In the search for a new one, not only dietary habits but also philosophical teachings are used. For example, with the help of regular yoga practice, you can achieve harmony with the external environment, the dense environment and your own body. A new direction in the fight against obesity opens up secret knowledge of the inner world and control of vital processes responsible for metabolic processes.
The principle of yoga in the fight against obesity
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 themselves because a healthy mind is born in a healthy body. Now 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:
- hormonal normalization;
- regulation of the endocrine system
- appetite suppression
- acceleration of metabolic processes;
- Improving blood circulation.
In addition, regular sessions have a positive effect on the general condition:
- prevention of cardiovascular disease;
- flexibility development;
- strengthening muscle tissue;
- joint relief
- strengthening the spine.
However, it should be noted that not all areas of yoga contribute to weight loss.
It is more appropriate to use:
- pranayama (daily breathing complex)
- hatha (every morning on an empty stomach)
- Ashtanga Vinyasa (combined with cardio).
To effectively combat obesity, it is recommended to revise dietary principles and prefer seafood, lean meats and fresh fruits / vegetables. Fatty, fried and smoked foods inhibit the weight loss process and the result can be achieved in pounds.
What kind of yoga is best for you
If you decide to use one or more yoga techniques to reduce body weight, consult a trainer for advice and recommendations. In addition, you can watch video tutorials that thoroughly introduce the technique to perform 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 through the body. Regular practice has a positive effect on health and mental clarity.
- Hatharepresents the classic trend in yoga. The most important principles are mindfulness and relaxation. As you perform each exercise, turn on your consciousness and feel each element. An important task of the technique is considered to be the victory over your body without violence. Relaxing muscles allow you to perform floral movements without feeling pain. But they gradually come to this through regular training.
- Kundaliniinvolves training in combination with proper breathing. In the process of action, a person is immersed in meditation. The duration of meditation can vary from 3 minutes to 2. 5 hours. If you master this technique, a person understands a sense of joy and fulfillment that completely deters thoughts of food.
- Vishrantainvolves working more with thoughts than with the body. In the practice of achieving pacification, peace, physical relaxation. The technique relieves stress, depression and obsessive thoughts.
- Nidrais a bit like a fish rant. To perform, completely relax in a position with a muscle stretch. The body remains immobile for a long time. During exercise, brain activity works. The technique eliminates fear, psycho-emotional blocks. During the session, thoughts are focused on specific images.
What you need for classes
Before starting to master the technique, it is recommended to consult a doctor to rule out contraindications. Tips and at least introductory lessons from the instructor will also be helpful. Next, a room for teaching is selected. This can be a corner of the living room. The most important 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 a great addition to your activity.
Many exercises are performed in a supine and sitting position. For convenience, use a blanket or mat. Clothes should be light and elastic so that it is possible to stretch freely. You do not have to put anything on your feet. Yoga provides unity in one's own energy and earthly.
When performing 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 philosophical teachings, mantras and aromatherapy are required.
Basic Rules
To at least understand the basics, you need to master the technique and follow some rules carefully:
- Before completing classes, do wet cleaning in the room and ventilate it.
- Prepare a rug or mat for training on the floor.
- Do not eat before lessons, as well as do not eat immediately after completion.
- Sessions should be held daily for at least 15 minutes.
- Only breathe through the nose during exercise.
- Relaxation elements are recommended for post-menstrual exercise.
- Pregnant women should only include light exercises in the complex.
- Beginners should evaluate 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 putting together a workout program, make sure you have a gradual increase in load: from simple elements to complex ones.
- If you feel severe or severe pain during exercise, postpone the exercise. If necessary, consult a doctor.
- To use yoga for weight loss, consistency is important, so do not postpone sessions. The regularity of the holding can be based on the operating mode: every other day, 3 times a week, daily, etc.
A set of exercises for weight loss
Tadasana
Body position, standing on the mat with the arms down and the feet together. Right attitude. You should stand for a few seconds. At this point, the abdomen is pulled up, causing the abdominal muscles to function. (All asanas performed in a standing position start from this position).
Vrikshasana
From a standing position, fold your arms at your chest like an Indian greeting and bend one leg and place your foot on the inside of the knee joint on the other leg. Lift your arms over your head and stand for a few seconds. Change body position by changing legs. When changing position, lower your hands to your chest.
Trikonasana
From a standing position, jump with your legs and arms to the sides. The legs should be in a position wider than shoulder level. Turn the right foot to the right side, it should take a perpendicular direction relative to the left foot. Without bending your knees, bend to the right and try 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, lift your left hand up, turn your head, and direct your gaze toward the fingers of your left hand. Stand for a few seconds. Further, the body takes its original position and changes its position, but with a turn to the left.
Patchimottanasana
Sit down from a supine position on the mat. Stretch your arms forward, starting to tilt toward your legs. You should grip your feet with your fingers while not bending your knees. Lower your head and press your chin against your sternum. Secure the item for a few seconds and return to the supine position. Repeat the exercise several times until you have sufficient endurance. Do not endure severe pain.
Sarvangasana
From an inclined 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 - sitting on the mat with legs and arms apart. Bend the right leg and attach the foot to the outer thigh on the left leg (in the crotch area). Bend the body straight, grasping 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 change sides.
All exercises are repeated 3-5 times in the initial phase. The team's holding time must be gradually increased. You do not 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 much kg can you lose
In combination with proper nutrition, it is guaranteed that you can lose 4-8 kg in the first month. At the same time, you do not have 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 rules are followed, starts from the third week.
In the first 14 days, the body releases excess fluid, which in weight values significantly exceeds the indicators of fat. Therefore, you can shed up to 10 kg in the first 2 weeks, and in the following weeks the result will be minus 1-2 kg.
Pros and Cons
Benefits:
- stabilization of the internal world and the work of internal organs;
- gradual weight loss prevents weight gain;
- is suitable for all ages;
- exercises aim at flexibility and strengthening the chest corset;
- normalizes psycho-emotional mood;
- improves the function of internal organs and vital systems.
Cons:
- the result of losing weight is gradual and not fast;
- hard to find motivation;
- it is impossible to achieve results without mastering the technique.
Contraindications:
- disorders of the internal organs
- hypertension;
- ARI, ARVI;
- infections
- oncological diseases
- craniocerebral trauma.
Pregnant and breastfeeding mothers should be exposed. 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 I started mastering hatha. I enjoy doing muscle training exercises. After 2 weeks of training, the pain in the knee joint disappeared. I started taking heels again, which for 8 years I could not wear for more than 10 minutes. During the lessons, I did not notice how my favorite things got 1 and then 2 sizes bigger. My performance in such a short time is minus 12 kg. But more surprising is the excellent state of health and the absence of headaches.
I have already been practicing Hatha yoga for the second year. I started exercising after giving birth, which was very difficult and weakened my health. Now I'm fine. Thanks to a set of exercises, the figure is in perfect condition. I recommend everyone to try to get harmony with their body and those around them.
I was skeptical of my husband's advice on trying yoga for weight loss. He has been doing this for 7 years, I love photography more than making money. Dynamics, creativity and creativity have always been my companions. And then yoga - calm, calm and good and all that. . . Hesitant, I thought. Six months have passed and now I understand what I was missing. Harmony and caution 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 can not lose a lot of weight at once in a month. But there was also no return on my losses.