One of the main problems of modern life for women and men is that it is overweight. Every year, leading a healthy lifestyle is becoming more and more popular, and at the same time it is considered overweight but indecent. There are already many diets, special weight loss programs and special physical exercise complexes that allow you to lose weight fast, however, the main difficulty is not to lose weight, but to keep it later, after losing weight. lose. The well-known philosophy of yoga is a great help 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 bind". In fact, yoga practice is focused on the vital activity of the whole person, as in India everything in our body is believed to be interconnected. For this reason, by practicing 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, and all the differences in the practices of these schools have one thing in common - the combination of physical postures (asanas), breathing and relaxation techniques. One of the most popular types of yoga for beginners is hatha yoga, and that is the first step to mastering this philosophy.
Physical health benefits
Yoga in today’s world is one of the most popular ways to improve the body. Through regular exercise, you can reduce and get rid of pain in the lower back, excess weight, stress and depression completely. Another great thing when practicing yoga is the increased flexibility, which helps to avoid some spinal problems that may result from an inactive lifestyle.
With all the positive effects of yoga on the human body, among the methods to lose weight, it is not the most. The fact of the matter is that many want to add fruit as quickly as possible, without realizing how harmful and dangerous it is to the body, rather than, overcoming themselves, doing yoga as part of their lives and, although it is much slower, to achieve a more lasting result.
Yoga classes work, first and foremost, on you, your thoughts, nutrition and life in general, so this practice is ideal for losing weight. 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 only be achieved if all exercises are done correctly.
The first thing you need to learn before you start mastering asanas is to breathe properly. Yoga classes will only be beneficial and enjoyable if the breathing cycles are taken properly. For this reason, because he first decided to start practicing yoga, it is best to practice for a while in a group, under the supervision of a master. Video tutorials are also planned 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 get in shape. The truth of the matter is, 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 from yoga practice will only appear after 2-3 months, which is not suitable for everyone, of course, the sooner the result is noticed, the more consistency will result. . But those women who continue to exercise, without losing interest in classes, not only get a toned body, but also a new life without diseases and negativity.
The effectiveness of yoga is proven at least by how fast it has spread around the world. In America alone, more than 60% of the population has practiced or practiced it. For those who are still about to learn new knowledge, a number of reasons can be given that allow one to draw conclusions as to whether it is worthwhile to introduce the practice of yoga into their life:
- 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 effect of losing weight.
- Oxygen, which enriches the body through breathing exercises, promotes the breakdown of fats, speeds up metabolism and fills the body with energy, reducing hunger.
- It is not necessary to treat cases of stress and depression with pills or to seize them with fatty foods and sugars, yoga will help to work out stress at the body level and get rid of it. In addition, yoga practice allows you to lower the stress hormone cortisol, which stimulates the appearance of fatty deposits on the abdomen.
- Yoga exercises stabilize blood glucose levels, which can help you get rid of obesity.
- Balanced yoga classes help get rid of the insomnia, because scientists have proven that you need to sleep at least 8 hours to lose weight.
What yoga is best to lose weight
There are many types of yoga, for example, hatha yoga, ashtanga yoga, bikram yoga and power yoga are the most famous of them. Recently, such an unusual form of yoga and antenna yoga is on the rise. These types of yoga contribute to weight loss, but for someone who is doing yoga, this is not the only goal at all. Take a closer look at each of the types listed:
- Hatha yoga is one of the simplest forms of yoga, this practice is believed to be an introduction to the basic course of yoga and is perfect for beginners who decide to lose weight at home. With the help of this practice, the muscles are studied in depth, which will not, of course, 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 more than a minute. This type of activity requires good preparation and stamina.
- Strength yoga refers to the combination of aerobics and ashtanga yoga. Despite the fact that asanas in this type of yoga are performed without interruption, while going over and over again, people with different levels of training can master this type of yoga. To facilitate training, the structure of asanas includes breathing and stretching complexes. 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 in which the classes are held should have a constant temperature of about 40˚ and the same humidity. This condition is important for weight loss, because sweat makes people lose too much water, which is retained in the body and toxins.
- When practicing aerial yoga, asanas are performed with a special canvas attached to the ceiling. By releasing the spine from excessive tension and stretching the body naturally with the help of a special fabric, you can perform the most difficult asanas, which is quite difficult in classical yoga. However, this type of yoga is not suitable for everyone, but for those with at least a little physical training.
