When looking for a new one, not only diets are used, but also philosophical teachings. For example, with the help of regular yoga exercises, you can achieve harmony with the external environment, the close environment and your own body. A new direction in the fight against obesity opens up secret knowledge of the inner world and control over vital processes that are responsible for metabolic processes.
The principle of yoga in the fight against obesity
The most valuable thing that can be achieved through yoga is well-being and a healthy psycho-emotional background. This is the best that a person can give because a healthy mind is born in a healthy body. There is now much debate about the effectiveness of yoga in the fight against weight loss.
Experts note the following changes that have a positive effect on weight loss:
- hormonal normalization;
- regulation of the endocrine system;
- appetite suppression;
- Acceleration of metabolic processes;
- improve blood circulation.
In addition, regular meetings have a positive effect on the general condition:
- Prevention of cardiovascular diseases;
- develop flexibility;
- strengthening the muscle tissue;
- relief of the joints;
- Strengthening the spine.
It should be noted, however, that not all areas of yoga contribute to weight loss.
It is more convenient to use:
- Pranayama (daily breathing complex);
- hatha (every morning on an empty stomach);
- ashtanga vinyasa (combined with cardio).
In order to fight obesity effectively, it is recommended to revise the nutritional principles and give preference to seafood, lean meat and fresh fruits / vegetables. Fatty, fried and smoked foods inhibit the process of weight loss and the result can be gained in pounds.
What kind of yoga is best for you
If you are deciding to go for one or more yoga weight loss techniques, you should seek advice from a trainer for advice and recommendations. In addition, you can watch video tutorials that explain in detail the technique of performing the exercises.
You can choose one of the types of yoga for weight loss:
- Ashtanga Vinyasais energetic and requires some physical fitness. The exercise uses energy locks to redistribute energy throughout the body. Regular practice has a positive effect on health and mental clarity.
- Hatharepresents the classic trend in yoga. The basic principles are mindfulness and relaxation. As you do each exercise, you need to turn on your awareness and feel each element. An important task of technology is the nonviolent victory over your body. By relaxing the muscles, you can perform brisk movements without feeling pain. But they gradually come to that with regular exercise.
- Kundaliniinvolves physical exercise combined with proper breathing. During the action process, a person is immersed in meditation. The meditation duration can vary between 3 minutes and 2. 5 hours. Once mastered this technique, a person will understand a sense of joy and fulfillment that completely discourages thoughts about food.
- Vishrantainvolves working more with thoughts than with the body. During the practice process, pacification, peace, and physical relaxation are achieved. The technique relieves stress, depression and obsessive thoughts.
- Nidrais a bit like a visranta. To perform, you need to completely relax in a pose with a muscle stretch. The body remains motionless for a long time. Brain activity works during exercise. The technique removes fears and psycho-emotional blockages. During the session, the mind is focused on specific images.
What you need for classes
Before starting to master the technique, it is recommended to consult a doctor in order to exclude contraindications. Tips and at least introductory lessons from the trainer are also helpful. Next, a room is chosen to hold courses. This could be a corner of the living room. The main thing is that loud noises and households do not interfere during the session. In the warmer months, you can do the exercises outside. Sun and grass are great additions to your activity.
Many exercises are performed lying down and sitting. Use a rug or mat to make things easier. The clothing should be light, elastic and allow free stretching. You don't have to stand anything on your feet. Yoga ensures the unity of one's own energy and that of earthly.
Running various items may require additional inventory:
- a support block that helps beginners master difficult asanas;
- strap for easier stretching.
Videos and tutorials are no less useful in home practice. Mantras and aromatherapy are required to be immersed in the atmosphere that corresponds to the philosophical teachings.
Basic rules
In order to at least understand the basics, you have to master the technique and follow some rules exactly:
- Before you conduct courses, you must wet clean and ventilate the room.
- Prepare a rug or mat for training on the floor.
- Do not eat before class or immediately after class.
- Sessions should take place for at least 15 minutes a day.
- Only breathe through your nose during exercise.
- Relaxation elements are recommended for post-menstrual workouts.
