Slimming yoga

One of the leading problems in the modern world concerning both women and men is obesity. Every year, it becomes more and more popular to lead a healthy lifestyle, and at the same time being overweight is considered simply obscene. There are already many diets, special weight loss programs and special complexes of physical exercises that allow you to lose weight fast, but the biggest problem is not to lose weight, but to keep 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". Yoga is actually focused on a person's vital activity as a whole, as in India it is believed that everything in our body is interconnected. For this reason, by participating in yoga practice, you can gradually notice how it changes not only the body, but 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 - the combination of physical positions (asanas), breathing and relaxation techniques. One of the most popular forms 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, overweight, stress and depression. A big plus when practicing yoga is increased flexibility, which helps avoid a number of back 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 leading one. The fact is that many want to add results as quickly as possible without realizing how harmful and dangerous it is to the body, rather than overcoming themselves, making yoga a part of their lives and albeit much slower achieving a more lasting result.

Yoga classes are primarily work on yourself, on your thoughts, nutrition and life in general, so this practice is ideal for losing weight. With the proper performance of asanas, the body is 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 beneficial and entertaining if the breathing cycles are properly structured. For this reason, the fact that for the first time decided to start practicing yoga, it is better to practice for a while in a group, under the supervision of a master. Video tutorials are also intended for those who already have some experience.

Reasons to do yoga for weight loss

For many women, weight loss yoga is not an effective way to get in shape. The fact is that on 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. The first results from yoga practice will also only be shown after 2-3 months, which of course is not suitable for every person, because as a rule, the faster the result is noticeable, the more motivation for harmony arises. But those women who, without losing interest in classes, continue to practice, 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 fast it spread all over the world. In America alone, more than 60% of the population has practiced or practiced it. For those who are still on the verge of new knowledge, a number of reasons can be given that make it possible to draw conclusions about whether it is worthwhile to introduce yoga practice into their lives:

• Yoga classes, thanks to a large number of static exercises performed with deep muscle work, help to lose weight with a long-term retention of the effect of losing weight.
• Oxygen, which enriches the body through breathing exercises, promotes the breakdown of fats, speeds up the metabolism and fills the body with energy and reduces hunger.
• Stressed situations and depression do not need to be treated with pills or seized with fatty and sugary foods, yoga will help train stress at the body level 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 sugar levels, which can help you get rid of obesity.
• Balanced yoga classes help get rid of insomnia because researchers 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 forms of yoga, for example, the most famous of them are hatha yoga, ashtanga yoga, bikram yoga and power yoga. Recently, such an unusual form of yoga as aerial yoga has been gaining ground. These forms 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 types listed:

• Hatha yoga is one of the simplest forms of yoga, it is believed that this practice is an introduction to the basic yoga course and is perfect for beginners who decide to lose weight at home. Using this practice, a deep study of the muscles occurs, which of course will not give a strong effect of weight loss, but it will prepare you for more difficult asanas related to other forms of yoga.
• Ashtanga yoga or dynamic yoga. This form 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 endurance.
• Power yoga refers to the combination of aerobics and ashtanga yoga. Despite the fact that asanas in this form of yoga are performed without interruption and pass each other, this type of yoga can be mastered by people with different levels of training. To facilitate training, breathing complexes and stretches are included in the structure of asanas. This type of yoga is considered as one of the most effective for weight loss.
• Bikram yoga is a complex that consists of classic asanas and breathing exercises. But the most important thing when practicing these forms of yoga is that the room where the classes are held should have a constant temperature of about 40˚ and the same humidity. This condition is important for losing weight because during sweating, people lose excess water, which is retained in the body and toxins.
• When practicing aerial yoga, asanas are performed using a special canvas attached to the ceiling. By freeing the spine from excessive tension and naturally stretching the body using 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 exercise.

When choosing some form of yoga for yourself, it is important to understand that it is better to choose the most comfortable yoga for yourself that you want to do with pleasure. Do not torture yourself with power yoga if your body is not yet ready for it.

