position.
    The effect of execution.
    Pose has a positive effect on the hormonal balance of the body as a whole. Stimulates the work of the kidneys and adrenal glands, improves the mobility of the spine, favorably affects the condition of the pelvic organs in women and potency in men.Relieves general fatigue. Strengthens the gluteal and back muscles, arms.

  3. Locust Pose – Shalabhasana




    Locust pose has several modifications, but you need to master them under the guidance of a trainer




    Execution method.
    Lie on your stomach with your chin resting on the floor. If there are problems with the neck, then you can lower your face so that your forehead is in contact with the floor. Place your hands along your torso, palms facing down.Close your eyes and relax. As you inhale, simultaneously and smoothly lift your upper body, arms and legs. When lifting, the legs should be brought together. Hold the asana for as long as you feel comfortable in it. Then return to the starting position. The head can be put on one side to allow the neck muscles to rest.
    The effect of execution.
    It is an excellent prevention of osteochondrosis, radiculitis, intervertebral hernia. The asana helps to gently stimulate the abdominal organs, open the chest and increase the volume of the lungs.The displacement of the vertebrae is eliminated. The locust pose has several options.

Exercises performed in a position on all fours

Asanas performed while sitting and standing

  1. Bending forward from a sitting position – Paschimottanasana



    Bending forward from a sitting position for beginners to practice yoga is best done after other asanas in order to properly prepare the body.

    Method of execution. Sit comfortably on your exercise mat. Relax your arms and lower them along your body. Find a place for the palms near the pelvis. Stretch your legs in front of you. Take a deep breath and lean forward. As you exhale, try to place the body on your feet. At the same time, hands should stretch forward as far as possible. If possible, try to wrap your hands around your feet. Make sure that your back does not hunch, keep your neck relaxed. Hold this position for 2 – 3 breaths and return to the starting position.
    The effect of execution.
    It works well and strengthens the abdominal muscles and organs. Elasticizes the muscles of the arms, legs, back. Holding the asana for a long time helps to relieve tension throughout the body.

  2. Stretched Pose or Uttanasana (easy way)


    For high blood pressure sufferers, the stretched posture should be performed with caution.

    Method.
    Stand up straight with your arms or lower them loosely along the body, or place on the waist.Inhale and slowly lean forward. At the beginning of the floor, touch with your fingers, and then gradually place an open palm on the floor. Do not lower your head, stretch your spine. Take 2 breaths. As you exhale, try to bring your torso as close to your legs as possible. The abdomen should be pressed against the upper surface of the thighs, the head should be against the knees. Do not round your back. Hands can be behind the heels or locked under the knees. Take 2 more deep breaths. As you exhale, take the starting position.
    The effect of execution. Stretches the spine and hamstrings. Relieves lumbar spine and improves the functioning of the hip joints. Stimulates blood circulation and digestion.

  3. Chair Pose or Utkatasana



    Stool posture, among other things, helps to get rid of flat feet



    Execution method.
    Stand up straight with your arms at your sides. The palms are on the hips. The muscles of the face are relaxed, stretch the top of the head up.As you inhale, bend your knees and raise your arms above your head. As you exhale, tilt the body forward, while the feet should not come off the floor. The hips need to be pulled back as if you want to sit on a chair. While maintaining a pose, try to keep your knees looking forward and your hips parallel to the floor. Take 3 to 4 calm breaths. Return to starting position.
    The effect of execution.
    Stretches the muscles of the shoulder girdle, lower back and chest. Legs and spine are strengthened.A sense of balance and good stability is developed. Decreases flat feet.

  4. Tree Pose or Vrikshasana



    The tree pose is an excellent exercise for training balance.

    Method of execution.
    Take the position as for the previous asana, lower your arms along your torso. Raise your right leg bent at the knee and turn it so that the knee points to the right. Rest your feet on the inner surface of the left thigh, trying to place it as high as possible.To fully open your pelvis, try to move your knee as far to the right as possible. As you inhale, raise your arms up, palms together over your head. Try to find a fulcrum and concentrate on it with your eyes. Practice the asana until the feeling of comfort leaves you. Breathe calmly and deeply. As you exhale, lower your arms down through the sides, and place your right leg on the floor. After taking a few calm breaths, repeat the same with the left leg.
    The effect of execution.
    Strengthens the muscles of the arms, shoulder girdle, legs, feet and improves blood circulation in them.It has a tonic effect on the entire body as a whole, has a beneficial effect on the skeletal system. Increases lung volume. Trains balance. Creates a beautiful posture.

  5. Boat Pose or Paripurna Navasana



    Boat pose will help to cope with problems of the gastrointestinal tract o

    Method of execution.
    Sit comfortably on the exercise mat, pull your bent knees towards you. Lift your feet off the floor and pull your knees closer to your chest.Stretch your arms horizontally to the floor, palms facing each other. Try to stretch your legs without falling through the lumbar region. The back remains straight. Straighten your shoulders, open your chest. For high-quality performance of the asana, you need to strain the abdominal muscles. The toes of the feet can be directed away from you, or vice versa, towards yourself.
    The effect of execution.
    Improves digestion, stimulates internal organs. It is indicated for diseases of the gastrointestinal tract.

Final asana: Shavasana (corpse posture)

Corpse posture in many complexes is the final stage

Method of execution. Sit comfortably on the rug. The back is pressed to the floor, in the lower back there is a natural deflection. Spread your legs slightly. Place your hands comfortably on the sides of your torso, palms up. The head and spine are in line. Close your eyes and relax. This pose is the final one in many complexes. It is simple and complex at the same time. You must learn not to think about anything by completely relaxing your body and mind.

