Simple and effective complex of yoga exercises for weight loss

Yoga is mostly perceived as a relaxation workout, but this is not entirely true. There are a lot of energy-consuming complexes that help to work out the muscles of the whole body and lose extra pounds. One of such practices we will show you today.

But we want to remind you that any exercise is effective only together with dietary adjustments and competent recovery.

yoga instructor

Shows a complex of asanas for weight loss.

Satura rādītājs

Cat-cow

Tehnika

Stand on all fours, place your hands under your shoulders, and knees under your hips.
As you exhale, round your back as much as possible and lower your head down.
As you inhale, lift your head up and arch your back. Feel each vertebra, make the movements slowly. Repeat this cycle 8-10 times.
Take a position on all fours. Place your right hand on your fingers, then lower it, then repeat the movement with the left hand. Do 8-10 times.

Squat plank

Tehnika

From the position on all fours, stand on your toes and raise your pelvis. The back is straight, the abdomen is tucked.
Pull the pelvis back, going into a shallow squat.
As you exhale, move to the plank position, hands should be under the shoulders.
On the inhale, lower the pelvis down again and do a shallow squat.
Do four such cycles, changing the two positions.

Downward facing dog with plank position

Tehnika

From the plank position, lift your pelvis up, straighten your legs and arms. You should have a downward facing dog pose. Try to reach your heels to the floor, but if you can’t, you can bend your legs a little. Make sure that your back is straight.
As you inhale, move into a straight arm plank position with your hands strictly under your shoulders.
As you exhale, return to the downward-facing dog pose.
Do not hold your breath, breathe continuously.
Do four such cycles, changing the two positions.

Cobra pose and child’s pose

Tehnika

From the plank position, slowly lower your knees to the floor, bend your elbows, put your elbows down and your body.
As you inhale, straighten your arms, arching your back. Keep your shoulders toward your ears, they should be lowered.
Bend your elbows and lower yourself down. Then again push off the floor with your hands, lift your pelvis and then place it on your heels, bending your knees.
Extend your arms out in front of you.
Do four such cycles, alternating between the two positions.

Leg Raise from downward facing dog pose

Tehnika

From the child’s pose lift the pelvis up and again take the downward facing dog pose. Keep your arms straight and heels on the floor.
Lift your right leg up, keeping your pelvis straight. Hold this position for a second.
Lower the right leg and raise the left leg, also holding for a second at the top point.
Do two to three lifts for each leg.

Power complex 1

Tehnika

Take the downward facing dog position with the left leg lifted up.
As you inhale, pull your left knee up to your chest, moving into a plank position.
As you exhale, push back with your arms and pull your pelvis back, moving into downward facing dog pose. Pull the left leg up again. Do this combination of exercises four times.
On the fifth, hold the chest leg bent at the knee and place it on the foot between your hands. Knee bent at a 90-degree angle, hands resting on the floor on your toes. The back is straight, with the right foot resting on the toe.
Perform swaying movements back and forth, shifting your weight between your legs.
As you inhale, lift the body up, arms extended above the head. As you exhale, bend your arms over the sides, bringing your shoulder blades together. Perform this exercise four times.
Now put your hands on the floor, take your left leg off the floor, hold it bent at the knee near your chest for a couple of seconds, and then return to the plank position.

Move into cobra pose and then into child’s pose. Repeat this complex on the right leg, then make the transition from cobra pose to child’s pose again.

Pendulum

Tehnika

Kneel on your knees. Extend your arms in front of you, tuck your pelvis, there should be no bend in the lower back.
Slowly pull the body back so that the body and the floor form a sharp angle.
Pēc tam atgriezieties sākuma pozīcijā.
Perform 10 times. On the last repetition, hold at the extreme point and do 10 springing movements in short amplitude.

Power complex 2

Tehnika

Get into the downward facing dog position. Lift your left leg up.
As you inhale, bend the knee of the left leg and pull it up to the left elbow, assuming a plank position.
As you exhale, return to downward-facing dog pose and repeat the movement. Do four repetitions.
On the last repetition, place your foot on the outside of your left arm. You should get a wide lunge.
Place your right foot on the full foot. Unfold the body by extending the right arm upward.
Hold in this position for a few breath cycles.
Then lift the body up and bend it towards the right leg, arms straight, no bending.
After bending back to the left, reach for the fingers of the left hand to the floor, right arm extended upwards. Do four such bends.
Now place both hands on the mat. Twist to the left side by lifting your left arm up and placing your right hand palm down on the floor.
Lower yourself down and return to the plank position on straight arms.

Perform cobra pose and after it, child’s pose to release some tension.

Power complex 3

Tehnika

Take the downward facing dog position. Extend your left leg upwards.
Then bend the knee of your left leg and pull it up to your right elbow. Do four repetitions.
On the last repetition, when your knee is at your elbow, extend your leg to the right obliquely. Shift your weight to your left arm and open your body by raising your right arm. You will get a side plank. Hold this position for 20-30 seconds.
After that, move into the pigeon pose by placing your bent left leg on your hip and extending your right leg behind you. Place your hands on your toes in front of you, straighten your back and stick your chest forward. Do not collapse to the left or right, the body should be straight.
For more stretching, you can extend your arms forward and lie completely on the mat. Hold this position for three to four breath cycles.

Perform the cobra pose, followed by the child’s pose. Repeat the power cycle on the right side.

Twists

Tehnika

Lie on your back, put your legs in front of you and bend at the knees. Place your foot on your leg, and put your right arm around your left arm. Raise your palms to the level of your head.
Pull your elbows up to your knees, try not to take your lower back off the floor, only your abs are working. Do 10 twists.
Repeat this exercise one more time.

The workout is over. For detailed exercises and Veronica’s comments, see the video.

Now you can lie down, relax your whole body, stretch your arms and legs. Take five minutes to breathe calmly and evenly. Regular performance of this workout will help you not only to improve your figure, but also to feel your body better, learn to breathe and relax properly. You can find another yoga complex for weight loss here.