One of the main problems in the modern world, for both women and men, is being overweight. Each year, leading a healthy lifestyle is becoming more and more popular, and at the same time being overweight is considered simply indecent. There are already many diets, special weight loss programs and special exercise complexes that allow you to lose weight quickly, but the biggest difficulty is not losing weight, but keeping it later, after losing weight. The yoga philosophy known around the world is a great help not only to get rid of those extra pounds, but also to change your whole life.
what is yoga
Yoga is an ancient Indian philosophical system. From Sanskrit, the word "yoga" means "to connect" or "to bind". In fact, yoga practice is focused on the vital activity of a person as a whole, as in India everything in our body is believed to be interconnected. For this reason, as you engage in the practice of yoga, you can gradually see how it changes not only your body, but your state of mind, environment, and life in general.
There are a large number of different yoga schools, with all the differences in the practices of these schools, they have one thing in common - the combination of physical positions (asanas), breathing techniques and relaxation. One of the most popular types of yoga for beginners is hatha yoga, which is the first step in 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 completely get rid of lower back pain, excess weight, stress, and depression. A big advantage of practicing yoga is increased flexibility, which helps to avoid a number of back problems that can arise from a sedentary lifestyle.
With all the positive effects of yoga on the human body, among weight loss methods, it is not the main one. The fact is that many want to add results as quickly as possible, without realizing how harmful and dangerous it is to the body, instead of overcoming themselves, making yoga a part of their lives and, although much slower, achieving a result longer lasting. .
Yoga classes are, above all, a work about you, your thinking, your diet and your life in general, so this practice is ideal for losing weight. With the correct performance of the asanas, the body becomes saturated with oxygen, which has a positive effect on metabolism and reduces appetite. But this effect can only be achieved if all exercises are performed correctly.
The first thing you need to learn before you start mastering asanas is to breathe correctly. Yoga classes will be beneficial and enjoyable only if the breathing cycles are properly constructed. For this reason, because for the first time you decide to start practicing yoga, it is better to practice a little in a group, under the supervision of a master. Video tutorials are also intended for those who already have some experience.
Reasons to do yoga to lose weight
For many women, yoga to lose weight is not an effective way to gain shape. The fact is that in a standard yoga class, lasting about an hour, you can lose up to 200 calories, while weight training lets you burn twice as much calories at exactly the same time. Furthermore, the first results of yoga practice will only appear after 2-3 months, which is obviously not suitable for all people, because, as a rule, the faster the result is noticeable, the more motivation for the harmony arises. But those women who, without losing interest in classes, continue to practice, will receive not only a toned body, but also a new life without disease and negativity.
The effectiveness of yoga is proven at least by how quickly it spread around the world. In America alone, more than 60% of the population has practiced or is practicing. For those who are still on the verge of new knowledge, a number of reasons can be given that allow them to draw conclusions about whether it is worth introducing the practice of yoga into their lives:
- Yoga classes, thanks to a large number of static exercises performed with deep muscle work, help to lose weight with a long-term retention of the weight loss effect.
- Oxygen, which enriches the body through breathing exercises, promotes the breakdown of fats, speeds up metabolism and fills the body with energy, reducing hunger.
- Stressful situations and depression do not need to be treated with pills or seized with fatty and sugary foods; yoga will help relieve stress at the body level and get rid of it. In addition, practicing yoga allows you to lower cortisol, the stress hormone, which then causes fatty deposits to appear in the abdomen.
- Yoga exercises stabilize blood glucose levels, which can help you get rid of obesity.
- Balanced yoga classes help get rid of insomnia because scientists have proven that to successfully lose weight, you need to sleep at least 8 hours.
Which yoga is best for losing weight
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 type of yoga, such as aerial yoga, has been gaining ground. These types of yoga contribute to weight loss, but for a person who practices yoga, that's not the only goal. Take a look at each of the types listed:
- Hatha yoga is one of the simplest types of yoga, this practice is believed to be an introduction to the basic yoga course and is perfect for beginners who decide to lose weight at home. With the help of this practice, an in-depth study of the muscles takes place, which, of course, will not give you a strong weight loss effect, but will prepare you for more difficult asanas related to other types of yoga.
- Ashtanga yoga or dynamic yoga. This type of yoga is performed in a strict sequence of asanas, each of which is held for no more than a minute. This type of activity requires good preparation and endurance.
- Strength yoga refers to the combination of aerobics and ashtanga yoga. Although the asanas in this type of yoga are performed without interruption, passing on to each other, this type of yoga can be mastered by people with different levels of training. To facilitate training, breathing complexes and stretches are included in the structure of the asanas. This type of yoga is considered to be one of the most effective in losing weight.
- Bikram yoga is a complex consisting of classical asanas and breathing exercises. However, the most important thing in the practice of these types of yoga is that the room where the classes are held has a constant temperature around 40º and the same humidity. This condition is important for weight loss, because when people sweat, they lose excess water, which is retained in the body, and toxins.
