One of the main problems of the modern world regarding women and men is being overweight. Every year, living a healthy lifestyle is becoming increasingly popular, and at the same time being overweight is considered indecent. There are already many diets, special weight loss programs and complex physical exercises that allow you to lose weight quickly, however, the biggest difficulty is not to lose weight, but to maintain it later, after losing weight. The world -famous philosophy of yoga is a great helper to not only get rid of extra pounds, but also change your whole life.
What is yoga
Yoga is an ancient Indian philosophical system. From Sanskrit, the word "yoga" means "to connect" or "to bind". Indeed, yoga practice focuses on one’s important activities as a whole, because in India it is believed that everything in our body is interconnected. For this reason, by engaging in yoga practice, you can gradually see how it changes not only the body, but the state of mind, 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 - a combination of physical positions (asanas), breathing techniques and relaxation. One of the most popular types of yoga for beginners is hasa 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 get rid of lower back pain, overweight, stress and depression. A big advantage while practicing yoga is increased flexibility, which helps avoid a number of spinal problems that can arise from an inactive lifestyle.
With all the positive effects of yoga on the human body, among the methods of losing weight, it is not the main one. The fact is that many want to add results as quickly as possible, without realizing how dangerous and dangerous it is for the body, and instead, overcome themselves, make yoga a part of their lives and, albeit much slower, achieve more lasting results.
Yoga classes, first of all, work on yourself, your thoughts, nutrition and life in general, so this exercise is perfect for weight loss. With proper asana performance, 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 done correctly.
The first thing you need to learn before starting to master the asana is to breathe properly. Yoga classes will be beneficial and fun only if the breathing cycle is built properly. For this reason, the fact that for the first time decided to start practicing yoga, it is better to practice briefly in groups, under the supervision of a master. Video tutorials are also intended for those who already have experience.
Reasons to do yoga to lose weight
For many women, weight loss yoga is not an effective way to get in shape. The fact is that on 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 of yoga practice will appear only after 2-3 months, which of course is not suitable for everyone, because, as a rule, the sooner the results can be seen, the more motivation for harmony appears. But women who, without losing interest in the class, 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 spreads around the world. In America alone, more than 60% of the population has practiced or is practicing it. For those who are still on the threshold of new knowledge, several reasons can be given that allow one to draw conclusions about whether it is necessary to introduce yoga practice into their lives:
- Yoga classes, thanks to a large number of static exercises performed with deep muscle work, help to lose weight with long -term retention of the effects of weight loss.
- Oxygen, which enriches the body through breathing exercises, encourages the breakdown of fats, speeds up metabolism and fills the body with energy, reducing hunger.
- Stressful situations and depression should not be dealt with with pills or seized with fatty and sugary foods, yoga will help relieve stress on the body stage and get rid of it. In addition, yoga exercises allow you to lower the stress hormone cortisol, which then provokes the appearance of fat piles in the abdomen.
- Yoga exercises stabilize blood glucose levels, which can help you get rid of obesity.
- A balanced yoga class helps get rid of insomnia, as scientists have proven that to successfully lose weight, you need to sleep at least 8 hours.
Which yoga is better for weight loss
There are many types of yoga, for example, the most famous of which are hada yoga, ashtanga yoga, bikram yoga and strength yoga. Recently, unusual types of yoga such as aerial yoga are on the rise. This type of yoga contributes to weight loss, but for someone who does yoga, this is not the only goal. Take a closer look at each type listed:
- Hatha yoga is one of the simplest types of yoga, it is believed that this exercise is an introduction to a basic yoga course and is ideal for beginners who decide to lose weight at home. With the help of these exercises, an in -depth study of the muscles takes place, which of course will not have a strong effect on weight loss, but it will prepare you for more difficult asanas related to other types of yoga.
- Astanga yoga or dynamic yoga. This type of yoga is performed according to a strict asana sequence, each of which is held for no more than one minute. This type of activity requires good preparation and stamina.
- Strength yoga refers to a combination of aerobics and ashtanga yoga. Despite the fact that the asanas in this type of yoga are performed without interruption, passing over each other, this type of yoga can be mastered by people with different levels of training. To facilitate training, breathing and stretching complexes are included in the asana structure. This type of yoga is considered one of the most effective in losing weight.
- Bikram yoga is a complex consisting of classical asanas and breathing exercises. However, the most important thing when practicing this type of yoga is that the room where the class is held should have a constant temperature around 40˚ and the same humidity. This condition is important for weight loss, because by sweating people lose excess water, which is stored in the body and toxins.
