Not only diet but also philosophical teachings are used in the search for something new. For example, with regular yoga practice, you can achieve harmony with the outside world, the environment, and your own body. A new direction in the fight against obesity opens up the secret knowledge of the inner world and the management of life processes that respond to metabolic processes.
The principle of yoga in the fight against excess weight
The most valuable thing you can achieve with yoga is a psycho-emotional background that is beneficial to your well-being and health. This is the best thing a person can give himself, because a healthy mind is created in a healthy body. There is 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:
- normalization of hormonal levels;
- regulation of the endocrine system;
- suppress appetite;
- acceleration of metabolic processes;
- Improve blood circulation.
In addition, regular classes have a positive effect on the overall situation:
- prevention of cardiovascular diseases;
- develop flexibility;
- Strengthen muscle tissue;
- joint stress relief;
- Strengthen the spine.
However, it should be noted that different types of yoga do not help to lose weight.
Useful:
- pranayama (daily breathing complex);
- hatha (fasting every morning);
- ashtanga vinyasa (combined with cardio).
To effectively combat obesity, it is recommended to reconsider dietary principles, giving preference to seafood, lean meats and fresh fruits / vegetables. Fatty, fried and smoked foods stop the weight loss process and the result can be obtained in kilograms.
What kind of yoga is right for you
If you decide to use one or more yoga techniques to lose weight, contact your trainer for advice and recommendations. In addition, you can watch video lessons that thoroughly introduce the technique of performing the exercises.
You can choose one of the types of yoga for weight loss:
- Ashti Vinjasis energetic and requires some physical training. Exercise uses the energy lock to help distribute energy in the body. Regular exercise has a positive effect on health and mental clarity.
- Hathareflects a classic trend in yoga. The basic principles are attention and relaxation. As you perform each exercise, you need to turn on your consciousness and feel every element. The important task of technology is to conquer your body without violence. Relaxing your muscles allows you to perform Florida movements without feeling pain. But they come to this gradually, through regular training.
- Kundaliniinvolves combining physical exercise with proper breathing. In the process of action, a person enters meditation. The duration of meditation can vary from 3 minutes to 2. 5 hours. If you master this technique, a person will understand the feeling of joy and satisfaction, which will completely reduce the thoughts about food.
- Visrantainvolves working with the mind rather than the body. During the practice, calmness, serenity, and physical relaxation are achieved. Technology relieves stress, depression, and obsessive thoughts.
- Nidralooks a bit like a viscera. To perform, you need to stretch your muscles and relax completely in the pose. The body remains motionless for a long time. During exercise, the brain works. Technology eliminates fears, psycho-emotional blocks. During the session, thoughts are focused on specific images.
What do you need for lessons
Before mastering the technique, it is recommended to consult a doctor to remove the contraindications. Tips and at least a coach’s introductory lessons will be helpful. Then, a room is selected for the lessons. This could be the corner of the room. Most importantly, loud noises and family members will not interfere during the session. During the warmer months, you can exercise outdoors. Sun and grass are great additions to your activities.
Many exercises are performed while lying down or sitting. Use a rug or carpet for comfort. The clothes are light and flexible, allowing you to stretch for free. There is no need to put anything on the foot. Yoga ensures the unity of oneself and one's energy on earth.
Execution of various items may require additional inventory:
- a support block to help beginners master difficult sticks;
- To stretch the strap easier.
Videos and tutorials are no less effective in home practice. Mantra and aromatherapy are required to immerse oneself in an atmosphere consistent with philosophical teachings.
Basic rules
At least master the technique and follow some rules to understand the basics:
- Before conducting classes, the room should be wet cleaned and ventilated.
- Prepare a rug or rug to practice on the floor.
- Don't eat before class and don't eat right after class.
- Sessions should last at least 15 minutes daily.
- Breathe through your nose only during exercise.
- Relaxation elements are recommended for postmenstrual exercise.
- Pregnant women are allowed to include simple exercises in the complex.
- Beginners should assess their fitness level and age. It is advisable to consult a coach. Hatha yoga and healing areas are suitable for the elderly. Ashtanga Vinyasa is recommended for energetic young ladies.
