Slimming yoga

One of the leading problems of the modern world concerning both women and men is overweight. Every year, leading a healthy lifestyle is becoming more and more popular, and at the same time being overweight is considered simply indecent. There are already many diets, special weight loss programs and special complexes of physical exercises that allow you to quickly lose weight, however, the biggest difficulty is not to lose weight, but to keep it later, after losing weight. The world-famous philosophy of yoga is a great helper not only to get rid of extra pounds, but also to change your whole life.

What is yoga

Yoga is an ancient Indian philosophical system. From Sanskrit, the word "yoga" means "to connect" or "to bind". Indeed, the practice of yoga is focused on the vital activity of a person as a whole, since in India it is believed that everything in our body is interconnected. For this reason, by engaging in yoga practice, you can gradually notice how it changes not only the body, but the state of mind, the environment and life in general.

There are a large number of different schools of yoga, with all the differences in the practices of these schools, they have one thing in common - the combination of physical positions (asanas), breathing and relaxation techniques. One of the most popular types of yoga for beginners is hatha yoga, which is the first step in mastering this philosophy.

Physical health benefits

Yoga in the modern world is one of the most popular ways to improve the body. Through regular exercise, you can reduce and then completely get rid of lower back pain, excess weight, stress and depression. A big plus when practicing yoga is increased flexibility, which helps to avoid a number of spinal problems that can arise from a sedentary lifestyle.

With all the positive effects of yoga on the human body, among the methods of losing weight, it is not the leading one. The fact is that many want to add results as quickly as possible, without realizing how harmful and dangerous it is for the body, rather than, overcoming themselves, make yoga a part of their life and, albeit much slower, achieve a more lasting result.

Yoga classes are, first of all, work on yourself, on your thoughts, nutrition and life in general, so this practice is ideal for losing weight. With the correct performance of asanas, the body is saturated with oxygen, which has a positive effect on metabolism and reduces appetite. But this effect can be achieved only if all exercises are performed correctly.

The very first thing you need to learn before you start mastering asanas is to breathe correctly. Yoga classes will be beneficial and enjoyable only if the breathing cycles are properly built. For this reason, the fact that for the first time decided to start practicing yoga, it is better to practice for a while in a group, under the supervision of a master. Video tutorials are also intended for those who already have some experience.

Reasons to do yoga for weight loss

For many women, weight loss yoga is not an effective way to gain shape. The fact is that on a standard yoga class, lasting about an hour, you can lose up to 200 calories, while strength fitness training allows you to burn 2 times more calories in exactly the same time. Also, the first results from yoga practice will appear only after 2-3 months, which, of course, is not suitable for every person, because, as a rule, the faster the result is noticeable, the more motivation for harmony arises. But those women who, without losing interest in classes, continue to practice, will receive not only a toned body, but also a new life without diseases and negativity.

The effectiveness of yoga is proven at least by how quickly it spread throughout the world. In America alone, more than 60% of the population has practiced or are practicing it. For those who are still on the verge of new knowledge, there are a number of reasons that allow one to draw conclusions about whether it is worth introducing the practice of yoga into their lives:

• Yoga classes, thanks to a large number of static exercises that are performed with deep muscle work, help to lose weight with a long retention of the effect of losing weight.
• Oxygen, which enriches the body through breathing exercises, promotes the breakdown of fats, speeds up metabolism and fills the body with energy, reducing hunger.
• Stressful situations and depression do not have to be treated with pills or seized with fatty and sugary foods, yoga will help work out stress at the level of the body and get rid of it. In addition, yoga practice allows you to lower the stress hormone cortisol, which then provokes the appearance of fatty deposits on the abdomen.
• Yoga exercises stabilize blood glucose levels, which can help you get rid of obesity.
• Balanced yoga classes help get rid of insomnia, because scientists have proven that for successful weight loss, you need to sleep at least 8 hours.

