In the search for a new diet, not only diets are used, but also philosophical teachings. For example, with the help of regular yoga practice, you can achieve harmony with the external environment, the surrounding environment and your own body. A new direction in the fight against overweight opens up the secret knowledge of the inner world and the control of the 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 well-being and a healthy psycho-emotional experience. It is the best that a person can give themselves, for a healthy mind is born in a healthy body. Now, there is a lot of talk about the effectiveness of yoga in the fight against weight loss.
Experts note the following changes that have a beneficial effect on weight loss:
- normalization of hormonal levels;
- regulation of the endocrine system;
- appetite suppression;
- acceleration of metabolic processes;
- improvement of blood circulation.
In addition, regular sessions have a positive effect on the general condition:
- prevention of cardiovascular disease;
- develop flexibility;
- strengthening of muscle tissue;
- relieving stress on the joints;
- strengthening of the spine.
But it should be noted that not all areas of yoga contribute to weight loss.
It is more convenient to use:
- pranayama (daily respiratory complex);
- hatha (every morning on an empty stomach);
- ashtanga vinyasa (combined with cardio).
To effectively fight against obesity, it is recommended to review dietary principles by focusing on seafood, lean meats and fresh fruits / vegetables. Fatty, fried and smoked foods will inhibit the weight loss process and the result can be gained in pounds.
Which type of yoga is right for you
If you decide to use one or more yoga techniques to reduce body weight, you should contact a trainer for advice and recommendations. In addition, you can watch video tutorials that detail the technique of performing the exercises.
You can choose one of the types of yoga for weight loss:
- Ashtanga Vinyasais energetic, requiring some physical form. Exercise uses energy locks to help redistribute energy throughout the body. Regular practice has a positive effect on health and mental clarity.
- Hatharepresents the classic yoga trend. The key principles are mindfulness and relaxation. During each exercise, you must activate your awareness and feel each element. An important task of technique is considered to be victory over your body without any violence. Relaxing the muscles allows you to perform flowery movements without feeling pain. But they get there gradually, thanks to regular training.
- Kundaliniinvolves exercise in combination with good breathing. In the process of action, a person is immersed in meditation. The duration of the meditation can range from 3 minutes to 2. 5 hours. If you master this technique, a person understands a feeling of joy and fulfillment, which completely discourages thoughts about food.
- Vishrantainvolves working more with thoughts than with the body. In the process of practice, pacification, peace, physical relaxation are achieved. The technique relieves stress, depression and obsessive thoughts.
- Nidrais a bit like a visranta. To perform, you will need to completely relax into a pose with a muscle stretch. The body remains motionless for a long time. During exercise, brain activity works. The technique eliminates fears, psycho-emotional blockages. During the session, the reflections focus on certain images.
What you need for the lessons
Before starting to master the technique, it is recommended to consult a doctor to exclude contraindications. Tips and at least introductory lessons from the trainer will also be helpful. Then, a room is selected to lead the lessons. It could be a corner of the living room. The main thing is that loud sounds and hearths do not interfere during the session. During the warmer months, you can do the exercises outdoors. Sunshine and grass are a great addition to your activity.
Many exercises are done while lying and sitting. For convenience, use a mat or rug. Clothing should be light and elastic, allowing free stretching. You don't have to get anything on your feet. Yoga provides for the unity of one's own energy and earth.
When running various items, additional inventory may be required:
- a support block that helps beginners master difficult asanas;
- strap for easier stretching.
Videos and tutorials will be no less useful in home practice. To immerse yourself in the atmosphere corresponding to the philosophical teachings, mantras and aromatherapy are necessary.
Ground rules
In order to understand at least the basics, you must master the technique and strictly follow certain rules:
- Before giving lessons, you must wet clean the room and ventilate it.
- Prepare a mat or mat for training on the floor.
- Don't eat before class, and don't eat immediately after you finish.
- Sessions should take place daily for at least 15 minutes.
- Breathe through your nose only during exercise.
- Elements of relaxation are recommended for postmenstrual workouts.
- Pregnant women are only allowed to include light exercises in the complex.
- Beginners should assess their fitness level and age. Consultation with a trainer will be appropriate. For the elderly, hatha yoga and therapeutic areas are more suitable. Ashtanga Vinyasa is recommended for energetic young women.
- When putting together a training program, you should plan for a gradual increase in the load: from simple to complex elements.
