One of the main problems of women and men in the modern world is overweight. Every year, living a healthy lifestyle becomes more and more popular, while being overweight is considered indecent. There are already many diets, special weight loss plans and special physical exercise combinations that can make you lose weight quickly, but the biggest difficulty is not to lose weight, but to persevere after losing weight. The world-famous yoga philosophy is not only a good helper to get rid of excess weight, but also a good helper to change your life.
What is yoga
Yoga is an ancient Indian philosophical system. The word "yoga" means "connected" or "bound" in Sanskrit. In fact, the practice of yoga focuses on the important activities of a person as a whole, because in India, people believe that everything in our body is interconnected. Therefore, by practicing yoga, you can gradually notice that it not only changes the body, but also changes the overall mentality, environment and life.
There are a large number of different schools of yoga. The practice of these schools is different, but they have one thing in common-a combination of body postures (asanas), breathing and relaxation techniques. One of the most popular types of yoga for beginners is Hatha Yoga, which is the first step to master this concept.
Physical health benefits
Yoga is one of the most popular ways to improve the body in the modern world. Through regular exercise, you can reduce and completely get rid of low back pain, overweight, stress and depression. One of the major benefits of practicing yoga is increased flexibility, which helps to avoid many spinal problems that may be caused by a sedentary lifestyle.
Yoga has all the positive effects on the human body, and it is not the leader in weight loss methods. The fact is that many people want to increase the effect as soon as possible, but they do not realize the harm and danger of it to the body, instead of overcoming themselves and letting yoga become a part of their lives, although the speed is much slower, the effect is longer.
Yoga class is first of all exercises for yourself, your mind, nutrition and life, so this kind of exercise is an ideal choice for weight loss. With the correct performance of asanas, the body is full of oxygen, which has a positive effect on metabolism and reduces appetite. But this effect can only be achieved if all exercises are performed correctly.
Before you start mastering asanas, the first thing you need to learn is to breathe properly. Only when the breathing cycle is properly established can yoga classes be beneficial and enjoyable. For this reason, the fact that it is the first time to decide to start practicing yoga, it is best to practice for a period of time in a group under the supervision of a master. Video tutorials are also suitable for those who already have some experience.
Reasons to do yoga to lose weight
For many women, weight loss yoga is not an effective method of shaping. The fact is that in a standard yoga class that lasts about an hour, you can lose up to 200 calories, and strength training allows you to burn twice as many calories in the exact same amount of time. In addition, the first result of yoga practice will only appear after 2-3 months, which of course is not suitable for everyone, because usually, the more obvious the result, the stronger the motivation for harmony. But those women who do not lose interest in the courses and continue to practice will not only get a fit body, but also a new life free of diseases and negative emotions.
The effectiveness of yoga is at least proven by the speed at which it spreads around the world. In the United States alone, more than 60% of the population has practiced or are practicing. For those who are still on the verge of new knowledge, many reasons can be given to conclude whether it is worthwhile to introduce yoga practice into their lives:
- Yoga class, because a large number of static exercises are carried out through deep muscle training, it helps to lose weight and maintains the weight loss effect for a long time.
- Oxygen enriches the body through breathing exercises, promotes fat decomposition, accelerates metabolism, fills the body with energy, and reduces hunger.
- Stressful situations and depression do not have to be treated with pills or high-fat and sugary foods. Yoga will help resolve stress and get rid of it on a physical level. In addition, practicing yoga can reduce the stress hormone cortisol, which can lead to fat deposits in the abdomen.
- Yoga exercises can stabilize blood sugar levels, which can help you get rid of obesity.
- Balance yoga classes can help get rid of insomnia, because scientists have proven that to successfully lose weight, you need to sleep for at least 8 hours.
Which yoga weight loss effect is good
There are many types of yoga, for example, the most famous are Hatha Yoga, Ashtanga Yoga, Bikram Yoga and Power Yoga. Recently, an unusual type of yoga like aerial yoga has become more and more popular. These types of yoga help to lose weight, but for people who do yoga, this is by no means the only goal. Take a closer look at each type listed:
- Hatha yoga is one of the simplest types of yoga. I believe this practice is an introduction to basic yoga courses and is very suitable for beginners who decide to lose weight at home. With the help of this exercise, an in-depth study of the muscles is carried out, which of course will not produce 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, with each asana for no more than one minute. This type of activity requires good preparation and endurance.
- Power yoga refers to the combination of aerobic exercise and Ashtanga yoga. Although the asanas in this yoga are performed continuously, from one to the other, this yoga can be mastered by people of different training levels. In order to promote training, asanas include breathing complexes and stretching exercises. This type of yoga is considered one of the most effective ways to lose weight.
- 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 where the class is held should be kept at a constant temperature of about 40 degrees and the same humidity. This condition is very important for weight loss, because people lose excess water when sweating, which is retained in the body and in toxins.
