One of the main 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 greatest difficulty is not losing weight, but maintaining it later, after losing weight. The philosophy of yoga known throughout the world is a great help not only to get rid of extra kilos, 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 unite". In fact, the practice of yoga focuses on the vital activity of a person as a whole, since in India it is believed that everything in our body is interconnected. For this reason, by participating in the practice of yoga, you can gradually notice how it changes not only the body, but the mood, the environment and life in general.
There are a lot of different yoga schools, with all the differences in the practices of these schools, they have one thing in common: the combination of physical positions (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. Through regular exercise, you can reduce and then completely get rid of low back pain, excess weight, stress, and depression. A great advantage when practicing yoga is greater flexibility, which helps 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 losing weight, it is not the main one. The fact is that many want to add results as quickly as possible, without realizing how harmful and dangerous it is for the body, instead of surpassing themselves, making yoga a part of their life and, although much slower, achieve a longer lasting result. .
Yoga classes are, above all, working on yourself, your thoughts, nutrition and life in general, so this practice is ideal for losing weight. With the correct performance of the 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 done correctly.
The first thing you need to learn before you start mastering the asanas is to breathe properly. Yoga classes will be beneficial and enjoyable only if the breathing cycles are properly built. For this reason, the fact that for the first time you decide to start practicing yoga, it is better to practice it for a time in a group, under the supervision of a teacher. The tutorial videos are also intended for those who already have some experience.
Reasons to do yoga to lose weight
For many women, yoga for weight loss is not an effective way to gain shape. The fact is that in a standard yoga class, which lasts about an hour, you can lose up to 200 calories, while strength training allows you to burn 2 times more calories at 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 general rule, the faster the result is noticeable, the more motivation for the harmony arises. 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 diseases and without negativity.
The effectiveness of yoga is proven, at least, by how quickly it spread throughout the world. In the United States alone, more than 60% of the population has practiced or is practicing it. For those who are still on the verge of new knowledge, a number of reasons can be given that allow conclusions to be drawn about whether it is worth introducing the practice of yoga into their lives:
- Yoga classes, thanks to a large number of static exercises that are performed with deep muscle work, help to lose weight with a long-term retention of the effect of weight loss.
- Oxygen, which enriches the body through breathing exercises, promotes fat breakdown, speeds up metabolism, and fills the body with energy, reducing hunger.
- Stressful situations and depression do not have to be treated with pills or consumed with fatty and sugary foods, yoga will help eliminate stress at the body level and eliminate it. In addition, the practice of yoga allows you to lower the stress hormone cortisol, which then causes the appearance of fatty deposits in the abdomen.
- Yoga exercises stabilize blood glucose levels, which can help you get rid of obesity.
- Balanced yoga classes help eliminate insomnia, because scientists have shown that to lose weight successfully, it is necessary 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, a type of yoga as unusual as aerial yoga has been gaining ground. 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 deep study of the muscles takes place, which, of course, will not give 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, each of which is performed for no more than one minute. This type of activity requires good preparation and stamina.
- Strength yoga refers to the combination of aerobic exercises and ashtanga yoga. Although the asanas in this type of yoga are performed without interruption, passing 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 one of the most effective for weight loss.
- 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 classes are held must have a constant temperature of about 40˚ and the same humidity. This condition is important to lose weight, because when people sweat they lose excess water, which is retained in the body, and toxins.
- When practicing aerial yoga, the 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 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 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 you, the one that you will do with pleasure. Don't torture yourself with power yoga if your body isn't ready for it yet.
When participating in any 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 he 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 the contraindications of the classes. Having studied the first and second, applying the received information 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, stooping;
- joint diseases: arthritis and arthrosis;
- chronic fatigue, high levels of anxiety, stress, depression, and sleep disturbances;
- asthenic syndrome;
- vegetative dystonia;
- internal organ dysfunction;
- chronic diseases;
- overweight.
You should not practice yoga (or only with the permission of the attending physician) for people who have:
- negative mental states that destroy the psyche;
- mental disorders and their borderline state (possibly due to substance abuse);
- diseases of the cardiovascular system: tachycardia, arrhythmia, heart disease, myocardial dystrophy;
- Circulatory system diseases;
- musculoskeletal system problems;
- traumatic brain injury;
- 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;
- heat stroke or vice versa hypothermia;
- increased body temperature (from 37 °);
- heavy loads associated with professional sports.
In addition to the listed points, there are general rules according to which you cannot do yoga on a full stomach (only 3-4 hours after eating), and you should also not practice immediately after visiting a hot bath or sauna.
It is important to understand that, due to intense physical effort, they may not be admitted to the Ashtanga yoga course in cases where there is not the necessary physical preparation, in addition, if there are problems with high blood pressure, there are infectious diseases and cancer in any of the stages. . . Such restrictions are not accidental, because yoga classes change our body from within and, in case of serious illnesses, any change in the body can lead to serious deterioration of health.
