One of the leading problems in the modern world is overweight for both women and men. Year after year, leading a healthy lifestyle is becoming more popular, yet being overweight is simply considered indecent. There are already a number of diets, special weight loss programs and a complex of special physical exercises that allow you to lose weight fast, however, the biggest difficulty is not the weight loss, but later, after the weight loss. The world-renowned philosophy of yoga is a great help not only to get rid of extra pounds, but to change your whole life.
What is yoga
Yoga is an ancient Indian philosophical system. From Sanskrit, the word "yoga" means "connect" or "bind. "In fact, the practice of yoga focuses on the vital activity of the whole person, as in India it is believed that everything in our body is interconnected. Therefore, with yoga practice, you can gradually realize that 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 yoga schools, and despite these differences in practice, these schools 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.
Benefits of physical health
Yoga is one of the most popular ways to improve the body in the modern world. With regular exercise, you can reduce and then get rid of low back pain, overweight, stress and depression completely. A big plus during yoga practice is the increased flexibility that helps avoid many of the spine problems that result from a sedentary lifestyle.
With all the positive effects of yoga on the human body, this is not the leader among weight loss methods. The fact is that many people want to add results as quickly as possible without realizing how harmful and dangerous it is to the body, instead of beating themselves to make yoga a part of their lives and achieve a much more lasting result, albeit much more slowly.
Yoga classes work primarily on yourself, your thoughts, your diet, and your life in general, making this practice ideal for losing weight. By performing the asanas correctly, 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 performed correctly.
The very first thing you need to learn before you start mastering asanas is proper breathing. Yoga classes will only be useful and enjoyable if your breathing cycles are properly structured. Because of this, the fact that you first decided to start practicing yoga is better to practice in a group for a while under the supervision of a master. The video tutorials are also for those who already have some experience.
Causes of yoga for weight loss
For many women, dieting yoga is not an effective way to shape. The fact is that a regular yoga class that takes about an hour can lose up to 200 calories, while a fitness workout allows you to burn twice as many calories at exactly the same time. In addition, the first results of yoga practice appear only after 2-3 months, which of course is not suitable for all people, because in general, the sooner the result is noticeable, the greater the motivation for harmony. But women who, without losing interest in classes, continue to practice not only get a toned body, but also a new life without disease and negativity.
The effectiveness of yoga is evidenced at least by how quickly it spread throughout the world. In America alone, more than 60% of the population has exercised or is exercising it. For those who are still on the verge of new knowledge, there are a number of reasons to draw conclusions about whether it is worthwhile to introduce the practice of yoga into their lives:
- Yoga classes, thanks to a large number of static exercises with deep muscle work, help you lose weight and maintain the effect of weight loss in the long run.
- 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 need to be treated with pills or seized with fatty and sugary foods, yoga helps to process and get rid of stress at body level. In addition, practicing yoga allows you to reduce the stress hormone cortisol, which then causes the appearance of fatty deposits on your abdomen.
- Yoga exercises stabilize blood sugar levels, which can help get rid of obesity.
- Balanced yoga classes help get rid of insomnia because scientists have proven that you need to sleep at least 8 hours to successfully lose weight.
Which yoga is better for weight loss
There are many types of yoga, the most famous of which are hatha yoga, ashtanga yoga, bikram yoga and power yoga. Recently, an unusual kind of yoga like aerial yoga has spread. This type of yoga contributes to weight loss, but for a yoga person, this is by no means the only goal. Take a closer look at the types listed:
- Hatha yoga is one of the simplest types of yoga, believed to be an introduction to a basic yoga course and perfect for beginners who choose to lose weight at home. With the help of this practice, a deep study of the muscles takes place, which of course does not give a strong effect on weight loss, but prepares you for the more difficult asanas related to other yoga.
- Ashtanga yoga or dynamic yoga. This type of yoga is performed in a rigorous series of asanas, each lasting up to a minute. This type of activity requires good preparation and perseverance.
- Strength yoga refers to a combination of aerobics and ashtanga yoga. Although asanas are practiced in this type of yoga without interruption, intertwined, this type of yoga can be mastered by people of different qualifications. To facilitate training, the respiratory complexes and stretching are contained in the structure of the asanas. This type of yoga is considered one of the most effective for losing weight.
- Bikram Yoga is a complex of classic asanas and breathing exercises. However, the most important thing when practicing this type of yoga is to have a constant temperature of about 40 ° C and the same humidity in the room where the classes are held. This condition is important for weight loss because by sweating, people lose the excess water that remains in the body and toxins.
