Overweight is one of the main problems of the modern world for both women and men. Every year, a healthy lifestyle becomes more and more popular, and at the same time being overweight is simply considered obscene. There are already many diets, special weight loss programs and special exercise complexes that allow you to lose a lot of weight, but the biggest challenge is not to lose weight, but to maintain it after losing weight. The philosophy of yoga, which is known all over the world, is a great helper not only to get rid of excess weight, but also to change your whole life.
What is yoga
Yoga is an ancient Indian philosophical system. The word "yoga" from Sanskrit means "to tie" or "to tie". Indeed, the practice of yoga focuses on the vital activities of a person, because in India it is believed that everything in our body is interconnected. For this reason, by practicing yoga, you can gradually see how not only your body but also your mood, environment, and life have changed.
There are many different yoga schools, and these schools have one thing in common with all the differences in practice - 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 to mastering this philosophy.
Benefits of physical health
In the modern world, yoga is one of the most popular ways to improve the body. With regular exercise, you can get rid of back pain, excess weight, stress and depression, and then get rid of it completely. A big plus when practicing yoga is the increased flexibility that helps prevent a number of spinal problems that can arise from a sedentary lifestyle.
Yoga is not the leading method of weight loss with all its positive effects on the human body. The fact is that many people, not knowing how harmful and dangerous it is for the body, want to add results as soon as possible, instead making yoga a part of their lives and getting a slower, more lasting result. .
Yoga classes work primarily on yourself, your thoughts, your diet, and your life in general, so this experience is ideal for losing weight. Properly performed, the body is saturated with oxygen, which has a positive effect on metabolism and reduces appetite. However, 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 properly. Yoga classes will only be useful and enjoyable if the breathing cycles are set up correctly. For this reason, if you decide to do yoga for the first time, it is better to train in a group under the supervision of a master for a while. Video lessons are designed 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 gain shape. The fact is that you can lose up to 200 calories in a standard yoga class that lasts about an hour, and strength training allows you to burn 2 times more calories at the same time. Also, the first results from a yoga practice will only appear after 2-3 months, which is certainly not the case for everyone, because as a rule, the sooner the result is noticeable, the more motivation for harmony. However, women who continue to train without losing interest in classes will not only have a toned body, but also a new life without diseases and negativity.
The effectiveness of yoga is evidenced, at least by how quickly it spreads around the world. In America alone, more than 60% of the population has practiced or continues to practice it. For those who are still on the verge of new knowledge, there are a number of reasons that allow us to conclude whether it is worthwhile to apply yoga to their lives:
- Yoga classes help you lose weight by maintaining the effects of weight loss for a long time, thanks to the large number of static exercises performed with deep muscle work.
- Oxygen, which enriches the body with breathing exercises, promotes the breakdown of fats, speeds up metabolism and fills the body with energy, reduces hunger.
- There is no need to treat stressful situations and depression with pills or capture them with fatty and sugary foods, yoga will help you work and get rid of stress at the body level. In addition, the practice of yoga allows you to reduce the stress hormone cortisol, which causes the formation of fatty deposits in the abdomen.
- Yoga exercises stabilize blood sugar, which can help get rid of obesity.
- Balanced yoga classes help to get rid of insomnia, because scientists have proven that you need at least 8 hours of sleep to lose weight successfully.
Which yoga is better to lose weight
There are many types of yoga, for example, the most popular are hatha yoga, ashtanga yoga, bikram yoga and power yoga. Recently, the air is gaining an unusual type of yoga like yoga. This type of yoga helps to lose weight, but for a person who does yoga, it is not the only goal. Take a closer look at each of the listed types:
- Hatha yoga is one of the simplest types of yoga, this practice is believed to be an introduction to a basic yoga course and is perfect for beginners who decide to lose weight at home. With the help of this practice, in-depth study of muscles takes place, which, of course, will not have a strong effect on weight loss, but will prepare you for more difficult asana related to other types of yoga.
- Ashtanga yoga or dynamic yoga. This type of yoga is performed with a sequence of asanas, each lasting no more than a minute. This type of activity requires good preparation and endurance.
- Refers to a combination of intense yoga, aerobics and astanga yoga. Although the asanas in this type of yoga are constantly intertwined, this type of yoga can be mastered by people with different levels of training. Includes breathing complexes and stretching asanas to facilitate training. This type of yoga is considered one of the most effective in weight loss.
- Bikram is a complex of yoga, classical asanas and breathing exercises. However, the most important thing when practicing this type of yoga is that the room where the classes are held has a constant temperature of about 40˚ and the same humidity. This condition is important for weight loss, because with sweating people lose excess water stored in the body and toxins.
