In the search for the new, not only the child is used, but also philosophical teachings. For example, with the help of regular yoga practice you can achieve harmony with the external environment, close environment and your own body. A new direction in the fight against overweight opens up secret knowledge about the inner world and control of vital processes responsible for metabolic processes.
The principle of yoga in the fight against overweight
The most valuable thing that can be achieved by practicing yoga is well-being and a healthy psycho-emotional background. This is the best a man can give himself, for a healthy spirit is born in a healthy body. There is a lot of discussion now about the effectiveness of yoga in the fight against weight loss.
Experts note the following changes that have a beneficial effect on weight loss:
- hormonal normalization;
- regulation of the endocrine system;
- suppression of appetite;
- acceleration of metabolic processes;
- improve blood circulation.
In addition, regular sessions have a positive effect on the general condition:
- prevention of cardiovascular diseases;
- developing flexibility;
- strengthening muscle tissue;
- relieving stress on the joints;
- strengthening the spine.
But it should be noted that not all areas of yoga contribute to weight loss.
It is more useful to use:
- pranayama (daily breathing complex);
- hatha (every morning on an empty stomach);
- ashtanga vinyasa (combined with cardio).
To effectively combat obesity, a revision of dietary principles is recommended, giving preference to seafood, lean meats and fresh fruits / vegetables. Fatty, fried and smoked foods will inhibit the weight loss process and the result can be achieved in kilograms.
What kind of yoga is best for you
If you decide to use one or more yoga weight loss techniques, you should contact your trainer for advice and recommendations. In addition, you can watch video instructions that thoroughly introduce the technique of performing the exercises.
You can choose one of the types of yoga for weight loss:
- Ashtanga Vinyasais energetic, requires a certain physical fitness. Exercise uses energy locks to help redistribute energy throughout the body. Regular practice has a positive effect on health and mental clarity.
- Hathais a classic trend in yoga. The key principles are attention and relaxation. When performing each exercise it is necessary to turn on the mind and feel each element. An important task of the technique is considered to be victory over your body without any violence. Muscle relaxation allows you to perform florid movements without feeling pain. But they come to it gradually, with regular training.
- Kundaliniinvolves exercise combined with proper breathing. In the process of action, the person is immersed in meditation. The duration of meditation can vary from 3 minutes to 2. 5 hours. If you master this technique, the person realizes a feeling of joy and fulfillment, which completely discourages thoughts about food.
- Vishrantainvolves working more with the mind than with the body. In the process of exercise, pacification, peace, physical relaxation are achieved. The technique relieves stress, depression and obsessive thoughts.
- Nidrais a bit like visranta. To perform, you will need to completely relax in a stretching position. The body remains motionless for a long time. Brain activity works during exercise. The technique removes fears, psycho-emotional blockages. During the session, thoughts are concentrated on certain images.
What you need for classes
Before starting to master the technique, it is recommended to consult a doctor to rule out contraindications. Coach tips and at least introductory lessons will also be helpful. Next, a classroom was selected. This could be a corner of the living room. The main thing is that loud sounds and households are not disturbed during the session. During the warmer months of exercise you can work outside. The sun and grass are a great addition to your activity.
Many exercises are performed in a lying and sitting position. For convenience, use a rug or mat. Clothing should be light and elastic, allowing free stretching. You don’t need to put anything on your feet. Yoga provides the unity of one's own energy and the earthly.
When performing different elements, additional inventory may be required:
- support block that helps beginners to master difficult asanas;
- tape for easier stretching.
Videos and guides will be no less useful in home practice. To immerse yourself in an atmosphere that corresponds to philosophical teachings, mantras and aromatherapy are needed.
Basic rules
To understand at least the basics, you must master the technique and strictly follow some rules:
- Before class, you must wet clean the room and ventilate it.
- Prepare a mat or exercise mat on the floor.
- Do not eat before or after school.
- Sessions should be held daily for at least 15 minutes.
- Breathe through your nose only during exercise.
- Relaxation elements are recommended for post-menstrual workouts.
- Pregnant women are allowed to include only light exercises in the complex.
- Beginners should assess fitness level and age. Consultation with a coach will be appropriate. Hatha yoga and therapeutic areas are more suitable for older people. Ashtanga Vinyasa is recommended for energetic young ladies.
- When compiling a training program, you should ensure a gradual increase in workload: from simple elements to complex ones.
- If you feel severe or severe pain during exercise, postpone the exercise. If necessary, consult a doctor. Consistency is important to use yoga for weight loss, so do not delay sessions. Regularity of posture can be based on the mode of work: every other day, 3 times a week, every day, etc.
