When looking for a new diet, not only use diet, but also philosophical knowledge. For example, with the help of regular yoga practice, you can maintain harmony with the external environment, your surroundings, and your body. The new direction of fighting overweight opens up the secret knowledge of the inner world and controls the important processes responsible for metabolic processes.
Principles of Yoga and Overweight Fighting
The most valuable things that can be achieved by practicing yoga are happiness and healthy psychological and emotional background. This is the best thing a person can provide, because a healthy mind comes from a healthy body. There is a lot of discussion about the effectiveness of yoga in weight loss.
Experts noticed the following changes that are beneficial to weight loss:
- Hormonal normalization;
- Regulate the endocrine system;
- Suppress appetite;
- Speed up the metabolic process;
- Improve blood circulation.
In addition, the routine will have a positive effect on the overall situation:
- Prevent cardiovascular disease;
- Development flexibility;
- Strengthen muscle tissue;
- Reduce joint pressure;
- Strengthen the spine.
But it should be noted that not all areas of yoga contribute to weight loss.
More convenient to use:
- pranayama (daily breathing complex);
- hatha (fasting every morning);
- ashtanga vinyasa (combined with aerobic exercise).
In order to effectively combat obesity, it is recommended to modify the dietary principles and give priority to seafood, lean meat and fresh fruits/vegetables. Fat, fried and smoked foods will inhibit the weight loss process, and the result is measured 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. In addition, you can watch video tutorials that thoroughly introduce the techniques for performing exercises.
You can choose a type of yoga to lose weight:
- Ashtanga VinyasaEnergetic and requires certain physical fitness. This exercise uses energy locks to help the body redistribute energy. Regular practice has a positive effect on health and mental clarity.
- Hatharepresents the classic trend of yoga. The key principles are mindfulness and relaxation. With each exercise, you must open up your consciousness and feel every element. An important task of this technology is considered to be to defeat your body without any violence. Relaxing the muscles allows you to perform small movements without pain. But they gradually achieved this goal through regular training.
- Kundaliniincludes combining proper breathing exercises. In the course of action, one is immersed in meditation. The duration of meditation may range from 3 minutes to 2. 5 hours. If you master this technology, then a person will appreciate a sense of pleasure and satisfaction, which does not encourage people to think about food at all.
- VishrantaThe work involved is more thought than body. In the process of practice, comfort, peace, and physical relaxation were achieved. The technology can relieve stress, depression and obsessive-compulsive disorder.
- Nidrais a bit like a visitor. To perform, you need to relax completely to maintain a stretched posture. The body remains still for a long time. During exercise, brain activity plays a role. This technology eliminates fear and psychological and emotional barriers. During the meeting, thoughts focused on certain images.
The class you need
Before starting to master this technique, it is recommended to consult a doctor to rule out contraindications. The skills of the trainer and at least introductory courses will also help. Next, choose a classroom to teach. This may be a corner of the living room. The most important thing is that during the meeting, loud sounds and home will not interfere. In the warmer months, you can exercise outdoors. The sun and grass are important supplements to your exercise.
Many exercises are performed in lying and sitting positions. For convenience, please use a carpet or mat. Clothing should be light and flexible, and can stretch freely. You don't need to put anything. Yoga provides its own energy and unity in the world.
When implementing various elements, additional checklists may be required:
- A support block that can help beginners master difficult positions;
- The shoulder straps can be stretched easily.
Videos and tutorials will be equally useful in home practice. In order to immerse yourself in a philosophical atmosphere, mantras and aromatherapy are needed.
Basic rules
In order to understand at least the basics, you need to master the technology and strictly follow some rules:
- Before the class, you need to wet wash and ventilate the room.
- Prepare a carpet or mat for floor exercise.
- Do not eat before class and do not eat immediately after eating.
- Meetings should be held for at least 15 minutes each day.
- Only breathe through the nose when exercising.
- It is recommended to exercise relaxation elements after menstruation.
- Pregnant women can only do light exercise in the complex.
- Beginners should assess their fitness level and age. Consultation with the trainer will be appropriate. The elderly are more suitable for Hatha Yoga and the field of therapy. Ashtanga Vinyasa is recommended for energetic young ladies.
