When looking for something new, not only diets but also philosophical teachings are used. For example, with the help of regular yoga practice, you can achieve harmony with the external environment, the immediate environment and your own body. A new direction in the fight against excess weight reveals secret information about the inner world and the management of vital processes responsible for metabolic processes.
The principle of yoga in the fight against excess weight
The most valuable thing that can be achieved by practicing yoga is a well-being and a healthy psycho-emotional foundation. This is the best a person can give himself, because a healthy mind is born in a healthy body. There is now a lot of discussion 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;
- suppress appetite;
- acceleration of metabolic processes;
- Improving blood circulation.
In addition, regular meetings have a positive effect on the overall situation:
- prevention of cardiovascular diseases;
- developmental elasticity;
- strengthening of muscle tissue;
- relieve stress in the joints;
- Strengthen the spine.
However, it should be noted that not all areas of yoga help to lose weight.
It is better to use:
- pranayama (daily respiratory complex);
- hatha (on an empty stomach every morning);
- ashtanga vinyasa (connected with the heart).
To effectively combat obesity, it is recommended to reconsider the principles of the diet, preferring seafood, lean meats and fresh fruits / vegetables. Fatty, fried and smoked foods will prevent the weight loss process, and the result can be achieved in pounds.
Which yoga is better for you
If you decide to use one or more yoga methods to lose weight, you should contact a trainer for advice and recommendations. In addition, you can watch video tutorials that provide a comprehensive overview of exercise techniques.
You can choose one of the types of yoga to lose weight:
- Ashtanga Vinyasais energetic and requires some physical training. Exercise uses energy locks to help redistribute energy in the body. Regular practice has a positive effect on health and mental clarity.
- Hatharepresents a classic trend in yoga. The main principles are attentiveness and comfort. You need to open your mind and feel every element during each exercise. An important task of the technique is to win over your body without any violence. Muscle relaxation allows you to do fluoride exercises without feeling pain. But they come to this gradually, through regular training.
- Kundaliniinvolves exercising with proper breathing. During the activity, a person is immersed in meditation. The duration of meditation can vary from 3 minutes to 2. 5 hours. If you master this technique, a person will feel a sense of joy and satiety, which will completely bore the thought of food.
- Vishrantameans working more with the mind than the body. During the practice, sedation, peace, physical relaxation are achieved. The technique eliminates stress, depression and obsessive thoughts.
- Nidrais a bit like a viscera. To perform, you need to completely relax in a pose with a muscle stretch. The body remains motionless for a long time. Brain activity works during training. Eliminates fears of technology, psycho-emotional blocks. During the session, thoughts are focused on certain images.
What you need for lessons
It is advisable to consult a doctor to rule out contraindications before starting to master the technique. The trainer's recommendations and at least introductory lessons will also be helpful. Then a room is chosen for classes. This can be a corner of the living room. The main thing is not to make loud noises and households interfere during the session. In the warmer months, you can exercise outdoors. Sun and grass are a great addition to your activity.
Most training is done in a lying and sitting position. Use a rug or mat for comfort. Clothing should be light and elastic, allowing it to stretch freely. You do not need to put anything on your feet. Yoga ensures the unity of one's own and worldly energy.
Additional inventory may be required when performing various elements:
- a support block for beginners to help them master difficult asanas;
- belt for easier stretching.
Videos and instructions will be less useful in home practice. Mantras and aromatherapy are required to immerse yourself in an atmosphere consistent with philosophical teachings.
Basic rules
At least to understand the basics, you need to master the technique and follow some rules:
- Before conducting classes, you should wet clean and ventilate the room.
- Prepare a rug or mattress to exercise on the floor.
- Don't eat before classes, and don't eat immediately after classes.
- Meetings should be at least 15 minutes each day.
- Breathe through your nose only during exercise.
- Relaxation elements are recommended for postmenstrual exercise.
- Pregnant women are allowed to include only light movements in the complex.
- Beginners should assess their fitness levels and age. Consultation with a trainer will be appropriate. Error yoga and therapeutic areas are more suitable for the elderly. Ashtanga Vinyasa is recommended for energetic young ladies.
- When designing a training program, you need to ensure that the load gradually increases: from simple elements to complex ones.
- If you feel severe or severe pain during exercise, postpone training. If necessary, consult a doctor.