- When practicing aerial yoga, asanas are performed using a special canvas attached to the ceiling. By releasing excessive tension in the spine and naturally stretching the body with the help of special fabrics, you can perform the most difficult asanas, which are quite difficult in classical yoga. However, this yoga is not for everyone, 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 best to choose the most comfortable yoga for yourself, the kind of yoga that allows you to do it happily. If your body is not ready, don't torture yourself with power yoga.
When engaging in any of the listed types of yoga, it is worth remembering that the main principles of yoga are relaxation and slowness to achieve the best results, because people who are not in a hurry win.
Indications and contraindications of the course
Before you start practicing yoga, you should be familiar with the advice on who and how yoga can help, and pay attention to the contraindications of the course. After learning the first and second and applying the received information to yourself, you can start training safely.
It is recommended that people with the following health conditions recover through yoga practice:
- Spinal diseases, intervertebral hernia, bending over;
- Joint disease-arthritis and joint disease;
- Increased levels of chronic fatigue, anxiety, stress, depression and sleep disorders;
- Frailty syndrome;
- Plant dystonia;
- Visceral dysfunction;
- Chronic diseases;
- Excess weight.
You should not practice yoga for the following people (or only with the permission of the attending physician):
- A negative state of mind that destroys the mind;
- Mental disorders and their critical state (may be due to drug abuse);
- Cardiovascular diseases: tachycardia, arrhythmia, heart disease, myocardial dystrophy;
- Circulatory system disease;
- Problems with the musculoskeletal system;
- Traumatic brain injury;
- Malignant tumor;
- Gallstone.
In addition to the main contraindications, there are some temporary contraindications. They include:
- Long-term use of drugs for daily treatment;
- Exacerbation of chronic diseases;
- Postoperative recovery period;
- Body overload
- Heat stroke and vice versa
- Increased body temperature (from 37°);
- Heavy loads associated with professional sports.
In addition to the points listed, there are some general rules. You can't do yoga when you're full (3-4 hours after a meal), and don't practice right after a hot bath or sauna.
It is important to understand that due to high physical exertion, they may not be admitted to Ashtanga Yoga classes without the necessary physical preparation. In addition, if they have high blood pressure, infectious diseases and any stage of cancer. . . . . . This restriction is not accidental, because yoga classes have changed our body from within. In the event of a serious illness, any change in the body will cause serious deterioration of health.
Such important moments for yoga practice, such as women's menstruation, also need attention. Contrary to the myth that classes are strictly prohibited these days, it is worth mentioning 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 women's pelvic organs, thereby relieving chronic inflammation and dysmenorrhea. If there are any taboos, then you have to know that in the days of menstruation, you cannot do the inverted pose, and the training should be gentle at this time.
What time of day is best to do and what is the best duration of the course
It is best to practice yoga in the morning and charge the battery for the entire day before starting the working day. However, due to physical characteristics, many people prefer to sleep longer in the morning and postpone yoga classes at night. There is nothing wrong with this, but it is best to know that there are special morning and evening complexes and a set of specific asanas in yoga. Therefore, perform the complex "Surya Namaskar" (Salute to the Sun) in the morning and "Chandra Namaskar" (Salute to the Moon) in the evening.
The best time for a class is considered to be 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 choice is to do yoga every day to make it a habit. It should be understood that regular practice will help you achieve the best results in yoga. It is a personal matter to choose how many times to do yoga every week and how much the load is. The most important thing is not to overload yourself. It is best to gradually transition from simple to complex.
Combining nutrition principles with exercise
Nutrition is essential for practicing yoga. This does not mean that you have to adhere to the vegetarian diet principle or switch to a raw food diet when you start class. However, after you start practicing hard, your body will gradually shift to the type of food that is most suitable for you. In addition, many asanas have better results because they reduce the use of harmful products, because the body does not have to spend a lot of energy on processed food, and the remaining energy will help achieve the maximum effect of yoga for weight loss.
Many yoga enthusiasts practice Ayurvedic nutrition, which reflects the influence of most foods on our body and emotions. Therefore, choosing the right food for weight loss can not only make the body and inner world organized. Conscious diet and yoga practice will help.
Types of postures for weight loss
In yoga, there are some weight loss complexes, including twisting, standing and upside-down poses, bending, and relaxation (relaxation) poses. These are the main and most effective practice exercises, and they form the basis of any type of yoga.
Performing a yoga complex that includes all the listed posture types, you can achieve good results through regular training within a few months. You can increase the impact of yoga on your body by starting to practice in fresh air.
Twisting
All the twists and turns in yoga generally affect the intestines and digestion, improve metabolic processes and remove toxins accumulated in the body.
