In addition to diet, philosophical training is used to find a new one. For example, by using regular yoga practice, you can achieve harmony with the external environment, the immediate environment, and your body. A new direction in the fight against overweight reveals the secret knowledge of the inner world and controls the vital processes responsible for metabolic processes.
The principle of yoga in the fight against overweight
The most valuable thing that can be achieved by practicing yoga is well-being and a healthy psycho-emotional background. This is the best a person can give himself because a healthy body is born with a healthy mind. There is now much discussion about the effectiveness of yoga in combating weight loss.
Experts point to the following changes that have a positive effect on slimming:
- normalization of hormonal levels;
- regulation of the endocrine system;
- appetite suppression;
- acceleration of metabolic processes;
- improvement in blood circulation.
In addition, regular exercise has a positive effect on the overall condition:
- prevention of cardiovascular diseases;
- develop flexibility;
- muscle tissue strengthening;
- relieving joint stress;
- Spinal strengthening.
However, it should be noted that not all areas of yoga contribute to weight loss.
More targeted:
- pranayama (daily breathing complex);
- hatha (every morning on an empty stomach);
- Ashtanga Vinyasa (along with cardio).
To effectively combat obesity, it is recommended to review the principles of nutrition, giving priority to seafood, lean meats and fresh fruits / vegetables. Fatty, fried and smoked foods will inhibit weight loss, and the result can be obtained in pounds.
Which yoga is best for you
If you decide to use one or more yoga techniques to lose weight, you should contact your trainer for advice and recommendations. In addition, you can watch video tutorials detailing the exercise techniques.
You can choose one of the types of yoga for weight loss:
- Ashtanga Vinyasais energetic, requiring physical preparation. The exercise uses energy locks to help redistribute energy throughout the body. Regular practice has a positive effect on health and mental clarity.
- Hathareflects the classic yoga trend. The basic principles are attentiveness and relaxation. During each exercise, it is necessary to engage the mind and feel each element. An important technical task is considered a victory against your body without any violence. By relaxing the muscles, you can perform vivid movements without feeling any pain. But they achieve this gradually through regular learning.
- Kundaliniincludes physical exercise along with proper breathing. In the process of action, one immerses oneself in meditation. The duration of meditation can range from 3 minutes to 2. 5 hours. If you master this technique, a person understands the feeling of joy and fullness, which does not encourage thoughts about food at all.
- Vishrantainvolves more work with the mind than with the body. In the process of practice, peace, tranquility and physical relaxation are achieved. This technique relieves stress, depression and obsessive thoughts.
- Nidrais a bit like visranta. To do this, you will need to fully relax in a posture with muscle stretching. The body remains immobile for a long time. Brain activity affects exercise. The technique removes fears, psychoemotional blocks. During the session, thoughts are focused on certain images.
What you need for classes
It is recommended to consult a physician before mastering the technique to avoid contraindications. Coach advice and at least introductory lessons will also be helpful. A room for classes is then chosen. This can be a corner of the site. The most important thing is not to be disturbed by loud noises and household members during the session. In the warmer months, you can do the exercises outdoors. Sun and grass are a great addition to your activities.
Many exercises are performed while lying down and sitting. Use a rug or rug for convenience. Clothing must be light and elastic, allowing it to stretch freely. You don’t have to put anything on your feet. Yoga gives your energy and earthly unity.
Additional descriptions may be required for various items:
- support unit to help beginners master heavy asanas;
- strap to make it easier to stretch.
Videos and textbooks will be no less useful in home practice. Mantras and aromatherapy are needed to immerse yourself in an atmosphere that meets philosophical teachings.
Basic Rules
To understand at least the basics, you need to learn the technique and strictly follow some rules:
- Before conducting classes, the room should be wet cleaned and ventilated.
- Prepare a mat or mat for exercise on the floor.
- Do not eat before lessons, nor do you eat immediately after the end.
- Sessions should be held daily for at least 15 minutes.
- Breathe through your nose only during exercise.
- Relaxation items are recommended for post-menstrual workouts.
- Pregnant women are only allowed to include light exercises.
- Beginners should evaluate their physical fitness and age. There will be proper consultation with the coach. Hatha yoga and therapeutic areas are more suitable for the elderly. Ashtanga Vinyasa is recommended for energetic young ladies.
- When designing a curriculum, you should anticipate a gradual increase in workload: from simple to complex elements.
