In the search for a new one, not only diet is used but also philosophical theories. With the help of regular yoga practice, you can, for example, reach harmony with the external environment, the immediate environment and your own body. A new policy in the fight against overweight secretly opens up knowledge of the inner world and the management of important processes that are 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 emotional background. This is the best thing a person can give himself, because a healthy mind is born in a healthy body. There is now a lot of discussion about the success of yoga in the fight against weight loss.
Experts have the following changes that have a positive effect on weight loss:
- normal hormonal levels;
- endocrine control;
- appetite suppression;
- acceleration of metabolic processes;
- Improving Circulation.
In addition, regular meetings have a positive effect on the general situation:
- prevention of cardiovascular disease;
- develop flexibility;
- strengthening muscle tissue;
- relieves strain on joints;
- to strengthen the spine.
But it should be noted that not all areas of yoga contribute to weight loss.
It is more convenient to use:
- pranayama (daily breathing complex);
- hatha (every morning on an empty stomach);
- ashtanga vinyasa (with ECG).
To combat obesity effectively, it is recommended to review dietary principles and give seafood, lean meats and fresh fruit / vegetables a choice. Fatty, fried and smoked foods prevent weight loss and the result can be obtained in pounds.
What kind of yoga suits you best
If you decide to use one or more yoga techniques to lose weight, you should consult a trainer for advice and counseling. In addition, you can watch video tutorials that carefully introduce the technique of performing the exercises.
You can choose one type of yoga for weight loss:
- Ashtanga Vinyasais energetic and requires some exercise. Exercise uses energy locks to distribute energy throughout the body. Regular exercise has a positive effect on health and mental clarity.
- Hatharepresents a classic yoga trend. The key rules are mindfulness and relaxation. When you perform each exercise, you must ignite your consciousness and feel all the elements. An important task of technology is considered the victory of your body without any violence. Relaxing your muscles allows you to perform throbbing movements without feeling any pain. But they gradually come to this with regular training.
- Kundaliniinvolves exercising with proper breathing. During the operation, one is immersed in meditation. Duration of meditation can be 3 minutes to 2, 5 hours. If you master this technique, you will understand a feeling of joy and fulfillment that will completely change your thoughts about food.
- Vishrantainvolves working more with the mind than with the body. In the exercise process, peace, tranquility, physical relaxation are achieved. Technology relieves stress, depression and obsessive-compulsive disorder.
- Nidrais a bit like a viper. To perform, you must completely relax in a posture with muscle tension. The body remains inactive for a long time. During exercise, brain function works. Technology eliminates fear, psychic barriers. At the meeting, thoughts focus on specific images.
What you need for a course
Before starting to master the technique, it is recommended to consult a doctor to rule out contraindications. Tips and at least a presentation time from the coach will also be helpful. Next, a room is chosen to hold a seminar. This could be a corner in the living room. The main thing is that loud noises and homes 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.
Lots of exercises are done in a supine and sitting position. Use a rug or rug for comfort. Clothing should be light and elastic and allow free stretching. You do not have to put anything on your feet. Yoga provides the unity of one's own and earthly energy.
When performing various actions, additional inventory may be required:
- support block to help beginners master difficult asanas;
- strap for easier stretching.
Videos and tutorials will be equally useful in homework. To immerse yourself in the atmosphere that corresponds to philosophical teachings, mantras and aromatherapy are required.
Game Rules
To understand at least the basics, you need to master the technique and follow exactly a few rules:
- Before you take a class, you need to wet the room and ventilate it.
- Prepare a rug or rug to practice on the floor.
- Do not eat in time, and do not eat immediately after the end.
- Meetings should be daily for at least 15 minutes.
- Exhale slightly through your nose while exercising.
- Relaxation factors are recommended during exercise.
- Pregnant women should only take light exercise with them.
- Beginners should evaluate their skill level and age. Consultation with a coach will be appropriate. For older people, hatha yoga and healing areas are more suitable. Ashtanga Vinyasa is recommended for energetic young ladies.
- When compiling a training plan, you should make sure that the load increases gradually: from simple to complex.