- When practicing aerial yoga, asanas are performed using a special screen attached to the ceiling. By releasing excess tension from the spine and naturally stretching the body with the help of special tissue, you can perform the most difficult asanas, which are quite difficult in classical yoga. However, this type of yoga is not suitable for all people, but only for those who have at least some physical training.
When choosing either type of yoga for you, it's important to understand that it's best to choose the yoga that's most comfortable for you, the one that you'll enjoy doing. Don't torture yourself with power yoga if your body isn't ready for it yet.
When practicing any of the types of yoga listed, it's worth remembering that the fundamental principle of yoga is relaxation and slow progress toward the best result, because those who aren't in a hurry wins.
Indications and contraindications for classes
Before starting to practice yoga, you should familiarize yourself with recommendations for who and how yoga can help, as well as pay attention to contraindications to classes. Having studied the first and second, applying the information received to yourself, you can safely start the training.
Recovery through yoga practice may be recommended for people with the following health problems:
- spinal diseases, intervertebral hernia, curvature;
- joint diseases - arthritis and arthrosis;
- chronic fatigue, increased levels of anxiety, stress, depression and sleep disturbances;
- asthenic syndrome;
- vegetative dystonia;
- dysfunction of internal organs;
- chronic diseases;
- overweight.
You must not practice yoga (or only with the permission of the treating physician) for people who have:
- negative mental states that destroy the psyche;
- mental disorders and their borderline state (possibly due to substance abuse);
- diseases of the cardiovascular system: tachycardia, arrhythmia, heart disease, myocardial dystrophy;
- Circulatory System Diseases;
- musculoskeletal system problems;
- head trauma;
- Malignant neoplasms;
- stones in the gallbladder.
In addition to the main contraindications, there are temporary ones, including:
- long-term daily treatment with medicinal substances;
- period of exacerbation of chronic diseases;
- rehabilitation period after surgery;
- physical overload;
- heat stroke or vice versa hypothermia;
- increased body temperature (from 37°);
- heavy loads associated with professional sports.
In addition to the points listed, there are general rules that you cannot do yoga on a full stomach (only 3-4 hours after eating), and you must not practice immediately after going to a hot bath or sauna.
It is important to understand that, due to the great physical effort, they may not be admitted to the Ashtanga Yoga course in cases where there is no physical preparation required, furthermore, if there are hypertension problems, there are infectious diseases and cancer at any of the stages. . . These restrictions are not accidental, because yoga classes change our bodies from the inside, and in the case of serious illnesses, any change in the body can lead to serious health deterioration.
This moment, important for yoga practice, like women's menstruation, also requires attention. Contrary to the myths that classes are strictly prohibited these days, it is worth saying that in this case it is not yoga practice, but heavy physical exertion. By the way, yoga has a positive effect on women's pelvic organs, thus alleviating chronic inflammation and painful periods. If we're talking about a ban then you need to know that on menstruation days you can't do inverted asanas and it's better to make sure your workout at this time is smooth.
What is the best time of day and what is the ideal length of classes
It's best to practice yoga in the morning to recharge your batteries throughout the day before starting your workday. However, many people, due to the characteristics of their bodies, prefer to sleep more in the morning and postpone yoga classes at night. There's nothing wrong with that, but it's better to know that in yoga there are special morning and evening complexes, with a certain set of asanas. Thus, in the morning, the complex "Surya Namaskar" (salute to the sun) is performed, and in the evening - "Chandra Namaskar" (salute to the moon).
The optimal duration of a class is considered to be 1 to 2 hours (about half an hour), for harmony it is necessary to practice yoga at least 3-4 times a week, the best option is to do yoga daily, becoming a habit. It should be understood that regular practice will help you get the best results in yoga. Choosing how many times a week to do 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 go from simple to more complex.
Nutritional principles combined with exercise
Nutrition is essential for practicing yoga. This does not mean that to start classes you will have to adhere to the principles of a vegetarian diet or switch to a raw food diet. But by starting to practice seriously, the body itself will gradually shift to the ideal type of food for you. Also, many asanas, due to the reduction in the use of harmful products, will get better as the body will not have to expend a large amount of energy processing food, and the remaining energy will help achieve maximum results when doing yoga for loss. of weight.
Many yoga fans practice the Ayurvedic approach to nutrition, which reflects the influence of most foods on our bodies and emotions, so by choosing the right set of foods to lose weight, it is possible to sort out not only the body and the inner world. . Mindful eating and yoga exercises will help.
Types of poses for weight loss
In yoga, there are certain complexes for losing weight, including types of postures such as twisting, standing, and inverted asanas, curves, and asanas designed for relaxation (relaxation). These are the main and most effective exercises to practice, which form the foundation of any type of yoga.
By performing a yoga complex that includes all the types of postures listed, you can achieve good results in just a few months with regular training. You can increase the effect of yoga on your body by starting to practice outdoors.
