One of the main problems of the modern world regarding 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 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 losing weight, but keeping it off later, after losing weight. The yoga philosophy known all over the world is a great helper not only to get rid of excess weight, 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, because 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 see how 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 styles of yoga, with all the differences in the practice of these schools, they 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 to 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 then completely eliminate low back pain, excess weight, stress and depression. A big plus when practicing yoga is the increased flexibility, which helps avoid a number of spine problems that can arise 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 quickly as possible, without realizing how dangerous and harmful it is for the body, rather than overcoming themselves, making yoga a part of their lives and, although much slower, achieving more lasting results. .
Yoga classes, first of all, train yourself, on your mind, nutrition and life in general, so this exercise is ideal for weight loss. With the correct performance of the asana, 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 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 cycle is properly established. For this reason, the fact that for the first time decided to start practicing yoga, it is better to practice briefly in a group, under the supervision of a master. Video tutorials are also intended for those who already have experience.
Reasons to do yoga to lose weight
For many women, weight loss yoga is not an effective way to get in shape. The fact is that at a standard yoga class, which lasts about an hour, you can lose up to 200 calories, while strength fitness training allows you to burn 2 times as many calories in the same time. Also, the first results of yoga practice will appear only after 2-3 months, which, of course, is not suitable for everyone, because, as a rule, the sooner the results are visible, the more motivation for harmony appears. But those women who, without losing interest in classes, continue to train, will receive not only a toned body, but also a new life without diseases and negativity.
The effectiveness of yoga is at least evidenced by how quickly it spread throughout the world. In America alone, more than 60% of the population has practiced or is currently practicing it. For those who are still on the threshold of new knowledge, a number of reasons can be given that allow a person to draw conclusions about whether it is necessary 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 fats, speeds up metabolism and fills the body with energy, reducing hunger.
- Stressful and depressive situations do not have to be treated with pills or consumed with fatty and sugary foods, yoga will help to relieve stress on the body level and get rid of it. In addition, yoga practice allows you to lower the stress hormone cortisol, which then triggers the appearance of fat deposits in the stomach.
- Yoga practice stabilizes blood glucose levels, which can help you get rid of obesity.
- A balanced yoga class helps to get rid of insomnia, because scientists have proven that to successfully lose weight, you need at least 8 hours of sleep.
Which yoga is better for weight loss?
There are many types of yoga, for example the most famous ones are hatha yoga, ashtanga yoga, bikram yoga, and power yoga. Recently, unusual types of yoga such as air yoga have increased. This type of yoga contributes to weight loss, but for someone who does yoga, this is not the only goal. Take a closer look at each of the listed types:
- Hatha yoga is one of the simplest types of yoga, it is believed that this practice is an introduction to basic yoga courses and is perfect for beginners who decide to lose weight at home. With the help of this exercise, an in-depth study of the muscles takes place, which, of course, will not provide a strong weight loss effect, but will prepare you for the more difficult asanas associated with 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 performed for no more than one minute. This type of activity requires good preparation and stamina.
- Power 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, bypassing each other, this type of yoga can be mastered by people with different levels of training. To facilitate training, a breathing and stretching complex is included in the structure of the asana. This type of yoga is considered one of the most effective in losing weight.
- Bikram yoga is a complex consisting of classical asanas and breathing exercises. However, the most important thing when practicing this type of yoga is that the room where the class is 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 stored 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 special fabrics, 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 exercise.
When choosing one or several types of yoga for yourself, it is important to understand that it is better to choose the most comfortable yoga for yourself, which you will be happy to do. Don't torture yourself with power yoga if your body isn't ready for it.
When performing any of the listed types of yoga, keep in mind that the main principle of yoga is relaxation and slow progress towards the best results, 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 recommendations for whom and how yoga can help, as well as pay attention to contraindications for classes. Having studied the first and second, applying the information received to yourself, you can safely start training.
