In the process of searching for a new method, not only using diet but also using philosophical teachings. For example, with the help of regular yoga practice, you can achieve harmony with your external environment, your immediate environment and your own body. A new direction in the fight against excess weight opens up secret knowledge about the inner world and the control of critical processes responsible for metabolic processes.
Principles of yoga against excess weight
The most valuable thing that can be achieved when practicing yoga is health and a healthy psychological-emotional foundation. This is the best one can do for themselves, because a healthy mind is born into a healthy body. There is a lot of talk right now about the effectiveness of yoga in the fight against weight loss.
Experts note the following changes have the effect of losing weight:
- normalizes hormones;
- regulation of the endocrine system;
- suppresses appetite;
- speeds up metabolism;
- improves blood circulation.
Also, regular training sessions have a positive effect on overall wellbeing:
- prevention of cardiovascular diseases;
- develops flexibility;
- strengthens muscle tissue;
- reduces joint stress;
- strengthens the spine.
But it should be noted that not all areas of yoga contribute to weight loss.
Recommended:
- pranayama (daily breathing complex);
- hatha (every morning on an empty stomach);
- Ashtanga Vinyasa (in association with cardiology).
To effectively fight obesity, the principles of eating and drinking should be revised, preferring seafood, lean meats and fresh fruits / vegetables. Greasy foods, fried and smoked foods will inhibit weight loss and can lead to weight gain as a result.
What kind of yoga is best for you
If you decide to use one or more yoga techniques to lose weight, you should contact your trainer for advice and recommendations. In addition, you can watch technical instructional videos of the exercises.
You can choose one of the yoga types for weight loss:
- Ashtanga Vinyasais an energetic person who requires a little bit of physical strength. Exercises use energy locks to help redistribute energy throughout the body. Regular practice has positive effects on your health and mental clarity.
- Hatharepresents the classic trend in yoga. The main principles are mindfulness and relaxation. When doing each exercise, it's important to turn on your posture and feel each element. An important task of this technique is considered to win your body without any violence. Muscle relaxation allows you to perform flexible movements without feeling pain. But they come to this gradually, through regular training.
- Kundalinirelates to exercise combined with proper breathing. In the course of action, one indulges in meditation. Meditation times can vary from 3 minutes to 2, 5 hours. If you master this technique, one will understand feelings of happiness and satisfaction, which absolutely discourages thoughts about food.
- Vishrantainvolves working with the mind rather than the body. In the process of exercising attain physical calm, peace, and relaxation. This technique reduces stress, depression and obsessive thoughts.
- Nidrais a bit like a visranta. To do this, you will need complete relaxation in a tension position. The body was motionless for a long time. During exercise, brain activity. Fear removal techniques, psychological - emotional blocks. During the session, thoughts focus on certain images.
What you need for classes
Before starting to master the technique, it is advisable to consult a doctor to rule out contraindications. The tips and at least the introductory lessons from the trainer will be helpful as well. Next, a room is selected to conduct classes. This could be a corner of the living room. The main thing is that it sounds loud and households don't interfere throughout the session. During the warmer months, you can do the exercises outside. The sun and grass are a great addition to your activity.
A lot of exercises are done in lying and sitting positions. For convenience, use a rug or mat. Clothing should be light and stretchy, allowing free stretching. You don't have to put anything on your feet. Yoga provides the union between one's own energy and that of the world.
When implementing different elements, additional inventory may be needed:
- a support block for beginners to master difficult asanas;
- strap for easier stretching.
Videos and tutorials will be no less helpful in practice at home. To immerse in an atmosphere corresponding to philosophical teachings, mantras and aromatherapy are required.
The basic rules
To understand at least the basics, you need to master the technique and strictly follow some rules:
- Before starting classes, you need to clean the room and ventilate it.
- Prepare a rug or mat for floor exercises.
- Neither eat before school nor eat immediately after school.
- Sessions must be held daily for at least 15 minutes.
- Only breathe through your nose when exercising.
- Relaxing factors are recommended for post-menstrual exercise.
- Pregnant women are only allowed to do light exercises in the complex.
- Beginners should rate their fitness level and age. Consultation with a coach would be appropriate. For the elderly, hatha yoga and therapy zones are more suitable. Ashtanga Vinyasa is recommended for active young women.
- When composing a training program you should provide the incremental payload: from simple elements to complex elements.
- If you experience severe or severe pain during a workout, postpone the exercise. If necessary, consult a doctor.