When choosing one yoga or another type for yourself, it is important to understand that it is best to choose the most comfortable yoga for yourself, the one that you will do with pleasure. Do not torture yourself with power yoga unless your body is ready for it yet.
When engaging in any of the listed types of yoga, it is worth remembering that the main principle of yoga is to relax and slow progress towards the best result, because the one who is not in a hurry hits it.
Indications and contraindications for classes
Before you start practicing yoga, you should familiarize yourself with the suggestions on who and how yoga can help, as well as pay attention to violations of classes. After studying the first and second, and applying the acquired knowledge to yourself, you can safely start training.
Recovery through yoga practice can be recommended for people with the following health conditions:
- diseases of the spine, intervertebral hernia, stoop;
- joint diseases - arthritis and arthritis;
- 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 with the permission of the attending physician only) for people who:
- negative mental states that destroy the psyche;
- mental disorders and their borderline state (possibly 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 temporary ones, including:
- long-term daily treatment with medicinal substances;
- worsening period of chronic diseases;
- rehabilitation period after surgery;
- physical overload;
- sun stroke or vice versa hypothermia;
- increased body temperature (from 37 °);
- heavy loads associated with professional sports.
In addition to the points listed, there are general rules that you cannot do yoga on a full stomach (3-4 hours immediately after eating), and you should not exercise immediately after visiting a hot bath or sauna.
It is important to understand that due to heavy body execution, Ashtanga yoga course can not be admitted in cases where no physical preparation is necessary, in addition, if there are problems with high blood pressure, there are infectious diseases andcancer at any of the stages. . . Such restrictions are not accidental, because yoga classes change our body from the inside out, and in the case of serious diseases, any changes in the body can lead to serious deterioration of health.
Attention must also be paid to such a moment, which is important for yoga practice, such as menstruation in women. Contrary to the myths that classes are strictly forbidden these days, it is worth noting that in this case we are not talking about yoga practice, but about heavy physical exercise. By the way, yoga has a positive effect on the pelvic organs in women, thereby getting relief from chronic inflammation and painful periods. If we are talking about any prohibition, then you need to know that you cannot do inverted asanas on the days of the month and it is best to ensure that the training at this time is calm.
What time of day is best to do and what is the optimal length of classes
It is best to practice yoga in the morning to recharge your batteries for the entire day before you start a work day. However, many people, due to their body characteristics, prefer to sleep longer in the morning, and postpone evening yoga classes. There is nothing wrong with that, but it is best to know that yoga has special morning and evening complexes, with a certain set of asanas. So in the morning the complex is made "Surya Namaskar" (blessing to the sun), and in the evening - "Chandra Namaskar" (greeting to the moon).
It is considered that the optimal duration of a lesson is from 1 to 2 hours (plus or minus half an hour), for the sake of combination it is necessary to practice yoga at least 3-4 times a week, the choice isit is best to do yoga daily, and make it a habit. It should be understood that regular exercise will help you achieve the best results in yoga. It is an individual matter for you to choose how many times to do yoga per week and what will be the load, the most important thing is not to overload yourself, it is best to gradually move from simple tomore complicated.
Principles of nutrition combined with exercise
Nutrition is essential for yoga practice. This does not mean that, starting classes, you will have to adhere to the principles of a vegetarian diet, or switch to a raw food diet. But, starting to exercise seriously, the body itself will gradually change to the type of food that best suits you. In addition, many asanas, due to the reduction in the use of harmful products, work better because the body does not need to expend a huge amount of energy on processing food, and the remaining energy will help to achieve maximum results. achieved 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, therefore, when choosing the right set of food for weight loss, you canput in order not only the body and the inner world. Conscious eating exercises and yoga will help.
Types of poses for weight loss
In yoga, there are certain complexes for losing weight, including types of postures such as complex asanas, standing and inversion, bending and asanas aimed at relaxation (relaxation). These are the most effective main exercises to practice, which are the basis of any type of yoga.
Doing a yoga complex that encompasses all of the types of postures listed, 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.
Turns out
Every turn in yoga affects the intestines and digestion in general, improving metabolic processes and removing accumulated toxins from the body.
