Overweight is one of the major problems of the modern world concerning both women and men. Every year, leading a healthy lifestyle is becoming more and more popular, and at the same time being overweight is considered simply indecent. Since then there are many diets, special weight loss programs and special complexes of physical exercises that allow you to lose weight quickly, however, the biggest difficulty is not to lose weight, but to maintain it after losing weight. The philosophy of yoga, 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. From Sanskrit, the word "yoga" means "to join" or "to bind". Indeed, the practice of yoga focuses on the vital activity of an individual as a whole, as it is believed in India. that everything in our body is interconnected. For this reason, by engaging in yoga practice, you can gradually notice that it changes not only the body, but also the state of mind, environment and life in general.
There are a large number of different schools of yoga, with all the differences in the practices 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 beginnersThere 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 completely get rid of lower back pain, excess weight, stress and depression. A big plus is increased flexibility when doing the exercises, which helps avoid many of the spine problems that can arise from a sedentary lifestyle.
With all the positive effects of yoga on the human body, it is not a leader in methods of losing weight. The fact is that many people want to add results as quickly as possible, without realizing how harmful and harmful it is to the body. It is dangerous, instead, to overcome yourself, make yoga a part of your life and, at a much slower rate, achieve more lasting results. .
Yoga classes work, first of all, on yourself, on your thoughts, nutrition and life in general, so this practice is ideal for losing weight. With the correct performance of asanas the body is filled with oxygen, thereby affecting metabolism. Has a positive effect and reduces appetite. But this effect can be achieved only if all the exercises are done correctly.
The very first thing you need to learn before mastering the asanas is to breathe properly. Yoga classes will be beneficial and enjoyable only when the breathing cycles are created properly. For this reason, the fact that yoga for the first timeIt is better to practice in a group for some time under the supervision of a master. Video tutorials are also intended for those who already have some experience.
reasons to do yoga for weight loss
For many women, weight loss yoga isn't an effective way to gain shape. The fact is that in a standard yoga class lasting about an hour, you can lose up to 200 calories, while strength fitness training gives you the same amount of calories. Allows to burn 2 times more calories in time. Also, the first results from yoga practice will be visible only after 2-3 months, which, of course, is not suitable for every person, because, as a rule, , the faster the result is noticeable, the greater the motivation for harmony generated. But those women, who, without losing interest in classes, continue to practice, will not only get a shapely body, but also diseases andA new life will also be found without negativity.
The effectiveness of yoga is proven at least in part by how rapidly it spread around the world. In the US alone, more than 60% of the population has practiced or is practicing it. Several reasons can be given for them that allow one to draw conclusions about whether it is appropriate to include the practice of yoga in one's life:
- Yoga classes, thanks to a large number of static exercises that are performed with deep muscle work, help to lose weight while maintaining the effect of losing weight for a long time.
- Oxygen, which enriches the body through breathing exercises, promotes the breakdown of fat, speeds up the metabolism and fills the body with energy, reducing appetite.
- Treating stressful situations and depression doesn't have to be done with pills or seizures with fatty and sugary foods, yoga will help release and get rid of stress at the body's level. In addition, the practice of yoga will help you release stress hormones. Allows to reduce cortisol, which then provokes the appearance of fatty deposits on the abdomen.
- The practice of yoga stabilizes blood sugar levels, which can help you get rid of obesity.
- Balanced yoga classes help to get rid of insomnia, as scientists have proved that for successful weight loss you need to sleep at least 8 hours.
Which yoga is better to lose weight
There are many types of yoga, for example, the most famous of them are hatha yoga, ashtanga yoga, bikram yoga and shakti yoga. Recently, such an unusual type of yoga as aerial yoga is gaining ground. This type of yoga contributes to weight loss, but it is by no means the only goal for a person doing yoga. Take a closer look at each of the types listed:
- Hatha yoga is one of the simplest forms of yoga, it is believed that this practice is an introduction to a basic yoga course and is perfect for beginners who decide to lose weight at home. With the help of this exerciseThere is a thorough study of the muscles, which certainly will not give a strong effect of 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 a minute. This type of activity requires good preparation and stamina.
- Shakti 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, this type of yoga can be mastered by people with different levels of training. To facilitate, breathing complexes and stretching are included in the composition of the asanas. This type of yoga is considered one of the most effective in weight loss.
- 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 temperature of the room where the classes are conducted should be around 40˚ and the same humidity. This condition is important for losing weight, because sweating causes people to lose excess water, which remains in the body and toxins.