- If you experience severe or sharp pain during exercise, postpone the exercise. If necessary, consult a doctor.
- When using yoga for weight loss, consistency is important, so don't delay workouts. The regularity of the outfit can be based on the mode of operation: every other day, 3 times a week, every day, etc.
A set of exercises to lose weight
Tadasana
Body position, standing on the mat, arms down and feet together. Straightened posture. You have to stand for a few seconds. At this point, the abdomen is pulled upwards, which works the abdominal muscles. (All asanas that are performed while standing start from this position).
Vrikshasana
While standing, bend your arms across your chest like an Indian greeting 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 the position of the body by changing legs. When changing position, the hands should be lowered towards the chest.
Trikonasana
While standing, jump with your legs and arms out to your sides. The legs should assume a position wider than shoulder level. Turn the right foot to the right side, it should take a direction perpendicular to the left foot. Without bending your knees, bend to the right, trying to touch your right foot with the fingers of your right hand.
It's okay if the palm is resting on the ground. At the same time, raise your left hand, turn your head, directing your gaze to the fingers of your left hand. Stay up for a few seconds. In addition, the body returns to its original position and changes position, but with a bend to the left.
Patchimottanasana
Sit in a supine position on the mat. Stretch your arms forward, start to tilt towards your legs. You should grab the feet with your fingers, without bending the knees. Lower the head, resting the chin against the breastbone. Secure the element for a few seconds and return to a lying position. Repeat the exercise several times until you have enough endurance. Do not endure severe pain.
Sarvangasana
From a lying position, raise your legs and body to the “birch” position. Support your back with your hands, straighten your legs. Freeze the item for 1 minute to start.
Janu sirshasana
Starting position - sit on the mat with legs and arms outstretched. Bend the right leg and fix the foot on the outer thigh of the left leg (in the crotch area). Bend the right body while grabbing 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.
All exercises are repeated 3-5 times at the initial stage. The hold time of the pose should gradually increase. You don't need to endure sharp pain. The body will soon get used to the stretching movements and it will be possible to introduce more complex elements.
How many kilos can you lose weight
In combination with proper nutrition, it is guaranteed that you will be able to shed 4-8 kg in the first month. At the same time, you do not need to exhaust yourself with heavy physical exertion and a feeling of hunger.
The process of dividing fat cells deposited 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 by weight significantly exceeds the fat indicators. Therefore, in the first 2 weeks you can throw up to 10 kg, and in the following weeks the result will be minus 1-2 kg.
Advantages and disadvantages
Advantages:
- stabilization of the internal world and the work of internal organs;
- gradual weight loss prevents weight gain;
- is suitable for all ages; The
- exercises aim at flexibility and strengthening of the chest corset;
- normalizes psycho-emotional mood;
- improves the functioning of internal organs and vital systems.
Disadvantages:
- the result of weight loss is gradual and not rapid;
- difficult to find the motivation;
- It is impossible to get results without mastering the technique.
Contraindications:
- disorders of internal organs;
- hypertension;
- ARI, ARVI;
- infections;
- oncological diseases;
- traumatic brain injury.
Pregnant and nursing mothers should be postponed. It is also not recommended to practice the exercises during rehabilitation after suffering serious injuries or surgery.
Notice
I have been doing Kundalini yoga for 5 months and have recently started to master hatha. I like to do muscle stretching exercises. After 2 weeks of training, the pain in the knee joints disappeared. I started to put on heels again, which for 8 years I couldn't wear for more than 10 minutes. During the lessons I didn't notice how my favorite things got 1, then 2 sizes bigger. My performance in such a short time is minus 12 kg. But the most surprising is the excellent state of health and the absence of headaches.
I have been practicing Hatha Yoga since the second year. I started practicing after giving birth, which was very difficult and weakened my health. Now I feel good. Thanks to a series of exercises, the figurine is in perfect condition. I recommend everyone to try to gain harmony with their body and those around them.
I was skeptical of my husband's advice to try yoga for weight loss. He's been doing this for 7 years, I love photography more than making a living. Dynamics, creativity and creativity have always been my companions. And then yoga - calm, balance and so on. . . Nonsense, I thought. Six months have passed and now I understand what I was missing. Harmony and prudence have settled in my heart. And thanks to the hatha, the figure gradually began to acquire a decent shape. Of course, yoga is not a diet, you cannot lose a lot of weight once a month. But there was no turning back for my losses either.