One of the main problems in the modern world that affects both women and men is obesity. Every year a healthy lifestyle is becoming more and more popular and at the same time being overweight is simply considered indecent. There are already many diets, special weight loss programs and special complexes of physical exercises that will allow you to lose weight quickly, but the main difficulty is not in losing weight, but in maintaining it later after losing weight. The world-famous yoga philosophy is a great helper to not only get rid of excess 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. " In fact, yoga practice focuses on the vital activity of a person as a whole, since in India it is believed that everything in our body is interconnectedAs a result of the yoga practice, you can gradually notice how not only the body but also the state of mind, the environment and life in general change.
There are a large number of different yoga schools, and despite the differences in the practices of these schools, they all have one thing in common - the combination of postures (asanas), breathing and relaxation techniques. One of the most popular types of yoga for beginners is hatha yoga, 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 back pain, obesity, stress, and depression, and then get rid of them completely. A big plus with yoga is its increased flexibility, which helps avoid a number of spinal problems that can result from a sedentary lifestyle.
With all of the positive effects yoga has on the human body, it is not the leading method of weight loss. The fact is that many want to add results as quickly as possible without knowing how harmful and dangerous it is for the body, instead of conquering themselves to make yoga a part of their lives and, albeit much more slowly, a more sustainable resultachieve.
Yoga classes are primarily about working on yourself, your thoughts, your diet, and your life in general, so this practice is great for losing weight. When properly performing asanas, the body becomes saturated with oxygen, which has a positive effect on metabolism and reduces appetite. However, this effect can only be achieved if all 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 useful and enjoyable when the breathing cycles are properly set up. For this reason, it is better to practice in a group for a while under the supervision of a master, since it is the first time that you have chosen to practice yoga. Video tutorials are also intended for those who already have experience.
Reasons for Yoga for Weight Loss
For many women, weight loss yoga is not an effective way to get in shape. The fact is, you can lose up to 200 calories on a standard yoga class that lasts around an hour, while strength fitness training can burn you up to twice as many calories in the exact same amount of time. The first results from yoga practice only show up after 2-3 months, which of course is not suitable for everyone, because usually the faster the result is noticeable, the more motivation for harmony arises. But those women who continue to practice without losing interest in the lessons will not only get a toned body, but also a new life free of diseases and negativity.
The effectiveness of yoga is shown at least by how quickly it has spread around the world. In America alone, more than 60% of the population have practiced or are practicing it. For those who are still on the verge of new discoveries, there are a number of reasons that allow conclusions to be drawn as to whether it is worth introducing the yoga practice into their life:
- Yoga classes help you lose weight with a long-term retention of the effects of weight loss thanks to a variety of static exercises performed with deep muscle work.
- Oxygen, enriching the body through breathing exercises, promotes fat loss, accelerates the metabolism and fills the body with energy, reduces hunger.
- Stressful situations and depression do not have to be treated with pills or consumed with foods containing fat and sugar, yoga helps to process and reduce stress on the body level. In addition, through yoga practice you can lower the stress hormone cortisol, which then provokes the appearance of fat deposits on the stomach.
- Yoga exercises stabilize blood sugar levels, which can help you get rid of obesity.
- Balanced yoga classes help get rid of insomnia, as scientists have proven that you need at least 8 hours of sleep for successful weight loss.
Which yoga is better for losing weight
There are many types of yoga, the best known are, for example, Hatha yoga, Ashtanga yoga, Bikram yoga and power yoga. Recently, such an unusual type of yoga as aerial yoga has increased. 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 types listed:
- Hatha yoga is one of the simplest types of yoga, this practice is believed to be an introduction to basic yoga class and perfect for beginners who decide to lose weight at home. With the help of this practice, a thorough examination of the muscles is carried out, which of course does not cause severe weight loss, but prepares 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 held for no more than a minute. This type of activity requires good preparation and perseverance.
- Strength yoga describes the combination of aerobics and Ashtanga yoga. Despite the fact that asanas in this type of yoga are performed without interruption and merge into one another, this type of yoga can be mastered by people of different levels of education. To make training easier, breathing complexes and stretches are included in the structure of the asanas. This type of yoga is considered to be one of the most effective for 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 in which the classes take place should have a constant temperature of around 40 ° C and the same humidity. This condition is important for losing weight, because sweating causes people to lose excess water that is retained in the body and toxins.