Standing position
Asanas performed from a standing position help to focus more deeply on the activity and reduce the volume of the abdomen, legs, back and buttocks.
Inverted posture
The effects of asanas performed in an inverted posture are mainly focused on strengthening the spine. In addition, when performing these asanas, they stimulate the thyroid and excrete the internal organs.
slopes
In order to obtain a flexible body and strengthen muscles, it is helpful to practice the inclination of yoga from a sitting position; you can also practice it while standing.
Relaxed posture
It is customary to end the course in a relaxed posture. Thanks to them, you can relieve tension, release anxiety and relax thoughts.
Simple asanas to lose weight at home
In the practice of yoga, asanas must be included to lose weight. There are many such asanas, but here it is important to consider the level of training available. When doing yoga, you must pay attention to breathing, alternating inhalation and exhalation. Correct breathing is one of the elements for successful weight loss through yoga.
Forward Bend-Uttanasana
When practicing uttanasana, you need to stand up straight, straighten your back, extend your arms up, and then exhale, slowly bend your waist and touch your knees with your head. In order to get a greater weight loss effect, you should grab your ankles with your hands to increase tension.
Asanas help burn fat deposits and eliminate abdominal wrinkles.
Cobra pose-Bhujangasana
The asana "cobra" promotes digestion and acts on the main organs of the human body. In addition, asanas can relieve tension in the spine. To perform it, you should hold the support while lying down and getting up from the carpet.
Downward Dog Pose-Adho Mukha Svanasana
Asanas have a universal strengthening effect, which can increase metabolism and relieve back pain. To perform it, you need to kneel down while relaxing the vertebrae of the cervical spine. When you exhale, you need to pull your knees off the mat and bend back.
Warrior pose-Virabhadrasana
Asana virabhadrasana, as the whole body is exercised during its implementation, is very important for weight loss. To perform it, you need to stand up straight, straighten your back, and then, as you exhale, move one leg forward and bend your knee slightly. Your hands should be raised above you and clasp your palms together, bending backwards when you exhale. The pose should be repeated in a mirror image on the other leg.
Triangle-Utthita Trikonasana
The "triangle" asana helps to eliminate waist wrinkles, stretch the legs perfectly and have a positive effect on the nervous system. Stand up straight (with your feet shoulder-width apart), bend your right leg, and place the palm of your right hand on the mat and place it on your feet. Raise your left hand parallel to the floor. Maintain this position for about a minute, then switch to the other leg to practice.
Tree or Vrikshasana
The asana "tree" teaches you to maintain balance, synchronize the left and right parts of your body, and get rid of the grip of the body. In addition, this posture can strengthen the arms and abdominal muscles and strengthen the knee area. To perform this asana, you need to inhale, raise your hands above you, and join your palms. Place one leg next to your crotch while trying to maintain balance instead of falling. For one minute, you need to maintain the asana and then switch legs.
Chair pose-Utkatasana
Chair posture or utkatasana helps strengthen the thigh and calf muscles. After standing, straighten your shoulders, lift your arms up, exhale, then put your hands together and sit down slightly. After completing 10 cycles of inhalation and exhalation, then come out of the asana.
plate
For those who decide to overcome overweight, the plank is the most powerful pose. It can be practiced separately from yoga or included in a set of exercises. A correctly executed bar allows you to exercise all parts of your body without exception. To do this, you need to lie prone on the floor. When you exhale, you should lift your entire body from the floor surface while pressing your elbows on your body and your toes on your toes. The more you stand in this pose, the better it will reflect to the body, but don’t forget to exercise moderation.
Wind release pose-Pavanmuktasana
The asana "Pavanmuktasana" frees the body from gas. Perform on your back. Alternately, then one, then another, then two together, with the legs pulled in and as close to the chest as possible. Through this asana, a deep abdominal massage is performed to strengthen the leg muscles.
Bow pose-Dhanurasana
The asana "Dhanurasana" helps to stretch the body and increase its flexibility. Like other weight loss poses, bow poses can stimulate the intestines and correct scoliosis. The asana is similar to a stretched bow and can be performed by laying down for emphasis. When you exhale, you need to grab your ankles with your hands and pull them onto your head. A more complicated version of this pose is to hold the toes.
Press 30 60 90
This posture focuses on the abdominal muscles and helps burn fat. To perform asanas, one should lie on the floor. After exhaling, lift your legs off the ground for a short distance, slowly lower your legs, keeping your legs a few centimeters away from the mat, and then perform several breathing cycles with your feet on the floor. The exercise should be repeated several times, raising the legs higher and higher.
All the poses listed above can be performed in small groups and at home. In the fight against obesity, a major advantage of this type of exercise is that there is no hard exercise or unbearable diet. In addition, feel how everything around you changes, how your body changes, every time you do yoga, you will be happier and happier.