One of the leading problems of the modern world concerning 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 indecent. There have been many diets, special weight loss programs and special compound exercises that allow you to lose weight quickly, however, the biggest difficulty is not losing weight but keeping it. later, after losing weight. The philosophy of yoga is known around the world as a powerful assistant that not only helps you lose weight, but also changes your entire 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 vital human activity in general, as in India it is believed that everything in our body is interconnected. For this reason, by engaging in the practice of yoga, you can gradually notice how it changes not only in your body, but also in your mental state, environment and life in general.
There are a large number of different schools of yoga, with all the differences in their practice, they have one thing in common - a combination of physical postures (asanas), breathing techniquesand relax. One of the most popular types of yoga for beginners is hatha yoga, which is the first step to 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 big plus when it comes to yoga is increased flexibility, which helps avoid some of the spine problems that can arise due to a sedentary lifestyle.
With all the positive effects of yoga on the human body, among the weight loss methods, it is not the top one. The fact is that many people want to achieve results as quickly as possible without realizing how harmful and dangerous it is for the body, instead of overcoming themselves, making yoga a part of their lives andalthough much slower, achieves longer lasting results. .
Yoga classes are first and foremost about yourself, your thoughts, your diet and your life in general, so this practice is ideal for weight loss. With the correct implementation of 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 the exercises are done correctly.
The first thing you need to learn before you begin to master the asanas is to breathe properly. Yoga classes will only be beneficial and enjoyable if the breathing cycles are properly constructed. For this reason, it is a fact that the first time you decide to start practicing yoga, it is better to practice for some time in groups, under the supervision of a master. Video tutorials are also for those who already have some experience.
Reasons to practice yoga to lose weight
For many women, weight loss yoga is not an effective way to increase their figure. The fact is that in a standard yoga class, which lasts about an hour, you can reduce up to 200 calories, while endurance training allows you to burn 2 times as many calories in the same time. In addition, the first results from practicing yoga will appear only after 2-3 months, which, of course, is not suitable for every person, because as a rule, the faster the results, the more motivationalfor harmony. But women who do not lose interest in classes, continuing to exercise will receive not only a toned body, but also a new life free of disease and negativity.
The effectiveness of yoga has at least been proven by its rapid spread around the world. In the US alone, more than 60% of the population has or is practicing this discipline. For those who are still learning about new knowledge, several reasons can be given that allow one to draw conclusions as to whether or not yoga should be incorporated into their lives:
- Yoga classes, thanks to a large number of static exercises performed with a deep muscle impact, help to lose weight with a long-lasting weight loss effect.
- Oxygen, which helps replenish nutrients to the body through breathing exercises, promotes fat breakdown, speeds up metabolism and recharges the body with energy, reduces hunger.
- Stressful and depressive situations do not need to be treated with drugs or by eating fatty and sugary foods, yoga will help relieve stress on the body's level and get rid of it. In addition, practicing yoga allows you to reduce the stress hormone cortisol, the stress hormone that appears on the abdomen.
- Yoga exercises stabilize blood sugar, which can help you get rid of obesity.
- Balanced yoga classes help get rid of insomnia, as scientists have proven that for successful weight loss, you need at least 8 hours of sleep.
Which yoga practice 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. Recently, an unusual form of yoga such as aerial yoga is in vogue. These types of yoga contribute to weight loss, but for a yoga practitioner, this is not the only goal. Let's take a closer look at each of the categories listed:
- Hatha yoga is one of the simplest types of yoga, it is believed that this exercise is a prelude to a basic yoga course and is perfect for beginners who decide to lose weight at home. With the help of this method, an in-depth study of the muscles will occur, which, of course, will not give a strong weight loss effect, but it will help prepare you for the more difficult poses involvedto other types of yoga.
- Ashtanga yoga or dynamic yoga. This type of yoga is performed according to a strict sequence of asanas, each of which is held for no more than a minute. This type of activity requires good preparation and stamina.
- Strength yoga refers to a combination of aerobics and ashtanga yoga. Despite the fact that the asanas in this type of yoga are performed uninterrupted, passing through each other, this type of yoga can be mastered by people with different levels of training. To facilitate the practice, breathing and stretching complexes are included in the structure of the asanas. This type of yoga is considered one of the most effective ways to lose 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 must have a stable temperature of about 40˚ and the same humidity. This condition is very important for weight loss, because when one sweats, one loses the excess water retained in the body and the toxins.
- When practicing aerial yoga, the asanas are performed using a special canvas mounted on the ceiling. By freeing the spine from excessive tension and stretching the body naturally with the help of a special fabric, you can perform the most difficult, rather difficult poses in classical yoga. However, this type of yoga is not suitable for everyone but only for those who exercise the body at least a little.