Execution effect.
Helps relieve headaches.Improves sleep. Relieves anxiety and depression.

After you have mastered these positions, you can proceed to small but effective yoga complexes for weight loss.

Yoga for Beginners – Video

Classes using video at home will help you gradually and gradually improve your level of fitness, to move to a more advanced level.

Yoga for weight loss with Denise Austin – video

What problem areas of the body are affected by asanas

Almost all yoga asanas help to achieve harmony, get rid of cellulite and get a beautiful body.Each position helps to work out a separate muscle group or several at once. The above exercises for beginners have a great effect on the muscular system, helping to get rid of excess fat accumulation.

Influence of asanas on muscles: table

It should be noted that almost all asanas have modifications that make it possible to more or less complicate the position of the body and work out the muscles even better.

Qualitatively performed asanas help to strengthen the muscles of the body, which means that you will be provided with a slim figure

Contraindications and precautions

The popularity of yoga as a means of losing weight is finding more and more fans.Many, as they say, rush into the pool with their heads, immediately begin to try on asanas, completely without preparing the body for their implementation. But this is fraught with sprains and even dislocations. In addition, there are health-related contraindications.

  • It is strictly forbidden to engage in people with epilepsy or mental disorders, malignant tumors or organic lesions of the heart. Infectious diseases of the musculoskeletal system, severe spinal injuries, recent traumatic brain injuries and blood diseases are also a reason to stop exercising.
  • Temporary limitation of yoga classes is allowed in case of severe fatigue, high blood pressure, during an exacerbation of chronic diseases and when you have to take a large amount of drugs in the postoperative period.
  • If you are pregnant (after the second month of pregnancy it is better to stop classes), suffer from hypertension, vegetative-vascular dystonia, varicose veins, problems with the digestive system, arthrosis and arthritis, classes should be conducted according to an adapted system.
  • Another problem of such popular classes is incompetent coaches, classes with whom can only harm those who have health problems. Therefore, it takes time to find a good mentor. And having found a coach, do not rush to start classes. Talk to him first, describing your health problems in detail. And if the coach did not pay attention to them, you better look for another.
  • It is not worth studying yoga from the numerous literatures, especially to those people who have never had any experience in physical development before.You can try to master the asanas with the help of video tutorials. But before you start, carefully review the video from start to finish.

Start exercising only after a preliminary warm-up. While holding the asanas, you should not feel any discomfort. If the level of your physical fitness still leaves much to be desired, then in the first lessons it is best to use aids that will help facilitate finding the asana.

Before starting yoga, find a trainer who will create an individual program for you

The value of nutrition during classes

Well, who among us can easily give up delicious pastries, chocolate or strong coffee? But if you are determined to lose weight with the help of yoga, your usual diet will have to be radically revised. Performing asanas affects not only the muscles, but also the internal organs. They are cleared of accumulated toxins and toxins, and proper functioning is being established. Thanks to this, the desire comes to switch to a more healthy diet. In addition, breathing practices increase metabolism and dull hunger.

Sometimes it is so difficult to give up the usual unhealthy food, but if you are determined to lose weight, the diet must be revised

Basic principles of nutrition in yoga for weight loss

  • Of course, not everyone can afford to eat those foods that grow in India.But yogis adhere to a wonderful rule – to consume those products that grow where you live. And this is a great reason to focus on our local fruits and vegetables, which are in no way inferior in benefits to exotic ones.
  • Another rule is to eat only freshly prepared food.
  • You only need to eat when you really feel hungry. If there is no appetite, you can replace food with drink. But you only need to drink water.
  • Don’t overeat. A heaviness in a full stomach is not a good feeling.
  • Eating should only be done in a relaxed atmosphere, and chew food thoroughly.

What products to give preference to

  1. Since many yoga currents practice vegetarianism, meat should be introduced into the diet rarely and only as a source of protein, or completely abandoned. But the transition to vegetarianism should be gradual and conscious.
  2. When cooking, replace animal fat with vegetable fat.
  3. Honey, berries, fruits and dried fruits will serve as an excellent substitute for sugar.
  4. Yeast dough has also been added to the junk food list. Yogis prefer unleavened dough cakes.
  5. Fermented milk products in high esteem – they have an excellent effect on the intestinal microflora. Milk is possible, but in moderation.
  6. Avoid alcohol and coffee altogether.

Yoga classes will make you a healthy diet

Yoga is an endless source of health. Yoga exercises help not only to lose weight, but also to strengthen muscles, improve flexibility, strengthen immunity, get rid of depression and stress.In this article, we will not dwell on all the benefits of yoga, but we will consider simple yoga exercises for weight loss at home.

Types of poses for weight loss

Crunches

Twisting postures contribute to the functioning of the entire digestive system, improve metabolism, which helps rid the body of fats and toxins. Twisting poses include: Bharadvajasana, Sage Pose, Ardha Matsyendrasana and others.

Standing Poses

Standing positions strengthen the body and improve concentration.Areas of exposure for the postures: thighs, calves, spine, shoulders, upper back, and abdomen. Poses of this type must be included in the complex for weight loss with the help of yoga.

Inverted Poses

Inverted poses are designed to strengthen the muscles of the back and neck, stimulate the thyroid gland, and work out the abdominal organs. Again, improving metabolism and digestion, strengthening the muscle corset.

