In your search for new things, they use not only diets but also philosophical teachings. For example, regular yoga practice can help you achieve harmony with your external environment, your immediate environment, and your own body. A new direction in the fight against obesity opens up the secret knowledge of the inner world and the control of the vital processes responsible for metabolic processes.
The principle of yoga in the fight against obesity
Yoga is the practice of yoga for well-being and a healthy psycho-emotional background. This is the best one can give oneself because a healthy mind is born in a healthy body. There is now a lot of debate about the effectiveness of yoga in the fight against weight loss.
Experts note the following changes that have a positive effect on weight loss:
- hormonal normalization;
- regulation of the endocrine system;
- appetite suppression; acceleration of metabolic processes;
- improves blood circulation.
In addition, regular sessions have a positive effect on the overall condition:
- prevention of cardiovascular diseases;
- developing flexibility;
- strengthening muscle tissue;
- relieves joint stress;
- Strengthen the spine.
But it should be noted that not all areas of yoga contribute to weight loss.
It is better to use:
- pranayama (daily respiratory complex);
- hatha (on an empty stomach every morning);
- ashtanga vinyasa (combined with cardio).
In order to effectively combat obesity, we recommend a review of dietary principles, giving preference to seafood, 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 for weight loss, consult a coach for advice and recommendations. In addition, you can watch video games that thoroughly demonstrate the technique of performing the exercises.
You can choose one type of yoga for weight loss:
- Ashtanga Vinyasarequires energetic, some physical fitness. The exercise helps to redistribute energy in the body with energy locks. Regular exercise has a positive effect on health and mental cleanliness.
- Hatharepresents the classic trend of yoga. The main principles are alertness and rest. When performing each exercise, you need to turn on awareness and feel every element of it. One of the important tasks of technology is to win over the body without violence. Relaxing the muscles allows you to perform Florida movements without feeling pain. But they do this gradually, through regular training.
- Kundaliniinvolves exercise combined with proper breathing. In the process of action, one is immersed in meditation. The duration of meditation can vary from 3 minutes to 2. 5 hours. When you master this technique, one perceives a feeling of joy and fulfillment, which completely deters thoughts about food.
- Vishrantaworks with thoughts rather than bodies. During practice, peace, tranquility and physical relaxation are achieved. The technique relieves stress, depression and obsessive thoughts.
- Nidrais a bit like a visranta. To accomplish, you need to completely relax in a pose with muscle tension. The body remains motionless for a long time. During exercise, brain activity works. The technique eliminates fears, psycho-emotional blocks. During the session, thoughts are focused on certain images.
What you need in class
Before mastering the technique, it is recommended that you consult a doctor to rule out contraindications. Tips from the trainer and at least introductory lessons can also be helpful. They then choose a room to conduct the lessons. This could be the corner of the living room. The point is to keep out loud noises and households from being disturbed during the session. In the warmer months, you can do the exercises outside. The sun and the grass are a great addition to your activity.
Many exercises are performed in a supine and sitting posture. For comfort, use a rug or rug. Clothing should be light and flexible, allowing free stretching. You don't have to put anything on your feet. Yoga provides the unity of one’s own energy and earthly unity.
Additional inventory may be required when executing various items:
- is a support block that helps beginners learn difficult asanas;
- strap for easier stretching.
Videos and tutorials are no less useful in home practice. Mantras and aromatherapy are required to immerse oneself in an atmosphere appropriate to philosophical teachings.
Articles of Association
To understand at least the basics, you need to master the technique and strictly follow a few rules:
- Before taking lessons, the room should be wet cleaned and ventilated.
- Prepare a mat or mat for exercise on the floor.
- Do not eat before class and do not eat immediately after completion.
- Classes should be held daily for at least 15 minutes.
- Only breathe through your nose while exercising.
- Relaxation elements are recommended for postmenstrual exercise.
- Pregnant women can only add light exercises to the complex.
- Beginners should evaluate their fitness level and age. Consultation with the trainer will be appropriate. Older people are better suited for hatha yoga and therapeutic areas. Ashtanga Vinyasa is recommended for energetic young ladies.
- When compiling a training program, you should ensure that the load is gradually increased: from simple elements to complexes.
- If you feel severe or sharp pain during the exercise, postpone the exercise. If necessary, consult a doctor.
