One of the main problems of the modern world regarding women and men is overweight. Every year, leading a healthy lifestyle is becoming more and more popular, and at the same time being overweight is considered simply inappropriate. There are already many diets, special weight loss programs and special complexes of physical exercises that allow you to lose weight fast, however, the biggest difficulty is not to lose weight, but to maintain it later, after losing weight. The world-famous yoga philosophy is a great helper not only to get rid of extra pounds but also to change your whole life.
What is yoga
Yoga is an ancient Indian philosophical system. From Sanskrit, the word "yoga" means "to connect" or "to connect". Indeed, the practice of yoga focuses on the life activity of a person as a whole, as in India it is believed that everything in our body is interconnected. For this reason, by engaging in the practice of yoga, you can gradually notice how it changes not only the body, but the state of mind, the environment and life in general.
There are a large number of different yoga schools, with all the differences in the practices of these schools, they have one thing in common - the combination of physical positions (asanas), breathing techniques and relaxation. One of the most popular types of yoga for beginners is hatha yoga, which is the first step in mastering this philosophy.
Physical health benefits
Yoga in the modern world is one of the most popular ways to improve the body. Through regular exercise, you can reduce and then completely eliminate back pain, excess weight, stress and depression. A big plus when practicing yoga is increased flexibility, which helps to avoid a number of spinal problems that can arise from a sedentary lifestyle.
With all the positive effects of yoga on the human body, among the methods of weight loss, it is not the main one. The fact is that many want to add results as soon as possible, without realizing how harmful and dangerous it is for the body, instead of overcoming themselves, making yoga part of their life and, although much moreslow, achieve a more stable result Me
Yoga classes, first of all, work for yourself, for thoughts, food and life in general, so this practice is ideal for weight loss. With the correct performance of asanas, the body is saturated with oxygen, which has a positive effect on metabolism and reduces appetite. But this effect can be achieved only if all the exercises are performed correctly.
The first thing you need to learn before you start mastering asanas is to breathe correctly. Yoga classes will be useful and enjoyable only if the breathing cycles are properly constructed. For this reason, the fact that for the first time decided to start practicing yoga, it is better to practice for a while in a group, under the supervision of a master. Video tutorials are also intended for those who already have some experience.
Reasons to do yoga for weight loss
For many women, weight loss yoga is not an effective way to gain shape. The fact is that in a standard yoga class, which lasts about an hour, you can lose up to 200 calories, while strength fitness training allows you to burn 2 times more calories at the same time. Also, the first results from the practice of yoga will appear only after 2-3 months, which, of course, is not suitable for every person, because, as a rule, the sooner the result is visible, the more motivationfor harmony arises. But those women who, without losing interest in the classes, continue to practice, will receive not only a toned body, but also a new life without disease and negativity.
The effectiveness of yoga is proven at least by how quickly it spread all over the world. In America alone, more than 60% of the population has practiced or is practicing it. For those who are still on the verge of new knowledge, a number of reasons can be given that allow one to draw conclusions if it is worthwhile to introduce the practice of yoga into their lives:
- Yoga classes, thanks to a large number of static exercises performed with deep muscle work, help in weight loss with a long-term preservation of the weight loss effect.
- Oxygen, which enriches the body through breathing exercises, promotes the breakdown of fats, speeds up metabolism and fills the body with energy, reducing hunger.
- Stressful situations and depression should not be treated with pills or caught with fatty foods and sugar, yoga will help in training stress at body level and removing it. In addition, the practice of yoga allows you to lower the stress hormone cortisol, which then provokes the appearance of fat deposits in the abdomen.
- Yoga exercises stabilize blood glucose levels, which can help you get rid of obesity.
- Balanced yoga classes help eliminate insomnia because scientists have proven that for successful weight loss, you need to sleep at least 8 hours.
Which yoga is better for losing weight
There are many types of yoga, for example, the most famous of them are hatha yoga, ashtanga yoga, bikram yoga and power yoga. Recently, such an unusual type of yoga as aerial yoga is gaining ground. These types of yoga contribute to weight loss, but for a person who does yoga, this is by no means the only goal. Take a closer look at each of the types listed:
- Hatha yoga is one of the simplest types of yoga, it is believed that this practice is an introduction to the basic yoga course and is perfect for beginners who decide to lose weight at home. With the help of this practice, an in-depth study of the muscles takes place, which, of course, will not give a strong effect of weight loss, but will prepare you for the more difficult asanas associated with other types ofyoga.
- Ashtanga yoga or dynamic yoga. This type of yoga is performed in a strict sequence of asanas, each of which is held for no more than one minute. This type of activity requires good preparation and endurance.
- Strength yoga refers to the combination of gymnastics and ashtanga yoga. Despite the fact that the asanas in this type of yoga are performed without interruption, passing to each other, this type of yoga can be mastered by people with different levels of training. To facilitate exercise, breathing complexes and stretching are included in the asana structure. This type of yoga is considered to be one of the most effective in weight loss.
- Bikram Yoga is a complex consisting of classic asanas and breathing exercises. However, the most important thing when practicing these types of yoga is that the room where the lessons are held should have a constant temperature of around 40˚ and the same humidity. This condition is important for weight loss because by sweating people lose excess water, which is retained in the body and toxins.