- If you experience severe or sharp pain during exercise, delay exercise. Contact a doctor if necessary.
- Consistency is important for yoga to be used for weight loss, so don’t delay sessions. Regularity of storage can be based on the mode of operation: every other day, 3 times a week, daily, and so on.
Exercise Kit for Weight Loss
Tadasana
Body position with the hands and feet lowered on the mat. Straightened posture. It needs to stand for a few seconds. The abdomen is currently being pulled up, causing the abdominal muscles to work. (All asanas performed while standing start from this position).
Vrikshasana
While standing, bend your arms on your chest as an Indian greeting, and bend one leg, placing your leg on the inside of the knee joint of the other leg. Raise your arms above your head and stand up for a few seconds. Change your body position by changing your legs. When changing position, the hands should be lowered to the chest.
Trikonasana
Jump sideways with your legs and arms out of position. The legs should be in a position wider than shoulder level. Rotate the right leg to the right, it should rotate perpendicular to the left leg. Without bending the knees, bend to the right, trying to touch the right foot with the fingers of the right hand.
True if the palm rests on the floor. At the same time, lift your left hand up, turn your head, directing your gaze to the fingers of your left hand. Stand for a few seconds. In addition, the body assumes the starting position and changes its position, but turning to the left.
Patchimottanasana
Sit out of position on the mat. Stretch your arms forward, begin to lean toward your feet. You have to grab your feet with your toes, not bend your knees. Lower your head, press your chin against your sternum. Hold the element for a few seconds and return to the lying position. Repeat the exercise several times until you have enough stamina. Do not endure severe pain.
Sarvangasana
Lift your legs and body from the "birch" position. Support your back with your hands, straighten your legs. Freeze the item for 1 minute to get started.
Janu sirshasana
Starting position - sit on the mat leg and arm separately. Bend the right leg and attach the foot to the outer thigh (crotch area) of the left leg. Bend your body straight, grasp your left leg with your right hand. 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 changing sides.
In the initial stage, all exercises are repeated 3-5 times. The holding time of the pose should gradually increase. You don’t have to endure sharp pain. The body will soon get used to the stretching movements and more complex elements will be able to be delivered.
How many pounds can you lose weight
With proper nutrition, you are guaranteed to lose 4-8 kg in the first month. At the same time, there is no need to exhaust yourself with heavy physical exertion and a feeling of hunger.
The process of breaking down fat cells that have settled in different parts of the body, if all the rules are followed, will start from the third week.
During the first 14 days, the body gets rid of excess fluids, which significantly exceed the amount of fat in terms of weight. Therefore, you can lose up to 10 kg in the first 2 weeks, and in the following weeks the result will be minus 1-2 kg.
Advantages and Disadvantages
Benefits:
- stabilization of the work of the inner world and internal organs;
- gradual weight loss prevents weight gain;
- is suitable for any age;
- exercises for flexibility and strengthening the chest corset;
- normalizes psychoemotional mood;
- improves the functioning of internal organs and vital systems.
Disadvantages:
- weight loss result is gradual and not fast;
- hard to find motivation;
- It is not possible to achieve results without mastering the technique.
Contraindications:
- visceral disorders;
- hypertension;
- ARI, ARVI;
- infections;
- oncological diseases;
- Brain injury.
Pregnant and nursing mothers should be postponed. It is also not recommended to perform exercise exercises during rehabilitation in case of serious injuries or surgeries.
Reviews
I have been doing Kundalini yoga for 5 months and recently started mastering hatha. I like to do muscle stretching exercises. After 2 weeks of training, the knee pain disappeared. I started wearing heels again, which I couldn’t wear for more than 10 minutes for eight years. During the lessons, I didn’t notice how my favorite things became 1 and then 2 sizes bigger. My achievement 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 been practicing Hatha Yoga for two years now. I started practicing after giving birth, which was very difficult and weakened my health. I feel great now. Thanks to the set of exercises, the figure is in perfect condition. I recommend everyone to try to gain harmony with their body and those around them.
I was skeptical of a man’s advice to try yoga for weight loss. He’s been doing this for 7 years, I prefer to take photos than I actually made a living. Dynamics, creativity and creativity have always been my companions. And then yoga - peace, mood and so on. . . Nonsense, I thought. Six months have passed and now I understand what I was missing. Harmony and caution settled in my heart. 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 a time at a time. But my losses didn’t pay off either.