- Consistency is important in applying yoga to weight loss, so don’t postpone sessions. The regularity of keeping can be based on the mode: every other day, 3 times a week, daily, etc.
A set of exercises for weight loss
Tadasana
Posture, standing on the mat with arms and legs. Straightened posture. You have to stand for a few seconds. At this time, the abdomen is pulled up, which moves the abdominal muscles. (All asanas performed in a standing position start from this position).
Vrikshasana
From a standing position, fold your arms to your chest like an Indian greeting and bend one leg and place your leg on the inside of the knee joint of the other leg. Raise your arm above your head and stand for a few seconds. Changing the position of the body by changing the legs. When changing position, hands should be lowered to the chest.
Trikonasana
From a standing position, jump sideways with your feet and arms. The legs should be wider than shoulder level. Turn the right leg to the right, you should take a perpendicular direction to the left leg. Without bending your knees, bend to the right, try to touch your right foot with the fingers of your right hand.
It is correct for the palm to rest on the floor. At the same time, raise your left hand, turn your head, and direct your gaze to the fingers of your left hand. Stand for a few seconds. The body continues to take its original position and changes its position, but turning left.
Patchimottanasana
Sit down on the carpet. Stretch your arms forward, start tilting towards your feet. You should grasp your feet with your fingers while not bending your knees. Lower your head, pressing your chin to your sternum. Attach the battery for a few seconds and return to the landscape position. Repeat the exercise several times until you have enough stamina. Do not wear severe pain.
Sarvangasana
Raise your legs and body from a prone position to a “birch” position. Support your back with your hands, straighten your legs. To start, freeze the battery for 1 minute.
Janu sirshasana
Starting position - sitting on the mat with legs and arms apart. Bend your right leg and attach the leg to the outer thigh of the left leg (in the lumbar region). Bend your body straight, holding your left foot with your right hand. Place your left hand behind your back. However, 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 the page.
Repeat all the exercises 3-5 times in the initial stage. The holding time of the pose should increase gradually. You don’t have to endure the sharp pain. The body will soon get used to the stretching movements and there will be an opportunity to introduce more complex elements.
How many kg can you lose
With proper nutrition, you are guaranteed to get rid of 4-8 kg in the first month. However, you do not have to exhaust yourself with heavy physical exertion and hunger.
The process of dividing fat cells deposited in different parts of the body, if all the rules are followed, starts from the third week.
In the first 14 days, the body gets rid of excess fluid, which significantly exceeds the weight of fat. Therefore, you can lose up to 10 kg in the first 2 weeks and minus 1-2 kg in the following weeks.
Pros and Cons
Benefits:
- stabilizing the work of the inner world and internal organs;
- gradual weight loss prevents weight gain;
- is suitable for any age group;
- 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 gradual and not rapid;
- hard to find motivation;
- It is impossible to achieve results without mastering the technique.
Contraindications:
- violation of internal organs;
- hypertension;
- ARI, ARVI;
- infections;
- oncological diseases;
- Skull-brain trauma.
Pregnant and breastfeeding mothers should be postponed. It is not recommended to practice the exercises during rehabilitation either after serious injuries or after surgery.
Reviews
I’ve been practicing Kundalini yoga for 5 months, I recently started learning sixa. I like to do muscle-building exercises. After 2 weeks of training, the knee pain disappeared. I started pulling on my heels again, which I couldn’t wear for more than 10 minutes for 8 years. In class, I didn’t notice how my favorite things got 1 and then 2 sizes bigger. My result in such a short time is minus 12 kg. But more surprising is the lack of excellent health and 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. I'm feeling really good now. Thanks to the series of exercises, the figure is in perfect condition. I recommend everyone to try to get in harmony with their body and those around them.
I was skeptical of my husband’s advice to try yoga for weight loss. He’s been doing this for 7 years, I love photography more than I’ve actually lived. Dynamics, creativity and creativity have always been my companions. And then yoga - calmness, serenity and good, and all. . . Stupidity, I thought. Six months have passed and now I understand what was missing. Harmony and prudence settled in my heart. And thanks to the hatha, the figure gradually began to take on a decent form. Of course, yoga is not a diet, you can’t lose much at once in a month. But my losses did not pay off either.