Stand stands
Asanas performed from a standing position help to focus more deeply on the activity and reduce the size of the abdomen, legs, back and hips.
Insist stands
The impact of asanas, performed in an inverted position, is primarily focused on strengthening the spine, in addition, when performed, the thyroid gland is stimulated and the internal organs are drained.
Slopes
To get a flexible body, as well as strengthen the muscles, the exercises performed in yoga from a sitting position will help; you can do them while standing.
Relaxation stands for
The lesson is usually ended with asanas aimed at relaxing. Thanks to them, you can relieve tension, release thoughts from anxiety and relax.
Simple asanas for weight loss at home
In yoga practice, it is essential to include asanas for weight loss. There are quite a few asanas, but here it is important to take into account the level of training available. When doing yoga, be sure to monitor your breathing, alternate inhalation and balanced exhalation in time. Proper breathing is one of the ingredients for successful weight loss through yoga.
Bend Forward - Uttrantana
To perform uttanaisa, you must stand up straight, straighten your back, extend your arms above you and exhale, bend slowly, touching your knees with your head. For greater effect of weight loss, you should grip your ankles with your hands, thereby increasing the tension.
The asana helps to burn fat deposits, eliminates folds 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 do it, you should take the support as you lie down and rise from the rug.
Dog Stand Down - Adho Mukha Svanasana
The asana has a general strengthening effect, increases metabolism and relieves back pain. To do it, you need to kneel, and relax the vertebrae of the cervical spine. When you exhale, you need to rub your knees from the mat and do a backstroke.
Warrior Pose - Virabhadrasana
Asana virabhadrasana, because the whole body is worked out during its application, is very important for losing weight. In doing so, you need to stand up straight, straighten your back, then as you exhale, put one leg forward and bend your knees slightly. Hands should be raised above you, clapping, as you exhale, bending backwards. The asana should be repeated in a mirror image on the other leg.
Standing with a Triangle - Utthita Trikonasana
Asana "Triangle" helps get rid of folds at the waist, stretches the legs perfectly and has a positive effect on the nervous system. Standing upright (feet shoulder width apart), bend over to the right foot, place the palm of your right hand on the mat, and place it at the foot. Raise your left hand parallel to the floor. Hold in this position for about a minute, then repeat with the other leg.
Pose a tree 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 clamps in the body. Also, this pose strengthens the arms and abs, strengthens the knee area. To perform this asana, you need to inhale, raise your hands high above you, entering your palms. Place one foot near the cage, trying to maintain balance and not fall. For a moment, you need to hold the asana, then change legs.
Chairman Pose - Utkatasana
The pose chair or utkatasana facilitates the strengthening of the thigh and calf muscles. After you have taken a steady position, straightened your shoulders, you have to raise your arms, exhale, and then connect your palms, sitting down slightly. After completing 10 cycles of inhalation and exhalation, 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 series of exercises. A properly executed bar allows you to work out all parts of the body without exception. To do this, you must lie on the floor on your stomach, while exhaling, you should lift the whole body from the surface of the floor, and push your elbows to the body at the same time as your feet. keep on toes. The more you stand up in this asana, the better it will reflect the body, but do not forget about moderation in the exercises.
Wind Release Pose - Pavanmuktasana
Asana "Pavanmuktasana" releases the body from gas. Make him lie flat on your back. Alternately, then one, then the other, then the two together, the legs are pulled in and as close as possible to the chest. With this asana, deep abdominal massage is performed and the leg muscles are strengthened.
Bow author - Dhanurasana
Asana "Dhanurasana" helps to stretch the body and increase its flexibility. Like other diluting asanas, the pose of the bow stimulates the intestines and corrects scoliosis. The asana is like an extended bow and can be done by emphasizing. When you exhale, you need to clasp your ankles with your hands and pull them to your head. A more complex version of this asana is to keep the tips of the toes.
Press 30 60 90
This author focuses on the abdominal muscles and helps burn fat. To perform the asana, one should lie on the floor. After exhaling, raising your feet a short distance from the floor, slowly lowering your feet, you need to keep both feet a few centimeters from the mat, then do some 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 done with a group and at home. Another great thing of such exercises in the fight against obesity is that there are no grim exercises or unacceptable diets. In addition, after you feel how everything is changing around, how your body is changing, you will do yoga with more and more pleasure.