- When practicing aerial yoga, the asanas are performed using a special canvas attached to the ceiling. By freeing the spine from excess tension and naturally stretching the body with the help of a special fabric, you can perform the most difficult asanas, which are quite difficult in classical yoga. However, this type of yoga is not suitable for everyone, but only for those who have at least a little physical exercise.
When choosing one or another type of yoga for yourself, it is important to understand that it is better to choose the most comfortable yoga for yourself, one that you will enjoy doing. Do not torture yourself with powerful yoga if your body is not yet ready for it.
When engaging in any of the listed types of yoga, it is worth remembering that the main principle of yoga is relaxation and slow progress towards the best result, because the one who does not rush wins.
Indications and contraindications for classes
Before you start practicing yoga, you should get acquainted with the recommendations for whom and how yoga can help, as well as pay attention to the contraindications for classes. Once you have studied the first and the second, by applying the information obtained about yourself, you can safely start training.
Recovery through yoga practice can be recommended for people with the following health conditions:
- spinal diseases, intervertebral hernia, flexion;
- joint diseases - arthritis and osteoarthritis;
- chronic fatigue, increased levels of anxiety, stress, depression and sleep disturbances;
- asthenic syndrome;
- vegetative dystonia;
- dysfunction of internal organs;
- chronic diseases;
- excess weight.
You should not practice yoga (or only with the permission of the attending physician) for people who have:
- negative mental states that destroy the psyche;
- mental disorders and its borderline condition (probably due to substance abuse);
- diseases of the cardiovascular system: tachycardia, arrhythmia, heart disease, myocardial dystrophy;
- diseases of the circulatory system;
- musculoskeletal system problems;
- traumatic brain injury;
- malignant neoplasms;
- stones in the gallbladder.
In addition to the main contraindications, there are also temporary ones, they include:
- long-term daily treatment with medicinal substances;
- period of exacerbation of chronic diseases;
- rehabilitation period after surgery;
- physical overload;
- sunstroke or hypothermia;
- increase in body temperature (from 37 °);
- heavy loads related to professional sports.
In addition to the points listed, there are general rules according to which you can not do yoga on a full stomach (only 3-4 hours after eating), and also should not practice immediately after visiting a hot bath or sauna.
Importers It is important to understand that, due to strenuous physical exercise, they may not be admitted to the Ashtanga yoga course in cases where there is no necessary physical preparation, in addition, if there are problems with high blood pressure, there is diseaseinfectious and cancer in any of the stages. . . Such restrictions are not accidental, because yoga classes change our body from within, and in case of serious illness, any change in the body can lead to serious deterioration of health.
Such a moment, which is important for the practice of yoga, such as menstruation in women, also requires attention. Despite the myths that classes are strictly forbidden these days, it is worth saying that in this case we are not talking about the practice of yoga, but about a heavy physical exercise. By the way, yoga has a positive effect on the pelvic organs in women, thus relieving chronic inflammation and painful periods. If we are talking about any prohibition, then you should know that on the days of menstruation, you can not do inverted asanas and it is better to make sure that the exercise at this time is gentle.
What time of day is best to do and what is the optimal duration of classes
It is best to practice yoga in the morning to recharge your batteries throughout the day before the start of the work day. However, many people, because of their body characteristics, prefer to sleep longer in the morning, and postpone yoga classes in the evening. There is nothing wrong with that, but it is better to know that in yoga there are special morning and evening complexes, with a certain set of asanas. So, in the morning is performed the complex "Surya Namaskar" (greetings to the sun), and in the evening - "Chandra Namaskar" (greetings to the moon).
The optimal duration of a lesson is considered from 1 to 2 hours (plus or minus half an hour), for harmony it is necessary to practice yoga at least 3-4 times a week, the best option is to do yoga every day, doingmake it a habit. It should be understood that regular practice will help you achieve the best results in yoga. Choosing for yourself how many times to do yoga per week and what the load will be is an individual matter, the most important thing is not to overload yourself, it is better to gradually move from simple to more complex.
Nutritional principles combined with exercise
Nutrition is essential for practicing yoga. This does not mean that starting classes, you will have to adhere to vegetarian dietary principles, or switch to a raw food diet. But, starting to practice seriously, the body itself will gradually switch to the type of food that will be optimal for you. Moreover, many asanas, due to the reduction of the use of harmful products, will turn out better, because the body does not have to spend a large amount of energy on food processing, and the remaining energy will help to achieveof Maximum Results by Doing Yoga for Weight Loss
Many yoga fans practice the Ayurvedic approach to nutrition, which reflects the impact of most foods on our body and emotions, so by choosing the right set of foods for weight loss, you can put in order not only the body and the world ofinterior. Conscious eating and yoga exercises will help.
Types of poses for weight loss
In yoga, there are certain complexes for weight loss, including such types of postures as twisting, standing and inverting asanas, turns and asanas aimed at relaxation (relaxation). These are the main, most effective exercises for practicing, which form the basis of any type of yoga.