Recovery through yoga practice can be recommended for people with the following health conditions:
- diseases of the spine, intervertebral hernia, hunchback;
- joint diseases - arthritis and arthritis;
- chronic fatigue, increased levels of anxiety, stress, depression and sleep disturbances;
- asthenic syndrome;
- vegetative dystonia;
- internal organ dysfunction;
- chronic disease;
- overweight.
You should not practice yoga (or only with the permission of the treating doctor) for people who have:
- negative mental states that destroy the soul;
- mental disorders and borderline states (possibly due to substance abuse);
- diseases of the cardiovascular system: tachycardia, arrhythmias, heart disease, myocardial dystrophy;
- diseases of the circulatory system;
- problems of the musculoskeletal system;
- traumatic brain injury;
- malignant neoplasm;
- stones in the gallbladder.
In addition to the main contraindications, there are temporary ones, including:
- long-term daily treatment with medicinal substances;
- period of exacerbation of chronic diseases;
- rehabilitation period after surgery;
- physical overload;
- sunburn or conversely hypothermia;
- increased body temperature (from 37 °);
- heavy loads associated with professional sports.
In addition to the points listed, there is a general rule according to which 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 sauna.
It is important to understand that, due to strenuous physical activity, they should not take Ashtanga yoga courses if no physical preparation is required, in addition, if there are problems with high blood pressure, there are infectious diseases and cancer at any of the stages . . . Such restrictions are not intentional, because yoga classes change our body from within, and in the case of severe illness, any changes in the body can lead to serious deterioration of health.
Such moments, which are important for yoga practice, such as menstruation in women, also require attention. Contrary to the myth that classes are strictly prohibited in these days, it is worth saying that in this case we are not talking about yoga practice, but about strenuous physical activity. By the way, yoga has a positive effect on the pelvic organs in women, thereby reducing chronic inflammation and menstrual pain. If we talk about prohibitions, then you need to know that on menstrual days, you can not perform the reverse asana and it is better to ensure that the training at this time is gentle.
What time of day is the best to do and what is the optimal class duration
It is best to practice yoga in the morning to recharge your batteries throughout the day before starting the work day. However, many people, due to the characteristics of their bodies, 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 is a special morning and evening complex, with a certain set of asanas. So in the morning the complex "Surya Namaskar" (reverence to the sun) is performed, and in the evening - "Chandra Namaskar" (reverence to the moon).
The optimal duration of lessons is considered to be 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 a 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.
Principles of nutrition combined with exercise
Nutrition is very important for yoga practice. This does not mean that starting classes, you have to follow the principles of a vegetarian diet, or switch to a raw food diet. But, starting to practice in earnest, 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 be better, because the body does not need to spend a lot of energy processing food, and the remaining energy will help to achieve maximum results by doing yoga for weight loss.
Many yoga enthusiasts practice the Ayurvedic approach to nutrition, which reflects the influence of most foods on our body and emotions, therefore, choosing the right diet for weight loss, you can regulate not only the body and the inner world. Mindful eating and yoga practice will help.
Types of poses for weight loss
In yoga, there are certain complexes for weight loss, including types of postures such as twisting, standing and inverted asanas, bending and asanas aimed at relaxation (relaxation). This is the main and most effective practice to practice, which forms the basis of all types of yoga.
Performing a yoga complex that includes all the listed types of postures, you can achieve good results in a few months with regular training. You can increase the effect yoga has on your body by starting to practice in the fresh air.
Twist
All the twists in yoga affect the intestines and digestion in general, improve metabolic processes and remove accumulated toxins from the body.
Standing pose
Asanas performed from a standing position help to focus more on the activity and reduce the volume of the abdomen, legs, back and hips.
Reverse pose
The influence of the asana, which is performed in an inverted position, is mainly focused on strengthening the spine, in addition, when it is performed, the thyroid gland is stimulated and the internal organs are drained.
slope
To get a flexible body, as well as to strengthen muscles, the inclinations performed in yoga from a sitting position will help, you can also do it standing up.
