One of the main problems of the modern world that concerns both women and men is being overweight. Every year, the adoption of a healthy lifestyle becomes more and more popular and at the same time being overweight is considered simply indecent. There are already many diets, special weight loss programs and special exercise complexes 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 philosophy of yoga that is known all over the world 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. In Sanskrit, the word "yoga" means "connection" or "tying". Indeed, the practice of yoga focuses on the vital activity of an individual as a whole, since in India it is believed that everything in our body is interconnected. For this reason, by participating in the practice of yoga, you can gradually observe how not only the body changes, 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 having one thing in common - the combination of natural 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 get rid of low back pain, overweight, stress and depression. A big advantage in practicing yoga is the increased flexibility, which helps to avoid a number of spine problems that may 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 top. 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 a part of their lives and, although much slower, achievinga more lasting effect The
Yoga classes are, first of all, for yourself, for your thoughts, diet and life in general, so this practice is ideal for losing weight. With the right performance of asanas, the body is saturated with oxygen, which has a positive effect on metabolism and reduces appetite. But this result can be achieved only if all the exercises are performed correctly.
The first thing you need to know before you start mastering the asanas is to breathe properly. Yoga classes will be beneficial and enjoyable only if the breathing cycles are properly constructed. For this reason, the fact that for the first time he 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 for those who already have some experience.
Reasons to do yoga for weight loss
For many women, slimming yoga is not an effective way to get in shape. The fact is that in a typical yoga class, lasting about an hour, you can lose up to 200 calories, while strength training allows you to burn twice as many calories at exactly the same time. Also, the first results from the practice of yoga will appear only after 2-3 months, which, of course, are not suitable for every person, because, as a rule, the faster the effect is felt, the more motivation for harmonyresulting. But those women who, without losing interest in lessons, 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 around the world. In America alone, over 60% of the population has practiced or is practicing it. For those still on the brink of new knowledge, there are a number of reasons why one might want to draw conclusions about whether it is worthwhile to introduce yoga into their lives:
- Yoga classes, thanks to a large number of static exercises performed with deep muscle work, help in weight loss with long-term maintenance of the effect of weight loss.
- Oxygen, which enriches the body through breathing exercises, promotes the breakdown of fats, speeds up metabolism and fills the body with energy, reducing hunger.
- Stress and depression do not need to be treated with pills or used with fatty and sugary foods, yoga will help in exercising stress at body level and we will get rid of it. In addition, the practice of yoga allows you to reduce cortisol, the stress hormone, which in turn causes 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 to get rid of insomnia, because scientists have shown that for successful weight loss, you need to sleep at least 8 hours.
Which yoga is best to lose weight
There are many types of yoga, for example, the most famous of which are hatha yoga, ashtanga yoga, bikram yoga and power yoga. Recently, such an unusual type of yoga as aerial yoga has won. These types of yoga help with weight loss, but for a person who practices yoga, this is not 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 class and is ideal for beginners who decide to lose weight at home. With the help of this practice, an in-depth study of the muscles is performed, which, of course, will not give a strong weight loss effect, but will prepare you for more difficult asanas related to other types of yoga.
- 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.
- The power of yoga refers to the combination of aerobic and astanga yoga. Although the asanas in this type of yoga are performed without interruption, passing each other, this type of yoga can be mastered by people with different levels of education. To facilitate training, breathing complexes and stretching are included in the asanas structure. This type of yoga is considered 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 take place should have a constant temperature of about 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 roof. By freeing the spine from excessive 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 training.
When choosing one kind of yoga for yourself, it is important to understand that it is better to choose the most comfortable yoga for you, the one that you will do with pleasure. Do not torture yourself with strength yoga if your body is not yet ready for it.
When practicing any of the above 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 is not in a hurry wins.
Indications and contraindications for courses
Before you start practicing yoga, you should familiarize yourself with the recommendations for who and how yoga can help, as well as pay attention to the contraindications for the lessons. Having studied the first and the second, applying the information you received to yourself, you can safely start training.
