One of the major problems in the modern world that affects both women and men is being overweight. Every year, leading a healthy lifestyle is becoming 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 complexes of physical exercises that allow you to lose weight quickly, however, the biggest difficulty is not to lose weight, but to keep it later, after losing weight. The philosophy of yoga known all over the world 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". Indeed, the practice of yoga is focused on the vital activity of a person as a whole, as in India it is believed that everything in our body is interconnected. For this reason, engaging in the practice of yoga, one can gradually notice how it changes not only the body, but the mood, the 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 postures (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.
Physical health benefits
Yoga in the modern world is one of the most popular ways to improve the body. Through regular exercise, you can reduce and thus completely eliminate lower back pain, excess weight, stress and depression. A big advantage when practicing yoga is greater flexibility, which helps avoid a number of spinal problems that can result from a sedentary lifestyle.
With all the positive effects of yoga on the human body, among the methods of losing weight, it is not the main one. The fact is that many want to add results as fast as possible, without realizing how harmful and dangerous it is to the body, rather than, by outdoing themselves, making yoga a part of their life and, albeit much more slowly, gaining a longer lasting result.
Yoga classes are, first of all, a work on yourself, your thoughts, nutrition and life in general, so this practice is ideal for losing weight. With the correct execution 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 performed correctly.
The first thing you need to learn before starting to master the asanas is to breathe correctly. Yoga classes will only be beneficial and enjoyable if the breathing cycles are properly constructed. For this reason, due to the fact that for the first time he decided to start practicing yoga, it is better to practice for a while in a group, under the supervision of a master. The video tutorials are also intended for those who already have some experience.
Reasons to do yoga to lose weight
For many women, weight loss yoga is not an effective way to get fit. The fact is that with a standard yoga class, lasting about an hour, you can lose up to 200 calories, while strength training allows you to burn 2 times more calories in 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 all people, because, as a rule, the faster the result is noticed, the greater the motivation for harmony . But those women who, without losing interest in the lessons, continue to practice, will receive not only a toned body, but also a new life without diseases and negativity.
The effectiveness of yoga is demonstrated at least by the speed with which it spread around the world. In America alone, more than 60% of the population has practiced it or is practicing it. For those who are still on the verge of new acquaintances, a number of reasons can be given that allow you to draw conclusions about the advisability of introducing the practice of yoga into your life:
- Yoga classes, thanks to a large number of static exercises that are performed with deep muscle work, help to lose weight with long-term retention of the effect of weight loss.
- Oxygen, which enriches the body through breathing exercises, promotes the breakdown of fats, speeds up metabolism and fills the body with energy, reducing hunger.
- Stressful situations and depression should not be treated with pills or sequestered with fatty and sugary foods, yoga will help to resolve stress at the body level and get rid of it. In addition, the practice of yoga allows you to lower the stress hormone cortisol, which then causes the appearance of fat 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 insomnia, because scientists have shown that to successfully lose weight, you need to sleep at least 8 hours.
Which yoga is best for losing weight
There are many types of yoga, for example the most famous are hatha yoga, ashtanga yoga, bikram yoga and power yoga. Recently, such an unusual type of yoga as aerial yoga is gaining. These types of yoga contribute to 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 simplest types of yoga, this practice is believed to be an introduction to the basic yoga course and is perfect for beginners who decide to lose weight at home. With the help of this practice, a thorough study of the muscles occurs, which, of course, will not 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 rigorous sequence of asanas, each of which is held for no 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 the asanas in this type of yoga are performed without interruption, passing into each other, this type of yoga can be mastered by people with different levels of training. To facilitate training, breathing complexes and stretching are included in the structure of the asanas. This type of yoga is considered to be one of the most effective in weight loss.
- Bikram yoga is a complex that consists of classic 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 losing weight, 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 fixed 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 another type of yoga for yourself, it is important to understand that it is better to choose the yoga that is most comfortable for you, the one you will do with pleasure. Don't torture yourself with power yoga if your body isn't ready for it yet.
When engaging in one of the listed types of yoga, it is worth remembering 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, you should familiarize yourself with the advice on who and how yoga can help, as well as pay attention to contraindications to classes. Having studied the first and second, applying the information received to 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, curvature;
- joint diseases - arthritis and arthrosis;
- chronic fatigue, increased levels of anxiety, stress, depression and sleep disturbances;
- asthenic syndrome;
- vegetative dystonia;
- dysfunction of internal organs;
- chronic diseases;
- excess weight.
You shouldn't practice yoga (or only with your doctor's permission) for people who have:
- negative mental states that destroy the psyche;
- mental disorders and his borderline state (possibly due to substance abuse);
- diseases of the cardiovascular system: tachycardia, arrhythmia, heart disease, myocardial dystrophy;
- diseases of the circulatory system;
- problems with the musculoskeletal system;
- head trauma;
- malignant neoplasms;
- stones in the gallbladder.
In addition to the main contraindications, there are temporary ones, which 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 according to which you cannot do yoga on a full stomach (only 3-4 hours after eating) and you shouldn't even exercise right after visiting a hot bath or sauna.
It is important to understand that due to heavy physical exertion, they may not be admitted to the Ashtanga yoga course in cases where physical preparation is not required, furthermore, if there are problems with high blood pressure, there are infectious diseases and cancer in one. any of the stages. . . Such restrictions are not accidental, because yoga classes change our body from the inside, and in the case of serious diseases, any changes in the body can lead to a serious deterioration in health.
Even such a moment, which is important for the practice of yoga, such as menstruation in women, requires attention. Contrary to the myths that classes are strictly prohibited these days, it is worth saying that in this case it is not about yoga practice, but about heavy 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, then you need to know that on the days of menstruation you can not do inverted asanas and it is better to make sure that the training at this time is delicate.