Relaxation Pose
It is customary to end the lesson with asanas aimed at relaxation. Thanks to them, you can relieve tension, release your mind from anxiety and relax.
Simple asanas for weight loss at home
In yoga practice, it is very important to include asanas for weight loss. There are several such asanas, but here it is important to take into account the level of training available. Doing yoga, be sure to monitor your breathing, alternate inhalation and exhalation at the same time. Proper breathing is one of the ingredients for successful weight loss through yoga.
Forward Bend - Uttanasana
To perform uttanasana, you need to stand straight, straighten your back, stretch your arms above you and exhale, slowly bending down, touching your knees with your head. For a greater weight loss effect, you should grip your ankles with your hands, increasing the tension.
Asana helps burn fat deposits, remove folds in the stomach.
Cobra Pose - Bhujangasana
Asana "Cobra" improves digestion and acts on the main organs of the human body. In addition, the asana relieves tension in the spine. To do this, you'll need to grab a reclining support and get up from the rug.
Down Dog Pose - Adho Mukha Svanasana
Asanas have a general strengthening effect, increase metabolism and relieve back pain. To do this, you need to kneel down, while relaxing the cervical spine. As you exhale, you should release your knees from the mat and make a backbend.
Warrior Pose - Virabhadrasana
Asana virabhadrasana, due to the fact that the whole body works during its implementation, is very important for weight loss. Doing so, you need to stand straight, straighten your back, then as you exhale, put one leg forward and slightly bend your knee. Hands should be raised above you, palms together, as you exhale, bend back. The asana should be repeated in a mirror image on the other leg.
Triangle Pose - Utthita Trikonasana
Asana "Triangle" helps to eliminate folds at the waist, perfectly stretches the legs and has a positive effect on the nervous system. Stand straight (legs shoulder width apart), bend over to the right foot, place your right palm on the mat, place it on your feet. Raise your left hand parallel to the floor. Hold in this position for about a minute, then do it with the other leg.
Tree pose or Vrikshasana
The "Tree" asana teaches you to maintain balance and allows you to synchronize the left and right parts of the body, to remove clamps on 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, join your palms. Place one leg at the side of the groin, trying to maintain balance and not fall. For a minute, you need to hold the asana, then change legs.
Chair Pose - Utkatasana
Strengthening of 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 hands up, exhale, and then connecting your palms, sit down a little. After completing 10 cycles of inhalation and exhalation, and then exit the asana.
Board
"Plank" is the most powerful asana for those who have decided to overcome excess weight. It can be done separately from yoga, or included in a set of exercises. A properly executed bar allows you to train all parts of the body without exception. To do this, you need to lie on the floor on your stomach, while exhaling, you need to lift your whole body off the floor, while simultaneously pressing your elbows to your body and keeping your feet on your toes. The more successfully you stand in this asana, the better it will reflect on the body, but do not forget about moderation in the practice.
Wind Release Pose - Pavanmuktasana
The asana "Pavanmuktasana" liberates the body from gases. Do it lying on your back. Alternately, then one, then the other, then both together, legs 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
The "Dhanurasana" asana helps stretch the body and increase its flexibility. Like other slimming asanas, the bent pose stimulates the intestines and corrects scoliosis. The asana is similar to a stretched bow and can be performed by taking an emphasis lying down. As you exhale, you need to grip your ankles with your hands and pull them to your head. A more complicated version of this asana is 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 has to lie on the floor. After exhaling, raise your legs slightly away from the floor, slowly lower your legs, you need to hold both feet 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, lifting the leg higher and higher.
All of the asanas listed above can be performed both with a group and at home. A big plus of such exercises in the fight against obesity is that there are no exhausting exercises or unbearable diets. In addition, after feeling how things change, how your body changes, each time you will do yoga with more pleasure.