Hot classes of Bikram Yoga - this is what will help speed up the breakdown of fats, permanently get rid of cellulite and finally find a physical form that is close to your ideal.
A beautiful figure, smooth smooth hips, a tucked up belly is the dream of every woman. But often on the way to beauty is the notorious effect of orange peel, or cellulite. How to be Bikram Chowdhury, the author of hot Bikram yoga, is convinced: “With the right approach, you can significantly improve your body condition, and even get rid of the orange peel in the early stages.”
Before embarking on an active phase of working on oneself, it is very important to understand that cellulite is not just a cosmetic problem, but structural changes in the subcutaneous fat layer, leading to impaired microcirculation and lymphatic outflow. Therefore, it is necessary to get rid of cellulite using an integrated approach, including a balanced diet, active physical exercises, massage. Sometimes, to achieve a result, it is necessary to seriously change the lifestyle, because the main factors leading to the development of cellulite are a sedentary lifestyle, being overweight, poor nutrition, bad habits, stress, hormonal disorders. Nevertheless, a successful fight against cellulite is possible, even if the cause of its occurrence is a hereditary predisposition and age-related changes.
Proper diet is one of the secrets to success, and in the name of beautiful legs and hips, you will have to give up fast food, sweet, fat, smoked. Enrich your diet with plenty of fruits and vegetables, vegetable protein, drink at least two liters of water per day. Get rid of bad habits, add more positive emotions to your life and do not get nervous over trifles. Staying calm and happy will help you with regular yoga classes. This is the optimal physical load: the implementation of a complex of certain asanas allows you to work on problem areas, stimulate the work of internal organs and improve blood circulation. One of the most effective methods to combat cellulite is hot Bikram yoga. The fact is that the sequence of poses is performed in a well-heated room, which allows you to quickly get rid of excess weight, improve metabolism, strengthen muscles and increase skin tone. A special temperature regime (about 40 ° C) allows you to effectively cleanse the body of toxins, accelerate the process of fat breakdown and reduce weight. And the complex of “hot” asanas stimulates the work of all body systems, beneficially affecting the person as a whole.
The proposed set of exercises is a sequence of Bikram yoga poses. We recommend that you perform each pose in two sets and take short breaks between them to restore breathing.
Exercise regularly, love yourself and enjoy your practice!
In order to warm up, do a few circles of Surya Namaskar - Salutations to the Sun.
1. Utkatasana (Chair pose). The pose is performed in three stages. 1. Place your feet parallel to the width of your pelvis. Stretch your arms forward with the back of your palms up. Bending your knees, sit down so that your hips are parallel to the floor. Open your chest. 2. Turn your toes back, lift your heels toward the ceiling, and straighten your knees slightly. Point the tailbone down. 3. Keeping your toes tucked in, sit down deeply. Point your heels down, but do not lower them to the floor. Squatting, squeeze your knees and point them toward the floor. The hips and knees are parallel to the floor, and the spine extends upward.
2. Garudasan (pose of the King of the Eagles). Place your right hand under the left, connect your palms together, point your thumbs towards your face. As you exhale, bend your knees and braid your left leg with your right foot. If it is difficult to cross the legs, tuck the fingers of the right foot on the floor next to the left foot. As you inhale, open your chest, and as you exhale, tighten your stomach and point your elbows down. Keep your hips and shoulders in line. Pull out the spine. As you inhale, rise from the pose and do it the other way - place your left hand under your right elbow, and braid your right with your left foot.
3. Dandayaman Dhanurasan (Pose of the Tensioned Bow in a standing position). While standing, grab the inside of your right ankle with your right hand. As you inhale, lift your right leg up and take it back. Tilt your body forward so that your stomach is parallel to the floor. Pull your right shoulder back and point your left hand forward. Breathe calmly while continuing to lift your leg up. Pull the case forward while helping yourself with your left hand. Wrap your right thigh inward and lift your right foot up exactly in the center above your head. Fix the balance for 30-60 seconds. Then exit the pose. Perform the asana the other way.
4. Tuladandasana (Balancing Stick pose). Raise your arms above your head and squeeze your fingers into the lock. Take a step forward by moving your body weight on your right foot. As you exhale, bend down and lift your left leg up. Look forward while keeping your arms outstretched. Stretch your arms, body, and left leg in a straight line. Pull the body forward with your arms and your left foot back. Keep both sides of your pelvis straight and your knees tucked up. Lock the asana for 10 seconds. Then follow it the other way.