- In aerial yoga, asanas are performed with 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 tissue, you can perform the most difficult asanas, which are quite difficult in classical yoga. However, this type of yoga is not for everyone, only those who have at least some physical training.
When deciding on one type of yoga or another, it is important to understand that it is better to choose the most comfortable yoga for yourself that you will enjoy doing. Do not torture yourself with power yoga if your body is not ready for it.
When engaging in any of the listed types of yoga, it should be remembered that the main principle of yoga is relaxation and slow progress towards the best result because the one who is in no hurry wins.
Indications and contraindications for teaching
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 teaching. After studying the first and second and applying the information received to yourself, it is safe to begin training.
A recovery through yoga practice can be recommended for people with the following health conditions:
- Diseases of the spine, intervertebral hernia, stooping;
- Joint diseases - arthritis and osteoarthritis;
- chronic fatigue, increased anxiety, stress, depression, and insomnia;
- asthenic syndrome;
- vegetative dystonia;
- dysfunction of internal organs;
- chronic illness;
- Obesity.
You should not practice yoga (or only with the doctor's permission) for people who:
- negative states of mind that destroy the psyche;
- mental disorders and their limit state (possibly due to substance abuse);
- Diseases of the cardiovascular system: tachycardia, arrhythmia, heart disease, myocardial dystrophy;
- Circulatory system diseases;
- Musculoskeletal problems;
- Traumatic brain injury;
- malignant neoplasms;
- Stones in the gallbladder.
In addition to the main contraindications, there are temporary ones, they include:
- daily long-term treatment with drugs;
- time of exacerbation of chronic diseases;
- Rehabilitation phase after the operation;
- physical overload;
- Sunstroke or, conversely, hypothermia;
- increased body temperature (from 37 °);
- heavy loads related to 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 should not practice immediately after a hot bath or sauna visit.
It is important to understand that due to vigorous physical exertion, you may not be admitted to the Ashtanga yoga class if no physical preparation is required, as well as problems with high blood pressure, infectious diseases, and cancer at any stage. . . Such restrictions are no coincidence, because yoga courses change our body from the inside and, in the case of serious illnesses, changes in the body can lead to serious deterioration in health.
Even such a moment, which is important for the practice of yoga, like menstruation in women, requires attention. Contrary to the myths that classes are strictly forbidden on these days, it is worth noting that in this case it is not about yoga practice, but about vigorous physical exertion. By the way, yoga has a positive effect on the pelvic organs in women, thereby relieving chronic inflammation and painful periods. If it is a ban, then you need to know that you cannot do reverse asanas on the days of menstruation and it is better to make sure that the exercise is gentle at this time.
What time of the day is it best and what is the optimal duration of the class
It is best to practice yoga in the morning to recharge your batteries for the whole day before starting your work day. However, due to the characteristics of their body, many people prefer to sleep longer in the morning and postpone yoga classes until 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 specific set of asanas. The complex "Surya Namaskar" (greeting to the sun) and in the evening "Chandra Namaskar" (greeting to the moon) are carried out.
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, a habit. It is understood that regular practice will help you get the best results in yoga. It is an individual matter to decide for yourself how often you do yoga per week and how much the stress will be. The most important thing is not to overload yourself.
Nutritional principles combined with exercise
Diet is essential to the practice of yoga. This does not mean that you must adhere to vegetarian dietary principles or switch to a raw food diet at the beginning of the class. However, if you practice seriously, the body will gradually adjust itself to the foods that are optimal for you. In addition, due to the reduction in the use of harmful products, many asanas get better because the body does not have to spend a lot of energy processing food, and the remaining energy will help achieve maximum results in 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, by choosing the right foods for weight loss, you can not only put the body and inner world in order. Conscious eating and yoga exercises help.
Types of poses for losing weight
In yoga, there are certain complexes for losing weight, including such types of postures as turning, standing and turning asanas, bending and asanas aimed at relaxation (relaxation). These are the most important and effective exercises for practicing that form the basis of any type of yoga.
If you perform a yoga complex that includes all the types of postures listed, you can achieve good results in a few months with regular exercise. You can increase the effects of yoga on the body by practicing in the fresh air.
Twisting
All the twists and turns in yoga affect the intestines and digestion in general, improve metabolic processes and remove accumulated toxins from the body.