- When practicing aerial yoga, asanas are performed using a special canvas attached to the ceiling. By releasing the spine from excessive tension and naturally stretching the body with the help of a special cloth, 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 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. If your body is not yet ready for it, then torture yourself with Shakti Yoga. Do not
When engaging in any of the listed types of yoga, it is worth remembering that the core principles of yoga are relaxation and slow progress toward 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 get acquainted with the recommendations for which and how yoga can help, as well as the contraindications to classes. Having studied the first and second, the information received should be taken into account. Having implemented in yourself, you can safely start training.
Recovery through yoga practice may be recommended for people with the following health conditions:
- diseases of the spine, intervertebral hernia, stoop;
- joint diseases - arthritis and arthrosis;
- chronic fatigue, increased anxiety levels, 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 people who have:
- negative mental states that destroy the psyche;
- Mental disorder and its borderline (possibly due to substance abuse);
- diseases of the cardiovascular system: tachycardia, arrhythmia, heart disease, myocardial dystrophy;
- diseases of the circulatory system;
- problems of the musculoskeletal system;
- traumatic brain injury;
- malignant neoplasms;
- Stones in the gallbladder.
In addition to the main contraindications, which are temporary, they include:
- long-term daily treatment with medicinal substances;
- periods of exacerbation of chronic diseases;
- rehabilitation period after surgery;
- physical overload;
- sunstroke or vice versa hypothermia;
- increased body temperature (from 37 degrees);
- Heavy loads associated with professional sports.
In addition to the listed points, there are general rules according to which you can not do yoga on a full stomach (only 3-4 hours after eating), and you should not practice immediately after going to a hot bath or sauna.
It is important to understand that, due to heavy physical exertion, they cannot be admitted to the Ashtanga Yoga course in cases where there is no necessary physical preparation, moreover, if there is a problem of high blood pressure, there are infectious diseases and anyCancer in the stage. . . Such restrictions are not accidental, because yoga classes transform our body from the inside, and in case of serious diseases, any changes in the body can lead to serious health deterioration.
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 prohibited these days, it is worth saying that in this case we are talking about yoga practice. No, but talking about heavy physical exertion. By the way yoga has a positive effect on the pelvic organs in women, thereby relieving chronic inflammation and painful menstruation. If we are talking about any prohibitions, So you need to know that on the days of menstruation, you cannot do inverted postures and it is better to make sure that the training is gentle at this time.
What time of day is best to do and what is the optimal duration of classes
It is best to practice yoga in the morning to recharge your batteries for the whole day before starting the workday. However, many people, due to the characteristics of their bodies, prefer to sleep more in the morning, and postpone yoga classes in the evening. There is nothing wrong with this, but it is better to know that yoga consists of special morning and evening complexes with a certain set of asanas. So in the morning the complex "Surya Namaskar" (salutations to the sun) is performed, And in the evening - "Chandra Namaskar" (Salutations to the Moon).
The optimal duration of one 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, thisBuild a habit. It should be understood that regular practice will help you achieve the best results in yoga. Choosing for yourself how many times a week to do yoga and what the load will be is an individual matter, the most important thing is that yourDo not overload you, it is better to gradually move from simple to more complex.
nutritional principles combined with exercise
Nutrition is essential to the practice of yoga. This does not mean that starting classes, you have to follow vegetarian dietary principles, or switch to a raw food diet. But, starting to practice seriously, the body will slowly-will gradually change to the type of food that will be optimal for you. In addition, many postures will be better due to the reduction in the use of harmful products, because the body does not have to spend large amounts of energy on processing food, and the restEnergy will help to achieve maximum results. Doing yoga for weight loss.
Many yoga fans practice the Ayurvedic approach to nutrition, which reflects the effect of most foods on our bodies and emotions, thus, choosing the right set of foods for weight loss, you can help not only the body and the inner world. Mindful eating and yoga practice will help.
types of asanas for weight loss
In yoga, there are some complexes for losing weight, which include such postures as twisting, standing and inverted postures, crouching and asanas aimed at relaxation (relaxation). These are the main, most effective exercises to practice, which form the basis of any type of yoga.