- While practicing aerial yoga, asanas are performed using a special canvas mounted on the ceiling. By releasing the spine from excessive tension and naturally stretching the body with the help of special fabrics, 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 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, which you will do with pleasure. Don’t torture yourself with vigorous yoga if your body isn’t ready for it yet.
While engaging in one of the types of yoga listed, keep in mind that the main principle of yoga is relaxation and slow progress towards the best results, because people who are not in a hurry win.
Instructions and contraindications for the class
Before starting to practice yoga, you should familiarize yourself with the recommendations for who and how yoga can help, as well as pay attention to the contraindications to the class. After learning the first and second, applying the information received to yourself, you can start training safely.
Rehabilitation through yoga practice can be recommended for people with the following health conditions:
- spinal disease, intervertebral hernia, squatting;
- joint diseases - arthritis and arthrosis;
- chronic fatigue, increased levels of anxiety, stress, depression and sleep disturbances;
- asthenic syndrome;
- vegetative dystonia;
- dysfunction of internal organs;
- chronic disease;
- overweight.
You may not practice yoga (or only with the permission of the attending physician) for people who have:
- negative mental states that damage the soul;
- mental disorders and their borderline conditions (possibly due to substance abuse);
- diseases of the cardiovascular system: tachycardia, arrhythmias, heart disease, myocardial dystrophy;
- diseases of the circulatory system;
- musculoskeletal system problems;
- traumatic brain injury;
- malignant neoplasm;
- stones in the gallbladder.
In addition to the main contraindications, there are temporary ones, including:
- long -term daily treatment with medicinal substances;
- period of exacerbation of chronic disease;
- recovery period after surgery;
- physical load;
- sunburn or otherwise hypothermia;
- increase in body temperature (from 37 °);
- heavy loads associated with professional sports.
In addition to the things listed, there are general rules where you can’t do yoga on a full stomach (only 3-4 hours after a meal), and you also can’t practice once visiting a hot tub or sauna.
It is important to understand that, due to heavy physical training, they may not be able to take an Ashtanga yoga course if there is no physical preparation required, in addition, if there is a problem with high blood pressure, there is infectious disease and cancer at any stage. . . Such restrictions are unintentional, because yoga classes change our body from within, and in the event of a severe illness, any change in the body can lead to serious deterioration of health.
Such moments, which are important for yoga practice, such as menstruation in women, also need attention. Contrary to the myth that classes are banned altogether today, it has to be said that in this case we are not talking about yoga exercises, but about strenuous physical exercises. By the way, yoga has a positive effect on the pelvic organs in women, thus relieving chronic inflammation and painful times. If we are discussing prohibition, then you need to know that on menstrual days, you cannot do reverse asanas and better make sure that the exercises at this time are gentle.
What hours are most appropriate to do and how long classes are optimal
It’s best to practice yoga in the morning to recharge your batteries throughout the day before starting 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 night complexes, with certain sets of asanas. So in the morning the complex "Surya Namaskar" (greeting the sun) is performed, and at night - "Chandra Namaskar" (greeting the moon).
The optimal lesson duration is considered from 1 to 2 hours (plus or minus half an hour), for harmony need to practice yoga at least 3-4 times a week, the best option is to do yoga every day, making it a habit. It should be understood that regular exercise will help you achieve the best results in yoga. Choosing for yourself how many times to do yoga a week and how much of a burden is an individual problem, the most important thing is not to burden yourself, it is better to move gradually from simple to more complex.
The principle of nutrition is combined with exercise
Nutrition is very important for yoga practice. This does not mean that starting a class, you should adhere to the principles of a vegetarian diet, or switch to a raw food diet. But, by starting to train seriously, the body itself will gradually switch to the type of food that is right for you. In addition, many asanas, due to the reduction of consumption of harmful products, will turn out for the better, because the body does not have to expend large amounts of energy to process food, and waste energy will help achieve maximum results by doing yoga to lose weight.
Many yoga enthusiasts practice the Ayurvedic approach to nutrition, which reflects the influence of most foods on our body and emotions, therefore, by choosing the right set of foods to lose weight, you can organize not only the body and the inner world. Careful eating and yoga exercises will help.
Types of poses for weight loss
In yoga, there are certain complexes for weight loss, including types of postures such as rotating, standing and upside down asanas, bends and asanas aimed at relaxation (relaxation). This is the most effective primary exercise to practice, which is the basis for all types of yoga.
Doing a yoga complex that covers all the types of postures listed, you can get 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.
Turning
All yoga disorders affect the intestines and digestion in general, improve metabolic processes and remove accumulated toxins from the body.
