Not only diets, but also philosophical teachings are used when searching for a new one. For example, with the help of regular yoga practice, you can adapt to the outer environment, the immediate environment and your own body. A new direction in the fight against overweight opens secret information about the inner world and the control of vital processes responsible for metabolic processes.
Yoga principle in combating overweight
The most valuable thing that can be achieved by doing yoga is well-being and a healthy psycho-emotional pass. This is the best a person can give himself, because a healthy mind is born in a healthy body. There is now much debate about the effectiveness of yoga in the fight against weight loss.
Experts point out the following changes that have a positive effect on weight loss:
- hormonal normalization; regulation of the endocrine system
- ;
- appetite suppression; acceleration of metabolic processes
- ;
- improvement of blood circulation.
Also, regular sessions have a positive effect on the overall health:
- prevention of cardiovascular diseases;
- improves flexibility;
- strengthening muscle tissue;
- reduces stress on joints;
- strengthens the spine.
However, it should be remembered that not all areas of yoga contribute to weight loss.
It is more convenient to use:
- pranayama (daily breathing complex);
- hatha (on an empty stomach every morning);
- ashtanga vinyasa (with cardio).
In order to effectively combat obesity, it is recommended to review nutritional principles by choosing seafood, lean meats and fresh fruits / vegetables. Fatty, fried and smoked foods will hinder the weight loss process and the result can be gained in weight.
The best type of yoga for you
If you decide to use one or more yoga techniques to reduce body weight, you should consult a trainer for advice and recommendations. In addition, you can watch video tutorials that thoroughly introduce the technique for performing the exercises.
You can choose one of the yoga types to lose weight:
- Ashtanga Vinyasais energetic and requires some physical fitness. Exercise uses energy locks to help redistribute energy throughout the body. Regular application has a positive effect on health and mental clarity.
- Hatharepresents the classic trend in yoga. The basic principles are attention and relaxation. While doing each exercise, it is necessary to open the mind and feel each element. An important task of the technique is considered the victory over your body without any violence. Relaxing the muscles allows you to make smooth movements without feeling pain. But they come to this gradually through regular training.
- Kundaliniinvolves exercising along with proper breathing. In the process of action, the person is immersed in meditation. Meditation duration can range from 3 minutes to 2. 5 hours. If you master this technique, the person will grasp a sense of joy and satisfaction that completely discourages thoughts about food.
- Vishrantainvolves working with thoughts rather than the body. During the application process, passivation, peace and physical relaxation are provided. It alleviates technical stress, depression, and obsessive thoughts.
- Nidrais a bit like visranta. To perform, you will need to relax completely in a muscle-tension pose. The body remains motionless for a long time. Brain activity works during exercise. It removes technical fears, psycho-emotional barriers. During the session, thoughts focus on specific images.
What do you need for classes
Before starting to master the technique, it is recommended to consult a doctor to exclude contraindications. Tips and at least introductory lessons from the instructor will also help. Next, a room is chosen to manage the classes. This can be a corner of the living room. The important thing is that loud noises and household members do not interfere during the session. In warmer months, you can do the exercises outside. Sun and grass make a great addition to your activity.
Many exercises are done in lying and sitting positions. Use a rug or mat for convenience. 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 and worldly energy.
Additional inventory may be required when performing various items:
- is a support block that helps beginners to master difficult asanas;
- strap for easier stretching.
Videos and tutorials will not be less useful for home practice. Mantras and aromatherapy are necessary to immerse yourself in the atmosphere corresponding to philosophical teachings.
Basic rules
To understand at least the basics, you must master the technique and strictly follow some rules:
- Before conducting lessons, you must clean and ventilate the room wet.
- Prepare a rug or mat to exercise on the floor.
- Do not eat before class and do not eat immediately after the end.
- Sessions should be held at least 15 minutes each day.
- Just breathe through your nose during exercise.
- Relaxation elements are recommended for menstrual exercise.
- Pregnant women are only allowed light exercise in the complex.
- Beginners should evaluate their fitness level and age. It would be appropriate to consult a tutor. Hatha yoga and therapeutic areas are more suitable for older people. Ashtanga Vinyasa is recommended for energetic young ladies.
- When creating a training program, you must achieve a gradual increase in load: from simple items to complex ones.