That 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 prohibited these days, it is worth saying that in this case we are not talking about yoga practice, but intense physical effort. By the way, yoga has a positive effect on the pelvic organs of women, thus relieving chronic inflammation and painful periods. If we are talking about some prohibition, then you should know that on the days of menstruation you cannot do inverted asanas and it is better to make sure that the training at this time is smooth.
What time of day is best to do and what is the optimal duration of the classes?
It is best to practice yoga in the morning to recharge your batteries throughout the day before starting a workday. However, many people, due to the characteristics of their body, prefer to sleep more in the morning and postpone yoga classes at night. 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. So in the morning the complex "Surya Namaskar" (greeting to the sun) is performed, and in the afternoon - "Chandra Namaskar" (greeting to the moon).
The optimal duration of a lesson is considered 1 to 2 hours (more or less 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 the load will be is an individual matter, the most important thing is not to overload yourself, it is better to gradually move from the simple to the more complex.
Nutritional principles combined with exercise
Nutrition is essential for the practice of yoga. This does not mean that when starting classes, you will have to adhere to vegetarian dietary principles or switch to a raw food diet. But, beginning 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 turn out better, because the body does not have to spend a large amount of energy in processing food, and the remaining energy will help to achieve maximum results when doing yoga to lower of weight.
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 put in order not only the body and the inner world. Yoga exercises and mindful eating will help.
Types of poses to lose weight
In yoga, there are certain complexes for losing weight, including types of postures such as rotating, standing and inverted asanas, curves and asanas aimed at relaxation (relaxation). These are the main and most effective practice exercises, which form the basis of any type of yoga.
By doing a yoga complex that includes all the 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.
Cramp
All the twists of yoga affect the intestines 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 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 an 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 achieve a flexible body, as well as to strengthen 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 end the lesson with asanas intended for relaxation. Thanks to them, you can relieve tension, release anxious thoughts, and relax.
Simple asanas to lose weight at home
In the practice of yoga it is imperative to include asanas to lose weight. There are quite a few asanas of this type, but here it is important to consider the level of training available. When doing yoga, be sure to control your breathing, alternating 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 must stand straight, straighten your back, stretch your arms above you and exhale, slowly bend down, touching your knees with your head. For a greater weight loss effect, you should grab your ankles with your hands, thus increasing the tension.
The asana helps to burn fat deposits, eliminates the folds of the abdomen.
Cobra Pose - Bhujangasana
Asana "Cobra" 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 stand while lying down and get up from the mat.
Downward Dog Pose - Adho Mukha Svanasana
The asana has a general strengthening effect, increases metabolism and relieves back pain. To do this, you must kneel, while relaxing the vertebrae of the cervical spine. As you exhale, you should pry your knees off the mat and do a back bend.
Warrior Pose - Virabhadrasana
Asana virabhadrasana, due to the fact that the whole body is exercised during its implementation, it is very important to lose weight. To do this, you need to stand straight, straighten your back, then, while exhaling, bring one leg forward and slightly bend your knee. Hands should be raised above you, palms joining, while exhaling, lean back. The asana should be repeated in 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. Standing (feet shoulder-width apart), lean toward your right leg, rest the palm of your right hand on the mat and place it at foot level. Raise your left hand parallel to the ground. Hold this position for about a minute, then perform with the other leg.
Tree pose or Vrikshasana
Asana "Tree" teaches you to balance and allows you to synchronize the left and right parts of the body, to get rid of the pincers of the body. Also, this pose strengthens the arms and abs, strengthens the knee area. To perform this asana, you must inhale, raise your hands above you, joining your palms. Place one leg next to the crotch, while trying to keep your balance and not fall. For a minute, you should hold the asana and then switch legs.
Chair pose - Utkatasana
Strengthening the thigh and calf muscles is facilitated with 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 slightly. After completing 10 cycles of inhalation and exhalation, then come 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 included in a set of exercises. A properly executed barbell allows you to work all parts of the body without exception. To perform this, you must lie on the floor face down, while exhaling, you must lift your whole body from the surface of the floor, while simultaneously pressing your elbows against the body and keeping your feet on the 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 of gases. Do it lying on your back. Alternately, then one, then the other, then both together, the legs are drawn inward 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 slimming asanas, the bow pose stimulates the intestines and corrects scoliosis. The asana is similar to a drawn bow and can be performed with emphasis on the lying position. As you exhale, you need to hold your ankles with your hands and bring them to your head. A more complicated version of this asana is to hold the tips of the toes.
Press 30 60 90
This pose targets the abdominal muscles and helps burn fat. To perform the asana, one must lie down on the floor. After exhaling, raise your legs a short distance from the floor, slowly lowering your legs, you need to hold both legs a few inches from the mat, then perform several breathing cycles and put your feet on the floor. The exercise should be repeated several times, raising the legs more and more.
All the asanas listed above can be performed both in a group and at home. A great advantage of these exercises in the fight against obesity is that there are no strenuous workouts or excruciating diets. In addition, having felt how everything is changing around you, how your body is changing, each time you will do yoga with more and more pleasure.