- When practicing aerial yoga, asanas are performed using a special canvas attached to the ceiling. If you release your spine from excessive tension and naturally stretch your body with the help of a special fabric, you can perform the heaviest 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 type or another of yoga, it is important to understand that it is better to choose the most comfortable yoga for yourself, the one you will be happy to do. Don’t torture yourself with strength yoga if your body isn’t ready for it yet.
When dealing with any of the types of yoga listed, it is worth noting 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, read the recommendations to whom and how yoga can help, and pay attention to the contraindications to the lessons. After studying the first and second, you can safely start training after applying the information you receive to yourself.
Healing with yoga exercises is recommended for people with the following health conditions:
- spinal diseases, intervertebral hernia, flexion;
- joint diseases - arthritis and arthritis;
- chronic fatigue, increased anxiety, stress, depression, and sleep disorders;
- asthenic syndrome;
- vegetative dystonia;
- internal organ dysfunction;
- chronic diseases;
- overweight.
Do not practice yoga (or only with the permission of your doctor) for those who:
- negative mental states that destroy the psyche;
- mental disorders and their borderline condition (probably due to drug abuse);
- cardiovascular diseases: tachycardia, arrhythmia, heart disease, myocardial dystrophy;
- diseases of the circulatory system;
- musculoskeletal problems;
- traumatic brain injury;
- malignancies;
- stones in the gallbladder.
In addition to the main contraindications, there are also temporary ones:
- long-term daily treatment with drugs;
- the period of exacerbation of chronic diseases;
- postoperative rehabilitation period;
- physical overload;
- sunstroke or vice versa hypothermia;
- elevated body temperature (from 37 °);
- high loads associated with professional sports.
In addition to the points listed, there are general rules that you should not have a stomach with a good stomach (only 3-4 hours after a meal) and should not be exercised immediately after visiting a hot bath or sauna.
It is important to understand that due to heavy physical exertion, they may not be able to be admitted to the Ashtanga Yoga course in cases where they do not have the necessary physical preparation, in addition to having high blood pressure problems at any stage of infectious diseases and cancer. . . Such restrictions are not accidental because yoga classes change our bodies from within, and in the case of serious illness, any change in the body can lead to serious deterioration in health.
Such a moment, which is important for yoga practice, such as women’s menstruation, also needs attention. Contrary to the myth that classes are strictly forbidden today, it is worth saying that in this case we are not talking about yoga practice, but about a great deal of physical exertion. Yoga otherwise has a positive effect on women’s pelvic organs, thereby relieving chronic inflammation and painful periods. If we are talking about any prohibition, you need to know that you cannot do reverse asanas on the days of your period, and it is better to make sure that your workout is gentle at this time.
Which time of day is best to do and what is the optimal duration of the hours
It’s best to do yoga in the morning to charge the battery all day before starting a work day. However, many people prefer to sleep longer in the morning and postpone yoga classes in the evening due to the nature of their body. There is nothing wrong with this, but it is better to know that there are special morning and evening complexes in yoga with certain asanas. So in the morning the "Surya Namaskar" complex (greetings to the sun) is performed and in the evening "Chandra Namaskar" (greetings to the moon).
The optimal duration of the lesson is 1-2 hours (plus or minus half an hour), for harmony you should do yoga at least 3-4 times a week, the best solution is to do yoga daily. habit. It should be understood that regular exercises will help you achieve the best results in yoga. You can individually choose how many times to do yoga per week and how much the load will be, the most important thing is not to overload yourself, it is better to gradually move from the simple to the more complicated.
Nutritional principles combined with exercise
Nutrition is essential for practicing yoga. This does not mean that you have to follow the principles of a vegetarian diet or switch to raw foods when you start classes. But starting with serious exercise, your body itself will gradually switch to the optimal diet for you. In addition, many asanas will be better because of the reduction in the use of harmful products, because the body does not have to spend a huge amount of energy to process food, and the remaining energy contributes to maximum results in yoga for weight loss.
Many yoga enthusiasts practice an Ayurvedic nutritional approach that reflects the impact of most foods on our bodies and emotions, so by choosing the right set of foods to lose weight, you can not only tidy up your body and inner world. Conscious eating and yoga exercises help.
Types of poses for weight loss
In yoga, there are certain complexes for weight loss, including these types of postures such as twisting, standing and reverse asanas, bends and asanas designed for relaxation (relaxation). These are the main, most effective practices of practice that form the basis of all types of yoga.
If you do a yoga complex that includes all of the listed posture types, you can achieve good results with regular training for a few months. You can increase the effect of yoga on your body if you start practicing fresh air.
Twisting
Every turn of yoga affects the intestines and digestion in general, improves metabolic processes and removes accumulated toxins from the body.
Standing poses
Asanas from a standing position help you focus more deeply on the activity and reduce the volume of your abdomen, legs, back and hips.