When choosing one or another form of yoga for yourself, it is important to understand that it is better to choose the type of yoga that is most comfortable for you, an exercise that you will do with pleasure. Don't torture yourself with strength yoga if your body isn't ready for it.
When engaging in any of the types of yoga listed, you should remember that the main principle of yoga is to relax and slow down to get the best results, because whoever is not in a hurry wins.
Indications and contraindications for grades
Before starting to practice yoga, you should familiarize yourself with the recommendations for whom and how yoga can help, as well as pay attention to the contraindications to classes. After studying the first and second, applying the information received to yourself, you can safely begin training.
Recovery through the practice of yoga may be recommended for people with the following health conditions:
- diseases of the spine, herniated disc, stooping;
- joint diseases - arthritis and paresis;
- chronic fatigue, increased levels of anxiety, stress, depression and sleep disturbances;
- asthenic syndrome;
- vegetative dystonia;
- dysfunction of internal organs;
- Chronic diseases;
- excess weight.
You should not practice yoga (or only with the permission of your attending physician) for people with:
- negative mental state destroys the psyche;
- mental disorder and its borderline state (possibly due to substance abuse);
- diseases of the cardiovascular system: tachycardia, arrhythmia, heart disease, myocardial dystrophy;
- diseases of the circulatory system;
- problems of the musculoskeletal system;
- traumatic brain injury;
- melanoma;
- stones in the gallbladder.
In addition to the main contraindications, there are temporary contraindications, they include:
- long-term daily treatment with pharmaceutical substances;
- exacerbation of chronic diseases;
- rehabilitation period after surgery;
- physical overload;
- heatstroke or vice versa hypothermia;
- increase in body temperature (from 37 °);
- heavy loads related to professional sports.
In addition to the points listed, there are general rules according to which you should not practice yoga on an empty stomach (only 3-4 hours after eating), and you should not practice immediately after a hot bath or sauna.
It should be understood that, due to extreme exertion, they may not be admitted to the Ashtanga yoga course in the absence of the necessary physical preparation, in addition, if there is a problem with high blood pressure, infectious diseases and cancers at any stage. . . Such limitations are not coincidental, because yoga classes change our body from the inside, and in the case of severe illness, any change in the body can lead to deterioration. serious health.
An important time for yoga practice, such as menstruation in women, also needs attention. Contrary to the myth that classes are strictly prohibited these days, it is worth mentioning that in this case we are not talking about the practice of yoga, but about strenuous physical activities. At the same time, yoga has a positive effect on the pelvic organs in women, thereby reducing chronic inflammation and menstrual pain. If we are talking about any prohibitions, then you need to know that on the days of your period you cannot do inverted asanas and it is better to make sure that the practice at this time is light.
What time of day is best to do and what is the optimal duration of classes
It is best to practice yoga in the morning to recharge the battery for the whole day before starting a working day. However, due to the characteristics of the body, many people prefer to sleep longer in the morning and postpone yoga classes in the evening. There is nothing wrong with that, but you better know that in yoga there are special complexes in the morning and in the evening, with certain exercises of asanas. So, in the morning the complex "Surya Namaskar" (saluting the sun) is performed, and in the evening - "Chandra Namaskar" (saluting the moon).
The optimal duration of a 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 practice yoga daily, doa habit. It is important to understand that regular practice will help you achieve the best results when practicing yoga. Choosing for yourself how many times a week to practice yoga and what the load will be is an individual matter, the most important thing is not to overload yourself, it is better to gradually switch from simple to simple. to more complex.
Principles of nutrition combined with exercise
Nutrition is essential for the practice of yoga. This does not mean that at the beginning of classes you will have to adhere to vegetarian guidelines, or switch to a raw food diet. But, starting a serious workout, your body will gradually switch to the optimal food for you. In addition, many asanas, due to the reduction in the use of harmful products, will become better, since the body does not have to spend a large amount of energy to process food, and the remaining energy will help to achieveMaximum results by doing yoga for weight loss.
Many yoga aficionados practice an Ayurvedic approach to nutrition, which reflects the effects of most foods on our bodies and emotions, so choosing the right set of foods for weight loss, you can not only the body and the inner world. Conscious eating and yoga exercises will help.
Types of postures to lose weight
In yoga, there are certain complexes for weight loss, including types of poses such as twists, turns, standing and inversions, bends, and asanas aimed at relaxation (relaxation). These are the main, most effective exercises to practice that are the foundation of any type of yoga.
Doing a yoga complex that includes all the types of poses listed, you can achieve good results in a few months with regular practice. You can enhance the effects of yoga on your body by starting to practice in the fresh air.
Twisted
All yoga swings affect the intestines and digestion in general, improving metabolism and removing accumulated toxins from the body.
Standing
The 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.