5. Dandayaman Bibhaktapad Pashchimottanasana (Tilt with legs wide apart). Spread your legs 130-140 cm. Wrap your toes inward. Make sure the heels are level. Stretch the spine and stretch, grabbing the heels with your hands. If this movement does not work, you can grab the outer parts of the feet or put your hands on the floor, under the shoulders. Do not bend your knees. As you inhale, look up and pull the body forward, revealing the front of the body. As you exhale, bend your elbows and, while continuing to hold your heels, tilt the body down. Try to touch your forehead on the floor without rounding your back. Look forward all the time, work with your hands and transfer weight to your toes. You can spread your legs a little wider to get closer to the floor. Stay in pose for another 30 seconds. Then get up with a breath.
6. Trikonasana (Triangle pose). Spread the feet 120 cm and turn them to the right. Enter the pose by bending your right leg at the knee. Pull the body to the right and place your hand on the tips of the toes so that the elbow holds the knee. Extend your left arm up. Keep your right thigh parallel to the floor. Actively elbow your right knee. Look up at your left hand and turn your chest toward the ceiling. After 30 sec rise with a breath and perform a pose in the other direction.
7. Tadasana (Tree pose). Bend the right leg at the knee and turn the foot upside down. Place your foot on your left thigh as close as possible to the outside of your pelvis and gently move your right knee down. Keep both sides of the pelvis aligned. Join both hands in front of the chest in Namaskar Mudra, or if you lose balance, continue to support the right foot on the thigh with your left hand. On inspiration, stretch the spine, direct the tailbone to the floor. Do not bend the support leg at the knee. Keep your balance, breathe calmly and stay in a pose of 30-60 seconds. Exit the pose and repeat it the other way.
8. Bhujangasana (Cobra pose, low). Lie on your stomach and place your palms on the floor next to your chest. Let the fingertips be under the shoulder joints. Put your legs together. Inhale and tear your chest up while keeping your hips pressed to the floor. Press your elbows against the body and point your shoulders down. Climb higher with the back muscles. Look up, breathe calmly. Exhale, exit the pose. Take a rest, then repeat again.
9. Shalabhasana (Locust pose, change of leg lift). Lie on your stomach so that your chin touches the floor. Place your hands under the ribs, palms pressed to the floor. Tighten your thigh muscles, tighten your knees. Raise the right right leg first, hold in this position for 10 seconds. Lower your foot. Stretch and raise your left leg, hold for 10 seconds, then lower. Following this, face down, take a breath and, pushing your hands off the floor, raise both legs to the ceiling. Hold this position for 10 seconds. and relax. Take another approach.
10. Purna Shalabhasana (variation of the locust posture). Lying on your stomach, stretch your arms to the sides. Place your palms on the floor, revealing your chest. Connect both legs. Take a deep breath and rise up, tearing off your legs and arms from the floor. Flatten your shoulder blades. Climb higher and higher, with each breath opening the chest. Look at the ceiling, lengthen your neck. The breath should be jerky, not very deep. Stay in pose for 30 sec. Then rest and perform the asana again.
11. Janu Shirshasana (tilting the head to the knee). From a sitting position on the floor, stretch the right leg forward, and bend the left leg at the knee and bring the left foot closer to the right groin. Lower your left knee to the floor. Grab your right foot with both hands. On inspiration, stretch forward and up towards the right leg. Having opened a chest and having pulled in scapulas, lower a stomach, a sternum and a forehead on the right leg. If you cannot reach your toes with your hands or touch your knee with your forehead, bend your right leg at the knee. Stay in the pose for 30-40 seconds. Exit the asana. Perform the pose the other way.
12. Pashchimottanasana (posture of the traction of the back of the body). Sitting on the floor, stretch your legs forward. With a breath, raise your hands up and bend over, lengthening the body. Grab your big toes with your middle and forefinger. If you cannot grab with straight legs, bend your knees. Point the heels forward, extending the body and stretching the spine. Try to press the back of your feet to the floor. With inhalation, open the chest and as you exhale, bending your elbows and spreading them apart, lean forward from the inguinal folds. Laying the body on your feet, reach out to the toes with your crown. Hold the pose for 30-60 seconds. Then exit.
Complete the complex with Shavasana. Lying in a pose, watch out for breath. With each breath, the stomach and chest rise up, with each exhale they go down, relaxing the whole body. Release the tension and stay in Shavasan for 10-15 minutes.