Recovery through yoga may be recommended for people with the following health conditions:
- diseases of the spine, intervertebral hernia, crouching.
- Joint diseases - arthritis and arthritis.
- chronic fatigue, increased levels of anxiety, stress, depression and sleep disorders.
- patient syndrome.
- plant dystonia.
- dysfunction of internal organs;
- chronic diseases?
- overweight.
You should not do yoga (or only with the permission of your doctor) for people who have:
- negative mental states that destroy the soul.
- mental disorders and borderline status (possibly due to substance abuse);
- diseases of the cardiovascular system: tachycardia, arrhythmia, heart disease, myocardial dystrophy.
- diseases of the circulatory system.
- musculoskeletal problems;
- traumatic brain injury;
- malignant neoplasms.
- gallstones.
In addition to the main contraindications, there are temporary, include:
- long-term daily treatment with drugs;
- period of exacerbation of chronic diseases.
- recovery period after surgery.
- physical overload;
- sunshine or hypothermia;
- increased body temperature (from 37 °).
- heavy loads related to professional sports.
In addition to the points mentioned, there are general rules according to which you can not do yoga on a full stomach (only 3-4 hours after eating) and also you should not practice immediately after a visit to a hot bath or sauna.
It is important to understand that, due to heavy physical exercise, Ashtanga yoga may not be accepted in cases where there is no necessary physical preparation, in addition, if there are problems with high blood pressure, there are infectious diseases and cancer at any stage. . . Such restrictions are not accidental, because yoga classes change our body from within, and in case of serious illness, any changes 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. Contrary to the myths that classes are strictly forbidden these days, it is worth saying that in this case we are not talking about yoga practice, but about intense physical exercise. By the way, yoga has a positive effect on women's pelvic organs, 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 training at this time is mild.
What time of day is best to do and what is the optimal duration of the lessons
It is best to do yoga in the morning to recharge your batteries all day before starting a work day. However, many people, due to their body characteristics, prefer to sleep more in the morning and postpone yoga classes at night. There is nothing wrong with that, but it is better to know that in yoga there are special morning and evening bands, with a certain set of asanas. So in the morning the band "Surya Namaskar" (greeting to the sun) is performed and in the evening - "Chandra Namaskar" (greeting to the moon).
The optimal duration of a course 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 daily, making 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 you will do yoga a 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 go from simple to more complex.
Nutritional principles combined with exercise
Diet is essential for practicing yoga. This does not mean that when starting classes, you should follow the principles of a vegetarian diet or go on a raw food diet. But, starting to exercise seriously, the body itself will gradually turn to the type of food that will be optimal for you. In addition, many asanas, due to the reduction of the use of harmful products, will become better, because the body does not need to spend a huge amount of energy on food processing and the rest of the energy will help to achieve maximum results doing yoga for weight loss.
Many yoga enthusiasts practice the Ayurvedic approach to diet, which reflects the effect 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 interior. people. Conscious diet and yoga exercises will help.
Types of poses for weight loss
In yoga, there are certain complexities for weight loss, including types of postures such as twisting, standing and inverted asanas, turns and asanas aimed at relaxation (relaxation). These are the main, most effective exercises for practicing, which are the basis of any kind of yoga.
By performing a yoga complex that includes all the listed types of postures, you can achieve good results in a few months with regular training. You can enhance the effect of yoga on the body by starting to exercise in the fresh air.
Twist
All reversals in yoga affect the intestines and digestion in general, improving metabolic processes and removing accumulated toxins from the body.
Permanent poses
Asanas performed from an upright position help to focus more deeply on the activity and reduce the volume of the abdomen, legs, back and hips.
Inverted poses
The effect of 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 gain a flexible body, as well as to strengthen the muscles, the yoga tilts performed from a sitting position will help you, you can also perform them while standing.
Relaxation positions
It is customary to finish the lesson with asanas in order to relax. Thanks to them, you can relieve tension, release thoughts from stress and relax.
