Not only diets but also philosophical teachings are used in the search for a new one. 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 obesity reveals secret knowledge about the inner world and control of vital processes responsible for metabolic processes.
The principle of yoga in the fight against overweight
The most valuable thing that can be achieved by practicing yoga is well-being and a healthy psycho-emotional background. This is the best one can give oneself, 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;
- appetite suppression;
- acceleration of metabolic processes;
- improve blood circulation.
In addition, regular sessions have a positive effect on general condition:
- prevention of cardiovascular diseases;
- developing flexibility;
- strengthening muscle tissue;
- relieve stress on the joints;
- strengthen 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 respiratory complex);
- hatha (every morning on an empty stomach);
- Ashtanga Vinyasa (in combination with cardio).
To effectively combat obesity, it is recommended to review dietary principles, giving preference to seafood, lean meat and fresh fruits / vegetables. Fatty, fried and smoked foods will inhibit the weight loss process and the result can be in pounds.
What kind of yoga is best for you
If you decide to use one or more yoga techniques to lose 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 training. Exercise uses energy locks to help redistribute energy in the body. Regular practice has a positive effect on health and mental clarity.
- Hattais a classic trend in yoga. The key principles are mindfulness and relaxation. When you perform each exercise, you need to turn on your mind and feel each element. An important task of the technique is considered to be the victory over your body without any violence. Relaxing the muscles allows you to perform Florida movements without feeling pain. But they get to it gradually, through regular training.
- Kundaliniinvolves exercising in combination with proper breathing. In the process of action one immerses oneself in meditation. The duration of meditation can vary from 3 minutes to 2. 5 hours. If you master this technique, one perceives a feeling of joy and satisfaction, which completely discourages thoughts about food.
- Vishrantainvolves working more with the mind than with the body. In the process of practice, peace, tranquility and physical relaxation are achieved. The technique relieves stress, depression and obsessive thoughts.
- Nidrais a bit like visranta. To perform, you will need to completely relax in a stretched position. The body remains motionless for a long time. During the exercise, brain activity works. The technique eliminates fears, psycho-emotional blocks. During the session, thoughts focus on certain images.
What you need for classes
Before you start mastering the technique, it is advisable to consult a doctor to rule out contraindications. Tips and at least introductory lessons from the trainer will also be helpful. A training room is then selected. This can be a corner of the living room. The main thing is that loud noises and household members do not interfere during the session. During the warmer months, you can do the exercises outside. The sun and grass are a great addition to your activity.
Many exercises are done lying down and sitting. For convenience, use a rug or mat. Clothing should be light and elastic, allowing free stretching. You don't have to put anything on your feet. Yoga ensures the unity of one's own and earthly energy.
Additional inventory may be required when performing various elements:
- support block that helps beginners master difficult asanas;
- strap for easier stretching.
Videos and tutorials will be no less useful in home practice. Mantras and aromatherapy are needed to immerse yourself in the atmosphere corresponding to philosophical teachings.
Basic rules
To understand at least the basics, you need to master the technique and strictly follow some rules:
- Before conducting lessons, you should do a wet cleaning in the room and ventilate it.
- Prepare a mat or mat for floor exercises.
- Do not eat before hours, and do not eat immediately after the end.
- Sessions should take place every day for at least 15 minutes.
- Breathe through your nose only during exercise.
- Relaxation elements are recommended for postmenstrual training.
- Pregnant women have the right to include only light exercise in the complex.
- Beginners need to assess their fitness level and age. Consultation with a coach will be appropriate. For older people, hatha yoga and therapeutic areas are more suitable. Ashtanga Vinyasa is recommended for energetic young ladies.
- When compiling a training program, you need to ensure a gradual increase in workload: from simple elements to complex ones.
- If you feel severe or severe pain during exercise, postpone exercise. If necessary, consult a doctor.
- To use yoga for weight loss, perseverance is important, so do not delay the sessions. The regularity of the farm can be based on the work schedule: every other day, 3 times a week, every day, etc.
A set of weight loss exercises
Tadasana
Body position, standing on the mat with arms down and legs together. Upright posture. You have to stand for a few seconds. At this time, the abdomen is pulled up, which causes the abdominal muscles to work. (All asanas performed in an upright position start from this position).
Vrikshasana
From an upright position, bend your arms over your chest like an Indian salute and bend one leg, placing your leg on the inside of the knee joint on the other leg. Raise your arms above your head and stand for a few seconds. Change the position of the body by changing the legs. When changing position, the arms should be lowered to the chest.
Trikonasana
From an upright position, jump with your legs and arms to the side. The legs should be in a position wider than shoulder level. Rotate the right leg to the right side, it should take a direction perpendicular 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 is correct if the palm rests on the floor. At the same time, raise your left hand up, turn your head, directing your gaze to the fingers of your left hand. Stand for a few seconds. In addition, the body assumes its original position and changes its position, but with a left turn.
Patimotanasana
Sit lying on the mat. Stretch your arms forward, start leaning to your feet. You need to grasp your feet with your toes while not bending your knees. Lower your head, pressing your chin against your sternum. Fix the item for a few seconds and return to the supine position. Repeat the exercise several times until you have enough endurance. Do not tolerate severe pain.
Sarvangasana
Lift your legs and body from a lying position to a birch position. Support your back with your hands, straighten your legs. Freeze the item for 1 minute to begin.
Jan sirshasana
Starting position - sitting on the mat with legs and arms apart. Fold the right leg and fix the foot on the outer thigh of the left leg (in the crotch area). Bend your body straight, grasping your 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 with a change of country.
All exercises are repeated 3-5 times in the initial stage. Posture retention time should be gradually increased. You do not need to endure sharp pain. The body will soon become accustomed to stretching movements and it will be possible to introduce more complex elements.
How many kg can you lose
In combination with proper nutrition it is guaranteed that you can get rid of 4-8 kg in the first month. At the same time you do not need to be exhausted 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 in the third week.
During the first 14 days, the body gets rid of excess fluid, which in weight values significantly exceeds the indicators of fat. 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 inner world and the work of the internal organs;
- gradual weight loss prevents weight gain;
- is suitable for all ages;
- exercises are aimed 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 fast;
- hard to find motivation;
- is impossible to achieve results without mastering the technique.
Contraindications:
- disorders of internal organs;
- hypertension;
- ARI, ARVI;
- infections;
- oncological diseases;
- traumatic brain injury.
Pregnant and breastfeeding mothers should be postponed. It is also not recommended to exercise during rehabilitation after receiving serious injuries or surgery.
Reviews
I have been doing Kundalini yoga for 5 months and I 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 wearing heels again, which 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 sizes bigger. My achievement for such a short period of time is minus 12 kg. But more surprising is the excellent health and lack of headaches.
I have been practicing hatha yoga for the second year. I started practicing after the birth, which was very difficult and weakened my health. I feel great now. Thanks to a set of exercises the figure is in perfect condition. I recommend everyone to try to achieve harmony with their body and others.
I was skeptical of my husband's advice to try yoga for weight loss. He has been doing this for 7 years, I love photography more than I actually make a living. Dynamics, creativity and creativity have always been my companions. And then yoga - calm, balance and well and all that. . . Nonsense, I thought. It's been six months and now I understand what I missed. Harmony and prudence settled in my heart. And thanks to hatha, the figure gradually began to acquire a decent shape. Of course, yoga is not a diet, you can't lose a lot of weight at once a month. But there was no return for my losses.