Reverse poses
The effect of asanas performed in the reverse position is primarily to strengthen the spine, and in addition, when stimulated, they stimulate the thyroid gland and lower the internal organs.
Slopes
The flexions performed from the sitting position in yoga help to gain a flexible body as well as strengthen the muscles; you can also do these while standing.
Relaxation poses
The lesson is usually finished with asanas designed for relaxation. Thanks to them, you can relieve tension, release thoughts from anxiety, and relax.
Simple asanas for losing weight at home
In the practice of yoga, it is imperative to take asanas for weight loss. There are quite a few such asanas, but here it is important to consider the level of training available. When doing yoga, be sure to watch your breathing, the alternation of inhalation and exhalation over time. Good breathing is one of the components of successful yoga weight loss.
Leaning forward - Uttanasana
To perform uttanasana, you need to stand up straight, straighten your back, stretch your arms over it and exhale, bending down slowly, touching your knees with your head. To have a greater effect on weight loss, you need to grab your ankle by hand, thereby increasing the tension.
Asana helps burn fat deposits, eliminates abdominal folds.
Cobra Pose - Bhujangasana
The asana "Cobra" promotes digestion and works in the main organs of the human body. In addition, the asana relieves spinal tension. To do this, remove the support while lying down and lift off the mat.
Downward dog pose - Adho Mukha Svanasana
Asana has a general strengthening effect, boosts metabolism and relieves back pain. To do this, you need to kneel while relaxing the vertebrae in your cervical spine. When exhaling, you should tear your knees off the mat and make a backrest.
Warrior pose - Virabhadrasana
The asana virabhadrasana, since the whole body is worked out during its exercise, is very important for weight loss. To do this, you need to stand up straight, you can straighten your back, then when exhaling, put one foot forward and bend your knees slightly. The hands should be raised above, the palms tied together while leaning back when exhaling. The asana should be repeated in the reflection of the other foot.
Triangle Pose - Utthita Trikonasana
The asana "triangle" helps to get rid of the folds of the waist, stretches the legs perfectly and has a positive effect on the nervous system. Standing straight (feet shoulder-width apart), bend down on your right foot, rest your right hand on the mat, and place it next to your foot. Raise your left hand parallel to the floor. Hold this position for about a minute, then do it with the other leg.
Tree pose or Vrikshasana
The asana "tree" teaches you to maintain balance and allows the left and right parts of the body to be synchronized to get rid of the clamps on the body. In addition, this pose strengthens the arms and abdominal muscles, strengthens the knee area. To perform this asana, you must inhale, raise your hands high, and tie your palms together. Place one foot next to your leg while trying to keep your balance and not fall down. You need to hold the asana for a minute and then change legs.
Chair pose - Utkatasana
Strengthening the muscles of the thigh and calf is aided by the chair pose or utkatasana. In a standing position, straightening your shoulders, you should raise your arms as you exhale, then tie your palms together and sit down slightly. Once you have completed the 10 inhalation and exhalation cycles, then come out of your asana.
Board
"Plank" is the strongest asana for those who have chosen to overcome overweight. It can be practiced separately from yoga or included in a series of exercises. A correctly executed rod allows you to work out all parts of the body without exception. To do this, you need to lie on the floor in your stomach, lift your entire body off the floor surface while exhaling, while pressing your elbows to your body and keeping your feet on your toes. The more you manage to stand in this asana, the more you reflect the body, but don’t forget the moderation of the exercises.
Windbreak pose - Pavanmuktasana
The asana "Pavanmuktasana" frees the body from gases. Perform it while lying on your back. Alternately, then one, then the other, then both together, the legs are retracted and as close to the chest as possible. With this asana, they perform a deep abdominal massage and strengthen the muscles of the legs.
Bow position - Dhanurasana
The asana "Dhanurasana" helps to stretch the body and increases its elasticity. Like other slimming asanas, the bow post stimulates the intestines and corrects scoliosis. The asana resembles an outstretched bow and can be performed by placing an emphasis while lying down. When exhaling, squeeze your ankle with your hand and pull it to your head. A more complicated version of this asana is keeping the tip of the toes.
Press the 30 60 90 key
This pose focuses on the abdominal muscles and helps burn fat. To perform the asana, you must lie on the floor. After exhaling, raise your foot a short distance from the floor, slowly lower your foot, keep both feet a few inches away from the mat, then perform several breathing cycles and place your foot on the floor. The exercise should be repeated several times, raising the legs higher and higher.
All of the asanas listed above can be done in groups and at home. A huge plus of such exercises in the fight against obesity is that there are no strenuous workouts or unbearable diets. In addition, feeling that everything is changing around you, how your body is changing, you will enjoy yoga with increasing pleasure each time.