Slopes

Poses with bends can be performed both sitting and standing.Depending on the type of inclination, the necessary parts of the body are worked out. Bends are designed to improve body flexibility, stretch tendons, and strengthen muscles.

Relaxation Poses

Relaxation positions can be used to end workouts. Relaxation poses help to calm the mind and body, relieve tension after a working day.

Simple asanas for weight loss at home

Let’s consider simple asanas for weight loss. I present to you a description of asanas, a photo and a principle of action.

Forward Bend – Uttanasana

The traction position strengthens the muscles of the abdomen and thighs, removes fat deposits. Ligaments and tendons work great.

Stand straight, raise your hands up, then gently lower your hands to the bottom. Try to touch your knees with your head. You can wrap your hands around your shins.

Cobra Pose – Bhujangasana

Pose Bhujangasana helps to improve digestion, affects the abdominal organs and abdominal muscles.The pose works great for the spine.

The pose can be performed from a prone position. As you inhale, lift off the floor. Keep your arms straight and your feet flat on the floor.

Downward Dog Pose – Adho Mukha Svanasana

The pose helps to strengthen all the destinies of the body. The back surface of the body, tendons, spine, shoulders are stretched. The abdominal muscles are tightened, the metabolism improves.

The pose is performed from a standing position on all fours.

Warrior Pose – Virabhadrasana

Warrior Pose strengthens the muscles of the arms and legs, straightens the spine, and stretches the crotch area.

To perform the pose of a warrior, stand up straight, lunge forward, join your hands with your palms and raise them above your head. Bend back slightly and stretch your entire body. Repeat the exercise with a lunge on the other leg.

Triangle Pose – Uttita Trikonasana

Triangle Pose burns fat in the sides of the body, calms the nervous system and stretches the tendons of the legs.

To perform Trikonasana, stand up straight with your feet slightly wider than shoulder-width apart.As you exhale, lower yourself to your left leg. The left hand touches the floor next to the foot, and the right hand rises up perpendicular to the floor. Direct your gaze to the fingertips of your right hand. Repeat the exercise on the other side.

Tree Pose or Vrikshasana

Vrikshasana strengthens the abs and arms, stretches the tendons and has a beneficial effect on the knees.

To perform the pose, stand up straight and, as you inhale, raise your arms above your head, palms together. The right leg is bent at the knee, and the foot is attached to the inner thigh.Freeze in the pose for 60 seconds. Do the pose again, but this time bend your left leg.

Chair Pose – Utkatasana

Strengthening the hips and calves with tree pose is indescribable. Muscles are strained, endurance is trained, the organs of the abdominal region are being worked out.

To perform the asana, stand up straight and raise your arms as you exhale. Bring your hands together with your palms together and sit down slightly as you exhale. Hidden for 30 – 60 seconds in position.

Plank Pose is a powerful weapon against fat and cellulite.Recommended for practice, both in a set of exercises for weight loss, and as an independent static load. Plank pose applies a static load to all parts of the body. You can perform several approaches, gradually increasing the time spent in the pose. Do not forget about even breathing and a straight back.

Wind Release Pose – Pavanmuktasana

The pose is designed to free the body from accumulations of gases. It is performed for each leg separately and with the curling of both legs at the same time.It has a beneficial effect on the abdominal organs, massages the abdomen, strengthens the muscles of the lower body.

Bow Pose – Dhanurasana

Dhanurasana improves the flexibility of the spine, stretches the muscles of the abdomen, arms and legs. Like the previous weight loss poses, the bow pose improves bowel function, corrects back disorders, and also strengthens the neck area.

Press 30 – 60 – 90

As the name says, the pose strengthens the abdominal muscles, burns fat.The pose is performed in this way: Lying on your back, while inhaling, raise your legs 30 degrees. Gradually lower your legs almost to the floor. Hold for a while, as you exhale, put your feet on the floor. Repeat the exercise, but this time raise your legs 60 degrees and then 90.

A set of exercises can be performed at home. Simple exercises for weight loss not only burn fat, but also increase endurance, improve the functioning of internal organs and give your body flexibility. Stay always young and beautiful!

How do you cope with excess weight?

Probably only the lazy one hasn’t heard about yoga.For some, these are just words, for others the meaning and philosophy of life. So what is yoga?

Yoga is a kind of symbiosis of spiritual, physical and psychological practices

Many famous people, practicing yoga, have come to the conclusion that it is not only an opportunity to put in order their thoughts, mental attitude, but also the body.

Madonna, David Dukhovny, Jennifer Lopez, Vera Brezhneva, Valeria, Boris Grebenshchikov, Alexander Vasiliev – that’s just a scanty list of famous and famous people for whom yoga has become a necessary and important component of their life.

You may ask, how are weight loss and yoga related? A direct connection can be traced here.

In the field of physical activity – a static load on certain muscle groups makes them work twice as efficiently (with correct and constant performance of groups of exercises), which contributes to the burning of excess body fat.

With the help of exercises, you can put your body in order and remove what bothers you and annoys you.

Of course, you should not count on instant results, but if you start exercising and purposefully and constantly do exercises, excess weight will go away, and most importantly, you will not return.And the place of “excess weight” will be taken by flexibility, grace, beautiful posture and great mood.

In the spiritual field – yoga allows you to concentrate on the positive aspects of your life, focus and start thinking in a positive direction. Remove negative emotions and complexes.

In addition, yoga teaches to breathe correctly, which has a beneficial effect both on the physical state of a person (oxygen in the right amount is supplied to every organ of our body) and on the moral state.