Which yoga is better to lose weight

There are many types of yoga, for example, the most famous of them are hatha yoga, ashtanga yoga, bikram yoga and power yoga. Recently, such an unusual type of yoga as aerial yoga has been gaining. The listed types of yoga contribute to weight loss, but for a person doing yoga, this is by no means the only goal. Take a closer look at each of the listed types:

• Hatha yoga is one of the simplest types of yoga, it is believed that this practice is an introduction to the basic yoga course and is perfect for beginners who decide to lose weight at home. With the help of this practice, a deep study of the muscles occurs, which, of course, will not give a strong effect of weight loss, but it will prepare you for more difficult asanas related to other types of yoga.
• Ashtanga yoga or dynamic yoga. This type of yoga is performed in a strict sequence of asanas, each of which is held for no more than a minute. This type of activity requires good preparation and stamina.
• Strength yoga refers to the combination of aerobics and ashtanga yoga. Despite the fact that asanas in this type of yoga are performed without interruption, passing one into the other, this type of yoga can be mastered by people with different levels of training. To facilitate training, breathing complexes and stretching are included in the structure of asanas. This type of yoga is considered one of the most effective in weight loss.
• Bikram yoga is a complex that consists of classical asanas and breathing exercises. However, the most important thing when practicing these types of yoga is that the room where the classes are held should have a constant temperature of about 40˚ and the same humidity. This condition is important for losing weight, because by sweating people lose excess water, which is retained in the body and toxins.
• When practicing aerial yoga, asanas are performed using a special canvas attached to the ceiling. Thanks to the release of the spine from excessive tension and the natural stretching of the body with the help of a special fabric, you can perform the most difficult asanas, which are quite difficult in classical yoga. However, this type of yoga is not suitable for everyone, but only for those who have at least a little physical training.

When choosing one or another type of yoga for yourself, it is important to understand that it is better to choose the most comfortable yoga for yourself, the one that you will do with pleasure. Do not torture yourself with power yoga if your body is not yet ready for it.

When engaging in any of the listed types of yoga, it is worth remembering that the main principle of yoga is relaxation and slow progress towards the best result, because the one who is in no hurry wins.

Indications and contraindications for classes

Before you start practicing yoga, you should familiarize yourself with the recommendations for whom and how yoga can help, and also pay attention to contraindications to classes. Having studied the first and second, applying the information received to yourself, you can safely start training.

Recovery through yoga practice can be recommended for people with the following health conditions:

• spinal diseases, intervertebral hernias, stoop;
• joint diseases - arthritis and arthrosis;
• chronic fatigue, increased levels of anxiety, stress, depression and sleep disturbances;
• asthenic syndrome;
• vegetative dystonia;
• dysfunction of the internal organs;
• chronic diseases;
• excess weight.

You should not practice yoga (or only with the permission of the attending physician) people who have:

• negative mental states that destroy the psyche;
• mental disorders and its borderline state (possibly due to substance abuse);
• diseases of the cardiovascular system: tachycardia, arrhythmia, heart disease, myocardial dystrophy;
• diseases of the circulatory system;
• problems of the musculoskeletal system;
• traumatic brain injury;
• malignant neoplasms;
• stones in the gallbladder.

In addition to the main contraindications, there are temporary ones, they include:

• long-term daily treatment with medicinal substances;
• period of exacerbation of chronic diseases;
• rehabilitation period after surgery;
• physical overload;
• sunstroke or vice versa hypothermia;
• increased body temperature (from 37 °);
• heavy loads associated with professional sports.

In addition to the listed points, there are general rules according to which you cannot do yoga on a full stomach (only 3-4 hours after eating), and you should also not practice immediately after visiting a hot bath or sauna.

It is important to understand that due to heavy physical exertion, they may not be admitted to the Ashtanga yoga course in cases where there is no necessary physical training, in addition, if there are problems with high blood pressure, there are infectious diseases and cancer at any of the stages. . . Such restrictions are not accidental, because yoga classes change our body from the inside, and in case of severe diseases, any changes in the body can lead to serious health deterioration.

