One of the leading problems of the modern world, affecting both women and men, is overweight. Every year, leading a healthy lifestyle is becoming 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, but the biggest difficulty is not to lose weight, but to keep it later, after losing weight. The world-famous philosophy of yoga 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 the Sanskrit word "yoga" means "connection" or "binding". In fact, the practice of yoga is focused on the vital activity of man as a whole, because in India it is believed that everything in our body is interconnected. doing yoga practice, you can gradually notice how 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 - the combination of physical postures (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.
Physical health benefits
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 low back pain, overweight, stress and depression. A big plus in practicing yoga is the 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 methods of weight loss, it is not the leading one. The fact is that many people want to add results as quickly as possible, without realizing how harmful and dangerous it is for the body, instead of overcoming themselves, making yoga a part of their lives and, although much slower, achieving more. -permanent result.
Yoga classes are primarily work on yourself, on thoughts, nutrition and life in general, so this practice is ideal for weight loss. When the asanas are performed correctly, the body is saturated with oxygen, which has a positive effect on metabolism and reduces appetite. But this effect can be achieved only if all the exercises are performed correctly.
The first thing you need to learn before you start mastering the asanas is to breathe properly. Yoga classes will be useful and enjoyable only if the breathing cycles are properly constructed. For this reason, the fact that you first decide to start practicing yoga, it is better to practice some time in a group, under the supervision of a master. Video tutorials are also designed 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 fact is that in 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. Also, the first results of practicing yoga will appear only after 2-3 months, which, of course, is not suitable for everyone, because, as a rule, the faster the result, the greater the motivation for harmony. . But those women who, without losing interest in the classes, continue to practice, will receive not only a toned body, but also a new life without disease and negativity.
The effectiveness of yoga is proven at least by how fast it spreads around the world. In America alone, over 60% of the population has practiced it or is practicing it. For those who are still on the threshold of new knowledge, a number of reasons can be given that allow to draw conclusions about whether it is worthwhile to introduce the practice of yoga in their lives:
- Yoga classes, thanks to the large number of static exercises that are performed with deep muscle work, help to lose weight with long-term preservation of the effect of weight loss.
- Oxygen, which enriches the body through breathing exercises, promotes the breakdown of fats, speeds up metabolism and recharges the body with energy, reducing hunger.
- Stressful situations and depression should not be treated with pills or take advantage of fatty and sugary foods, yoga will help to overcome stress at the body level and get rid of it. In addition, practicing yoga allows you to reduce the stress hormone cortisol, which then provokes the appearance of fat deposits 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 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 which are hatha yoga, ashtanga yoga, bikram yoga and power yoga. Recently, such an unusual type of yoga as air yoga has been accumulating. These types of yoga contribute to weight loss, but for a person who does yoga, this is by no means the only goal. Take a closer look at each of the following species:
- Hatha yoga is one of the simplest types of yoga, it is believed that this practice is an introduction to the basic course of yoga and is ideal 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 effect of weight loss, 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 strict sequence of asanas, each of which lasts no more than a minute. This type of activity requires good preparation and endurance.
- Strength 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, passing into each other, this type of yoga can be mastered by people with different levels of training. To facilitate the training, the breathing complexes and stretching are included in the structure of the asanas. This type of yoga is considered one of the most effective for weight loss.
- Bikram yoga is a complex that consists of classical asanas and breathing exercises. The most important thing in practicing these types of yoga, however, is that the room in which the classes are held must have a constant temperature of about 40˚ and the same humidity. This condition is important for weight loss, because through sweating people lose excess water, which is retained in the body and toxins.
- When you practice air yoga, the asanas are performed using a special canvas attached to the ceiling. By relieving the spine of excessive tension and naturally stretching the body with the help of a special material, 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, the one that you will do with pleasure. Do not torment yourself with power yoga if your body is not ready for it yet.
When practicing any of the listed types of yoga, it is worth remembering that the basic 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 get acquainted with the recommendations of whom and how yoga can help, as well as pay attention to the contraindications for classes. Once you have studied the first and the second, applying the information to yourself, you can safely begin training.
Recovery through yoga practice can be recommended to people with the following health conditions:
- diseases of the spine, intervertebral hernia, bent;
- joint diseases - arthritis and osteoarthritis;
- chronic fatigue, increased levels of anxiety, stress, depression and sleep disorders;
- asthenic syndrome;
- vegetative dystonia;
- dysfunction of internal organs;
- chronic diseases;
- Overweight.
You should not practice yoga (or only with the permission of your doctor) for people who have:
- negative mental states that destroy the psyche;
- mental disorders and borderline conditions (probably due to substance abuse);
- diseases of the cardiovascular system: tachycardia, arrhythmia, heart disease, myocardial dystrophy;
- diseases of the circulatory system;
- musculoskeletal problems;
- craniocerebral trauma;
- malignant neoplasms;
- gallstones.
In addition to the main contraindications, there are temporary, they include:
- long-term daily treatment with drugs;
- period of exacerbation of chronic diseases;
- period of rehabilitation after surgery;
- physical overload;
- sunstroke or back hypothermia;
- fever (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 a meal), and you should not practice it immediately after visiting a hot tub 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 no physical training is required, in addition, if there are problems with high blood pressure, infectious diseases and cancer of each ofstages. . . Such restrictions are not accidental, because yoga classes change our body from within, and in the case of severe diseases, any change in the body can lead to serious deterioration of 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 forbidden these days, it is worth saying that in this case we are not talking about yoga practice, but about heavy physical activity. By the way, yoga has a positive effect on the pelvic organs in women, thus relieving chronic inflammation and painful periods. If we are talking about a ban, then you should 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 gentle.
