When looking for a new one, not only diets are used, but also philosophical teachings. For example, with the help of regular yoga practice, you can find harmony with the external environment, the immediate environment and your own body. A new direction in the fight against excess weight opens secret knowledge of the inner world and control 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 through practicing yoga is fitness and a healthy psycho-emotional background. This is the best thing a person can give himself, because a healthy mind is born in a healthy body. Now there is 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; appetite suppression
- ;
- 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;
- strengthen 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 appropriate to use:
- pranayama (daily breathing complex);
- hatha (every morning on an empty stomach);
- ashtanga vinyasa (combined with cardio).
To combat obesity effectively, it is recommended to review the dietary principles, giving priority to seafood, lean meats and fresh fruit / vegetables. Fatty, fried and smoked foods will stop the weight loss process and the result can be obtained in pounds.
What kind of yoga is best for you
If you decide to use one or more yoga techniques for weight loss, you should contact a trainer for advice and suggestions. In addition, you can watch video tutorials that thoroughly introduce the technique to do the exercises.
You can choose one of the types of yoga for weight loss:
Ashtanga Vinyasais energetic, and needs some physical exercise. The exercise uses energy locks to help redistribute energy throughout the body. Regular practice has a positive effect on mental health and clarity.What you need for classes
Before you start mastering the technique, it is recommended to consult a doctor to exclude contraindications. At least introductory tips and lessons from the trainer will also help. Then, a room is chosen to run classes. This could be a corner of the living room. The main thing is that loud and family sounds do not interrupt the session. During warmer months, you can do the exercises outdoors. The sun and grass greatly enhance your activity.
Many exercises are done in lying and sitting position. For convenience, use a rug or mat. Clothing should be light and elastic, allowing for free stretching. You don’t have to put anything on your feet. Yoga for unity provides your own energy and ground.
Completing various elements may require additional inventory:
- support block that helps beginners master difficult asanas; Strap
- for easier stretching.
Videos, tutorials won't be as useful in a home exercise. To immerse yourself in the atmosphere that responds to your philosophical teachings requires mantras and aromatherapy.
Basic rules
In order to understand at least the basics, you need to master the technique and strictly follow some rules:
- Before you take classes, you need to do wet cleaning in the room and ventilate it.
- Prepare a rug or mat for floor exercises.
- Do not eat before classes, as well as do not eat immediately after the end.
- Sessions should run daily for at least 15 minutes.
- Breathe through your nose only during exercise.
- Relaxation elements are recommended for postpartum workouts.
- Pregnant women are only allowed to include light exercises in the complex.
- Beginners should consider their fitness level and age. It will be appropriate to consult a trainer. Older people are more suited to hatha yoga and therapeutic areas. Ashtanga Vinyasa is recommended for energetic young women.
- When designing a training program, you should provide for a gradual increase in the load: from simple elements to complex ones.
- If you feel severe or sharp pain during the exercise, postpone the exercise. If necessary, consult a doctor.
- To use yoga for weight loss, consistency is important, so do not postpone sessions. The regularity of the holding can be based on the mode of operation: every other day, 3 times a week, daily, etc.
Series of exercises for weight loss
Tadasana
Position of the body, standing on the mat with your hands down and your feet together. Straight posture. You have to stand for a few seconds. At this time, the abdomen is pulled up, causing the abdominal muscles to work. (All asanas performed in a standing position start from this position).
Vrikshasana
From a standing position, fold your arms at your chest like an Indian leg, and bend one leg, placing your foot on the inside of the knee component of the other leg. Raise your arms above your head and stand for a few seconds. Change body position by changing legs. When changing the position, the hands should be lowered to the chest.
Trikonasana
From a standing position, jump with your legs and arms to the sides. The legs should be in a position wider than shoulder level. Turn the right foot to the right, it should take a vertical direction with respect 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 is lying on the floor. At the same time, raise your left hand up, turn your head, directing your eye to the fingers of your left hand. Stand for a few seconds. Moreover, the body assumes its original position and changes its position, but turn left.
Patchimottrantana
Sit down from a prone position on the mat. Stretch your arms forward, start tiling towards your feet. You have to grip the legs with your fingers, and not bend your knees. Lower the head, pushing the chin to the sternum. Fix the element for a few seconds and return to the lying position. Repeat the exercise until you have enough endurance. Don’t be in great pain.
Sarvangasana
From a prone position, raise your legs and body into the "birch" position. Support your back with your hands, straighten your legs. Freeze the element for 1 minute to begin with.
Janu sirshasana
Starting position - sit on the mat with legs and arms apart. Bend the right leg and fix the foot on the outer thigh of the left foot (in the crotch region). Bend the body straight, grasping the left foot with your right hand. Place 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.
Each exercise is repeated 3-5 times at the first step. The author's tenure time should gradually increase. You don’t have to suffer sharp pain. The body will soon become accustomed to stretching movements and will be able to introduce more complex elements.
How many kg can you lose weight
Combined with proper nutrition, you are guaranteed to get rid of 4-8 kg in the first month. At the same time, you do not need to exhaust yourself with heavy physical activity and feeling hungry.
The process of splitting fat cells in different parts of the body, if all the rules are followed, will begin from the third week.
In the first 14 days, the body gets rid of excess fluid, which exceeds the fat indicators in weight values. Therefore, in the first 2 weeks you can shed 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 inner organ work; Gradual weight loss prevents
- weight gain;
- is suitable for any age;
- exercises are focused on 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; difficult
- to get inspired; it is impossible
- to achieve results without mastering the technique.
Contraindications:
- violations of the internal organs; Hypertension
- ;
- ARI, ARVI; Infections
- ;
- oncological diseases; Craniocerebral trauma
- .
Pregnant mothers and breastfeeding should be postponed. It is also not recommended to practice the exercises during rehabilitation after serious injuries or surgery.
Reviews
I have been doing Kundalini yoga for 5 months, and recently I started mastering hatha. I love doing muscle stretching exercises. After 2 weeks of training, the pain in the knee joints disappeared. I started putting on heels again, something I couldn’t wear for more than 10 minutes for 8 years. During the lessons, I did not notice how my favorite things became 1, and then 2 more sizes. My achievement in such a short time is minus 12 kg. But more surprising is the excellent state of health and lack of headaches.
I am already practicing Hatha Yoga for the second year. I started exercising after childbirth, which was very difficult and weakened my health. Now I feel great. Thanks to a series of exercises, the figure is in perfect condition. I encourage everyone to try to get in tune with their body and those around them.
I was skeptical about my husband's advice to try yoga for weight loss. Having been doing this for 7 years, I love photography more than I really earned. I have always had dynamics, creativity and creativity as companions. And then yoga - calm, poise and well and that’s all. . . Nonsense, I thought. Six months have passed and now I understand what I was missing. Consistency and prudence were fixed in my heart. And thanks to the hat, the figure gradually began to acquire a decent shape. Of course, yoga is not a diet, you can not lose a lot of weight at once in a month. But my losses had no effect either.