Remember the simplest advice – when you are angry, you need to breathe very deeply several times and the anger begins to subside, which means that proper breathing allows you to cope with emotions.

What can you correct with yoga for weight loss:

  • abdomen area (remove excess fat deposits)
  • area of ​​the sides and thighs (ugly bolsters will disappear, the hips will acquire a natural roundness)
  • leg area (they will become more slender and decrease or “bear ears” will disappear completely)
  • the skin will become elastic and beautiful (which is rarely achieved when “sitting” on a diet and using other methods of losing weight)

In addition, digestion improves, the work of all organs is normalized.

What you need to know, beginners to practice yoga

You can start practicing yoga at any age, the main thing is to choose the right exercises.

But in order to avoid unpleasant and even catastrophic consequences, it is worth consulting a doctor or, in extreme cases, an experienced instructor.

Contraindications for yoga:

  • Mental disorders of various origins (including epilepsy)
  • Heart diseases (myocarditis, cardiomyopathy, heart disease, etc.)
  • Oncology
  • Blood diseases
  • Infectious lesions of the musculoskeletal system
  • Spinal injuries

So, you have no contraindications, you have a great desire to put your body and mind in order with the help of yoga, you decided to do it yourself.

Start with the following steps.

Step 1. Study all the practices as much as possible and choose the one that suits you best.

Step 2. Choose the right exercise clothes.It should be made from natural materials and not restrict your movements. In addition, it should be pleasant to you and cause only positive emotions in you.

Step 3. If possible – find yourself a permanent place to study. It should be sufficiently secluded, ventilated, clean and tidy. You should not be disturbed by extraneous smells and sounds, at least in the initial period, while you have not yet learned to “retire in yourself.”

Step 4. Find the right exercise mat for yourself.It can be anything, the main thing is that it should not slide on the surface.

Step 5. Change your diet and diet. Include more vegetables, fruits, grains.

The best time to exercise is 2-4 hours after eating. If before the lesson you are “gnawed” by the feeling of hunger – satisfy it by eating a banana or light yogurt.

After practice, you should also not immediately run to the refrigerator and grab food – give yourself half an hour or an hour of rest and only after that eat.

The optimal time for classes is morning or evening (you can do it twice a day).

When performing asanas (yoga exercises), watch your breathing.

You need to breathe correctly:

– at the very beginning of the practice, take a few deep breaths in and out through your nose (with this breathing, your nervous system relaxes and calms down)

– watch your breathing throughout the entire practice

First, do a warm-up – start it from the head and finish with your feet.Start with simple asanas, gradually move on to more complex ones.

All asanas are done slowly and smoothly. In this case, it is necessary to concentrate on the position being performed, on your feelings and feel every cell of your body.

Watch for pain when exercising. If you are in great pain, stop the exercise and try to simplify (lighten) the posture.

Practices must be performed at a certain time and without a gap. Thus, you will accustom your body to constant stress.

If you are thirsty, drink (even a little while exercising). It is even recommended, since all the toxins accumulated in the body are released with sweat.

At the end of the practice, be sure to do a relaxation asana.

Correct breathing when performing asanas

Correct breathing is one of the main components of any yoga practice, no matter if you are a beginner or an experienced yoga instructor. The only difference is that beginners need to learn to breathe correctly, while experienced practitioners already know how to do it.We breathe only through our nose.

So, how to breathe correctly when performing asanas.

  1. A sharp and full exhalation.
  2. Slowly inflate the abdomen (air fills the lower fraction of the lungs)
  3. Air fills the middle part of the chest
  4. Air enters the upper chest
  5. Exhalation is smooth and begins with the abdominal retraction, then the release of the lower part of the air, then the middle and ends with release from the air of the upper part of the lungs.

The most important thing is that breathing is rhythmic and smooth. Breathing while doing yoga exercises can be called breathing practice and can be practiced separately

Correct breathing will not only improve the impact of the performed asanas, but will also lead to overall health of the body.

You need to practice belly breathing. It is not easy to master this breathing method and it takes a certain amount of time. But your hard work and perseverance will be rewarded with excellent health, getting rid of blocks and clamps.

In addition, correctly inhaling and exhaling while performing asanas, concentrating on this process, you involuntarily (and someone consciously) introduce yourself into a meditative state and concentrate better in practice.

The simplest exercises for a beginner

As mentioned above, you need to start with simple asanas (exercises).

First of all, do a warm-up.

  1. Walking or running in place
  2. Alternately pull the knees to the chest (standing position)
  3. Jumping (inhale – arms overhead, feet shoulder-width apart, exhale – arms along the body, connect legs)
  4. Hands behind, fingers tied, tilt your head back, bend slightly and stay in this position for 5-7 seconds
  5. Hands above your head.We make bends to the sides.

Repeat the warm-up movements 3-4 times.

Go to the main exercises

Tree Pose (Vrikshasana).
Hands extended up, palms connected (you can keep your hands at chest level, palms are also connected). Bend your leg at the knee and rest your foot on the thigh of the other leg (the higher the point of support, the better). The knee of the bent leg is perpendicular to the other leg. We hold the pose for as long as we can.

Mountain Pose (Tadasana).
Feet together, tense your arms and stretch out at the seams. We tighten the knees, buttocks, stomach. The spine is straight and straight, the chest is straightened, the shoulders are free and lowered down. We hold this position from 30 seconds to one minute.