Simple asanas for weight loss at home
In the practice of yoga, it is imperative to include asanas for weight loss. There are several such asanas, but here it is important to consider the level of training available. When doing yoga, make sure you monitor your breathing, alternating between inhaling and exhaling. Proper breathing is one of the ingredients for successful weight loss through yoga.
Forward Bend - Uttanasana
To perform uttanasana, you must stand up straight, straighten your back, stretch your arms above you and exhale, bend slowly, touching your knees with your head. For greater weight loss effect, you need to grip your ankles 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 functions the main organs of the human body. In addition, asana relieves tension in the spine. To do this, you need to take the support while lying down and get up from the carpet.
Downward Dog Pose - Adho Mukha Svanasana
Asana has general strengthening, increases metabolism and relieves back pain. To do this, you need to kneel while relaxing the cervical vertebrae of the spine. As you exhale, you need to break your knees off the mat and make a back.
Warrior Pose - Virabhadrasana
Asana virabhadrasana, due to the fact that the whole body processes it during its application, is very important for weight loss. When doing this, you should stand up straight, straighten your back, then as you exhale, put one foot forward and bend your knee slightly. The arms should rise above you, joining the palms as you exhale, bending backwards. The asana should be repeated in a mirror on the other leg.
Triangle Pose - Utthita Trikonasana
Asana "Triangle" helps to get rid of wrinkles in the waist, stretches the legs perfectly 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 mat, placing it on the foot. Raise your left hand parallel to the floor. Hold in this position for about a minute, then run with the other foot.
Tree location or Vrikshasana
The Asana "Tree" teaches you to maintain balance and allows you to synchronize the left and right parts of the body, to get rid of the clamps on the body. Also, this posture strengthens the arms and abdomen, strengthens the knee area. To perform this asana, you must inhale, raise your arms high, and join your palms. Place one foot next to the crotch while trying to maintain balance and not fall. You need to hold the asana for a minute and then change legs.
Chair Pose - Utkatasana
The strengthening of the thigh and calf muscles is facilitated by the posture of the chair or the utkatsana. Having taken an upright position, straightening the shoulders, you should raise your arms upwards, exhale and then connect your palms, sit slightly. After completing 10 inhalation and exhalation cycles, then exit the asana.
Plank
"Plank" is the most powerful asana for those who decided to lose weight. It can be practiced separately from yoga or included in a set of exercises. A properly executed bar allows you to process all parts of the body without exception. To do this, you need to lie on the floor on your stomach while exhaling, you need to lift your whole body off the floor while simultaneously pressing your elbows to your body and keeping your feet on your toes. The more you manage to stand in this asana, the better it will be reflected in the body, but do not forget the measure in the exercises.
Wind Release Pose - Pavanmuktasana
Asana "Pavanmuktasana" frees the body from gas. Perform lying on your back. Alternatively, one after the other, both together, the legs are pulled in and as close to the chest as possible. With this asana, a deep abdominal massage is performed and the leg muscles are strengthened.
Bow bow - Dhanurasana
Asana "Dhanurasana" helps to stretch the body and increases its flexibility. Like other slimming asanas, the bow position stimulates the intestines and corrects scoliosis. The asana is similar to a stretched bow and can be performed with an accent lying down. As you exhale, you should squeeze your ankles with your hands and pull them to your head. A more complicated version of this asana is to hold the tips of the toes.
Press 30 60 90
This posture focuses on the abdominal muscles and helps burn fat. To perform the asana, you must lie on the floor. After exhaling, lift your legs a short distance from the floor, slowly lowering your legs, you should hold both feet a few inches off the mat, then perform several breathing cycles and put your feet on the floor. The exercise should be repeated several times, raising the legs higher and higher.
All the asanas mentioned above can be performed both with a group and at home. A huge advantage of such exercises in the fight against obesity is that there are no exhausting workouts or unbearable diets. In addition, having felt how everything around changes, how your body changes, every time you do yoga with more and more pleasure.