When participating in one 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 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 who and how yoga can help, as well as be aware of contraindications to classes. After studying the first and second and applying the information received to yourself, you can calmly start training.

Recovery through yoga practice can be recommended for people with the following health conditions:

• diseases of the spine, intervertebral hernia, flexion;
• joint diseases - arthritis and osteoarthritis;
• chronic fatigue, increased anxiety, stress, depression and sleep disorders;
• asthenic syndrome;
• vegetative dystonia;
• dysfunction of the 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 its borderline condition (possibly due to substance abuse);
• diseases of the cardiovascular system: tachycardia, arrhythmia, heart disease, myocardial dystrophy;
• circulatory diseases;
• musculoskeletal problems;
• traumatic brain injury;
• malignant neoplasms;
• stones in the gallbladder.

In addition to the main contraindications, there are temporary ones, they include:

• long-term daily treatment with medicinal substances;
• period of exacerbation of chronic diseases;
• postoperative rehabilitation period;
• physical overload
• sunstroke or reverse hypothermia;
• increased body temperature (from 37 °);
• heavy load associated with professional sports.

In addition to the listed points, there are general rules according to which you can not 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 strenuous physical exertion, they must not be admitted to the Ashtanga yoga class in cases where no physical preparation is required and if there are problems with high blood pressure, there are infectious diseases and cancers of any kind. preferably steps. . . Such limitations are not accidental because yoga classes change our body from within, and in the case of serious diseases, any changes in the body can lead to serious health deterioration.

Such a moment, which is important for yoga practice, 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 exertion. Yoga also has a positive effect on the pelvic organs in women, thereby relieving chronic inflammation and painful menstruation. If we are talking about a ban, you should know that on the days of menstruation you can not do reverse asanas, and it is better to ensure that the training at this time is gentle.

What time of day is it best to do and what is the optimal duration of classes

It is best to practice yoga in the morning to recharge your batteries throughout the day before starting a workday. However, due to the properties of their body, many people 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. So in the morning performed the complex "Surya Namaskar" (greeting to the sun), and in the evening - "Chandra Namaskar" (greeting to the moon).

The optimal duration of a lesson is considered 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 daily, making it ahabit. It should be understood that regular practice helps you achieve the best results in yoga. If you yourself choose how many times you should do yoga per week and what the load will be is an individual question, 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

Nutrition is essential for yoga. This does not mean that by starting classes you must adhere to vegetarian dietary principles or switch to a raw food diet. But when you start exercising seriously, your 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 prove better because the body does not have to spend a huge amount of energy on processing food and the remaining energy will help to 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 body and emotions, thus choosing the right set of food for weight loss, you can put order not only the body and the inner world. Conscious eating and yoga exercises will help.

Types of positions for weight loss

In yoga, there are certain complexes to lose weight, including types of postures such as twisting, standing and inverted asanas, bends and asanas aimed at relaxation (relaxation). These are the most important, most effective exercises to practice, which form the basis of any kind of yoga.

By performing a yoga complex that includes all the specified types of postures, you can achieve great results in a few months of regular exercise. You can increase the effect of yoga on the body by starting to practice in fresh air.

Twisting

All twists in yoga affect the intestines and digestion in general, improve metabolic processes and remove accumulated toxins from the body.

Standing positions

Asanas performed from a standing position help to focus deeper on the activity and reduce the volume of the abdomen, legs, back and hips.

Reverse poses

The influence of asanas performed in an inverted position is primarily focused on strengthening the spine, in addition, the thyroid gland is stimulated and the internal organs are drained when performed.

Piste

To get a flexible body as well as to strengthen the muscles help the inclinations performed in yoga from a sitting position; you can also perform them while standing.