- When doing air yoga, asanas are performed using a special canvas glued to the ceiling. By relieving the spine from excessive tension and stretching the body naturally with the help of a special fabric, you can perform the most difficult asana in classical yoga, which is very difficult. However, this type of yoga is not suitable for everyone, but only for those who are at least physically fit.
When choosing this or that type of yoga for yourself, it is important to understand that it is better to choose the one that is most comfortable for you, the one that you will do with pleasure. If your body is not ready for it yet, do not torture yourself with power yoga.
When practicing any of the types of yoga listed, it is worth remembering that the basic principle of yoga is relaxation and slow progress towards the best result, because the one who is not in a hurry wins.
Tips and tricks for lessons
Before you start practicing yoga, you should get acquainted with the recommendations on who and how yoga can help, and pay attention to the contraindications to the lessons. You can safely start training by applying the information you have learned by learning the first and second.
Healing with a yoga practice may be recommended for people with the following health problems:
- spinal diseases, intervertebral hernia, flexion;
- joint diseases - arthritis and osteoarthritis;
- chronic fatigue, increased anxiety, stress, depression and sleep disorders;
- asthenic syndrome;
- vegetative dystonia;
- dysfunction of internal organs;
- chronic diseases;
- excess weight.
You should not do yoga (or only with the permission of the attending physician) for the following people:
- negative mental states that destroy the psyche;
- mental disorders and its borderline condition (probably due to substance abuse);
- Cardiovascular diseases: 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 ones:
- long-term daily treatment with drugs;
- period of exacerbation of chronic diseases;
- postoperative rehabilitation period;
- excessive physical load;
- sunstroke or hypothermia;
- increase in body temperature (above 37 °);
- heavy loads related to professional sports.
In addition to the points mentioned, there are general rules that you can't do yoga on a full stomach (only 3-4 hours after a meal) and you shouldn't exercise immediately after visiting a hot bath or sauna.
It is important to understand that Ashtanga cannot be admitted to a yoga course if there is no proper physical preparation due to heavy physical force, in addition if there is a problem of high blood pressure, infectious diseases and cancer at any stage. . . Such restrictions are not accidental, because yoga classes change our body from the inside, and in the case of serious diseases, any change in the body can lead to serious deterioration of health.
Such an important point for yoga practice as menstruation in women also requires attention. Contrary to the myths that classes are strictly forbidden these days, it is worth mentioning that in this case we are not talking about yoga practice, but heavy physical force. By the way, yoga has a positive effect on the pelvic organs of women, thereby eliminating chronic inflammation and painful periods. If we are talking about any prohibition, it is better to make sure that you can not do inverted asanas on menstrual days, and then the training is gentle.
What time of day is better to do and what is the optimal duration of lessons
It is best to practice yoga in the morning to replenish your energy throughout the day before starting the work day. However, many people prefer to sleep longer in the morning due to their physical characteristics and postpone yoga classes in the evening. There is nothing wrong with this, but it is better to know that yoga has special morning and evening complexes with a certain set of asanas. Thus, in the morning "Surya Namaskar" (hello to the sun), and in the evening "Chandra Namaskar" (hello to the moon) complex is done.
The optimal duration of a lesson is considered to be between 1 and 2 hours (plus or minus half an hour), you need to do yoga at least 3-4 times a week for harmony, the best option is to do daily yoga. a habit. It should be understood that regular exercise will help you get the best results with yoga. Choosing for yourself how many times a week you should do yoga and what the load will be is an individual matter, the main thing is not to overload yourself, it is better to gradually move from simple to more complex.
Nutrition principles in conjunction with exercise
Nutrition is important to practice yoga. This does not mean that you have to follow the principles of a vegetarian diet or switch to a raw diet when you start classes. But when you start training hard, your body will gradually switch to the type of food that is optimal for you. In addition, many asanas will be better due to the reduction in the use of harmful products, because the body does not need to expend a lot of energy for food processing, and the remaining energy will help to achieve maximum results. Do yoga to lose weight.
Many yoga practitioners follow the Ayurvedic approach, which reflects the effects of most foods on our bodies and emotions, so you can't just regulate your body and inner world by choosing the right set of foods to lose weight. Conscious eating and yoga exercises will help.
Types of poses for weight loss
There are certain complexes for weight loss, including yoga, bending, standing and inverted asanas, bending and postures aimed at relaxation (relaxation). The basic, most effective exercises for training that form the basis of any type of yoga.
By practicing a yoga complex that combines all the listed types of posture, 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 exercise in the fresh air.
Bending
All the folds in yoga affect the intestines and digestion in general, improve metabolic processes and remove accumulated toxins from the body.