What time of day is best to do and what is the optimal length of hours
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 better to know that in yoga there are special morning and evening complexes with a certain set of asanas. Thus, in the morning the complex "Surya Namaskar" (greeting to the sun) is performed, and in the evening - "Chandra Namaskar" (greeting to the moon).
The optimal duration of a lesson 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 option is to do yoga daily, 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 a week and what will be the load is an individual matter, the most important thing is not to overload, it is better to gradually move from simple to more complex.
Nutritional principles combined with exercise
Nutrition is essential for practicing yoga. This does not mean that when starting lessons, you will have to adhere to vegetarian eating principles, or switch to a raw food diet. But, starting to practice seriously, the body itself will gradually move 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 prove to be better, as the body does not have to expend a huge amount of energy on food processing, and the rest of the energy will help to achieve maximum 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 body and emotions, so by choosing the right set of foods for weight loss, you can organize not only the body and the inner world. Conscious eating and yoga exercises will help you.
Types of weight loss poses
In yoga there are certain weight loss complexes, including such postures as twisting, straightening and inverted asanas, bends and asanas aimed at relaxation (relaxation). These are the basic, most effective exercises to practice, which are the basis of any type of yoga.
Performing a yoga complex that includes all the listed types of poses, 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 in the fresh air.
Twisting
All the twists in yoga affect the intestines and digestion in general, improving metabolic processes and removing accumulated toxins from the body.
Standing postures
Asanas performed from an upright position help to focus more deeply on the activity and reduce the volume of the abdomen, legs, back and thighs.
Inverted poses
The influence of the asanas, which are performed in the inverted position, is aimed primarily at strengthening the spine, in addition, when they are performed, the thyroid gland is stimulated and the internal organs are drained.
Slopes
In order to get a flexible body, as well as to strengthen the muscles, the inclines that are performed in yoga from a sitting position will help; you can run them while standing.
Relaxation poses
It is customary for the lesson to end with asanas aimed at relaxation. Thanks to them you can relieve tension, release thoughts from anxiety 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 monitor your breathing, alternating inhaling and exhaling evenly over time. Proper breathing is one of the ingredients for successful weight loss through yoga.
Forward turn - Utanasana
To perform uttanasana, you need to stand up 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, you need to hold your ankles with your hands, thus increasing the tension.
The asana helps to burn fat, removes wrinkles in the abdomen.
Cobra Pose - Bhujangasana
Cobra asana promotes digestion and works the main organs of the human body. In addition, the asana relieves tension in the spine. To do this, you need to take the support while lying down and get up from the carpet.
Dog pose down - Adho Mukha Svanasana
The asana has a tonic effect, increases metabolism and relieves back pain. To do this, you need to kneel while relaxing the vertebrae of the cervical spine. As you exhale, you should take your knees off the mat and turn your back.
Warrior pose - Virababdrasana
Asana virabhadrasana, due to the fact that the whole body is trained during its performance, is very important for weight loss. Performing it, you should stand up straight, straighten your back, then when exhaling, put one leg forward and slightly bend the knee. The arms should be raised above you, the palms should be joined as you exhale, and you should bend backwards. The asana should be repeated in a mirror image of the other leg.
Triangle pose - Utthita Trikonasana
Asana "Triangle" helps to get rid of creases in the waist, perfectly stretches the legs and has a positive effect on the nervous system. Standing upright (feet shoulder-width apart), bend to the right foot, rest the palm of your right hand on the mat, placing it at the foot. Raise your left arm parallel to the floor. Hold in 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 part of the body, get rid of the brackets in the body. Also, this posture strengthens the arms and abdomen, strengthens the knee area. To perform this asana, you must inhale, raise your arms high above you, join your palms. Place one foot next to the crotch, while trying to maintain balance and not fall. You have to hold the asana for a minute, then change legs.
Table pose - Utkatasana
Strengthening the muscles of the thigh and calf is facilitated by the posture of the chair or duck. Taking an upright position, straightening your shoulders, you should raise your arms up, exhale and then connect your palms, sit slightly. After completing 10 cycles of inhaling and exhaling, then 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 set of exercises. Properly executed tape allows you to process all parts of the body without exception. To do this, you must lie on the floor on your stomach while exhaling, you must lift your whole body from the floor surface, while pressing your elbows to your body and keeping your feet on your toes. The more you manage to stand in this asana, the better it will affect the body, but do not forget about moderation in exercise.
Posture for releasing the wind - Pavanmuktashana
Asana "Pavanmuktashana" frees the body from gases. Perform it lying on your back. Alternatively, then one, then the other, then both together, the legs are drawn and as close to the chest as possible. With this asana, a deep massage of the abdomen is performed and the muscles of the legs 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 a stretched bow and can be performed by lying in an accent. As you exhale, you should squeeze your ankles with your hands and pull them towards your head. A more complex version of this asana is to hold 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 must lie on the floor. After exhaling, raise your feet a short distance from the floor, slowly lowering your feet, you need to keep both feet a few inches from the mat, then perform a few breathing cycles and place your feet on the floor. The exercise should be repeated several times, with the legs raised higher and higher.
All of the asanas listed above can be performed with a group or at home. A huge plus of such exercises in the fight against obesity is that there is no grueling workouts or unbearable diets. In addition, once you feel how everything is changing around you, how your body is changing, you will do yoga with more and more pleasure every time.