One of the leading problems of the modern world affecting both women and men is being overweight. Every year a healthy lifestyle becomes more and more popular, and at the same time being overweight is considered simply inappropriate. 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 in losing weight, but in maintaining it later, after you have lost weight. The philosophy of yoga known all over the world 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 Sanskrit the word "yoga" means "to connect" or "to bind". Indeed, the practice of yoga focuses on the vital activities of the person as a whole, because in India it is believed that everything in our body is interconnected. For this reason, while practicing yoga, you can gradually notice 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 yoga schools, with all the differences in the practice of these schools, they have one thing in common - a 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.
Benefits for physical health
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 lower back pain, overweight, stress and depression. A big plus when practicing yoga is the increased flexibility, which helps to avoid a number of spine problems that can arise due to a sedentary lifestyle.
With all the positive effects of yoga on the human body, it is not the leader among weight loss methods. The fact is that many want to add results as quickly as possible, not realizing how harmful and dangerous it is for the body, instead of, by mastering themselves, making yoga a part of their life and, although much slower, achieving more lasting results.
Yoga classes are primarily work on yourself, on your thoughts, diet and life in general, so this practice is ideal for weight loss. By performing asanas properly, 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 asanas is to breathe properly. Yoga classes will be useful and enjoyable only if the breathing cycles are built properly. For this reason, the fact that you have decided to start practicing yoga for the first time, it is better to practice in a group for a while, under the supervision of a master. Video guides are also intended for those who already have some experience.
Reasons for yoga for weight loss
For many women, yoga for weight loss is not an effective way to get in shape. The fact is that on a standard yoga class, which lasts about an hour, you can lose up to 200 calories, while strength exercises allow you to burn 2 times more calories at exactly the same time. Also, the first results of yoga practice will appear only after 2-3 months, which, of course, is not suitable for every person, because, as a rule, the faster the result is noticeable, the greater the motivation for harmony. But those women who, without losing interest in teaching, continue to exercise, will get not only a toned body, but also a new life without disease and negativity.
The effectiveness of yoga is at least proven by how quickly it has 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 edge of new knowledge, a number of reasons can be given that allow conclusions to be drawn about whether it is worthwhile to introduce the practice of yoga into their lives:
- Yoga classes, thanks to a large number of static exercises performed with deep muscle work, help to lose weight while maintaining the effect of weight loss for a long time.
- Oxygen, which enriches the body with breathing exercises, stimulates the breakdown of fats, speeds up metabolism and fills the body with energy, reducing hunger.
- You do not have to treat stressful situations and depression with pills or take fatty and sweet foods, yoga will help to deal with stress at the level of the body 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 solve insomnia, because scientists have proven that it is necessary to sleep at least 8 hours for successful weight loss.
Which yoga is better for weight loss
There are many types of yoga, for example, the most famous of which are hatha yoga, ashtanga yoga, bikram yoga and power yoga. Lately, such an unusual type of yoga as air yoga is more and more present. These types of yoga contribute to weight loss, but for a person who practices yoga, it is by no means the only goal. Take a closer look at each of the following types:
- Hatha yoga is one of the simplest types of yoga, it is believed that this practice is an introduction to a basic yoga course and is perfect for beginners who decide to lose weight at home. With the help of this practice there is an in-depth study of the muscles, which, of course, will not give 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 series of asanas, each of which is held for 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 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. For easier 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 losing weight.
- Bikram yoga is a complex consisting of classical 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 about 40 ° C and the same humidity. This condition is important for weight loss, because by sweating people lose excess water that is retained in the body and toxins.
- When practicing air yoga, the asanas are performed using a special canvas attached to the ceiling. By relieving 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 fitness.
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. Don’t bother with power yoga if your body isn’t ready for it yet.
When practicing any of the above 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 teaching
Before you start practicing yoga, you should get acquainted with the recommendations to whom and how yoga can help, as well as pay attention to the contraindications to classes. By studying the first and the second, applying the received information to yourself, you can safely start the training.
Recovery by practicing yoga can be recommended to people with the following medical conditions:
- spinal diseases, intervertebral hernia, sagging;
- joint diseases - arthritis and arthrosis;
- chronic fatigue, increased levels of anxiety, stress, depression, and sleep disorders;
- asthenic syndrome;
- vegetative dystonia;
- internal organ dysfunction;
- chronic diseases;
- extra pounds.
You should not practice yoga (or only with a doctor's permission) 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 vascular system;
- musculoskeletal problems;
- traumatic brain injury;
- malignant neoplasms;
- gallstones.
In addition to the main contraindications, there are temporary, which include:
- long-term daily treatment with medicinal substances;
- period of exacerbation of chronic diseases;
- rehabilitation period after surgery;
- physical overload;
- sunstroke or reverse hypothermia;
- increased body temperature (from 37 °);
- heavy loads associated with professional sports.
In addition to the above points, there are general rules according to which you cannot practice yoga on a full stomach (only 3-4 hours after a meal), and you should also not practice immediately after visiting a hot bath or sauna.
It is important to understand that due to heavy physical exertion, they may not be admitted to an Ashtanga yoga course in cases where no physical preparation is required, in addition, if there are problems with high blood pressure, there are infectious diseases and cancer at any stage. . . Such restrictions are not accidental, because yoga classes change our body from within, and in the case of severe diseases, any changes in the body can lead to a serious deterioration in health.
Such a moment, which is important for the practice of yoga, like menstruation in women, also requires attention. Contrary to the myths that teaching is strictly forbidden these days, it is worth saying that in this case we are not talking about the practice of yoga, but about heavy physical effort. Otherwise, yoga has a positive effect on the pelvic organs in women, thus relieving chronic inflammation and painful menstruation. If we are talking about any prohibition, then you need to know that on the days of menstruation you cannot do reverse asanas and it is better to ensure that the training is gentle at this time.