Standing poses
Asanas performed while standing help to pay more attention to the activity and reduce the volume of the abdomen, legs, waist and hips.
Inverted poses
The effect of asanas performed in the inverted position is primarily aimed at strengthening the spine, when performed in addition, the thyroid gland is stimulated and the internal organs are emptied.
Slopes
Yoga tendencies in a sitting position will help to achieve a flexible body and strengthen muscles; you can do them on your feet.
Resting poses
It is customary to finish the lesson with asanas for relaxation. Thanks to them, you can relieve tension, free your mind from anxiety and relax.
Simple easy to lose weight at home
It is important to add asanas to lose weight in yoga practice. There are many such asana, but it is important to take into account the level of training available. When doing yoga, make sure you breathe, inhale and exhale at the same time. Proper breathing is one of the components of successful weight loss with yoga.
Forward Bend - Uttanasana
To do Uttanasana, you need to stand up straight, straighten your back, extend your arms and breathe, and slowly bend your knees by touching your head. For a greater effect of weight loss, you should hold your ankles with your hands, thereby increasing the tension.
Asana helps burn fat deposits, eliminates wrinkles in the abdomen.
Cobra Pose - Bhujangasana
Asana "Cobra" improves digestion and works the major organs of the human body. In addition, the asana relieves tension in the spine. To do this, you need to take the support while lying down and get up from the carpet.
Down dog posture - Adho Mukha Svanasana
Asana has a general strengthening effect, increases metabolism and relieves back pain. To do this, you need to kneel while relaxing the cervical spine. As you breathe in, bring your knees off the mattress and bend your back.
Warrior pose - Virabhadrasana
Asana virabhadrasana is very important to lose weight because the whole body is prepared during exercise. To do this, you need to stand up, straighten your back, then put one foot forward while breathing and bend your knee slightly. Your hands should be raised, your palms together, and you should bend back as you breathe. Asana should be repeated in the form of a mirror on the other leg.
Creates a triangle - Utthita Trikonasana
Asana "Triangle" helps to get rid of wrinkles in the waist, perfectly stretches the legs and has a positive effect on the nervous system. Stand up straight (feet shoulder-width apart), bend your right leg, rest your right hand on the floor and place it on your foot. Raise your left hand parallel to the ground. Hold this position for about a minute, then exercise with your other leg.
Tree leaves or Vrikshasana
Asana "Wood" teaches to maintain balance and allows you to synchronize the left and right parts of the body, get rid of cramps in the body. In addition, this pose strengthens the arms and abs, strengthens the knee area. To do this asana, you need to breathe, raise your hands and join your palms. Put one foot next to your chin while trying to maintain your balance and try not to fall. You have to hold the asana for a minute, then change your legs.
Seat pose - Utkatasana
Strengthen the thigh and calf muscles, facilitated by stool pose or utkatasana. After straightening your shoulders and standing, you should raise your hands, exhale, and then sit for a while with your palms together. Exit the asanas after completing 10 inhalation and exhalation cycles.
Board
Plank is the strongest and easiest for those who decide to lose weight. It can be applied separately from yoga or included in a number of exercises. A properly executed rod allows you to work all parts of the body without exception. To do this, you should lie on your stomach, lift your whole body off the floor while breathing, and at the same time press your elbows to your body and keep your feet on your toes. The longer you can stand on this asana, the better it will affect the body, but do not forget about moderation in exercise.
Wind release pose - Pavanmuktasana
Asana "Pavanmuktasana" frees the body from gases. Exercise by lying on your back. Alternatively, then one, then the other, then both together, the legs are pulled and brought as close to the chest as possible. This asana is a deep abdominal massage and strengthens the muscles of the legs.
Summer pose - Dhanurasana
Asana "Dhanurasana" helps to lengthen the body and increase elasticity. Like other weight loss asanas, the summer pose stimulates the intestines and corrects scoliosis. Asana is similar to a stretching bow and can be performed by stretching and shooting. As you breathe in, you should hold your ankles with your hands and pull them over your head. A more complicated version of this asana is to hold the fingertips.
Press the 30 60 90 button
This pose focuses on the abdominal muscles and helps burn fat. You need to sleep on the floor to make it easy. After breathing, lift your feet a short distance from the ground, slowly lower your legs, keep both feet a few inches from the mattress, then do a few breathing cycles and place your feet on the floor. The exercise should be repeated several times, the legs should be raised higher and higher.
All the asanas listed above can be done both in a group and at home. A great advantage of such exercises in the fight against obesity is the absence of tiring exercises or unbearable diets. In addition, you will do yoga with more pleasure each time, feeling how everything has changed, how your body has changed.