Reverse poses
The effects of the asanas, performed in an upside down position, are mainly focused on strengthening the spine, in addition, when they are performed, the thyroid gland is stimulated and the internal organs are drained.
Slope
To get a supple body, as well as strengthen the muscles, it is useful to incline movements performed in yoga from a sitting position; You can also do them while standing.
Relaxing pose
Usually, the lesson ends with asanas aimed at relaxation. Thanks to them, you can relieve stress, release anxious thoughts and relax.
Simple asanas to lose weight at home
When practicing yoga, it is imperative to have asanas for weight loss. There are quite a few asanas, but here it is important to take into account the level of training available. Practicing yoga, remember to monitor your breathing, inhaling and exhaling alternately in equal time. Proper breathing is one of the ingredients for successful weight loss thanks to yoga.
Forward Bend - Uttanasana
To perform uttanasana, you need to stand up straight, straighten your back, straighten your arms above your body and exhale, slowly bend down, touching your knees to your head. For a more effective weight loss, you should use your hand to grab the ankle, thereby increasing the tension.
Asana helps to burn accumulated fat, remove folds in the abdomen.
Bhujangasana - Cobra Pose
Asana "Cobra" promotes digestion and functioning of the main organs of the human body. In addition, asanas relieve tension in the spine. To do this, you should support lying down and getting up from the mat.
Adho Mukha Svanasana - Downward Dog Pose
Asana works to promote overall health, increase metabolism and relieve back pain. To perform, you need to kneel, and at the same time relax the cervical vertebrae. On an exhale, you need to tear your knees off the mat and perform a back crunch.
Warrior Pose - Virabhadrasana
Asana virabhadrasana, due to the fact that the whole body is worked out in the process, is very important for weight loss. To perform, you need to stand up straight, straighten your back, then when you exhale, bring one leg forward and slightly bend the knee. The two hands should be raised above you, combined with the palms, as you exhale, bend backwards. The asana should be repeated in the mirror image on the other leg.
Triangle Pose - Utthita Trikonasana
Asana "Triangle" helps to get rid of the folds in the waist, perfectly lengthens the legs and has a positive effect on the nervous system. Stand up straight (feet shoulder width apart), bend right leg, place right palm on mat, feet level. Raise your left hand parallel to the floor. Hold this position for about a minute, then repeat with the other leg.
Tree Pose or Vrikshasana
The "Tree" asana teaches you to balance and allows you to synchronize the left and right parts of your body, to get rid of the grips in your body. In addition, this pose also strengthens the arms and abs, increasing the strength of the knees. To perform this asana, you need to inhale, bring your hands up high, interlace your palms. Place one foot next to the crotch, and at the same time try to balance and not fall. For a minute, you need to hold the asana, then switch legs.
Chair Pose - Utkatasana
Strengthen the thighs and calves supported by chair pose or utkatasana. Already in a standing position, straightening your shoulders, you need to raise your hands up, exhale and then connect your palms, slightly sit down. After completing 10 cycles of inhalation and exhalation, and then come out of the asana.
Plank
"Plank" is the strongest pose for those who have decided to overcome excess weight. It can be practiced separately from yoga, or included in a set of exercises. A correctly executed bar allows you to work out all parts of the body without exception. To perform, you need to lie on your stomach on the floor, when exhaling should lift your whole body off the floor, at the same time squeeze your elbows into your body and keep your toes on your toes. The more you try to stand in this pose, the better it will reflect on your body, but don't forget to be moderate in the exercises.
Pavanmuktasana - Pavanmuktasana
Asana "Pavanmuktasana" frees the body from gases. Perform a supine position. Take turns, then one, then the other, then both together, legs retracted and as close to the chest as possible. With this asana, a deep abdominal massage is performed and the muscles of the legs are strengthened.
Bowing Pose - Dhanurasana
Asana "Dhanurasana" helps to stretch the body and increase flexibility. Like other slimming poses, bow pose stimulates the intestines and corrects scoliosis. The asana is similar to the crouch and can be performed by placing the center of gravity when lying down. As you exhale, you need to grab your ankles with your hands and pull them up to your head. A more complex version of this asana is to hold the tips of the toes.
Press 30 60 90
This pose focuses on the abdominal muscles and helps burn fat. To perform the asana, you should lie on the floor. After exhaling, raise your legs a short distance off the floor, slowly lower your legs, needing to keep your feet a few centimeters off the mat, then perform a few breaths and put your feet on the floor. Should repeat the exercise several times, raising the leg higher and higher.
All the asanas listed above can be done with both groups and at home. A huge plus of such exercises in the fight against obesity is the absence of grueling workouts or overwhelming diets. In addition, when you feel how everything around you is changing, how your body is changing, each time you practice yoga, you will feel more excited.