- Pregnant women are only allowed to include light exercises in the complex.
- Beginners should rate their fitness and age. Consultation with a trainer is appropriate. For the elderly, hatha yoga and therapeutic areas are more suitable. Ashtanga Vinyasa is recommended for energetic young women.
- When creating a training program, you should plan for a gradual increase in the load: from simple to complex elements.
- If you feel severe or severe pain during the exercise, postpone the exercise. Consult a doctor if necessary.
- To use yoga for weight loss, consistency is important. Therefore, do not postpone any sessions. The regularity of operation can be based on the type of operation: every other day, three times a week, daily, etc.
A series of weight loss exercises
Tadasana
Posture, standing on the mat with arms lowered and feet together. Straight attitude. You have to stand for a few seconds. At this point the abdomen is pulled up, which causes the abdominal muscles to work. (All asanas performed while standing start in this position).
Vrikshasana
While standing, cross your arms like an Indian greeting on your chest 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 body position by switching legs. When changing position, hands should be lowered on the chest.
Trikonasana
While standing, jump with legs and arms to the side. The legs should be in a position that is wider than shoulder height. Rotate your right foot to the right, it should be perpendicular to your left foot. Bend to the right without bending your knees and try to touch your right foot with the fingers of your right hand.
It is correct when the palm is on the floor. At the same time, raise your left hand, turn your head, and focus your gaze on the fingers of your left hand. Stand for a few seconds. Furthermore, the body takes its original position and changes its position, but with a turn to the left.
Patchimottanasana
Sit on the mat from the prone position. Extend your arms forward and bend towards your legs. You need to grip the feet with your fingers without bending your knees. Lower your head and press your chin against your sternum. Secure the element for a few seconds and return to the lying position. Repeat the exercise several times until you have enough stamina. Don't endure severe pain.
Sarvangasana
Lift your legs and body from the prone position 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 your legs and arms apart. Bend your right leg and attach the foot to the outer thigh of the left leg (in the crotch area). Bend your body straight and grasp your left foot with your right hand. Put your left hand behind your back. At the same time, try not to bend your left leg.
Hold down the position for a few seconds and return to the starting position. Repeat the same steps but switch sides.
All exercises are repeated 3-5 times in the initial stage. The holding time of the pose should gradually increase. You don't have to endure sharp pain. The body will soon get used to stretching movements and it will be possible to introduce more complex elements.
How many kg can you lose
In combination with the right diet, it is guaranteed that you can 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 splitting fat cells, which are deposited in different parts of the body, begins from the third week if all the rules are followed.
In the first 14 days, the body is freed from excess fluid, which in weight values clearly exceeds the fat indicators. 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
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 the chest corset.
- normalizes the psycho-emotional mood;
- improves the functioning of the internal organs and vital systems.
Disadvantages:
- the result of losing weight is gradual and not rapid;
- hard-to-find motivation;
- It is impossible to get results without mastering the technique.
Contraindications:
- disorders of the internal organs;
- hypertension;
- ARI, ARVI;
- infections;
- oncological diseases;
- cranio-cerebral trauma.
Pregnant and nursing mothers should be postponed. It is also not recommended to perform the exercises during rehabilitation after serious injury or surgery.
Reviews
I have been doing Kundalini Yoga for 5 months and recently I 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 putting on heels again that I couldn't wear for more than 10 minutes for 8 years. During the class, I didn't notice my favorite things getting 1 and then 2 sizes bigger. My performance in such a short time is minus 12 kg. What is more surprising, however, is the excellent state of health and the absence of headaches.
I have been practicing Hatha Yoga since the second year. I started studying after giving birth, which was very difficult and weakened my health. I feel great now. Thanks to a series of exercises, the figure is in perfect condition. I recommend 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's been doing this for 7 years, I love photography more than I made a living. Dynamism, creativity and creativity have always been my companions. And then yoga - calm, balance and good and all that. . . Nonsense, I thought. Six months have passed and now I understand what I was missing. Harmony and wisdom settled in my heart. And thanks to the hatha, the figure gradually took on 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 on my losses either.