One of the leading problems in the modern world for women and men is being overweight. Establishing a healthy lifestyle is becoming more and more popular every year and at the same time being overweight is simply considered abusive. There are already many diets, a special weight loss program and a special set of physical exercises that allow you to lose weight fast, however, the biggest difficulty is not losing weight, but maintaining 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 the Sanskrit word "yoga" means "to connect" or "to connect". Indeed, the practice of yoga is focused entirely on the vital activities of man, as in India it is believed that everything in our body is interconnected. For this reason, by engaging in the practice of yoga, you will gradually notice how it changes not only the body but also the state of mind, the environment and life in general.
There are a large number of different schools of yoga, with all the differences in the practice of these schools, they have one thing in common - a combination of physical positions (asanas), breathing and relaxation techniques. 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 is one of the most popular ways to improve the body in the modern world. With regular exercise you can reduce and then completely eliminate low back pain, excess weight, stress and depression. A big plus when practicing yoga is the increase in flexibility, which helps to avoid a number of back 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 leading. The fact is that many want to add results as quickly as possible, without realizing how harmful and dangerous it is for the body, rather than overcoming themselves, to make yoga a part of their lives and, albeit much slower, to achieve longer lasting results.
Yoga lessons primarily work on yourself, your thoughts, nutrition and life in general, so this practice is ideal for weight loss. With proper 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 mastering asanas is proper breathing. Yoga lessons will be beneficial and enjoyable only if the breathing cycle is properly constructed. For this reason, the fact that you first decided to start practicing yoga, it is better to practice for a certain period of time in a group, under the supervision of a master. Video tutorials are also designed 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 on a standard yoga class that lasts about an hour, you can lose 200 calories, while a fitness workout allows you to burn 2 times more calories at exactly the same time. Also, the first results of yoga practice appear only after 2-3 months, which, of course, is not suitable for all people, because usually the sooner the noticeable result, the more motivation arises for harmony. But those women who continue to exercise without losing interest in the classes will get not only a healthy body, but a new life without disease and negativity.
The effectiveness of yoga is proven even by how quickly it has spread throughout the world. In America alone, more than 60% of the population has used or is using it. For those who are still on the verge of new knowledge, there are many possible reasons to draw conclusions about whether it is worthwhile to introduce the practice of yoga in their lives:
- Yoga classes, thanks to the large number of static exercises performed with deep muscle work, promote weight loss by maintaining the long-term weight loss effect.
- Oxygen, which enriches the body with breathing exercises, promotes the breakdown of fats, speeds up metabolism and replenishes the body with energy, reduces hunger.
- Stressful situations and depression do not require treatment with pills or eating fatty and sugary foods, yoga can help you work out stress at body level and get rid of it. In addition, the practice of yoga allows you to reduce the stress hormone cortisol, which then provokes the appearance of fat deposits on the abdomen.
- Yoga exercises stabilize blood glucose levels, which can help you get rid of obesity.
- Balanced yoga lessons help to get rid of insomnia because scientists have proven that for successful weight loss, you need to get at least 8 hours of sleep.
Which yoga is better for weight loss
There are many types of yoga, for example, the most famous of which are Hatha Yoga, Ashtanga Yoga, Bikram Yoga and Power Yoga. Recently, an unusual form of yoga has gained ground, such as air yoga. This type of yoga helps with weight loss, but for a person who does yoga, it 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 the introduction to a basic course of yoga and is perfect for beginners who decide to lose weight at home. With the help of this practice, a deep study of the muscles is done, which, of course, does not give a strong effect on weight loss, but it 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 training and endurance.
- Strength Yoga refers to a combination of aerobics and Ashtanga Yoga. Although asanas in this type of yoga will be performed smoothly, moving to each other, this type of yoga will be mastered by people of different levels of exercise. 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 about this type of yoga exercise is that the room where the exercises are conducted should have a constant temperature of around 40˚ and the same humidity. This condition is important for weight loss because sweaty people lose excess water that is stored in the body and toxins.