Hand Up Pose (Urdhva Hastasana).
Take a slow deep breath and raise our hands up (palms together). We reach for our hands, we stretch the spine. We fix the pose. As you exhale, arms down.

Forward Bend Pose (Pada Hastasana or Uttanasana).
The legs are joined, the arms are lowered (the last phase of Urdhva-hastasana). We begin the exercise in the exhalation phase. We lean forward. The goal is to reach your toes. If it doesn’t work out right away, don’t be discouraged – in time everything will work out. Try to bend as low as possible and “release” (relax) your back. Stay in this position for a while.

Garland Pose (Malasana).
Lean forward and exit into a sitting position.The back should be straight. Keep your hands in front of you, palms connected. The deeper the squat, the better. We fix the position for 30-60 seconds. We breathe calmly and measuredly.

Lunge Pose (Ashvasanchalasana).
Exhaling slowly, place your palms on the floor and straighten your legs. Inhale slowly and lunge. The head is raised, the back is straight. Stay in this position for 20-30 seconds. Reach up for your arms (you should feel that the spine is straightening and stretching).In the exhalation phase – the starting position (legs extended, support on the palm). Repeat the asana with the other leg.

Staff Pose (Chaturanga Dandasana).
The pose is the same as for push-ups. As you inhale, start pushing up, dropping as low as you can. When you reach the lowest point, stay in this position for 5-7 seconds. As you exhale, take the starting position. Repeat the asana several times. “I can’t do it through” is not worth doing.

Seated Forward Bend Pose (Paschimottanasana). Sit on the floor. The back is straight, the legs are joined together. Inhale – raise your hands up, as you exhale, lower them down and reach your toes, trying to touch your knees with your head. Freeze for 10-20 seconds (breathing deep and calm). Return to your starting position. Do up to four reps.

Head to Knee Pose (Janu Sharshasana).
From the Paschimottanasana Pose, bend the knee, pressing the heel against the inner side of the thigh (the straightened leg and the knee of the other leg should form a right angle).Raise your hands up and as you exhale, lower them, trying to touch your toes with your hands and press your head to your knee. Repeat the asana with the other leg. Do some repetitions.

Pose of the happy child (Ananda-balasana).
Lying on your back, grab your feet with your hands. Exhale – the knees are pulled up to the stomach, slightly apart (by the width of the body). The ankles are perpendicular to the floor, the feet are parallel. Legs should be tense. Try to stretch your spine and neck as much as possible.Fix the pose for 10-20 seconds. As you exhale, release the tension, relax the muscles and repeat the asana after 10-20 seconds.

As you can see, all the described asanas are quite simple, and smoothly move from one exercise to another.

Home Slimming Exercises

“The most important elements you need to practice yoga are your body and your mind.” – Rodney Yee Yoga Teacher

And now let’s move on directly to the exercises for weight loss.Although the previous asanas are excellent for this purpose.

Static tension (as mentioned above) makes the muscles work harder and make them more elastic and elastic.

Cobra Pose (Bhujangasana).
Lie on your stomach. Legs are straightened, socks extended. Place your palms on the floor around your shoulders. Inhale – we begin to slowly bend back (as far as possible), we also throw our head back. We stay for a while (10-15 seconds) in this position.We slowly return to the starting position. We repeat up to five times. Perfectly normalizes the abdominal muscles.

Cat Pose (Bidalasana).
We get up on all fours. Inhale – we bend (like a cat) up, then we bend our back down and lower our head, exhale – we return to our original position. We breathe slowly, rhythmically and deeply. The muscles of the back are perfectly strengthened, and the spine is developed.

Bow Pose (Dhanurasana).
We lie down on our stomach.Legs are straight, arms are along the body. Place your hands around your ankles. As you inhale, begin to slowly lift your legs up. At the same time, we simultaneously raise our head, bend (as far as preparation allows you) in the lumbar region. Hold your breath and hold the pose for 5-10 seconds. Exhale slowly and return to the starting position. Repeat 3 times. The pose works on the abdominal muscles, back, hips and buttocks.

Boat Pose (Naukasana).
Initial position – lying on your stomach.Legs straight, arms in front. We take a breath, raise our legs (hold them together) and arms up. Hold your breath and hold the pose for 2-3 seconds. Exhale slowly and take the original position. Helps to remove excess fat in the buttocks, abdomen, legs. This pose can be done in another way – lying on your back. The rest of the performance technique is the same as described above.

Downward Facing Dog Pose (Adho mukha svanasana).
Feet and palms are pressed firmly to the floor.Knees are straight. The body forms an angle. Freeze for 40-60 seconds, then lower ourselves to the floor. Perfectly develops the muscles of the back, arms and legs.

Warrior Pose (Virabhadrasana).
Accept a half-squat position. We put one leg bent at the knee (the angle between the knee and the lower leg is straight), we put in front, the other is fully straightened behind. We put the foot of the bent leg straight, the extended leg – perpendicular to the other foot. We raise our hands and reach for them upward (we look at the hands). Breathing is measured, calm.Freeze in a pose for 20-30 seconds. Change the front leg and repeat. Exercise strengthens the muscles in the glutes, abdominals, thighs, and legs.

Video lesson. Yoga for weight loss for beginners at home

Above was a description of some asanas (exercises) that can be performed by a person who is just beginning to learn yoga. But they say correctly that it is better to see once than hear a hundred times. Watch two videos and do not postpone classes on the back burner, especially since the beach season is inexorably approaching.

