Not only diets but also philosophical teachings are used in the search for something new. For example, with the help of regular yoga exercises you can achieve harmony with the external environment, the close environment and your own body. A new direction in the fight against excess weight reveals the secret knowledge of the inner world and the control of vital processes responsible for metabolic processes.
The principle of yoga in the fight against excess weight
The most valuable thing that can be achieved through the practice of yoga is well-being and a healthy psycho-emotional background. This is the best thing a person can give themselves because a healthy mind is born into a healthy body. There is now 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;
- suppress appetite;
- Accelerate metabolic processes;
- Improve blood circulation.
In addition, regular sessions have a positive effect on the general condition:
- Prevention of cardiovascular diseases;
- developing flexibility;
- Strengthen muscle tissue;
- relieving stress on the joints;
- Strengthen the spine.
But 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 combat obesity, it is recommended to review your eating habits, preferring seafood, lean meats and fruits / vegetables. Fatty, fried and smoked foods inhibit the weight loss process and the result can be obtained in pounds.
What kind of 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 that thoroughly introduce you to the techniques of performing the exercises.
You can choose one of the types of yoga for weight loss:
- Ashtanga Vinyasais energetic and requires some physical training. Exercise uses energy locks to help distribute energy throughout the body. Regular practice has a positive effect on health and mental purity.
- Hathais a classic trend in yoga. The basic principles are mind and rest. During each exercise, you should turn on your consciousness and feel all the elements. An important task of the technique is to overcome your body without any violence. Muscle relaxation allows you to perform floristic movements without feeling pain. But they do it gradually, through regular training.
- Kundalinirefers to physical exercise combined 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 will realize a sense of joy and fullness, which will completely play thoughts on food.
- Vishrantainvolves working more with the mind than with the body. In the process of practice, relaxation, peace, physical relaxation are achieved. Technology relieves stress, depression and obsessive thoughts.
- Nidralooks a bit like Vizranta. To perform, you need to relax in a posture by stretching a muscle. The body stays still for a long time. Brain activity works during exercise. Technology eliminates fears, psycho-emotional blocks. During the session the thoughts are concentrated on certain images.
What you need for classes
It is recommended to consult a doctor before mastering the equipment to rule out contraindications. Tips and at least a lesson from the trainer will also be helpful. Then, a room will be selected for the lessons. This can be the corner of the living room. The important thing is that loud voices and families do not interfere during the session. In the warmer months you can do exercises outside. Sun and grass are the perfect addition to your business.
Lots of exercise is done lying down and sitting. Use a rug or carpet for convenience. Clothing should be light and elastic, allowing for free stretching. You do not need to put anything on your feet. Yoga ensures the unity of one's own and earthly energy.
Performing various items may require additional inventory:
- Auxiliary block to help beginners master difficult asanas;
- bracelet for easier stretching.
Video practice and guidance will be no less useful in homework. Mantras and aromatherapy are needed to enter the appropriate atmosphere of philosophical teaching.
Basic rules
In order to know at least the basics, you need to master the technique and follow a few rules:
- Wet cleaning and ventilation of the room is required before the exercises.
- Prepare a rug or rug on the floor for exercise.
- Do not eat before the lessons, nor do you eat immediately after the lessons.
- Sessions should be held daily for at least 15 minutes.
- Breathe through the nose only during exercise.
- Relaxation elements are recommended for post-menstrual exercises.
- Pregnant women can include only light exercises in the complex.
- Beginners should evaluate their fitness level and age. Consultation with a trainer will be appropriate. For older people, Hatha Yoga and therapeutic places are more suitable. Ashtanga Vinyasa is recommended for energetic young ladies.
- When designing a training program you should ensure a gradual increase in workload: from simple elements to complex ones.
- If you experience severe or severe pain during exercise, skip exercise. Consult a doctor if necessary.
- Using yoga to lose weight, consistency is important, so do not delay sessions. The regularity of the behavior can be based on the operating regime: every other day, 3 times a week, daily, and so on. Sh.
A set of exercises for weight loss
Tadasana
body position, standing on the floor with arms and legs together. Corrected posture. You have to stand for a few seconds. This is when the abdomen rises, which works the abdominal muscles. (All asanas that end in a standing position start from this position).