- If you experience severe or severe pain during the 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 o. s. frv.
Set of weight loss exercises
Tadasana
Posture, standing on the mat with your arms down and your legs together. Correct posture. You need to stand for a few seconds. During this time, the abdomen is pulled up, which causes the abdominal muscles to function. (All asanas performed in a standing position start from this position).
Vrikshasana
Place your arms around your chest like an Indian greeting from a standing position, bend one leg and place the foot inside the knee of the other leg. Lift your arms above your head and stand for a few seconds. Change your posture by changing legs. When changing positions, hands should be lowered to the chest.
Trikonasana
Stand up, jump with your legs and arms to the sides. The legs should be in a wider position than shoulder height. Turn the right foot to the right side, it should take a perpendicular direction relative to the left foot. Bend to the right without bending your knees and try to touch your right foot with the fingers of your right hand.
It's right if a palm rests on the floor. At the same time, lift your left hand up, turn your head, and focus your gaze on the fingers of your left hand. Stand for a few seconds. Furthermore, the body initially takes position and changes its position, but with a turn to the left.
Patchimottanasana
Sit down from a sloping position on the mat. Stretch your arms out, start tilting your legs. You need to grip your feet with your fingers while not bending your knees. Lower your head and press your chin to your sternum. Fix the element for a few seconds and return to the lying position. Repeat the exercise several times until you have enough endurance. Can not stand a lot of pain.
Sarvangasana
Lift your legs and body out of the birch position from the incline. Support your back with your hands, straighten your legs. Freeze the element for 1 minute to begin.
Janu sirshasana
Starting position - sitting on the mat with your legs and arms apart. Bend the right foot and attach the foot to the outer thigh of the left foot (in the screw area). Bend your body straight and grasp the left leg with your right hand. Place your left hand behind your back. At the same time, try not to bend your left foot.
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 stage. The holding time of the pose should increase gradually. You do not have to endure sharp pain. The body will soon become accustomed to stretching movements and it will be possible to introduce more complex aspects.
How much kg can you lose weight
Proper nutrition ensures that you can lose 4-8 kg in the first month. At the same time, you do not have to tire yourself with a lot of physical exertion and a feeling of hunger.
The process of splitting fat cells that are laid in different parts of the body, if all the rules are followed, starts from the third week.
For the first 14 days, the body releases excess fluid, which in weight levels significantly exceeds the evidence of fat. Therefore, you can shed up to 10 kg in the first 2 weeks and in the next few weeks the result will be minus 1-2 kg.
Pros and Cons
Benefits:
- stability in the inner world and the work of the internal organs;
- gradual weight loss prevents weight gain;
- is suitable for all ages;
- exercises aim at the flexibility and strengthening of the cartilage;
- normalizes mental mood;
- improves the function of internal organs and vital systems.
Disadvantages:
- the result of losing weight is gradual and not rapid;
- hard to find motivation;
- it is impossible to succeed without mastering the technology.
Contraindications:
- internal organ dysfunction;
- hypertension;
- ARI, ARVI;
- infections;
- cancer diseases;
- scalp injury.
Pregnant and lactating mothers should be postponed. It is also not recommended to practice the exercises during rehabilitation after suffering serious injuries or surgery.
Reviews
I have been practicing Kundalini yoga for 5 months and recently I started to master hatha. I like to do stretching exercises. After 2 weeks of training, the pain in the knees disappeared. I started putting the heels back on, which I could not wear for more than 10 minutes for 8 years. For hours I did not 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 health and lack of headaches.
I've been practicing Hatha Yoga for the second year already. I started exercising after giving birth which was very difficult and weakened my health. I'm fine now. Thanks to rehearsals, the picture is in perfect condition. I recommend everyone to try to reconcile 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 it really did. Power, creativity and creativity have always been my companions. And then yoga - calm, posture and well and all that. . . Nonsense, I thought. Six months have passed and now I understand what I needed. Reconciliation and prudence settled in my heart. And thanks to hatha, the picture gradually started to take on a decent shape. Of course, yoga is not a diet, you can not lose a lot of weight once a month. But it was not again for my loss.