Standing poses
Asanas performed while standing help focus more deeply on the activity and reduce the volume of the abdomen, legs, back, and hips.
Inverted poses
The influence of asanas performed in the supine position is primarily focused on strengthening the spine, while performing the exercise stimulates the thyroid gland and dehydrates the internal organs.
Slopes
In order to get a flexible body and strengthen the muscles, the inclinations that are performed in yoga from the sitting position help, you can also do them while standing.
Relaxation poses
It is common to end the class with asanas for relaxation. Thanks to them, you can release tension, free thoughts from anxiety and relax.
Simple asanas for losing weight at home
In the practice of yoga, it is essential to take up asanas for weight loss. There are a few such asanas, but here it is important to consider the level of training available. While practicing yoga, be sure to monitor your breathing by alternately inhaling and exhaling. Proper breathing is one of the ingredients for successful weight loss through yoga.
Forward Bend - Uttanasana
To do Uttanasana, you need to stand up straight, straighten your back, stretch your arms over you and exhale, slowly bend over and touch your knees with your head. For greater weight loss, grab your knuckles with your hands, thereby increasing the tension.
The asana helps to burn fat deposits, remove wrinkles in the abdomen.
Cobra Pose - Bhujangasana
Asana "Cobra" promotes digestion and works the main organs of the human body. The asana also relieves tension in the spine. To do it, you should take the prop while lying down and get up from the carpet.
Downward facing dog pose - Adho Mukha Svanasana
The asana has a generally strengthening effect, increases the metabolism and relieves back pain. To do it, you need to kneel down while relaxing the vertebrae of the cervical spine. As you exhale, yank your knees off the mat and do a back bend.
Warrior Pose - Virabhadrasana
Asana virabhadrasana is very important for weight loss due to the fact that the whole body is trained while performing it. To perform it you need to stand straight, straighten your back, then, as you exhale, put one leg forward and slightly bend your knee. The hands should be raised over you and join the palms of the hands as you exhale, bend back. The asana should be repeated in mirror image on the other leg.
Triangle pose - Utthita Trikonasana
Asana "Triangle" helps get rid of wrinkles in the waist, perfectly stretches the legs and has a positive effect on the nervous system. Stand straight (feet shoulder width apart), bend over to your right leg, place your right palm on the mat and place it on your 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 maintain balance and allows you to synchronize the left and right body parts to get rid of 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, and bandage your palms. Stand one leg next to the crotch while trying to keep your balance and not fall. You need to hold the asana for a minute, and then switch legs.
Chair Posture - Utkatasana
Strengthening the thigh and calf muscles is facilitated by the chair pose or Utkatasana. After getting into a standing position and straightening your shoulders, you need to raise your arms, exhale, and then join your palms and sit down slightly. After completing 10 cycles of inhalation and exhalation and then coming 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 incorporated into a series of exercises. With a correctly executed bar, you can train all parts of the body without exception. To do it, you need to lie on your stomach on the floor, while exhaling, you should lift your whole body off the surface of the floor, while at the same time pressing your elbows against your body and keeping your feet on your toes. The more you manage to stand in this asana, the better it will be reflected on the body, but don't forget about moderation in the exercises.
Wind Release Pose - Pavanmuktasana
Asana "Pavanmuktasana" frees the body from gases. Do it lying on your back. Alternately then one, then the other, then both together, the legs are drawn in and as close as possible to the chest. In 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 slimming asanas, the bow pose stimulates the bowel and corrects scoliosis. The asana resembles a straight arch and can be performed lying down with an emphasis. As you exhale, you need to grasp your knuckles with your hands and pull them towards your head. A more complicated version of this asana is holding your tiptoe.
Press 30 60 90
This pose focuses on the abs and helps burn fat. To perform the asana, one should lie on the floor. After exhaling, briefly raise your legs off the floor, slowly lower your legs, keeping both legs a few inches away from the mat, then perform several breathing cycles and place your feet on the floor. The exercise should be repeated several times, raising the legs higher and higher.
All of the asanas listed above can be performed both in a group and at home. A big plus of such exercises in the fight against obesity is that there are no strenuous workouts or unbearable diets. In addition, you will be doing yoga with more and more joy each time after feeling how everything changes, how your body changes.