In the search for a new one, 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 excess weight opens the secret knowledge of the inner world and the control of the vital processes responsible for the 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 background. This is the best that a person can give himself, because a healthy mind is born in a healthy body. There is now much 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;
- improvement of blood circulation.
In addition, regular sessions have a positive effect on the overall condition:
- prevention of cardiovascular diseases;
- developing flexibility;
- strengthening of muscle tissue;
- relieve stress in the joints;
- strengthening 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 combat obesity, it is recommended to review dietary principles, giving preference to shellfish, lean meats and fresh fruits / vegetables. Fatty, fried and smoked foods inhibit the weight loss process and the result can be gained 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 show the technique of performing the exercises.
You can choose one of the types of yoga to lose weight:
- Ashtanga Vinyasais energetic, requiring some physical training. Exercise uses energy blocks to help redistribute energy throughout the body. Regular practice has a positive effect on health and mental clarity.
- Hatharepresents the classic trend of yoga. The key principles are mindfulness and relaxation. When doing each exercise, you must turn on your awareness and feel each element. An important task of the technique is considered to be victory over your body without any violence. Relaxing your muscles allows you to perform flowery movements without feeling pain. But they come to it gradually, through regular training.
- Kundaliniinvolves exercises in combination with proper breathing. In the process of action, the person is immersed in meditation. The duration of the meditation can vary from 3 minutes to 2. 5 hours. If you master this technique, the person will understand a feeling of joy and satisfaction, which completely discourages thoughts about food.
- Vishrantainvolves working more with thoughts than with the body. In the process of practice, peacemaking, peace, 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 posture with a muscle stretch. The body remains immobile for a long time. During exercise, brain activity works. The technique eliminates fears, psychoemotional blocks. During the session, thoughts focus on certain images.
What you need for classes
Before beginning to master the technique, it is recommended to consult a doctor to rule out contraindications. Tips and at least introductory lessons from the coach will also be helpful. Then, a room is selected to hold classes. This can be a corner of the living room. The main thing is that loud sounds and residences do not interfere during the session. During the warmer months, you can do the exercises outdoors. The sun and the grass are a great addition to your activity.
Many exercises are done in a lying and sitting position. For convenience, use a rug or mat. Clothes should be light and elastic, allowing free stretching. You don't have to put anything on your feet. Yoga provides the unity of your own energy with the earthly.
When running multiple elements, additional inventory may be required:
- a support block that helps beginners to master difficult asanas;
- brace to facilitate stretching
Videos and tutorials will be no less useful in domestic practice. To immerse yourself in the atmosphere corresponding to the philosophical teachings, mantras and aromatherapy are necessary.
Basic game rules
To understand at least the basics, you need to master the technique and strictly follow some rules:
- Before teaching, you need to clean the room and ventilate it.
- Prepare a mat or mat to exercise on the floor.
- Do not eat before classes, just as you do not eat immediately after finishing.
- Sessions must be held daily for at least 15 minutes.
- Breathe through your nose only during exercise.
- Relaxation elements are recommended for post-menstrual exercises.
- Pregnant women may include only light exercise in the complex.
- Beginners should 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 girls.
- When composing a training program, a gradual increase in load should be provided: from simple to complex elements.
- If you experience severe or severe pain during exercise, postpone the exercise. If necessary, consult a doctor.
- To use yoga to lose weight, consistency is important, so don't postpone sessions. The regularity of the conduct can be based on the mode of operation: every other day, 3 times a week, daily, etc.
A set of exercises to lose weight
Tadasana
Body position, standing on the mat with arms down and feet together. Straightened posture. You need to stand for a few seconds. At that point, the abdomen is pulled up, which makes the abdominal muscles work. (All standing asanas start in this position).
Vrikshasana
Standing, cross your arms over 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 stop for a few seconds. Change your body position by changing your legs. When changing positions, the hands should be lowered to the chest.
Trikonasana
Standing, jump with your legs and arms out to the sides. The legs should be in a position wider than the level of the shoulders. 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 is correct if the palm rests on the floor. At the same time, raise your left hand, turn your head, looking at 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 turn to the left.
Patchimottanasana
Sit face down on the carpet. Stretch your arms forward and begin to lean toward your legs. You need to hold your feet with your fingers, without bending your knees. Lower your head, pressing your chin against your sternum. Fix the element for a few seconds and return to the lying position. Repeat the exercise several times until you have enough strength. Do not bear severe pain.
Sarvangasana
On your stomach, raise your legs and body to the "birch" position. Support your back with your hands, stretch your legs. Freeze the element for 1 minute to start.
Janu sirshasana
Starting position - sit on the mat with legs and arms apart. Bend your right leg and secure your foot on the outside of your left thigh (in the groin area). Bend your body straight, holding your 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 in the initial stage. The posture waiting time should gradually increase. You don't have 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 much kg can you lose weight
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 don't have to exhaust yourself with great physical efforts and a feeling of hunger.
The process of dividing the fat cells deposited in different parts of the body, if all the rules are observed, will start in the third week.
In the first 14 days, the body gets rid of excess fluids, which in weight values significantly exceed fat indicators. Therefore, in the first 2 weeks, you can throw away up to 10 kg, and in the following weeks, the result will be 1-2 kg less.
Advantages and disadvantages
Benefits:
- stabilization of the internal world and the functioning of internal organs;
- gradual weight loss prevents weight gain;
- is suitable for any age; The
- exercises aim at the flexibility and strengthening of the thoracic corset;
- normalizes psychoemotional mood;
- improves the functioning of internal organs and vital systems.
Disadvantages:
- the weight loss result is gradual and not fast;
- motivation hard to find;
- it is impossible to obtain results without mastering the technique.
Contraindications:
- violations of internal organs; hypertension
- ;
- ARI, ARVI;
- infections;
- oncological diseases;
- craniocerebral trauma.
Pregnant and lactating mothers should be postponed. It is also not recommended to practice the exercises during rehabilitation after receiving serious injuries or surgery.
Reviews
I have been doing Kundalini Yoga for 5 months and 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 put on heels again, which for 8 years I couldn't wear for more than 10 minutes. During classes, I didn't notice how my favorite things got 1 and 2 sizes bigger. My achievement in such a short period of time is less than 12 kg. But the most surprising is the excellent state of health and the absence of headaches.
I have been practicing Hatha Yoga for a second year. I started to practice after giving birth, which was very difficult and hurt my health. I feel great now. Thanks to a set of exercises, the figure is in perfect condition. I recommend everyone to try to get in harmony with your body and the people around you.
I didn't believe my husband's advice to try yoga to lose weight. He has been doing this for 7 years, I love photography more than I really made a living. Dynamics, creativity and creativity have always been my companions. And then yoga - calm, balance and well and all that. . . Nonsense, I thought. Six months have passed and now I understand what was missing. Harmony and prudence settled in my heart. And thanks to hatha, the figure gradually began to take on a decent shape. Of course, yoga is not a diet, you cannot lose a lot of weight once a month. But there was also no return for my losses.