- When practicing air yoga, the asana is performed using a special canvas attached to the ceiling. By relieving 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 a little physical exercise.
When choosing this or that type of yoga for you, 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 torment yourself with strong yoga if your body is not ready for it yet.
When practicing any of the listed types of yoga, we must remember 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 classes
Before you start practicing yoga, you should read the recommendations for whom and how yoga can help, as well as pay attention to the contraindications of the classes. In the first and second studies, using the information obtained on your own, you can safely start training.
A recovery from yoga practice may be recommended for people with the following health conditions:
- Diseases of the spine, intervertebral hernia, stop;
- Diseases of the joints - arthritis and arthrosis;
- 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 those who have:
- A negative mental state that destroys the psyche;
- Mental disorders and its borderline condition (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;
- Stones in the gallbladder.
In addition to the main contraindications, there are temporary, they include:
- Long-term daily treatment with medicinal substances;
- Period of exacerbation of chronic diseases;
- Postoperative rehabilitation period;
- Physical overload;
- Sunstroke or conversely hypothermia;
- Increase in body temperature (from 37 °);
- A heavy burden associated with 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), nor should you exercise while visiting a hot bath or sauna.
It is important to understand that due to heavy physical exertion, they may not be allowed on an Ashtanga yoga course in cases where physical training is not necessary, in addition, if there are problems with blood pressure, there are infectious diseases and cancer at any stage. . . Such restrictions are not accidental, because yoga classes change our body from the inside and in case of severe diseases, any changes in the body can lead to serious deterioration of health.
Such a moment, which is important for yoga practices such as menstruation in women, also requires attention. Contrary to the myths that classes are strictly forbidden these days, it must be said that in this case we are not talking about the practice of yoga but about heavy physical exertion. 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 contraindications, 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 is soft at this time.
At what time of the day is it best to do this 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 workday. However, many people, due to their body characteristics, prefer to sleep longer in the morning and postpone yoga lessons in the evening. There is nothing wrong with that, but it is better to know that yoga has special morning and evening complexes with a certain set of asanas. So, in the morning the complex "Surya Namaskar" (Sun Salutation) is held, and in the evening - "Chandra Namaskar" (Moon Salutation).
The optimal duration of the lesson is considered to be 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. We need to understand that regular practice will help you achieve the best results in yoga. Choosing for yourself how many times to do yoga a week and what load it 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.
Nutrition principles along with exercise
Meals are essential for yoga practice. This does not mean that you should follow a vegetarian diet or switch to a raw food diet as soon as you start your lessons. But, as soon as you start exercising seriously, your body gradually shifts 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 get better because the body does not have to spend a huge amount of energy on food processing, while the remaining energy will help to achieve maximum results in doing yoga for weight loss.
Many fans of yoga use 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 regulate not only the body and the inner world. Conscious eating and yoga exercises will help you.
Types of postures for weight loss
In yoga, there are certain weight loss complexes, including postures such as rolling, standing, and inverted asanas, curves, and asanas aimed at relaxation (relaxation). These are the basic, most effective exercises for exercise that form the basis of any kind of yoga.
Performing a yoga complex that includes all of the listed postures, you can achieve good results in a few months with regular exercise. You can increase the effect of yoga on your body by starting to exercise in the fresh air.
Twisted
All deviations from yoga affect the intestines and digestion in general, improve metabolic processes and expel accumulated toxins from the body.
Standing poses
Asanas that stand from a position help to focus more deeply on activity and reduce the volume of the abdomen, legs, back and thighs.
Inverted poses
The impact of asanas performed in the inverted position is primarily 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 to strengthen the muscles, you can help the inclinations performed in yoga from a sitting position; You can also perform them while standing.
Relaxation poses
It is usually the end of the lesson with asanas aimed at relaxation. Thanks to them, you can relieve tension, release thoughts from anxiety and relax.