Relaxation bags

It is customary to end the lesson 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 quite a few such asanas, but here it is important to take into account the level of training available. Do yoga, make sure to monitor your breathing, alternating inhaling and exhaling just in time. Proper breathing is one of the ingredients for successful weight loss through yoga.

Forward bending - Uttanasana

To perform uttanasana, stand upright, straighten your back, stretch your arms over you and exhale, slowly bend down and touch your knees with your head. For a greater effect of weight loss, you should grab your ankles with your hands and thereby increase the tension.

Asana helps burn fat deposits, eliminates wrinkles in the stomach.

Cobra Pose - Bhujangasana

Asana "Cobra" promotes digestion and acts the main organs of the human body. In addition, asana relieves tension in the spine. To do this, take the support while lying down and rising from the rug.

Downward dog position - Adho Mukha Svanasana

Asana has a general tonic effect, increases metabolism and relieves back pain. To perform this, kneel down while relaxing on the vertebrae of the cervical spine. When you exhale, tear the knees off the mat and make a bend.

Warrior Pose - Virabhadrasana

Asana virabhadrasana, due to the fact that the whole body is prepared during the implementation, is very important for losing weight. When you perform this, stand up straight and straighten your back, and when you exhale, put one leg forward and bend your knee slightly. The hands should be raised above you and the palms connected as you exhale, bending back. The asana should be repeated in mirror image on the other leg.

Triangle Pose - Utthita Trikonasana

Asana "Triangle" helps to get rid of folds at the waist, stretches the legs perfectly and has a positive effect on the nervous system. Stand straight (feet shoulder-width apart), bend over to the right leg, rest your right palm on the mat and place it at the foot. Raise your left hand parallel to the floor. Hold in this position for about a minute, then perform with the other leg.

Tree position or Vrikshasana

Asana "Tree" teaches you to keep balance and allows you to synchronize left and right parts of the body to get rid of cramps in the body. This bag also strengthens the arms and abdominal muscles, strengthens the knee area. To perform this asana, inhale, lift your hands high above you, and join your palms. Place one leg next to the crotch while trying to maintain balance and not fall. For a minute, hold the asana and then change legs.

Stol Pose - Utkatasana

Strengthening of thigh and calf muscles is facilitated by the chair bag or utkatasana. After taking a standing position, straighten your shoulders, lift your arms up, exhale and then connect your palms, sitting slightly down. After completing 10 cycles of inhalation and exhalation, then get out of the asana.

Plank

"Plank" is the most powerful asana for those who have decided to overcome obesity. It can be practiced 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, lie on the floor of your abdomen while exhaling, raising your entire body from the floor surface while pressing your elbows to the body and keeping your feet on your toes. The more you manage to stand in this asana, the better it will reflect on the body, but do not forget moderation in the exercises.

Wind Exposure - Pavanmuktasana

Asana "Pavanmuktasana" releases the body from gases. Perform it lying on your back. Alternately then one so that the other, then both together, the legs are pulled in and as close as possible to the chest. With this asana, a deep abdominal massage is performed and the muscles in the legs are strengthened.

Arc make up - Dhanurasana

Asana "Dhanurasana" helps to stretch the body and increases its flexibility. Like other slimming asanas, the arch position stimulates the intestines and corrects scoliosis. Asana looks like a stretched bow and can be performed by placing a weight lying down. When you exhale, tighten your ankles with your hands and pull them to your head. A more complicated version of this asana is to hold the tip of the toe.

Press 30 60 90

This position focuses on the abdominal muscles and helps burn fat. To perform the asana, one must lie on the floor. After exhaling, raise your legs a short distance from the floor, slowly lower your legs, keep both legs a few inches from the mat, then perform several breathing cycles and place your feet on the floor. The exercise should be repeated several times and raise the legs higher and higher.

All of the above asanas can be performed both with a group and at home. A huge plus of such exercises in the fight against obesity is that there is no grueling exercise or intolerable diet. After feeling how everything changes around, how your body changes, you will each time do yoga with more and more joy.