One of the major problems of the modern world concerning women and men is being overweight. Every year, leading a healthy lifestyle becomes more and more popular, and at the same time, being overweight is considered simply indecent. There are already many diets, special weight loss programs and special exercise complexes that allow you to lose weight quickly, however, the biggest challenge is not to lose weight, but to keep it later. after losing weight. The philosophy of yoga known around the world is of 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". Indeed, the practice of yoga is centered on the vital activity of a person as a whole, since in India it is believed that everything in our body is interconnected. For this reason, by engaging in the practice of yoga, you can gradually notice how it changes not only the body, but the state of mind, environment and life in general.
There are a large number of different yoga schools, with all the differences in the practices of these schools, they have one thing in common - the combination of physical positions (asanas), breathing techniques and relaxation. One of the most popular types of yoga for beginners is hatha yoga, which is the first step in mastering this philosophy.
Benefits for physical health
Yoga in the modern world is one of the most popular ways to improve the body. With regular exercise, you can reduce and then completely get rid of lower back pain, excess weight, stress, and depression. A great advantage when practicing yoga is increased flexibility, which helps to avoid a number of spinal problems that can arise from a sedentary lifestyle.
With all the positive effects of yoga on the human body, among the weight loss methods, this is not the main one. The point is that many want to add results as quickly as possible, not realizing how harmful and dangerous it is for the body, rather than, outdoing themselves, making yoga a part of their life and, although manymore slowly, achieve a more lasting result.
Yoga classes are above all a work on oneself, on his thoughts, his diet and his life in general, this practice is therefore ideal for losing weight. With the correct performance of asanas, the body is saturated with oxygen, which has a positive effect on the metabolism and reduces appetite. But this effect can only be achieved if all the exercises are performed correctly.
The very 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 respiratory cycles are properly constructed. Because of this, the fact that for the first time decided to start practicing yoga, it is better to practice for some time in a group, 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, yoga for weight loss is not an effective way to get in shape. The point is, on a standard yoga class, lasting about an hour, you can lose up to 200 calories, while weight training allows you to burn twice as many calories at exactly the same time. In addition, the first results of yoga practice will appear only after 2-3 months, which, of course, is not suitable for everyone, since, as a rule, the faster the result, the moremotivation for harmony is strong. But those women who, without losing interest in classes, continue to practice, will not only receive a toned body, but also a new life without diseases and negativity.
The effectiveness of yoga is proven at least by the speed with which it has spread across the world. In America alone, over 60% of the population has practiced or practiced it. For those who are still on the verge of new knowledge, a number of reasons can be put forward that allow conclusions to be drawn as to whether it is advisable 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 weight loss effect.
- Oxygen, which enriches the body through breathing exercises, promotes the breakdown of fat, speeds up metabolism and fills the body with energy, thereby reducing hunger.
- Stressful situations and depression should not be treated with pills or grabbed with fatty and sugary foods, yoga will help to remove stress from the body and get rid of it. In addition, the practice of yoga lowers the stress hormone cortisol, which then causes fatty deposits to appear on the abdomen.
- Yoga exercises stabilize blood sugar levels, which can help you get rid of obesity.
- Balanced yoga classes help get rid of insomnia because scientists have proven that in order to lose weight successfully, 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 best known are hatha yoga, ashtanga yoga, bikram yoga and power yoga. Recently, such an unusual type of yoga as aerial yoga has gained traction. These types of yoga aid in weight loss, but for a person who practices yoga, this is by no means the only goal. Take a closer look at each of the listed types:
- Hatha yoga is one of the simpler types of yoga, it is believed that this practice is an introduction to basic yoga class and is perfect for beginners who decide to lose weight at home. With the help of this practice, a deep study of the muscles occurs, which, of course, will not give a strong weight loss effect, 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 only held for more than a minute. This type of activity requires good preparation and endurance.
- Strength yoga refers to the combination of aerobics and Ashtanga yoga. Despite the fact that the asanas of this type of yoga are performed without interruption, passing one another over each other, this type of yoga can be mastered by people with different levels of training. To facilitate training, breathing complexes and stretches are included in the structure of asanas. This type of yoga is considered to be one of the most effective for weight loss.
- Bikram yoga is a complex of classical asanas and breathing exercises. However, the most important thing when practicing these types of yoga is that the room where the classes are held should have a constant temperature of around 40˚ and the same humidity. This condition is important for weight loss because by sweating people lose excess water, which is retained 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 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 at least some physical training.