The first video from the founders of yoga – the glorious representatives of India. These are just 4 simple exercises that will help you put your figure in order in a short time.

The second video is another set of exercises for a perfect figure. After spending about ten minutes a day doing these exercises, you will be happy to look at yourself in the mirror in a month.

By turning on your willpower and discipline, you will definitely achieve the desired forms that will please you first of all, and not only those around you.I wish you success and harmony in everything.

“Like a shelter that protects from the scorching sun, yoga protects its practitioner from the burning heat of tapa (three types of pain – spiritual, environmental and physical). As the turtle supports the whole world, so yoga supports those who practice it “


One of the main health problems in modern humans is overweight. In the United States, for example, obesity affects about 60% of the population.In our country, the situation is, of course, better, but the number of people suffering from overweight problems is still very large.

This state of affairs is caused by poor diet and a sedentary lifestyle. In addition, most people do not have enough time to exercise, which, against the backdrop of a poor environment and the consumption of high-calorie foods, leads to sad results.

Today, more and more people are treading the path of fighting overweight.Some go on a strict diet, others sign up for gyms, and some prefer to work out at home.

The methods by which people regain good physical shape also differ – these can be exercises with their own weight, training on simulators, massages, etc. Today we will tell you about one of the ways to deal with excess weight, which has recently become more and more popular – about yoga.

Someone may be puzzled by the question of how you can lose weight through yoga.Immediately, we note that you will not be able to quickly get rid of extra pounds by performing asanas.

Weight loss in yoga is provided not due to the active burning of fat deposits, but due to the qualitative restructuring of your body, its recovery. Leaving extra pounds will be a pleasant consequence of the changes that will occur in your body with regular yoga practice.

There is also a special power yoga for weight loss, the exercises of which are aimed specifically at combating excess weight.

Benefits of Yoga

Yoga classes for weight loss have a number of undeniable advantages that distinguish it from other methods of fighting obesity:

Yoga classes have practically no contraindications and are suitable for people of any level of physical fitness and health.



The only reasons why it is better to refrain from yoga may be ailments of the spine, blood diseases, cancer. You should also refrain from exercising during infectious diseases, influenza and ARVI.

In each individual case, the best way out of the situation is to consult an experienced doctor.

Basic rules of yoga

To maximize the effect of yoga, you must strictly follow the following rules:

Women should remember
that only relaxing exercises can be performed during menstruation, and extremely light practices are allowed during pregnancy.

Yoga Video Lessons

Especially for you, dear readers, we have selected yoga lessons with videos for beginners, which describe weight loss exercises that you can do at home.

Yoga for weight loss in 30 minutes

This lesson introduces a beginner yoga set, ideal for doing in the morning.

Exercises are selected in such a way that they involve all muscle groups, which is especially important for effective weight loss. All exercises are as simple as possible and doable by people of any skill level.

Expert judgment:

A calm and simple set of effective exercises aimed at strengthening the body and burning fat deposits throughout the body.

Do it in the morning, try to follow the speaker’s recommendations as closely as possible. The calm atmosphere created by the music will help you focus on your exercise.

Yoga Exercises for Weight Loss

This video presents a simple set of Hatha Yoga exercises suitable for beginners. Yulia Lemeshko, an experienced teacher of hatha yoga, shows all the subtleties of the exercises, explaining each of her actions.

Expert judgment:

This set of exercises is designed to normalize metabolism, which, provided that the correct diet is followed, will help to quickly reduce weight, as well as remove harmful substances accumulated in it from the body.

Yoga Slimming by Denise Austin

This video presents a set of exercises aimed specifically at losing weight through yoga. Its author, Denise Austin, accompanies the implementation of the complex with detailed explanations, and the duplication of movements by her two assistants allows you to consider all the subtleties of the exercises.

Expert judgment:

The Denise Austin set of exercises is good because all the exercises in it are selected to combat excess weight.

The workout program is divided into 4 parts: burning fat, strengthening the leg muscles to make them slim, working out the abdominal area and finishing the workout with relaxing exercises. This combination provides the maximum fat burning effect.

Yoga for Beginners by Ekaterina Buida

In this video, famous yoga teacher Katerina Buida demonstrates a set of exercises for beginners. The exercises of the complex are aimed at general strengthening of all muscle groups of the body, including the abdomen and legs, which has a beneficial effect on burning fat in this area.

Expert judgment:

The main attraction of this video is that it contains the Sun Salutation exercise – one of the most useful for beginners in yoga, as it involves almost all muscle groups, which has a positive effect on the tone of the whole body.

Yoga for Beginners

An excellent video for those who are just starting to do yoga practices. The simple exercises shown in it are accompanied by a detailed explanation of all actions.

Expert judgment:

A good complex for working out the main muscle groups. The relatively short fixation of the asanas is aimed at developing flexibility and improving control of your body. A detailed description of each movement makes the complex understandable to perform.

We have selected for you the easiest yoga exercise complexes that can be performed even by a person who has never been involved in sports before. You can also in the article “Yoga for beginners at home”

If you want to get acquainted with a large number of yoga complexes for beginners, pay attention to the lessons of such teachers as Olga Bulanova, Andrey Sidersky, Karina Kharchinskaya and Ravi Kumar.For women who are starting to practice yoga, the advice of the teacher Tatyana Borodaenko will also be useful.



What do you think, is it possible to get rid of extra pounds with the help of yoga? Maybe you practice yoga for other purposes? Let us know in the comments!

Yoga for the neck: simple exercises that will relieve you of pain

Reading Time: 3 min.