- When creating a training program, consider increasing the workload gradually: from simple elements to complex ones.
- If you feel severe or severe pain during exercise, postpone the exercise. Consult a doctor if necessary.
- Consistency is important for using yoga to lose weight, so don't procrastinate. The continuity of the holding can be based on the mode of operation: daily, 3 times a week, daily, etc. b.
A set of exercises for weight loss
Tadasana
Body position, keeping the hands down and the feet together on the carpet. Formed posture. You need to stand for a few seconds. At this point, the abdomen is pulled up and the abdominal muscles begin to work. (All stanzas performed in a standing position start from this position).
Vrikshasana
In the standing position, bend one arm at the inside of the knee joint of the other leg, with the arm bent at the chest, as in the Indian salutation. Raise your arms above your head and stand for a few seconds. Changing the position of the body by changing the legs. When changing position, place your hand on your chest.
Trikonasana
Jumping with your feet and hands on either side while standing. The legs should be wider than shoulder level. Turn the right foot to the right so that it is perpendicular to the left foot. Instead of bending your knees, try to touch your right foot with the toes of your right hand.
It is better to lay your palms on the ground. At the same time, raise your left hand, turn your head, and turn your eyes to the fingers of your left hand. Wait a few seconds. In addition, the body assumes its original position and changes position, but turns to the left.
Patchimottanasana
Sit in a comfortable place on the bed. Stretch your arms forward and lean on your feet. Keep your feet on your toes without bending your knees. Lower your head and press your chin to your sternum. Lock the item for a few seconds and return it to its lying position. Repeat the exercise several times until you have enough endurance. Do not tolerate severe pain.
Sarvangasana
Elevate your legs and body to a "birch" position. Use your back with your hands and straighten your legs. Freeze the item for 1 minute to begin.
Janu sirshasana
The starting position is to sit with your feet and hands apart on the carpet. Bend the right leg and attach the leg to the outer thigh of the left leg (in the bent area). Hold the left leg with your right hand and bend the body straight. 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 the sides change.
All exercises are repeated 3-5 times at the initial stage. The holding time of the pose should be gradually increased. There is no need to endure acute illness. The body has recently become accustomed to prolonged movement and can incorporate complex elements.
How many kg can you lose
When combined with proper nutrition, you can lose 4-8 kg in the first month. At the same time, there is no need to feel overwhelmed or overwhelmed by hunger.
The process of dividing fat cells, which are located in different parts of the body, begins in the third week, if all the rules are followed.
For the first 14 days, the body gets rid of excess fluid, which significantly exceeds the weight of fat. So, 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 internal organs;
- Gradual weight loss prevents weight gain;
- 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:
- Weight loss results are slow and not fast;
- Motivation is hard to find;
- It is impossible to achieve results without mastering the technique.
Contraindications:
- disorders of internal organs;
- hypertension;
- ARI, ARVI;
- infections;
- oncological diseases;
- brain trauma.
Pregnant and breastfeeding mothers should be postponed. Exercise is not recommended during recovery from a serious injury or surgery.
reviews
I have been practicing Kundalini yoga for 5 months and recently started learning Hata. I like to do stretching exercises. After 2 weeks of training, the pain in the knee joints disappeared. I started wearing heels that I couldn’t wear for more than 10 minutes in 8 years. During class, I didn't notice how my favorite things grew by 1 and then by 2. My achievement in a short time is minus 12 kg. Surprisingly, she is in good health and has no headaches.
I have been practicing Hatha Yoga for the second year. I started exercising after giving birth, which was very difficult and weakened my health. Now I feel great. Thanks to a set of exercises, the figure is in excellent condition. I advise everyone to try to be in harmony with their body and those around them.
I was skeptical of my husband's advice to try yoga to lose weight. He has been doing this for 7 years and I actually love photography more than making money. Dynamics, creativity and ingenuity have always been my partners. Then yoga - calmness, balance and all that. . . Nothing, I thought. Six months passed, and now I knew what I was missing. Harmony and caution settled in my heart. Due to the mistake, the figure gradually began to take a decent shape. Of course, yoga is not a diet, you can’t lose a lot of weight once a month. But there was no return for my losses.