Requires attention and such a moment, important for yoga, as menstruation in women. Contrary to the myths that classes are strictly prohibited on these days, it should be said that in this case we are not talking about yoga practice, but about heavy physical exertion. By the way, yoga has a positive effect on the pelvic organs in women, thereby relieving chronic inflammation and painful periods. If we are talking about any prohibition, then you need to know that on the days of menstruation you cannot do inverted asanas and it is better to make sure that the training at this time is gentle.

What time of day is it better to study and what is the optimal duration of classes

It is best to practice yoga in the morning to recharge your batteries for the whole day before starting your day at work. However, many people, due to the characteristics of their body, prefer to sleep longer in the morning, and postpone yoga classes in the evening. There is nothing wrong with that, but it is better to know that in yoga there are special morning and evening complexes, with a certain set of asanas. So in the morning the complex "Surya Namaskar" (salutation to the sun) is performed, and in the evening - "Chandra Namaskar" (salutation to the moon).

The optimal duration of a lesson is considered from 1 to 2 hours (plus or minus half an hour), for harmony you need to practice yoga at least 3-4 times a week, the best option is to do yoga daily, making it a habit. It should be understood that regular practice will help you achieve the best results in yoga. Choosing for yourself how many times to do yoga a week and what the load will be is an individual matter, the most important thing is not to overload yourself, it is better to gradually move from simple to more complex.

Nutritional principles combined with exercise

Nutrition is essential for the practice of yoga. This does not mean that starting classes, you will have to adhere to vegetarian dietary principles, or switch to a raw food diet. But, starting to practice seriously, the body itself will gradually switch to the type of food that will be optimal for you. In addition, many asanas, due to a decrease in the use of harmful products, will turn out better, because the body does not have to spend a huge amount of energy on processing food, and the remaining energy will help to achieve maximum results by doing yoga for weight loss.

Many yoga fans practice the Ayurvedic approach to nutrition, which reflects the influence of most foods on our body and emotions, thus, choosing the right set of foods for weight loss, you can put in order not only the body and inner world. Conscious eating and yoga exercises will help.

Types of poses for weight loss

In yoga, there are certain complexes for losing weight, including such types of postures as twisting, standing and inverted asanas, bends and asanas aimed at relaxation (relaxation). These are the main, most effective exercises for practicing, which form the basis of any type of yoga.

Performing a yoga complex that includes all of the listed types of poses, you can achieve good results in a few months with regular training. You can enhance the effects of yoga on the body by starting to practice in the fresh air.

Twisting

All twists in yoga affect the intestines and digestion in general, improving metabolic processes and removing accumulated toxins from the body.

Standing poses

Asanas performed from a standing position help to focus deeper on the activity and reduce the volume of the abdomen, legs, back and hips.

Inverted poses

The influence of asanas, which are performed in an inverted position, is primarily focused on strengthening the spine, in addition, when they are performed, the thyroid gland is stimulated and the internal organs are drained.

Slopes

To get a flexible body, as well as to strengthen the muscles, the inclinations that are performed in yoga from a sitting position will help; you can also perform them while standing.

Relaxation Poses

It is customary to end the lesson with asanas aimed at relaxation. Thanks to them, you can relieve tension, release thoughts from anxiety and relax.

Simple asanas for weight loss at home

In the practice of yoga, it is imperative to include asanas for weight loss. There are quite a few such asanas, but here it is important to take into account the level of existing training. Doing yoga, be sure to monitor your breathing, alternating inhalation and exhalation equal in time. Proper breathing is one of the ingredients for successful weight loss as a result of yoga.

Forward Bend - Uttanasana

To perform uttanasana, you need to stand up straight, straighten your back, stretch your arms above you and exhale, slowly bend down, touching your knees with your head. For a greater effect of weight loss, you should grab your ankles with your hands, thereby increasing the tension.