A set of weight loss exercises
Tadasana
Body position, standing on the mat with hands and feet down. Correct posture. You have to stand for a few seconds. At this time the abdomen is pulled upwards, which the abdominal muscles do. (All asanas performed in a standing position start from this position).
Vrikshasana
From a standing position, cross your arms over your chest like an Indian greeting and bend one leg, placing your foot on the inside of the knee joint of the other leg. Raise your arms above your head and stand for a few seconds. Change body position by changing legs. When changing position, the hands should be lowered to the chest.
Trikonasana
From a standing position, jump to the side with your feet and hands. The legs should be in a position wider than shoulder level. Turn the right leg to the right side, it should go vertically in relation to the left leg. Without bending your knees, bend to the right, trying to touch your right foot with the fingers of your right hand.
It will be correct if the palm rests on the floor. At the same time, raise your left hand up, turn your head, directing your gaze towards the fingers of your left hand. Stop for a few seconds. Next, the body assumes its original position and changes its position, but with a turn to the left.
Patchimottanasana
Sit from a prone position on the mat. Extend your arms forward, begin to lean toward your legs. You need to grab your feet with your toes, not bend your knees. Lower your head, pressing your chin against your sternum. Fix the element for a few seconds and return to the supine position. Repeat the exercise several times until you do not have enough endurance. Do not tolerate severe pain.
Sarvangasana
From the prone position, raise your legs and body to the "birch" position. Support your back with your arms, straighten your legs. Freeze the item for 1 minute to begin.
Janu sirshasana
Starting position - sitting on a mat with your legs and arms. Bend the right leg and fix the foot on the outside of the thigh of the left leg (in the crotch area). Bend your body straight, grabbing your left leg with your right hand. Put your left hand behind your back. At the same time, try not to bend your left leg.
Hold the position for a few seconds and return to the starting position. Repeat the same steps, but changing sides.
All exercises are repeated 3-5 times in the initial phase. The holding time of the pose should be gradually increased. You don’t have to suffer sharp pain. The body will soon get used to the stretching movements and it will be possible to introduce more complex elements.
How many kg can you lose
In combination with a proper diet, it is guaranteed that you can lose 4-8 kg in the first month. At the same time, you don’t need to exhaust yourself with heavy physical exertion and a feeling of hunger.
The process of breaking down fat cells deposited in different parts of the body, if all the rules are followed, will start from the third week.
In the first 14 days, the body gets rid of excess fluid, which in weight values significantly exceeds the indicators of fat. Therefore, in the first 2 weeks you can lose up to 10 kg, and in the following weeks the result will be minus 1-2 kg.
Advantages and disadvantages
Benefits:
- stabilization of the inner world and work of internal organs;
- gradual weight loss prevents weight gain;
- is suitable for any age;
- exercises are aimed at flexibility and strengthening of the chest corset;
- normalizes psycho-emotional mood;
- improves the functioning of internal organs and vital systems.
Disadvantages:
- the result of losing weight is gradual and not fast;
- hard to find motivation;
- it is impossible to achieve results without mastering the technique.
Contraindications:
- disorders of internal organs;
- hypertension;
- ARI, ARVI;
- infections;
- oncological diseases;
- craniocerebral trauma.
Pregnant and breastfeeding women should be postponed. It is also not recommended to exercise during rehabilitation after suffering serious injuries or surgery.
Reviews
I have been practicing Kundalini yoga for 5 months and I have recently started to master hatha. I enjoy muscle stretching exercises. After 2 weeks of training, the pain in the knee joints disappeared. I started putting on heels again that I couldn’t wear for more than 10 minutes for 8 years. During the lessons I didn’t notice how my favorite things became 1 and then 2 sizes bigger. My achievement in such a short period of time is minus 12 kg. But what is surprising is the excellent health condition and the absence of headaches.
I have been practicing Hatha yoga for the second year. I started studying after giving birth, which was very difficult and weakened my health. I feel great now. Thanks to a series of exercises, the figure is in perfect condition. I recommend everyone to try to achieve harmony with their body and those around them.
I was skeptical of my husband’s advice to try yoga for weight loss. I’ve been doing this for 7 years, I love photography more than I’ve actually earned a living. Dynamics, creativity and ingenuity have always been my companions. And then yoga - calmness, composure and goodness and all that. . . Nonsense, I thought. It’s been six months and now I understand what I missed. Harmony and prudence settled in my heart. And thanks to the hathi, the figure gradually began to take on a decent shape. Yoga of course is not a diet, you cannot lose a lot of pounds at once in a month. But there was no going back for my losses either.