Vrikshasana
From a standing position, place your hands on your chest as an Indian salute, and bend one leg, placing one foot inside the knee joint of the other leg. Raise your hands above your head and hold for a few seconds. Change body position by changing legs. When changing position, put your hands on your chest.
triconasana
From a standing position, move your legs and arms to the sides. The legs should be in a wider position than shoulder level. Rotate the right leg to the right, it should take a direction perpendicular to the left leg. Bend to the right without bending the knees, try to touch your right foot with the fingers of the right hand.
is correct if the palm rests on the floor. At the same time, raise your left hand upwards, turn your head, look back at the fingers of your left hand. Stand for a few seconds. In addition, the body assumes its original position and changes its position, but by turning left.
Pacimottanasana
Sit on the carpet from a prone position. Extend your arms forward, start leaning towards your legs. You should hold your feet with your toes while not bending your elbows. Lower yourself, pressing your chin to your chest. Adjust the item for a few seconds and return to the supine position. Repeat the exercise several times until you have enough stamina. Do not tolerate severe pain.
Sarvangasana
Lift your legs and body from a prone position to a "vodka" position. Attach your back with your hands, straighten your legs. To begin, freeze the items for 1 minute.
Janu Sirshasana
Initial position - sitting on the floor with legs and arms outstretched. Bend the right leg and fix the foot on the outer thigh of the left foot (ankle region). Bend the body correctly, take the left leg with the right hand. Put your left hand behind your back. At the same time, try not to bend the left leg.
Hold the position for a few seconds and return to the starting position. Repeat the same steps but change the pages.
All exercises are repeated 3-5 times in the initial stage. The posture time should be gradually increased. You do not need to endure severe pain. The body will soon become accustomed to stretching movements and it will be possible to introduce more complex elements.
How many kg can you weigh
With proper nutrition it is guaranteed that you can lose 4-8 kg in the first month. At the same time, you do not need to exhaust yourself with heavy physical activity and a feeling of hunger.
The process of dividing fat cells located in different parts of the body, if all the rules are followed, will begin in the third week.
In the first 14 days, the body gets rid of excess fluid, which is significantly higher than fat in terms of weight. Therefore, in the first 2 weeks you can throw up to 10 kg, and in the following weeks the result will be minus 1-2 kg.
Advantages and disadvantages
Advantages:
- Stabilization of the inner world and work of internal organs;
- Gradual weight loss prevents weight gain;
- Suitable for any age;
- Exercises are aimed at flexibility and strengthening of the chest corset;
- normalizes psycho-emotional mood;
- Improves the work of internal organs and vital systems.
Disadvantages:
- The result of weight loss is gradual and not rapid;
- It is difficult to find motivation;
- It is impossible to achieve results without mastering the technique.
Contraindications:
- Disorders of internal organs;
- hypertension;
- ARI, ARVI;
- infections;
- oncological diseases;
- Traumatic brain injury.
Pregnant and breastfeeding mothers should be postponed. It is also not recommended to practice exercise during rehabilitation after a serious injury or surgery.
Reviews
I've been doing Kundalini Yoga for 5 months now and have just started mastering Hatha. Enjoy doing muscle stretching exercises. After 2 weeks of training, the pain disappeared in the knee joints. I started wearing heels again, which I could not wear for more than 10 minutes in 8 years. During the lessons I did not notice how my favorite subjects became 1 in size and then 2 in size bigger. My achievement in this short time is minus 12kg. But more surprising is the excellent state of health and the absence of headaches.
I have been practicing Hatha Yoga for the second year in a row. After giving birth I started exercising, which was very difficult and weakened my health. I feel great now. Thanks to the set of exercises, the figure is in excellent condition. I advise everyone to try to gain harmony with their body and those around them.
I was skeptical of my spouse's advice to try yoga to lose weight. He has been doing this for 7 years, I love photography more than I actually made money. Dynamics, creativity and creativity have always been my companions. Then yoga - calmness, serenity and well and all that. . . Nonsense, I thought. Six months passed and now I realized what I was missing. Harmony and prudence were established in the 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 a month. But my losses did not return.