Yoga for weight loss: a set of exercises, tips, effectiveness

In search of a new one, not only diet is used, but also philosophical teachings. For example, with the help of regular yoga practice, you can achieve harmony with the outside, the immediate environment and your own body. New directions in the fight against excess weight open up secret knowledge of the inner world and control of vital processes responsible for metabolic processes.

The principles of yoga in the fight against excess weight

The most valuable thing that can be achieved by practicing yoga is well-being and a healthy psycho-emotional background. This is the best that a person can give himself, for a healthy mind is born from a healthy body. There is now a lot of discussion about the effectiveness of yoga in fighting weight loss.

Experts note the following changes that have a beneficial effect on weight loss:

• hormonal normalization;
• regulation of the endocrine system;
• appetite suppression;
• acceleration of metabolic processes;
• increased blood circulation.

Also, regular sessions have a positive effect on general conditions:

• prevention of cardiovascular disease;
• extends flexibility;
• strengthening of muscle tissue;
• relieves stress on joints;
• strengthens the spine.

It should be noted, however, that not all areas of yoga contribute to weight loss.

It's wiser to use:

• pranayama (daily breathing complex);
• hatha (every morning on an empty stomach);
• ashtanga vinyasa (combined with cardio).

To combat obesity effectively, it is advisable to revise dietary principles, giving preference to seafood, lean meats and fresh fruit / vegetables. Fatty foods, fried and smoked will hinder the weight loss process and the result can be gained in body weight.

What type of yoga is best for you

If you decide to use one or more yoga techniques to lose weight, you should contact a trainer for advice and recommendations. Also, you can watch video tutorials that thoroughly introduce the technique of doing the exercises.

You can choose a type of yoga to lose weight:

• Ashtanga Vinyasais ​​energetic, requires physical fitness. This exercise uses energy keys to help redistribute energy throughout the body. Regular exercise has a positive effect on mental health and clarity.
• Hatharepresents a classic trend in yoga. Its main principles are attention and relaxation. While doing each exercise, you have to turn on your awareness and feel each element. The essential task of this technique is victory over your body without violence. Relaxing the muscles allows you to perform reddish movements without feeling pain. But they achieved this gradually, through regular training.
• Kundaliniinvolves exercise combined with correct breathing. In the process of action one is immersed in meditation. The duration of meditation can vary from 3 minutes to 2. 5 hours. If you master this technique, a person understands feelings of joy and satisfaction, which really get in the way of thinking about food.
• Vishrantainvolves working a lot more with the mind than with the body. In the process of training, security, peace, physical relaxation is achieved. This technique reduces stress, depression, and obsessive thoughts.
• Nidrais ​​a bit like visranta. To appear, you need to be completely relaxed in the pose with stretching muscles. The body remains motionless for a long time. During exercise, brain activity is working. This technique removes fear, psycho-emotional blocks. During the session, the mind is concentrated on certain images.

What you need the class

for

Before starting to master this technique, it is advisable to consult a doctor to exclude contraindications. Tips and at least an introductory lesson from the trainer will also help. Next, a room is selected to host the class. This can be a corner of the living room. The main thing is that loud voices and household members do not interfere with the session. During warmer months, you can do the exercises outside. Sun and grass are great additions to your activities.

Many of the exercises are performed in a lying and sitting position. For convenience, use a rug or mat. Clothing should be light and stretchy, allowing free stretch. You don't need to put anything on your feet. Yoga provides unity of self and worldly energy.

When running various elements, additional inventory may be required:

• support blocks that help beginners to master difficult asanas;
• strap for easier stretching.

Videos and tutorials will be especially useful in home exercises. To immerse oneself in an atmosphere consistent with philosophical teachings, mantras and aromatherapy are required.

Basic rules

To understand at least the basics, you must master this technique and strictly follow some rules:

• Before carrying out classes, you need to do a wet cleaning in the room and ventilation.
• Prepare a rug or mat for exercising on the floor.
• Don't eat before class, and don't eat immediately after class.
• Sessions must be held daily for at least 15 minutes.
• Breathe through your nose only during exercise.
• The relaxation element is recommended for post-menstrual exercise.
• Pregnant women are allowed to include only light exercises in the complex.
• Beginners should evaluate their fitness level and age. Consultation with trainers will be appropriate. For older people, hatha yoga and therapy areas are more suitable. Ashtanga Vinyasa is recommended for energetic young women.
• When creating a training program, you must provide a gradual increase in the load: from simple elements to complex elements.
• If you feel severe or severe pain during exercise, postpone training. If necessary, consult a doctor.
• To use yoga for weight loss, consistency is important, so don't delay the session. Holding regularity can be based on the mode of operation: once every two days, 3 times a week, every day, etc.