- For yoga to lose weight, consistency is important, so don't delay your training sessions. The frequency of holding can be based on the mode of activity: every other day, 3 times a week, daily, etc. v.
A set of exercises for weight loss
Tadasana
Body position, standing on the carpet, hands down and feet together. Straightening posture. You need to stand for a few seconds. At this time, the abdomen heats up and the abdominal muscles work. (All asanas performed in the upright position start from this position).
Vrikshasana
From a standing position, cross your arms across your chest like an Indian salute and bend one leg, placing your foot on the inside of the knee joint of the other leg. Raise your arms above your head and stand for a few seconds. Change the body position by changing the legs. When changing positions, hands should be lowered to chest.
Trikonasana
From standing, jump with arms and legs sideways. Legs should be positioned wider than shoulder-width apart. Rotate the right foot to the right, it should be in a direction perpendicular to the left foot. Don't bend your knees, bend to the right, try to touch your right foot with the fingers of your right hand.
If the palm rest on the floor is correct. At the same time, raise your left hand, turn your head, direct your gaze to the fingers of your left hand. Stand for a few seconds. Furthermore, the body will be in its original position and change its position, but turn to the left.
Patchimottanasana
Sit down from a prone position on the carpet. Extend arms forward, start leaning toward legs. You need to grab your feet with your fingers, and not bend your knees. Lower your head and press your chin against the sternum. Fix the element for a few seconds and return to lying down. Repeat this exercise several times until you have enough strength. Do not endure severe pain.
Sarvangasana
From tummy position, raise your legs and body into the "birch" pose. Use your hands to support your back, straighten your legs. Freeze the element for 1 minute to start.
Janu sirshasana
Starting position - sit on the mat with arms and legs outstretched. Fold your right leg and fix the foot on the outer thigh of your left leg (in the crotch area). Leaning straight, grabbing left foot with right hand. Put your left hand behind your back. At the same time, try not to bend your left leg.
Hold the pose for a few seconds and return to starting position. Repeat the same steps, but switch sides.
All exercises are repeated 3-5 times in the first stage. The time to hold the posture should increase gradually. You don't have to be in pain. The body will soon get used to the stretching movements and can introduce more complex elements.
How much weight can you lose
Combined with proper nutrition ensures you can lose 4-8 kg in the first month. At the same time, you do not need to be exhausted from excessive exertion and feeling hungry.
The process of separating fat cells deposited in different parts of the body, if all the rules are followed, will begin from the third week.
During the first 14 days, the body gets rid of the excess fluid, which significantly exceeds the fat index. So, in the first 2 weeks, you can lose up to 10 kg, and in the following weeks, the results will be reduced by 1-2 kg.
Pros and Cons
Benefits:
- stabilizes the inner world and the work of internal organs;
- slowly lose weight to prevent weight gain;
- suitable for all ages; Exercises
- are intended to enhance the endurance and strength of the corset;
- normalizes emotional and psychological mood;
- improves the functioning of internal organs and vital systems.
Cons:
- the results of weight loss are gradual and not rapid;
- was difficult to find motivation;
- cannot achieve results without a mastery of technique.
Contraindicated:
disorders- of internal organs;
- increased blood pressure;
- ARI, ARVI; infection
- ;
- cancer;
- traumatic brain injury.
Pregnant and lactating mothers should be postponed. It is also not recommended to do these exercises while you are recovering from a major injury or surgery.
Reviews
I have been practicing Kundalini yoga for 5 months and I have recently started mastering hatha. I love doing stretches. After 2 weeks of exercise, the aches and pains in the knee joints were gone. I started wearing heels again, which in eight years I haven't been able to walk for more than 10 minutes. During lessons, I don't notice how my favorite things become 1, and then larger than 2 in size. My performance in such a short span of time is minus 12 kg. But even more surprising is the excellent health and the absence of headaches.
I have been practicing Hatha Yoga for the second year. I started to practice after giving birth, it was very difficult and my health deteriorated. Now I feel great. Thanks to a set of exercises, the body is in perfect condition. I advise everyone to try to achieve harmony with their body and those around them.
I was skeptical of my husband's advice to try yoga for weight loss. He has been in this job for 7 years, I love photography more than making a living. Dynamic, creative and creative have always been my companion. And then there's yoga - calm, poise and good and all that. . . Nonsense, I think. Six months have passed and now I understand what I am missing. Harmony and caution settled in my heart. And thanks to hatha, the figure gradually begins to gain beautiful lines. Of course, yoga is not a diet, you cannot lose a lot of weight at once in a month. But it is of no use to my loss either.