Twist
Every twist in yoga affects the intestines and digestion in general, improving metabolic processes and removing accumulated toxins from the body.
standing postures
Asanas performed while standing help to focus more deeply on the activity and reduce the volume of the abdomen, legs, back and hips.
inverted poses
The influence of asanas, which are performed in an inverted position, are primarily focused on strengthening the spine, in addition, when they are performed, the thyroid gland is stimulated and the internal organs are drained.
slopes
In order to achieve a flexible body as well as to strengthen the muscles, the bends that are performed in yoga in a sitting position will help, you can also perform them while standing.
Relaxation poses
It is customary to end the class with asanas designed for relaxation. Thanks to them, you can relieve tension, release thoughts of anxiety and relax.
Simple Asanas for Weight Loss at Home
In yoga practice, it is imperative to include asanas for weight loss. There are some like asanas, but here it is important to take into account the level of training available. When doing yoga, be sure to monitor your breathing, alternating your in-and-out breath at the same time. Proper breathing is one of the ingredients for successful weight loss through yoga.
Forward curve - Uttanasana
To perform uttanasana, you need to stand, straighten your back, stretch your arms above you, and exhale, slowly lowering yourself, touching your knees with your head. For the greatest weight loss effect, the ankles should be grasped with the hands, thus increasing the tension.
Asana helps to burn fat deposits, eliminates creases in the abdomen.
Snake Pose - Bhujangasana
Asana "Snake" promotes digestion and works the main organs of the human body. In addition, the asana relieves tension in the spine. To execute it, you must take the support lying down and get up from the mat.
Downward Dog Posture - Adho Mukha Svanasana
Asana has a general strengthening effect, increases metabolism and relieves back pain. To do this, you need to kneel down while relaxing the vertebrae in the cervical spine. As you exhale, you need to pull your knees off the mat and do a back bend.
Warrior Posture - Virabhadrasana
Virabhadrasana asana, because the whole body is worked during its application, is very important for weight loss. To do this, you need to stand up straight with your back and, as you exhale, bring one leg forward and slightly bend your knee. Hands should be raised above you, bringing palms together, as you exhale, bend backwards. The asana should be repeated in mirror image on the other leg.
Triangle Posture - Utthita Trikonasana
"Triangle" Asana helps to eliminate creases in the waist, perfectly elongates the legs and has a positive effect on the nervous system. Standing erect (feet shoulder-width apart), lean on your right leg, rest your right palm on the mat, placing it on your foot. Raise your left hand parallel to the floor. Hold in this position for about a minute and then run with your other leg.
Tree pose or Vrikshasana
"Tree" Asana teaches you to maintain balance and allows you to synchronize the left and right parts of the body to get rid of the cramps in the body. Also, this posture strengthens the arms and abs, strengthens the knee area. To perform this asana, you need to inhale, raise your hands high above you, bringing your palms together. Place one leg close to your groin while trying to keep your balance and not fall. For a minute, you need to hold the asana and then switch legs.
Chair Pose - Utkatasana
Strengthening the thigh and calf muscles is facilitated by the chair posture or utkatasana. After standing, straightening your shoulders, you need to lift your arms, exhale, then connect your palms and sit slightly. After completing 10 cycles of inhalation and exhalation, exit the asana.
Board
"Plank" is the most powerful asana 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 all parts of the body, without exception. To do it, you need to lie down on the floor on your stomach; as you exhale, lift your entire body off the surface of the floor while pressing your elbows against your body and keeping your feet on your toes. The more you can stand upright in this asana, the better it will be reflected in your body, but don't forget to exercise moderation.
Wind Release Posture - Pavanmuktasana
Asana "Pavanmuktasana" releases the body of gases. Perform it lying on your back. Alternately, one, then the other, then both together, the legs are pulled in and as close to the chest as possible. With this asana, a deep abdominal massage is performed and the leg muscles are strengthened.
Bow Pose - Dhanurasana
Asana "Dhanurasana" helps to stretch the body and increase its flexibility. Like other slimming asanas, the arch posture stimulates the intestines and corrects scoliosis. The asana is similar to a stretched bow and can be performed emphasizing the lying position. As you exhale, you need to hold your ankles in your hands and pull them towards your head. A more complicated version of this asana is holding the tips of your toes.
Press 30 60 90
This posture focuses on the abdominal muscles and helps burn fat. To perform the asana, one must lie down on the floor. After exhaling, lift your legs slightly off the floor, slowly lower your legs, hold both legs a few inches from the mat, then perform several breathing cycles and place your feet on the floor. The exercise should be repeated several times, raising the legs more and more.
All of the asanas listed above can be performed in a group and at home. A great advantage of these exercises in the fight against obesity is that there are no strenuous workouts or unbearable diets. Also, having felt how everything is changing around you, how your body is changing, each time you do yoga with more and more pleasure.