Stand up stand up
Asanas performed from a standing position help to focus more on activity and reduce the amount of abdomen, legs, buttocks and hips.
Pose upside down
The effect of asanas, performed in an inverted position, is mainly focused on strengthening the spine, in addition, when performed, the thyroid gland is stimulated and internal organs are drained.
Slope
To get a flexible body, as well as to strengthen the muscles, the inclination performed in yoga from a sitting position will help; you can also do it while standing.
Relaxation Pose
It has become a habit to end lessons with asanas aimed at relaxation. Thanks to them, you can relieve tension, release the mind from restlessness and relax.
Simple asanas for weight loss at home
In yoga practice, it is very important to include asanas for weight loss. There are a large number of asanas, but here it is important to take into account the level of training available. Doing yoga, make sure you monitor your breathing, alternately inhaling and exhaling the same breath. Proper breathing is one of the ingredients to lose weight through yoga.
Forward Bend - Uttanasana
To do uttanasana, you need to stand up straight, straighten your back, straighten your arms above you and exhale, slowly bending, touching your knees with your head. For a greater weight loss effect, you should pull the ankle with your hands, thus increasing the tension.
Asana helps burn fat stores, eliminating folds in the abdomen.
Cobra Pose - Bhujangasana
Asana "Cobra" facilitates digestion and serves as the main organ of the human body. In addition, asanas relieve tension on the spine. To perform this, you have to take support while lying down and getting up from the carpet.
Downward Dog Pose - Adho Mukha Svanasana
Asana has a general strengthening effect, increases metabolism and relieves back pain. To perform it, you need to kneel, while relaxing the cervical spine. While exhaling, you need to release the knee from the mat and make a backbend.
Pose Warrior - Virabhadrasana
Asana virabhadrasana, due to the fact that the whole body is worked during its performance, is very important for weight loss. To do this, you need to stand up straight, straighten your buttocks, then while exhaling, place one foot forward and bend the knees slightly. The hands should be raised above you, joined with the palms, as you exhale, bent backwards. The asana should be repeated in the mirror image on the other leg.
Triangle Pose - Utthita Trikonasana
Asana "Triangle" helps to eliminate folds in the waist, stretches the legs perfectly and has a positive effect on the nervous system. Stand straight (feet shoulder width apart), bend to the right foot, place the palm of your right hand on the mat, place on the foot. Raise your left hand parallel to the floor. Hold this position for about a minute, then do it with the other leg.
The main pose or Vrikshasana
The "Tree" asana teaches you to keep balance and allows you to synchronize the left and right sides of the body, to get rid of clamps on the body. Also, this pose strengthens the arms and abs, strengthening the knees. To perform this asana, you need to inhale, raise your hands high above you, connect your palms. Place one foot next to the crotch, while trying to maintain balance and not fall. For one minute, you have to hold the asana, then switch legs.
Chair Pose - Utkatasana
Strengthening the thigh and calf muscles is facilitated by chair poses or utkatasana. After taking a standing position, straightening the shoulders, you need to lift the hands up, exhale, and then connect your palms, sitting slightly. After completing 10 cycles of inhalation and exhalation, and then exit the asana.
Board
"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. Properly executed bars allow you to manipulate all parts of the body without exception. To perform it, you need to lie on the floor on your stomach, while exhaling, you should lift the whole body from the floor surface, while pressing the elbows to the body simultaneously and placing your feet on the toes. The more you manage to stand in this asana, the better the reflection on the body, but don’t forget about simplicity in training.
Wind Release Pose - Pavanmuktasana
Asana "Pavanmuktasana" frees the body from gas. Do this by lying on your back. Alternately, then one, then the other, then both together, the legs pulled in and as close as possible to the chest. With this asana, an inner abdominal massage is performed and the leg muscles are strengthened.
Bow Pose - Dhanurasana
Asana "Dhanurasana" helps to stretch the body and increase its flexibility. Like other body slimming asanas, the bow pose stimulates the bowel and corrects scoliosis. Asana is similar to a stretched bow and can be done by giving emphasis while lying down. While exhaling, you need to grip the ankle with your hand and pull it to your head. A more complicated version of this asana is to hold the tip of the toes.
Press 30 60 90
This pose focuses on the abdominal muscles and helps burn fat. To perform an asana, one must lie on the floor. After exhaling, lift your legs a relatively short distance from the floor, slowly lower your legs, you need to hold both feet a few centimeters from the mat, then do a few rounds of breathing 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 done in groups and at home. The advantage of such training in the fight against obesity is that there is no strenuous exercise or unbearable diet. In addition, after feeling how everything changes, how your body changes, every time you will do yoga more easily.