- If you experience severe or severe pain during exercise, delay the exercise. If necessary, consult a doctor.
- Consistency is important to using yoga for weight loss, so don't delay sessions. The regularity of the holding may depend on the mode of operation: every other day, 3 times a week, daily, etc.
A series of exercises to lose weight
Tadasana
Body position, standing with your arms down and your feet together on the mat. Straightened posture. You have to stand for a few seconds. Meanwhile, the abdomen is pulled up and this allows the abdominal muscles to work. (All asanas performed in a standing position start from this position).
Vrikshasana
While standing, fold your arms against your chest like an Indian salute and bend one leg, placing your foot inside 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, hands should be lowered towards the chest.
Trikonasana
While standing, jump sideways with your legs and arms. The legs should take a position wider than shoulder height. Turn the right foot to the right, it should take a vertical direction with respect to the left foot. Without bending your knees, bend to the right, try to touch your right foot with the fingers of your right hand.
It is correct to rest palm on the ground. At the same time, raise your left hand, turn your head, direct your gaze to the fingers of your left hand. Wait a few seconds. Moreover, the body takes its original position and changes its position, but by turning to the left.
Patchimottanasana
Sit in a prone position on the mat. Extend your arms forward, start bending towards your legs. You need to hold the feet with your fingers without bending your knees. Lower your head by pressing the chin towards the sternum. Fix the element for a few seconds and return to the lying position. Repeat the exercise several times until you have enough stamina. Do not endure severe pain.
Sarvangasana
From the prone position, lift your legs and body into the "birch" position. Support your back with your hands, straighten your legs. Freeze the item for 1 minute to get started.
Janu sirshasana
Starting position - sitting on the mat with legs and arms open. Bend the right leg and fix the foot on the outer thigh (in the groin area) of the left leg. Grasp your left foot with your right hand and bend the body straight. Put your left hand behind you. At the same time, try not to bend your left leg.
Hold the position for a few seconds and come back to the starting position. Repeat the same steps, but switch sides.
All exercises are repeated 3-5 times in the first stage. The exposure time should increase gradually. You don't have to endure sharp pain. The body will soon get used to stretching movements and it will be possible to introduce more complex elements.
How much weight can you lose
It is guaranteed that you can get rid of 4-8 kg in the first month with proper nutrition. At the same time, you don't need to exhaust yourself with heavy physical exertion and the feeling of hunger.
The process of dividing fat cells that accumulate in different parts of the body will start from the 3rd week if all the rules are followed.
In the first 14 days, the body gets rid of excess fluid that significantly exceeds fat indicators in weight values. Therefore, you can lose up to 10 kg in the first 2 weeks and the result will be minus 1-2 kg in the following weeks.
Advantages and Disadvantages
Benefits:
- stabilization of the inner world and work of internal organs;
- gradual weight loss prevents weight gain;
- is suitable for all ages; The
- exercises aim at the 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;
- motivation is hard to find; 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 nursing mothers should be postponed. Also, exercise is not recommended during serious injuries or post-operative rehabilitation.
Reviews
I have been practicing Kundalini yoga for 5 months and recently I started specializing in hatha. I enjoy doing muscle stretching exercises. After 2 weeks of training, the pain in the knee joints disappeared. I started wearing heels that I could not wear for more than 10 minutes for 8 years. During the lessons I didn't realize how my favorite things grew 1 size after 2 sizes. The success I have achieved in such a short time is minus 12 kg. But what is more surprising is that he is in excellent health and has no headache.
I've been doing Hatha Yoga for the second year already. I started working after the birth which was very difficult and weakened my health. I feel great now. Thanks to a series of exercises, the figure is in perfect shape. I recommend everyone try to fit in with their own body and those around it.
I was skeptical about my husband's advice to try yoga for weight loss. It has been doing this for 7 years, I love photography more than live. Dynamics, creativity and creativity have always been my companions. And then yoga - calmness, balance, and good and all that. . . Nonsense, I thought. Six months have passed and now I understand what I am missing. Harmony and common sense settled in my heart. And thanks to the hatha, the figure gradually began to take a proper shape. Of course yoga is not a diet, you cannot lose a lot of weight once a month. But my losses were irreversible.