When choosing one or the other type of yoga for yourself, it is important to understand that it is best to choose the yoga that is most comfortable for yourself, the one that you will happily do. Don't torture yourself with power yoga if your body isn't ready for it yet.
When engaging in any of the types of yoga listed, it should be remembered that the main principle of yoga is relaxation and the slow progression to the best result, because whoever is in no hurry wins.
Indications and contraindications for courses
Before you start practicing yoga, you should familiarize yourself with the recommendations for whom and how yoga can help, as well as pay attention to contraindications to classes. Having studied the first and the second, applying the received information to yourself, you can safely begin to train.
Recovery through the practice of yoga may be recommended for people suffering from the following health conditions:
- diseases of the spine, intervertebral hernia, curvature;
- joint diseases - arthritis and osteoarthritis;
- chronic fatigue, increased levels of anxiety, stress, depression and sleep disturbances;
- asthenic syndrome;
- vegetative dystonia;
- dysfunction of internal organs;
- chronic diseases;
- overweight.
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 disorders and its borderline state (possibly due to drug addiction);
- 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 contraindications, they include:
- long-term daily treatment with medicinal substances;
- period of exacerbation of chronic diseases;
- rehabilitation period after surgery;
- physical overload;
- sunstroke or vice versa hypothermia;
- increase in 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 (only 3-4 hours after eating), nor should you practice immediately after visiting a hot bath. or a sauna.
It is important to understand that due to intense physical exertion, they may not be admitted to Ashtanga yoga class in cases where there is no physical preparation required, moreover, if there ishigh blood pressure problems, there are infectious diseases and cancer at any stage. . . Such restrictions are not accidental, because yoga classes change our body from the inside out, and with serious illnesses, any changes in the body can lead to serious deterioration in health.
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 should be said that in this case we are not talking about yoga practice, but about intense physical exertion. By the way, yoga has a positive effect on the pelvic organs in women, thereby relieving chronic inflammation and painful periods. If we are talking about a ban, you should know that on menstruation days you cannot do reverse asanas, and it is better to make sure that the training at that time is gentle.
What time of day is it best to do it and what is the optimal duration of the lessons
It is best to practice yoga in the morning to recharge your batteries throughout the day before starting a day of work. However, many people, due to their body characteristics, prefer to sleep longer in the morning and postpone yoga classes in the evening. There is nothing wrong with it, but it is best to know that in yoga there are special morning and evening complexes, with a certain set of asanas. So in the morning the complex "Surya Namaskar" (sun salutation) is performed, and in the evening - "Chandra Namaskar" (moon salutation).
The optimal duration of a lesson is considered 1-2 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 isdo yoga daily, which makes it a habit. It should be understood that regular practice will help you achieve the best results in yoga. Choosing for yourself how many times to do yoga per week and what will be the load is an individual matter, the most important thing is not to overload yourself, it is better to gradually move from the simple to the more complex.
Nutritional principles combined with exercise
Nutrition is essential to the practice of yoga. This does not mean that when starting classes you will have to adhere to vegetarian dietary principles or switch to a raw diet. But, by starting to seriously practice, the body itself will gradually switch to the type of food that will be optimal for you. In addition, many asanas, due to the reduction in the use of harmful products, will turn out to be better, as the body does not have to expend a huge amount of energy to process food, and the remaining energy. will help to achieve optimal results by doing yoga for weight loss.
Many yoga fans practice the Ayurvedic approach to nutrition, which reflects the influence of most foods on our bodies and emotions. So, choosing the right set of foods for weight loss, you can bring order not only to the body and the inner world. Mindful eating and yoga exercises will help.
Types of poses for weight loss
In yoga, there are certain complexes for losing weight, including types of postures such as twisting, standing and inverted asanas, curls and asanas aimed at relaxation (relaxation). These are the main and most effective exercises for practicing, which form the basis of any type of yoga.
By performing a yoga complex that includes all of the types of postures listed, you can achieve good results in a matter of months with regular training. You can improve the effect of yoga on the body by starting to practice in the fresh air.
Torsion
All of the twists and turns of yoga affect the bowels and digestion in general, improving metabolic processes and removing accumulated toxins from the body.