Yoga for the neck is an ideal way to get rid of unpleasant tightness in the neck and shoulder girdle, as well as headaches that can occur due to impaired blood flow due to clamps in the cervical spine.

Causes of pain

Neck pain is very common and can be caused by several reasons. In addition to medical problems, these include poor posture and the habit of keeping your head in one position.

We spend most of the working day sitting (at the desk, during lunch or at the wheel of a car). As a result, the back is rounded, the neck is pulled forward, the shoulders are lowered, and the pectoral muscles are compressed. It is very difficult to feel comfortable in this position.The lungs are compressed, and we do not receive a portion of oxygen, and the muscles of the neck and back begin to ache, as they are constantly in an unnatural position.

A headache is also added here, since due to muscle spasms, the blood vessels are pinched, blood circulation is impaired, and less oxygen is supplied to the brain.

In order to remove these problems, the muscles need to be flexed and strengthened all the time. Then it will be easier for them to maintain the correct body position.

Some asanas and yoga practices (breathing) help to correct the situation.We offer simple exercises that you can do anywhere. The main thing is to carve out at least 5-10 minutes so that no one bothers you, find a cozy place and arrange a little exercise.

And for a snack to fill the day with energy and positivity, you can meditate a little to tune in to a working mood.

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Yoga for the neck

Deep Breathing

Rachel Krenzman, Licensed Physical Therapist, Certified Purna Yoga and Pilates Instructor, believes deep breathing can help relieve tension from the neck.You may not know this, but shallow breathing puts a lot of stress on the neck muscles. The diaphragm practically does not contract.

To relieve tension, you need to start breathing with the diaphragm, that is, go to deep breathing. To do this, you need to sit on the edge of the chair and correct your posture: straighten your back, straighten and lower your shoulders so that your chest opens, and stretch your head towards the ceiling. In this case, the feet should completely rest on the floor, and the knees should be below the hips.

Now place your hands on your stomach, close your eyes and try to take a deep breath and exhale slowly.You should feel your stomach rise and fall. This will be belly breathing, during which the diaphragm turns on.

Take ten deep breaths. Try to listen to your feelings and maintain the correct body position. If possible, it is advisable to repeat this breathing practice every hour.

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Neck stretching with a towel or belt

Diane Malaspina, a therapist at Yoga Medicine, recommends trying a gentle stretching of the neck with a towel or belt.To do this, you need to sit on a chair, pick up a rolled towel or something else, from which you can make a not very thick tourniquet.

You need to wrap it around your head so that it goes under the base of the skull and you can relax your head a little. In this case, the ends of the belt or harness are in your hands, which are stretched up and slightly forward.

You must find a comfortable position yourself, in which your hands will not get very tired, and your head will rest on the belt. The shoulders should also be relaxed.

In this position, gently move your head back and forth 15 times. One approach involves moving back and forth.

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10-Minute Neck Relaxation Yoga Complex

This complex can be performed in the morning before going to work, or you can do it right at the workplace, sitting on a chair. It’s up to you to choose.

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Standing leg bend

In this position, let gravity work for you: the weight of the head and torso will pull its weight down to the floor.This will help lengthen the cervical spine and relieve any build-up of tension in the neck and shoulders.

Stand with your feet hip-width apart and bend over. In this case, it is not at all necessary to keep your legs straight, you can bend your knees. The position should be as comfortable and pleasant as possible in a situation where you are standing with your head down.

Relax in this position. Hands can hang freely at the sides, or you can bring your palms into a lock and “hang” them around your neck, adding a little more stretch.You can also gently sway from side to side. This will relax your spine more.

Hold in this position for about one minute, and then slowly, vertebra by vertebra, return to the starting position without sudden movements.

We have selected exercises for you that you can do anywhere and that will not take much time. There are other great asanas, but you will need a yoga mat and a little more time to do them. We will consider them in a separate publication.

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90,000 Morning Yoga for Beginners: Simple Asanas

October 4, 2021

October 3, 2021

Cosmo


Morning can be kind and very cheerful if you start it with yoga.We will tell you which asanas should be done in the morning to recharge your batteries for the whole day!

But, before you start morning yoga, remember some general rules for performing asanas:

  • During the performance of each asana, do not forget to control your breathing – its rhythm must correspond to each individual moment with any change in body position.
  • Before starting your morning yoga session, warm up your muscles with a few common exercises, such as neck twists, bends, or squats.
  • Observe the principle of symmetry (after doing an asana on one side, do it on the other) and compensation (after deflections, perform bends, after strength exercises – stretching asanas).
  • As soon as you feel pain while performing an asana, immediately skip it so as not to get injured.

Morning yoga for beginners: simple asanas

Tadasana (mountain pose)

Hold for about 30 seconds in mountain pose

Stand up straight, put your feet together.Tighten your knees, hips, belly, and buttocks. Bring your shoulders back and relax, hands down along the sides. Keep your chin straight and relax your abdominal muscles. Close your eyes and breathe slowly and deeply for 30 seconds.

Utkatasana (chair posture)

Chair posture assumes even and measured breathing

From the mountain pose, slowly move to the following pose: Raise your arms up and keep them parallel to each other above your head. Sit down as if there is a chair behind you, transfer your body weight to your heels, keeping your back straight.Breathe evenly and steadily.

Vrikshasana (tree pose)

The tree pose is considered the best for developing balance and stretching

Bend your right knee and place your right foot on the inside of your left thigh. Balancing on your left leg, raise your arms up and stretch the crown of your head up. Find balance, breathe evenly and calmly.