The asana helps to burn fat deposits, eliminates folds in the abdomen.

Cobra Pose - Bhujangasana

Asana "Cobra" promotes digestion and works the main organs of the human body. In addition, the asana relieves tension in the spine. To perform it, you should take the support while lying down and rise from the rug.

Downward Dog Pose - Adho Mukha Svanasana

The asana has a general strengthening effect, increases metabolism and relieves back pain. To perform it, you need to kneel down, while relaxing the vertebrae of the cervical spine. As you exhale, you need to tear your knees off the mat and make a backbend.

Warrior Pose - Virabhadrasana

Asana virabhadrasana, due to the fact that during its implementation the whole body is worked out, is very important for losing weight. Performing it, you need to stand up straight, straightening your back, then as you exhale, put one leg forward and slightly bend your knee. Hands should be raised above you, palms together, while exhaling, bend back. The asana should be repeated in mirror image on the other leg.

Triangle Pose - Uttita Trikonasana

Asana "Triangle" helps to get rid of folds at the waist, perfectly stretches the legs and has a positive effect on the nervous system. Standing straight (feet shoulder-width apart), bend over to the right leg, rest the palm of your right hand on the mat, placing it at the foot. Raise your left hand parallel to the floor. Hold in this position for about a minute, then perform with the other leg.

Tree pose or Vrikshasana

Asana "Tree" teaches you to keep balance and allows you to synchronize the left and right parts of the body, get rid of clamps in the body. Also, this pose strengthens the arms and abs, strengthens the knee area. To perform this asana, you need to inhale, raise your hands high above you, joining your palms. Place one leg next to the crotch, while trying to maintain balance and not fall. For a minute, you need to hold the asana, then change legs.

Chair Pose - Utkatasana

Strengthening the thigh and calf muscles is facilitated by the chair pose or utkatasana. Having taken a standing position, straightening your shoulders, you need to raise your arms up, exhaling, and then connecting your palms, sit down slightly. After completing 10 cycles of inhalation and exhalation, and then come out of the asana.

Plank

"Plank" is the most powerful asana for those who have decided to overcome excess weight. It can be practiced both separately from yoga and included in a set of exercises. A correctly executed bar allows you to work out all parts of the body without exception. To perform it, you need to lie on the floor on your stomach, while exhaling, you should raise the whole body from the floor surface, while simultaneously pressing your elbows to the body and keeping your feet on toes. The more you manage to stand in this asana, the better it will reflect on the body, but do not forget about moderation in the exercises.

Wind Release Pose - Pavanmuktasana

Asana "Pavanmuktasana" frees the body from gases. Perform it lying on your back. Alternately, then one, then the other, then both together, the legs are drawn in and as close as possible to the chest. With this asana, a deep abdominal massage is performed and the muscles of the legs are strengthened.

Bow pose - Dhanurasana

Asana "Dhanurasana" helps to stretch the body and increases its flexibility. Like other slimming asanas, the bow pose stimulates the intestines and corrects scoliosis. The asana is similar to a stretched bow and can be performed by taking an emphasis lying down. As you exhale, you need to clasp your ankles with your hands and pull them to your head. A more complicated version of this asana is to hold the tips of the toes.

Press 30 60 90

This pose focuses on the abdominal muscles and helps burn fat. To perform the asana, one should lie on the floor. After exhaling, raise your legs a short distance from the floor, slowly lowering your legs, you need to hold both legs a few centimeters from the mat, then perform several breathing cycles and put your feet on the floor. The exercise should be repeated several times, raising the legs higher and higher.

All of the asanas listed above can be performed both with a group and at home. A huge plus of such activities in the fight against obesity is that there are no grueling workouts or unbearable diets. In addition, having felt how everything around you is changing, how your body is changing, each time you will do yoga with more and more pleasure.