By performing a yoga complex that includes all the types of postures listed, you can achieve good results in a few months with regular exercise. You can increase the effect of yoga on the body by starting to practice in the fresh air.
Twisting
All the twists and turns in yoga affect the intestines and digestion in general, improving metabolic processes and removing accumulated toxins from the body.
Standing positions
Asanas performed from a standing position help to focus more deeply on the activity and reduce the volume of the abdomen, legs, back and hips.
Inverted positions
The impact of the asanas, which are performed in an inverted position, is mainly focused on strengthening the spine, in addition, when they are performed, the thyroid gland is stimulated and the internal organs are drained.
Slopes
To get a flexible body as well as strengthen the muscles, tendencies performed in yoga from a sitting position will help; you can also perform them on foot.
Relaxation poses
It is a common practice to complete the lesson with asanas aimed at relaxation. Thanks to them, you can relieve tension, release thoughts from anxiety and relax.
Simple asanas for weight loss at home
In the practice of yoga, it is necessary to include asanas for weight loss. There are plenty of such asanas, but here it is important to consider the level of training available. When doing yoga, make sure to monitor your breathing, alternating sucking and exhaling evenly over time. Proper breathing is one of the ingredients for successful weight loss through yoga.
Leaning forward - Uttanasana
To perform uttanasana, you need to stand up straight, straighten your back, spread your arms over you and exhale, bend slowly, touching your knees with your head. For a greater weight loss effect, you should grasp the ankle with your hands, thus increasing the tension.
Asana helps burn fat deposits, eliminates wrinkles in the abdomen.
Cobra Pose - Bhujangasana
Asana "Cobra" promotes digestion and works the main organs of the human body. In addition, the asana relieves tension in the spine. To perform it, you need to get support while lying down and get up from the carpet.
Dog position down - Adho Mukha Svanasana
Asana has an overall tonic effect, increases metabolism and relieves back pain. To perform it, you need to kneel while relaxing the vertebrae of the cervix. As you exhale, you should remove your knees from the mattress and make a back.
Warrior Position - Virabhadrasana
Asana virabhadrasana, due to the fact that the whole body is processed during its application, is very important for weight loss. To perform this, you should stand up straight, straightening your back, then as you pull out, place one foot forward and bend your knee slightly. The hands should be raised above you, joining the palms together as you exhale, leaning back. The asana should be repeated in the mirror image on the other leg.
Position of the Triangle - Utthita Trikonasana
Asana "Triangle" helps to get rid of folds in the waist, perfectly stretches the legs and has a positive effect on the nervous system. Stand up straight (feet shoulder-width apart), bend at the right foot, rest the palm of your right hand on the mattress, placing it on the foot. Raise your left hand parallel to the floor. Hold in this position for about a minute, then perform with the other leg.
Tree pose or Vrikshasana
Asana "Tree" teaches you to maintain balance and allows you to synchronize the left and right parts of the body, to get rid of clips on the body. Also, this pose strengthens the arms and abdomen, strengthens the knee area. To perform this asana, you must breathe, raise your hands above you, joining your palms. Place one foot next to the foot while trying to maintain balance and not fall. For one minute, you should hold the asana, then change legs.
Position of the Mayor - Utkatasana
Strengthening the thigh and calf muscles is facilitated by chair posture or utkatasana. Once you have taken a standing position, directing the shoulders, you should raise your arms up, pulling out and then tying your palms, sit down slightly. After completing 10 cycles of suction and extraction, and then exit the asana.
plank
"Plank" is the most powerful asana for those who have decided to overcome excess weight. It can be practiced separately from yoga, or included in a set of exercises. A correctly executed tape allows you to work all body parts without exception. To perform it, you need to lie on the floor on your stomach as you exhale, you have to lift your whole body from the floor surface while simultaneously pressing your elbows into your body and keeping your feet on your toes. The longer you manage to stay in this asana, the better it will reflect on the body, but do not forget about moderation in exercises.
Wind release position - Pavanmuktasana
Asana "Pavanmuktasana" frees the body from gases. Perform it lying on your back. Otherwise, then one, then the other, then both together, the legs are pulled and as close to the chest as possible. With this asana, a deep abdominal massage is done and the leg muscles are strengthened.
Bow down - Dhanurasana
Asana "Dhanurasana" helps to stretch the body and increases its flexibility. Like other dilution asanas, arch poses stimulate the intestines and correct scoliosis. The asana is similar to a stretched bow and can be performed emphasizing the stretch. As you exhale, you should grasp the ankle with your hands and pull them into your head. A more complicated version of this asana is holding the fingertips.
Press 30 60 90
This pose focuses on the abdominal muscles and helps burn fat. To perform asanas, you need to lie on the floor. After exhaling, raise your feet a short distance from the floor, slowly lowering your feet, you should keep both feet a few inches off the mattress, then perform several breathing cycles and place your feet on the floor. The exercise should be repeated several times, raising the legs higher and higher.
All the asanas listed above can be performed both with a group and at home. A big plus of such exercises in the fight against obesity is that there is no grueling exercise or unbearable diet. Moreover, once you have felt how everything is changing around, how your body is changing, every time you will do yoga with more and more pleasure.