A set of exercises for weight loss

Tadasana

Body position, stand on the mat with both hands facing down and feet together. Upright posture. You need to stand for a few seconds. It is at this time that the stomach is pulled up, which makes the abdominal muscles work. (All asanas performed in a standing position start from this position).

Vrikshasana

From a standing position, fold your arms across your chest in an Indian greeting, and bend one leg, resting your foot on the inside of the knee joint of the other leg. Raise your arms above your head and stand for a few seconds. Change body position by changing legs. When changing positions, the hands should be lowered to the chest.

Trikonasana

From a standing position, jump with your legs and arms sideways. Your feet should be wider than your shoulders. Turn the right leg to the right side, should take the direction perpendicular to the left leg. Without bending your knees, bend to the right, trying to touch your right foot with the fingers of your right hand.

Correct if your palms are resting on the floor. At the same time, raise your left hand, turn your head, fix your gaze on the fingers of your left hand. Stand for a few seconds. Next, the body takes its original position and changes its position, but with a turn to the left.

Patchimottanasana

Sit from a prone position on the mat. Stretch your arms forward, starting to tilt toward your feet. You need to hold the leg with your toes, without bending the knee. Lower your head, press your chin against your sternum. Fix the elements for a few seconds and return to a lying position. Repeat this exercise several times until you have sufficient resistance. Don't endure severe pain.

Sarvangasana

From a prone position, lift your legs and torso into a "birch" position. Support your back with your hands, straighten your legs. Freeze the elements for 1 minute to start.

Janu sirshasana

Starting position - sitting on the mat with legs and arms apart. Bend the right leg and tighten the leg on the outer thigh of the left leg (in the groin area). Bend straight, hold your left leg with your right hand. Place 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 switch sides.

All exercises are repeated 3-5 times at the initial stage. The time to hold the pose should be increased gradually. You don't have to endure sharp pain. The body will immediately get used to the stretching movements and it will be possible to introduce more complex elements.

How many kg can you lose weight

Combined with proper nutrition, you are guaranteed to lose 4-8 kg in the first month. At the same time, you don't have to tire yourself out with strenuous physical exertion and hunger.

The process of breaking down fat cells stored in various parts of the body, if all the rules are followed, will start from the third week.

In the first 14 days, the body gets rid of excess fluid, which by weight significantly exceeds the fat indicator. Therefore, in the first 2 weeks, you can lose up to 10 kg, and in the following weeks the result is minus 1-2 kg.

Advantages and Disadvantages

Benefits:

• stabilization of the inner world and the work of the internal organs;
• gradual weight loss prevents weight gain;
• is ​​suitable for all ages;
The
• exercise is intended for flexibility and strengthening of the chest girdle;
• normalizes the psycho-emotional atmosphere;
• improves the function of internal organs and vital systems.

Weaknesses:

• gradual and not rapid weight loss results;
• hard to find motivation;
• it is impossible to achieve results without mastering the techniques.

Contraindications:

• disorders of internal organs;
• hypertension;
• ARI, ARVI;
• infection;
• oncological disease;
• craniocerebral trauma.

Pregnancy and breastfeeding should be postponed. It is also not advisable to practice during rehabilitation after receiving serious injury or surgery.

Reviews

I have been doing Kundalini yoga for 5 months, and recently I started to master hatha. I enjoy doing muscle stretching exercises. After 2 weeks of training, the pain in the knee joint disappeared. I started wearing heels again, which for 8 years I couldn't wear for more than 10 minutes. During class, I didn't notice how my favorite object became 1, and then 2 got bigger. My achievement in that short time is minus 12 kg. But what was more surprising was the excellent health condition and the absence of headaches.

I've been practicing Hatha Yoga for the second year. I started practicing after giving birth, which was very difficult and my health was weak. Now I feel good. Thanks to a series of exercises, the figure was in perfect condition. I recommend everyone to try to get in tune with their body and the people around them.

I have doubts about my husband's suggestion to try yoga for weight loss. He's been doing this for 7 years, I love photography more than just making a living. Dynamics, creativity and creativity have always been my friends. And then yoga - calm, serenity and health and all that. . . Bullshit, I thought. Six months have passed and I now understand what I was missing. Harmony and prudence remain in my heart. And thanks to hatha, that figure gradually begins to take on a proper form. Of course, yoga is not a diet, you can't lose a lot of weight at once in a month. But my loss is also non-refundable.