Performing a yoga complex that includes all the listed types of asanas, you can achieve good results in a few months with regular training. You can enhance the effect of yoga on the body by starting practice in the fresh air.
twist
All twists in yoga affect the intestines and digestion in general, improving metabolic processes and removing accumulated toxins from the body.
standing posture
Asanas performed from a standing position help to focus more on the activity and reduce the volume of the abdomen, legs, back and hips.
inverted pose
The effect of asanas, which are performed in the 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 get a flexible body, as well as to strengthen the muscles, you can do the incline in yoga from a sitting position while standing.
relaxation pose
It is customary to end the lesson with asanas aimed at relaxation. Thanks to them, you can relieve stress, release thoughts from anxiety and relax.
easy asanas for weight loss at home
It is imperative to incorporate asanas for weight loss in the practice of yoga. There are a few such asanas, but it is important to take into account the level of training available here. While doing yoga, be sure to monitor your breathing, breathing alternately. Inhalation and exhalation equal time. Proper breathing is one of the ingredients for successful weight loss through yoga.
Forward Bend - Uttanasana
To perform Uttanasana, you need to stand straight, straighten your back, stretch your arms over you and exhale, slowly bend down, touching your knees with your head. For greater effect of weight loss. For this, you should hold your ankles with your hands, which increases the tension.
The asana helps burn fat deposits, eliminates folds in the abdomen.
Cobra Pose - Bhujangasana
The asana "Cobra" promotes digestion and works on the main organs of the human body. Also this asana relieves tension in the spine. To do this, you should take support while lying down and get up from the rug.
Downward Dog Pose - Downward Face Svanasana
The asana has a general strengthening effect, increases metabolism and relieves back pain. To do this, you need to kneel down, relaxing the vertebrae of the cervical spine. As you exhale. If you do, you need to tear your knees off the mat and make a backbend.
Warrior Pose - Virabhadrasana
Asana Virabhadrasana, due to the fact that the whole body is worked out during its implementation, is very important for losing weight. While doing it, you need to stand straight, straightening your back, then as soon asAs you exhale, put one leg forward and slightly bend your knee. Hands should be raised above you, palms together, as you exhale, lean back. Repeat the asana in mirror image on the other legshould go.
Triangle Pose - Utthita Trikonasana
Asana "Triangle" helps to get rid of folds at the waist, fully stretches the legs and has a positive effect on the nervous system. Stand straight (feet shoulder-width apart), bend on the right leg, with your right handRest your palm on the mat, place it on the foot. Raise your left hand parallel to the floor. Hold this position for about a minute, then perform with the other leg.
Tree Pose or Vrikshasana
Asana "Tree" teaches you to maintain balance and allows you to synchronize the left and right sides of the body, to get rid of stiffness in the body. Also, this pose strengthens the arms and abdomen, knees. Strengthens the area. To do this asana, you have to inhale, raise the hands upwards, join the palms. Try to maintain balance and fall, place one foot next to the crotch. One minuteFor, you need to hold the posture, then change legs.
Chair Pose - Utkatasana
Strengthening the thigh and calf muscles is facilitated by chair pose or Utkatasana. In a standing position, while straightening your shoulders, you need to raise your arms, exhale and then join your palms, slightly squatting. Needed. After completing 10 cycles of inhalation and exhalation, come out of the posture.
plank
"Plank" is the most powerful asana for those who have decided to overcome excess weight. It can be practiced separately from yoga, or be included in a set of exercises. One correctly performedThe bar allows you to work out all parts of the body without exception. To do it you need to lie on the floor on your stomach, on exhalation you should raise the whole body above the floor surface, withSimultaneously pressing your elbows to the body and keeping your feet on the toes. The more you manage to stand in this posture, the better it will reflect on the body, but do not forget about moderation in the exercise.
Pawan Muktasana - Pawan Muktasana
Asana "Pawanmuktasana" frees the body from gases. Do it lying on your back. Alternately, then one, then the other, then both together, the legs are drawn in and as close to the chest as possibleDeep massage of the abdomen is done by this asana and the muscles of the legs are strengthened.
bow pose - dhanurasana
The asana "Dhanurasana" helps to stretch the body and increases its flexibility. Like other slimming asanas, the bow pose stimulates the intestines and cures scoliosis. The asana is similar to a stretched bow and is stressed while lying down. As you exhale, you need to hold your ankles with your hands and pull them towards your head. A more complex version of this asana is to grasp the tips of the toes.
30 60 90 . press
This pose focuses on the abdominal muscles and helps in burning fat. To perform the asana one must lie down on the ground. After exhaling, lift your feet a short distance from the floor, slowly lowering your feet. To do this, you need to hold both feet a few centimeters from the mat, then do 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 listed above can be performed both in the group and at home. A big plus of such exercises in the fight against obesity is that there is no grueling workout or unbearable diet. Also, having realized that aroundHow everything is changing, how your body is changing, you will do yoga with more and more joy every time.