Setu Bandha Sarvangasana (bridge pose)

Bridge pose one of the main in the morning set of exercises

Lie on your back and bend your knees, feet shoulder-width apart, arms along the body.Lift your pelvis up, transferring your body weight to your heels. Take a few deep breaths and lower your pelvis.

Adho Mukha Svanasana (downward facing dog)

To achieve the downward-facing dog pose, you need to learn how to properly distribute body weight

Standing on all fours, rest your palms on the floor and spread your legs, lifting your buttocks up. At the same time, try to keep your back and legs straight (if it does not work out, bend your knees a little).Distribute your body weight between your feet and palms.

90,000 Yoga for weight loss – 5 asanas will remove the stomach in a week

Content:

Utkatasana – hip exercise

Paripurna Navasana for a beautiful belly

Universal asana Halasana

Jathara Parivartanasana – attention to the press

Asana Kumbhakasana or “Plank”

A tucked and flat stomach is a sign of health, youth and strength of the body.for weight loss from the best yoga instructors will help you quickly and happily tidy up your abs and thighs. Yoga exercises for weight loss contribute to their alternate and complex tension. As a result, within 5 days your belly will become flatter and more beautiful.

Do yoga, surprise yourself and others

There are many asanas for the correction of the abdomen and hips. We have selected the most effective and at the same time the easiest to perform weight loss exercises that even beginners can do.All you need is time, comfortable clothing, and most importantly, motivation. You have motivation for sure, because spring is ahead. Even the busiest can find 10-30 minutes. And yoga clothes are sold in our store.

Healthy and low-calorie meals will help you reach your goal faster.

Utkatasana – Hip Exercise

This slimming asana is also called the chair posture. For the correct execution of Utkasana you need:

  1. Stand straight and connect your feet.
  2. Bend your knees and sit down on a chair.
  3. Raise straight arms along the ears. Turn the palms inward.
  4. To direct the tailbone down, with your hands stretching forward and up.
  5. Keep your back as straight as possible.
  6. Remain in this position for 10-30 seconds.

Utkatasana will take care of the beauty of the thighs

Utkasana strengthens the muscles of the back and abs, makes the abdomen flatter, helps to develop a sense of balance and evens breathing.This asana is great for losing weight in the thigh area. Make sure your feet are glued to the floor and your back is straight. Do this exercise every day for 10-20 sets.

Paripurna Navasana for a beautiful belly

This asana for a flat stomach and weight loss is also called “full boat pose”. It runs as follows:

  1. Sit on the floor with your knees bent and your feet straight.
  2. Lean your back straight.
  3. Raise your straight legs.
  4. Extend straight arms parallel to the floor, palms facing inward.
  5. Hold this position for up to 30 seconds. Return to the starting position and repeat again.

This exercise is not easy for beginners

Are you dreaming of a flat stomach? Then Paripurna Navasana is what you need. This powerful weight loss exercise is also suitable for general wellness. It will be difficult at first to do the asana, but over time, a sense of balance will come.

Universal asana Halasana

Asana Halasana – plow pose. Do it like this:

  1. Lie on your back. Extend straight arms behind your head.
  2. Pull your knees up to your chest, straighten your legs and place them behind your head.
  3. Grasp your toes or feet with your palms.
  4. Remain in this position for up to 10 seconds, straightening your legs, arms and back as much as possible.
  5. Do 20-30 sets.Increase the number of repetitions over time.

Stronger muscles, less fat – result of Halasana

Halasana has a strengthening effect on the muscles of the back and abs. If you want to use it for weight loss, then do it at your own pace. Someone will find it convenient to do quick swings behind the head with their legs and return to the starting position, while others will be more comfortable staying in the khalasana for 20 seconds or more. After just a week of training, the abdomen will become flatter.

Jathara Parivartanasana – attention to the press

Twisting in the prone position – this is how the yogis describe the asana.Jathara Parivartanasana is also used by those who decide to lose weight. It is performed in this way:

  1. Lie on your back with your legs extended.
  2. Spread your straight arms to the sides, palms up.
  3. Raise your straight legs at a 90 degree angle, with your toes pulled over you.
  4. Lower your legs to your left hand, turn your head to the right, hold this position for 10 seconds.
  5. Return to starting position and repeat twisting to the other side.
  6. Try not to touch the floor with your feet during twisting and do not lift your back and hands off the floor.

Jathara Parivartanasana – ideal asana for the press

Asana is great for training the internal and external oblique muscles of the abdomen, but also captures the other two muscle groups. This yoga exercise promotes intense weight loss when performed in conjunction with other asanas.

Kumbhakasana or “Plank”

This asana is a “plank” known to everyone from childhood.It is performed like this:

  1. Kneel down and rest your palms on the floor at shoulder level.
  2. Bring your feet back, straighten your legs.
  3. Remain in this position for up to 30 seconds, keeping your back straight and your abdomen pulled in.
  4. Return to the starting position and repeat the exercise 10-20 times.

Kumbhakasana is difficult to do, but worth it

Kumbhakasana is the ideal asana for weight loss. The plank can be performed not only on the palms, but also on the elbows or even bent arms at the chest (as during push-ups from the floor).

Make yoga a habit and the result will not keep you waiting

It must be remembered that regular training is the path to success. After five days of training, “abs on the press”, most likely, will not appear. However, the belly will become flatter and more athletic, and the hips will tighten.