Easy weight loss asanas at home
In the practice of yoga it is necessary to include weight loss asanas. There are quite a few asanas, but here it is important to consider the current level of training. When practicing yoga, be sure to control your breathing, alternating inhalation and exhaling evenly over time. Proper breathing is one of the components of successful yoga weight loss.
Forward Band - Uthanasana
To perform Uthanasana, you should stand up straight, straighten your back, spread your arms above you and exhale, slowly bend over, touch your knees with your head. For more weight loss effects, you need to hold your ankles with your hands, thereby increasing the tension.
Asana helps burn fat deposits, eliminates belly folds.
Cobra Pose - Bhujangasana
Asana "Cobra" promotes digestion and works on the major organs of the human body. In addition, the asana relieves tension in the spine. To do this, you need to take a prop while lying down and get up from the rug.
Downhill Dog Pose - Adho Oak Svanasana
Asana has a general tonic effect, increases metabolism and relieves back pain. To perform it, you need to kneel while relaxing the cervical spine. When exhaling, you should remove the elbows from the mat and do the back.
Warrior posture - Virabhadrasana
Asana Virabadrasana, because the whole body is designed during its implementation, is very important for weight loss. When doing this you should stand up straight, straighten your back, then exhale, bring one leg forward and slightly bend the knee. You should raise your hands above you, join the palms, exhale, lean back. The asana should be repeated in the mirror on the other leg.
Triangle posture - Utita Triconasana
Asana "Triangle" helps to get rid of waist folds, perfectly stretches the legs and has a positive effect on the nervous system. Stand up straight (feet shoulder-width apart), lean on your right foot, place your right hand on the mat, and place it on your feet. Raise your left hand parallel to the floor. Hold this position for about a minute, then perform the second leg.
Wooden posture or vrikshasana
Asana "tree" teaches us to maintain balance and allows you to synchronize the left and right parts of the body, getting rid of clamps in the body. Also, this posture strengthens the arms and abdomen, strengthens the knee area. To perform this asana, you need to inhale, raise your hands above you, join your wrists. Place one foot next to the crutch while trying to maintain balance and not fall. For one minute, you should catch the asana, then change legs.
Chair posture - Utkatasana
Stool posture or utkatsana helps to strengthen the thigh and calf muscles. After holding the standing position, in order to straighten the shoulders, you should raise your hands up, exhale and then join your hands, sitting slightly. After completing 10 cycles of inhalation and exhalation, then exhale.
Plank
"Plank" is the strongest asana for those who decided to lose weight. Its exercise can be done independently of yoga, or included in a set of exercises. A properly executed bar allows you to work out all parts of the body without exception. To perform it, you need to start on the floor on your stomach, and when you exhale, you have to lift your whole body from the floor, pressing your body with your elbows and holding your feet with your toes. The more you are able to stand in this asana, the better it will affect the body, but do not forget about moderation in exercise.
Wind Release Posture - Pavanmukhtasana
Asana "Pavanmukhtasana" frees the body from gases. Perform it lying on your back. Alternately, then one, then the other, then both together, the legs are drawn and as close as possible to the chest. With this asana, a deep abdominal massage is performed and the leg muscles are strengthened.
Bow posture - Danurasana
Asana "Danurasana" helps to stretch the body and increases its flexibility. Like other slimming asanas, the bow posture stimulates the intestines and corrects scoliosis. The asana is similar to a stretched bow and can be performed by accentuating the bed. When exhaling you should hold your ankles with your hands and pull them towards your head. A more difficult version of this asana is to catch the tips of the toes.
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This posture focuses on the abdominal muscles and helps burn fat. You have to start on the floor to perform the asana. After exhaling, lift your legs a short distance from the floor, slowly lower your legs, you should catch both feet a few inches off the mat, then perform several cycles of breathing and place your feet on the floor. The exercise should be repeated several times, raising the legs higher and higher.
All of the above asanas can be performed both with the group and at home. The huge plus of such exercises in the fight against obesity is that there are no aggravating exercises or unbearable diet. Also, when you feel how everything around you is changing, how your body is changing, you will do yoga more and more with pleasure every time.