Standing postures
Asanas performed while standing help to focus more deeply on the activity and reduce the bulk of the abdomen, legs, back, and hips.
Inverted postures
The influence of asanas, which are performed in an 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.
Tracks
To achieve a flexible body, as well as to strengthen the muscles, the inclinations that are performed in yoga from a seated position will help you; you can also perform them while standing.
Relaxation poses
It is customary to end the lesson with asanas aimed at relaxation. Thanks to them, you can relieve tension, release anxiety thoughts and relax.
Simple asanas for weight loss at home
In the practice of yoga, it is imperative to include asanas for weight loss. There are many such asanas, but here it is important to take into account the level of training available. When doing yoga, be sure to watch your breathing, alternating inhaling and exhaling equally in time. Good breathing is one of the ingredients for successful weight loss through yoga.
Forward turn - Uttanasana
To perform uttanasana, you need to stand up straight, straighten your back, stretch your arms above you and breathe out, slowly bending down, touching your knees with your head. For a greater weight loss effect, you need to grab your ankles with your hands, thereby increasing the tension.
Asana helps 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 perform it, you need to take the stand while lying down and get up off the mat.
Downward Dog Pose - Adho Mukha Svanasana
Asana has a general strengthening effect, increases metabolism and relieves back pain. To perform it, you need to kneel down while relaxing the vertebrae of the cervical spine. As you breathe out, you need to tear your knees off the mat and do a backbend.
Warrior pose - Virabhadrasana
Asana virabhadrasana, due to the fact that the whole body is worked during its implementation, is very important for weight loss. To perform it, you need to stand up straight, straighten your back, then, exhaling, put one leg forward and slightly bend the knee. The hands should be raised above you, joining the palms, as you exhale, lean back. The asana should be repeated mirroring on the other leg.
Triangle pose - Utthita Trikonasana
Asana "Triangle" helps get rid of folds at the waist, perfectly stretches the legs and has a positive effect on the nervous system. Stand straight (feet shoulder width apart), lean on the right leg, put the palm of your right hand on the mat, placing it at 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 keep balance and allows you to synchronize the left and right parts of the body, to get rid of the clamps in the body. Also, this pose strengthens the arms and abs, strengthens the knee area. To perform this asana, you need to breathe in, raising your hands high above you, bringing your palms together. Place one leg next to the crotch, while trying to maintain balance and not to fall. For a minute, you need to hold the asana, then switch legs.
Chair Pose - Utkatasana
The strengthening of the thigh and calf muscles is facilitated by the chair pose or utkatasana. After taking a standing position, straightening your shoulders, you need to raise your arms, exhale, then connect your palms, sit lightly. After completing 10 cycles of inspiration and expiration, then come out of 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 set of exercises. A correctly executed bar allows you to work all parts of the body without exception. To perform it, you need to lie on the floor on your stomach, while exhaling, you need to lift the whole body off the surface of the floor, while at the same time pressing your elbows on the body and keeping your feet on the toes. The more you manage to stand upright in this asana, the better it will reflect on the body, but remember moderation in the exercises.
Wind release pose - Pavanmuktasana
Asana "Pavanmuktasana" frees the body from gases. Perform it lying on your back. In turn, then one, then the other, then both together, the legs are drawn in and as close as possible to the chest. With this asana, a deep abdominal massage is performed and the leg muscles are strengthened.
Bow pose - Dhanurasana
Asana "Dhanurasana" helps to stretch the body and increase its flexibility. Like other slimming asanas, the bow pose stimulates the bowels and corrects scoliosis. The asana is similar to a stretched arch and can be performed with emphasis while lying down. As you breathe out, you should squeeze your ankles with your hands and pull them towards your head. A more complicated version of this asana involves holding the tips of the toes.
Press 30 60 90
This pose focuses on the abdominal muscles and helps burn fat. To perform the asana, you have to lie on the floor. After exhaling, raise your legs a short distance from the floor, slowly lowering your legs, you should hold both legs a few inches from the mat, then perform several cycles of breathing and put your feet on the floor. The exercise should be repeated several times, lifting the legs higher and higher.
All of the asanas listed above can be performed both in a group and at home. A huge advantage of these exercises in the fight against obesity is that there are no strenuous workouts or unbearable diets. Moreover, after feeling how everything changes around, how your body changes, each time you will do yoga with more and more pleasure.