What time of day is it best to do and what is the optimal duration of the lessons
It is best to practice yoga in the morning to recharge your batteries for the whole day before starting a work day. However, many people, due to the characteristics of their body, prefer to sleep longer in the morning and postpone yoga classes in the evening. There is nothing wrong with that, but it is best to know that in yoga there are special morning and evening complexes, with a certain set of asanas. Then in the morning the "Surya Namaskar" (sun salutation) complex is performed, and in the evening - "Chandra Namaskar" (moon salutation).
The optimal duration of a class is considered 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 every day, making 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 the load will be is an individual matter, the most important thing is not to overload yourself, it is better to gradually move from simple to more complex.
Nutritional principles combined with exercise
Nutrition is essential for the practice of yoga. This does not mean that you will have to adhere to vegetarian dietary principles or switch to a raw food diet when starting classes. But, starting to practice seriously, 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 of the use of harmful products, will turn out better, because the body does not have to spend an enormous amount of energy on food processing and the remaining energy will help to achieve maximum results. lose weight.
Many yoga fans practice the Ayurvedic approach to nutrition, which reflects the influence of most foods on our body and emotions, therefore, by choosing the right set of foods for weight loss, you can not only tidy up. the body and the inner world. Mindful eating and yoga exercises will help.
Types of poses for weight loss
In yoga, there are some complexes for losing weight, including types of postures such as twisting, standing and inverted asanas, pushups, and relaxation (relaxation) asanas. These are the main and most effective exercises for practice, which form the basis of any type of yoga.
By performing a yoga complex that includes all 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 practice outdoors.
twist
All twists in yoga affect the gut and digestion in general, improving metabolic processes and removing accumulated toxins from the body.
Standing poses
Asanas performed from a standing position help to focus more fully on the activity and reduce the volume of the abdomen, legs, back and hips.
Inverted poses
The influence of the 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, in addition to strengthening the muscles, the inclinations that are performed in yoga from a sitting position will help; you can also do them while standing.
Relaxation poses
It is customary to conclude the lesson with asanas aimed at relaxation. Thanks to them, you can relieve tension, free your thoughts from anxiety and relax.
Simple asanas to lose weight at home
In the practice of yoga, it is imperative to include asanas for weight loss. There are some of these asanas, but here it is important to take into account the level of training available. When doing yoga, be sure to monitor your breathing, alternating the same inhalation and exhalation over time. Proper breathing is one of the ingredients for successfully losing weight through yoga.
Forward bend - Uttanasana
To perform uttanasana, you need to stand upright, straighten your back, stretch your arms above you and exhale, slowly bend over, touching your knees with your head. For a greater weight loss effect, you should grab your ankles with your hands, thereby increasing the tension.
The asana helps burn fat deposits, eliminates folds in the abdomen.
Pose of the cobra - Bhujangasana
Asana "Cobra" promotes digestion and works the main organs of the human body. Additionally, the asana relieves tension in the spine. To perform this, you should take the support while lying down and get up off the mat.
Downward Dog Pose - Adho Mukha Svanasana
The asana has a general strengthening effect, increases metabolism and relieves back pain. To perform it, you need to kneel, relaxing the vertebrae of the cervical spine. As you exhale, you need to tear your knees off the mat and do a back bend.
Pose of the warrior - Virabhadrasana
Asana virabhadrasana, due to the fact that the whole body is trained during its implementation, is very important for losing weight. Performing it, you need to stand straight, straightening your back, then as you exhale, put one leg forward and slightly bend the knee. The hands should be raised above you, bringing the palms together, as you exhale, folded back. The asana should be repeated in a mirror image on the other leg.
Position of the triangle - Utthita Trikonasana
Asana "Triangle" helps to get rid of the folds at the waist, perfectly stretches the legs and has a positive effect on the nervous system. Standing (feet shoulder-width apart), bent over the right leg, place the palm of the right hand on the mat, placing it on the foot. He raises his left hand parallel to the floor. Hold this position for about a minute, then perform with the other leg.
Tree position 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 the 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, bringing your palms together. Put one leg close to the horse, trying to keep your balance and not to fall. For a minute, you need to hold the asana, then switch legs.
Position of the chair - Utkatasana
Strengthening the thigh and calf muscles is facilitated by the chair pose or utkatasana. Having taken a standing position, straightening your shoulders, you need to raise your arms, exhale, and then connect your palms, sit down slightly. After completing 10 cycles of inhalation and exhalation, 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 correctly executed bar allows you to train all parts of the body without exception. To perform it, you need to lie on the floor on your stomach, while exhaling, you should lift your whole body off the floor surface, while simultaneously pressing your elbows to your body and keeping your feet on your toes. The more you can stand in this asana, the better it will reflect on the body, but don't forget about moderation in the exercises.
Wind Release Pose - Pavanmuktasana
Asana "Pavanmuktasana" frees the body from gases. Perform it lying on your back. Alternatively, then one, then the other, then both together, the legs are pulled in and as close to the chest as possible. 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 increases its flexibility. Like other weight loss asanas, the bow pose stimulates the intestines and corrects scoliosis. The asana is similar to an elongated bow and can be performed with a lying emphasis. As you exhale, you need to grab your ankles with your hands and bring them to 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, one should lie down on the floor. After exhaling, raise your legs to a little distance from the floor, slowly lowering your legs, you need to keep both legs 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 groups and at home. A huge advantage of such exercises in the fight against obesity is that there are no exhausting workouts or unbearable diets. Also, having felt how everything is changing around, how your body is changing, every time you will do yoga with more and more pleasure.