At what time of day is it best to work and what is the optimal duration of classes
It is best to practice yoga in the morning to recharge your batteries all day before the start of the work day. However, many people prefer to sleep longer in the morning due to the characteristics of their body, 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 the lesson 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 kept in mind that regular practice will help you achieve the best results in yoga. Choosing for yourself how many times you will do yoga a week and how much will be a burden, 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
Diet is key to practicing yoga. This does not mean that you will have to adhere to the principles of a vegetarian diet or switch to raw foods at the beginning of classes. But starting to exercise seriously, your body will gradually switch to the type of food that will be optimal for you. In addition, many asanas, due to reducing the use of harmful products, will be better, because the body does not have to spend a huge amount of energy on food processing, and the remaining energy will help achieve maximum results until you practice yoga for weight loss.
Many yoga lovers practice an Ayurvedic approach to diet that reflects the impact of most foods on our body and emotions, so by choosing the right set of weight loss foods you can put in order not only the body and the inner world. Conscious diet and yoga exercises will help.
Types of weight loss poses
In yoga, there are certain weight loss complexes, including such postures as twisting, standing, and inverted asanas, bandages, and relaxation-oriented asanas. These are the main, most effective exercises for exercise, which form the basis of any type of yoga.
By performing a yoga complex that includes all of the above types of postures, you can achieve good results in a few months with regular workouts. You can enhance the effect of yoga on the body if you start exercising 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 poses
Asanas performed from a standing position help to focus more deeply on the activity and reduce the volume of the abdomen, legs, back and hips.
Inverted poses
The influence of asanas, which are performed in the inverted position, is primarily aimed at strengthening the spine, in addition, when performed, the thyroid gland is stimulated and the internal organs are drained.
Slopes
To get a flexible body as well as strengthen muscles, the inclinations performed in yoga from a sitting position will help you; you can also perform them standing.
Relaxing poses
It is common to end the lesson with relaxation-oriented asanas. Thanks to them, you can relieve tension, relieve thoughts of anxiety and relax.
Simple asanas for weight loss at home
In the practice of yoga, it is necessary to include asanas for weight loss. There are many such asanas, but here it is important to consider the level of training available. When doing yoga, pay attention to breathing, alternating inhalation and exhalation equal in time. Proper breathing is one of the ingredients of successful weight loss through yoga.
Forward Bend - Uttanasana
To perform uttanasana you have to stand up 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 tension.
Asana helps to burn fat deposits, removes wrinkles on the abdomen.
Cobra Pose - Bhujangasana
Asana "Cobra" stimulates digestion and works on the main organs of the human body. In addition, the asana relieves tension in the spine. To perform it, you should take support while lying down and get up from the carpet.
Dog pose down - Adho Mukha Svanasana
Asana has a general strengthening effect, speeds up metabolism and relieves back pain. To perform it, you need to kneel while relaxing the cervical spine. When you exhale, you must tear your knees off the mat and bend your back.
Warrior pose - Virabhadrasana
Asana virabhadrasana, due to the fact that the whole body is worked out during its implementation, is very important for weight loss. Performing this, you need to stand up straight, straighten your back, and then on the exhale put one leg forward and bend your knee slightly. The arms should be raised above you, joining the palms, while exhaling, bend backwards. The asana should be repeated in the mirror on the other leg.
Triangle Pose - Utthita Trikonasana
Asana "Triangle" helps to remove wrinkles in the waist, perfectly stretches the legs and has a positive effect on the nervous system. Standing straight (feet shoulder-width apart), bend at 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 this position for about a minute, then perform with the other leg.
Tree or Vrikshasana
Asana "Tree" teaches you to maintain balance and allows you to synchronize the left and right part of the body, to get rid of clamps in the body. Also, this pose strengthens the arms and abdominal muscles, strengthens the knee area. To perform this asana you have to inhale, raise your arms high above you, joining your palms. Place one leg next to the groin, trying to maintain balance and not fall. You have to hold the asana for a minute and then change legs.
Chair pose - Utkatasana
Strengthening the muscles of the thighs and leaves is facilitated by the posture of the stool or utkatasana. Taking a standing position, straightening your shoulders, you need to raise your arms up, exhale, then join your palms, sitting lightly. 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 bar allows you to make all parts of the body without exception. To do this, you have to lie on the floor on your stomach, while exhaling, you have to lift your whole body off the floor surface, while at the same time you press your body with your elbows and keep your feet on your toes. The more you manage to stand in this asana, the better it will reflect on your body, but don’t forget moderation in your exercises.
Wind release pose - Pavanmuktasana
Asana "Pavanmuktasana" relieves the body of gases. Perform this while lying on your back. Alternately, then one, then the other, then both together, the legs are tucked in and as close to the chest as possible. This asana performs a deep abdominal massage and strengthens the leg muscles.
Pose on the bow - 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 arch and can be performed by emphasizing lying down. When exhaling, you must connect your ankles with your hands and pull them up to your head. A more complicated version of this asana is holding the fingertips.
Press 30 60 90
This pose focuses on the abdominal muscles and helps burn fat. To perform the asana you need to lie on the floor. After exhaling, raise your legs a short distance from the floor, slowly lowering your legs, you must keep both feet a few inches from the mat, then perform a few breathing cycles and put your feet on the floor. The exercise should be repeated several times, raising the legs higher and higher.
All of the above asanas can be performed with a group or at home. A big plus of such exercises in the fight against obesity is that there are no strenuous exercises or unbearable diets. In addition, once you have felt how everything is changing, how your body is changing, you will be doing yoga with increasing pleasure every time.