- Consistency is important to use yoga for weight loss, so don't delay sessions. The regularity of the holding can be based on the mode of operation: daily, 3 times a week, daily, etc.
A series of exercises to lose weight
Tadasana
Body position, stand on the mat with your hands down and your feet together. Straight posture. You have to stop for a few seconds. At this time, the abdomen is pulled up, which activates the abdominal muscles. (All standing asanas start from this position).
Vrikshasana
In a standing position, bend your arms at your chest like an Indian salute, and place one foot inside the knee joint of your other foot. Raise your hands above your head and stand for a few seconds. Change your body position by changing your legs. When changing position, the hands should be lowered to the chest.
Trikonasana
Jump to the sides with your legs and arms while standing. The legs should be wider than shoulder level. Turn the right foot to the right, it should take a vertical direction relative to the left foot. Bend your knees to the right without bending, try to touch your right foot with the toes of your right hand.
It will be correct if the palm stands on the ground. At the same time, raise your left hand, turn your head, and focus your eyes on the fingers of your left hand. Wait a few seconds. In addition, the body assumes its original position and changes position, but turns to the left.
Patchimottanasana
Sit in an inclined position on the mattress. Reach forward and begin to bend your legs. You should hold your feet with your toes without bending your knees. Lower your head by pressing your chin on my sternum. Correct the element for a few seconds and return to the lying position. Repeat the exercises several times until you have enough endurance. Do not tolerate severe pain.
Sarvangasana
Raise your legs and body to a "birch" position from a prone position. Support your back with your hands and straighten your legs. Freeze the item for 1 minute to start.
Janu sirshasana
Starting position - legs and arms apart and sit on the mattress. Bend the right leg and straighten the leg to the outer thigh of the left leg (in the groin area). Bend the body straight, holding the 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 change sides.
All exercises are repeated 3-5 times in the initial stage. The retention time of the pose should gradually increase. You do not have to endure severe pain. The body will soon become accustomed to stretching movements and will be able to present more complex elements.
How many kg can you lose
With proper nutrition, you are guaranteed to lose 4-8 kg in the first month. At the same time, you do not need to exhaust yourself with heavy physical strength and hunger.
The process of division of fat cells accumulated in different parts of the body will begin in the third week, if all the rules are followed.
For the first 14 days, the body is free of excess fluid, which significantly exceeds the value of fat in weight. Therefore, you can shoot up to 10 kg in the first 2 weeks, and in the following weeks the result will be minus 1-2 kg.
Advantages and Disadvantages
Benefits:
- stabilization of the internal world and the work of internal organs;
- Gradual weight loss prevents weight gain;
- Suitable for all ages;
- exercises focus on elasticity 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 not gradual and fast;
- Motivation is hard to find; It is impossible to get results without mastering the
- technique.
Contraindications:
- disorders of internal organs;
- hypertension;
- ARI, ARVI;
- infections;
- oncological diseases;
- craniocerebral trauma.
Pregnant and lactating mothers should be postponed. It is also not recommended to start training during rehabilitation after severe injuries or surgery.
Reviews
I have been doing Kundalini yoga for 5 months and recently I started learning hatha. I enjoy doing muscle stretching exercises. After 2 weeks of training, the pain in the knee joints disappeared. I started wearing heels again, which I hadn't been able to wear for more than 10 minutes in 8 years. During classes, I didn't notice how my favorite things grew by 1, then 2 sizes. The success I have achieved in such a short time is minus 12 kg. But more surprisingly, he is in excellent health and has no headaches.
I have been practicing Hatha Yoga for the second year. I started training after giving birth, it was very difficult and weakened my health. I feel great now. Thanks to a series of exercises, the figure is in perfect condition. I advise everyone to try to achieve harmony with the body and those around it.
I was skeptical of my husband's advice to try yoga to lose weight. Has been doing this for 7 years, I love photography more than actually making money. Dynamics, creativity and creativity have always been my companion. Then yoga - calm, restrained and good, and all that. . . Nonsense, I thought. Six months have passed and now I understand what is missing. Harmony and caution settled in my heart. And thanks to hatha, the figure gradually began to take a decent shape. Of course, yoga is not a diet, you can not lose much weight once a month. But my losses did not return.