- When writing a training plan, you should gradually increase the burden: from simple elements to complex elements.
- If you feel severe or severe pain during exercise, please postpone the exercise. If necessary, consult a doctor.
- To use yoga to lose weight, consistency is important, so don’t postpone the class. The regularity of holding can be based on the following operation mode: every other day, 3 times a week, every day, etc.
Weight loss exercises
Loyalty
Position your body, put your hands down, stand on the mat with your feet together. Straighten posture. You need to stand for a few seconds. At this time, the abdomen is pulled up to make the abdominal muscles work. (All asanas performed in the standing position start from this position).
Vrikshasana
From the standing position, cross your arms over your chest like an Indian greeting, bend one leg, and place 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 your body posture by changing your legs. When changing positions, lower your hands to your chest.
Trikonasana
Starting from a standing position, jump your legs and arms to the sides. The position of the legs should be higher than the shoulders. Turn your right foot to the right, it should be perpendicular to your left foot. Do not bend your knees, but bend to the right, try to touch your right foot with the fingers of your right hand.
If the palm is on the floor, it is correct. At the same time, raise your left hand, turn your head, and aim your eyes at the fingers of your left hand. Stand for a few seconds. In addition, the body maintains its original position and changes its position, but turns to the left.
Patchimottanasana
Sit down on the mat from prone. Stretch your arms forward and start to lean toward your legs. You need to grab your feet with your fingers, not your knees. Lower the head and press the chin to the breastbone. Fix the element for a few seconds, then return to the lying position. Repeat the exercise several times until you have enough endurance. Don't suffer severe pain.
Sarvangasana
From the prone position, raise your legs and body to the "birch" position. Support your back with your hands and straighten your legs. Freeze the element for 1 minute to start.
Janu sirshasana
Starting position-sitting on the mat with legs and arms separated. Bend the right leg and fix the foot on the outer thigh of the left leg (in zone c). Bend your body and grab your left foot with your right hand. Put your left hand behind your back. At the same time, try not to bend your left leg.
Hold the posture for a few seconds, then return to the starting position. Repeat the same steps, but change sides.
In the initial stage, repeat all exercises 3-5 times. The holding time of the posture should be gradually increased. You don't need to endure severe pain. The body will soon get used to stretching exercises and it is possible to introduce more complex elements.
How many kilograms can you lose
With proper nutrition, you can get rid of 4-8 kg of fat in the first month. At the same time, you don't need to waste energy and hunger.
If all regulations are followed, the process of dividing and depositing fat cells in different parts of the body will begin in the third week.
In the first 14 days, the body excreted excess water, and its weight significantly exceeded the fat index. Therefore, in the first 2 weeks, you can lose up to 10 kg, and in the next few weeks, the result will be negative 1-2 kg.
Advantages and disadvantages
Benefits:
- Stabilize the work of the inner world and internal organs;
- Gradually losing weight can prevent weight gain;
- Suitable for any age;
- The purpose of exercise is to be flexible and strengthen the chest corset;
- Normalize mental emotions;
- Improved the function of internal organs and important systems.
Disadvantages:
- The result of weight loss is gradual, not fast.
- It’s hard to find motivation;
- It is impossible to obtain results without mastering the technology.
Contraindications:
- Visceral diseases;
- Hypertension;
- ARI, ARVI;
- infection;
- Tumor diseases;
- Head trauma.
Pregnant and breastfeeding mothers should postpone. It is also recommended not to perform rehabilitation training after a serious injury or surgery.
Comments
I have been doing Kundalini Yoga for 5 months and recently I started to master Hatha. I like doing muscle stretching exercises. After 2 weeks of training, the knee joint pain disappeared. I started wearing high heels again. It has been 8 years and I cannot wear them for more than 10 minutes. In class, I didn't notice how my favorite thing became 1 and then 2 size. In such a short period of time, my grade is negative 12 kg. But more surprising is its good health and no headache.
I have practiced Hatha Yoga for the second year. I started studying after giving birth, which was difficult and weakened my health. I feel good now. Due to a series of exercises, the figure is in an ideal state. I suggest everyone try to maintain harmony with their body and the people around them.
I doubt my husband’s suggestion to try yoga to lose weight. He has been doing this for 7 years, and my love for photography exceeds his actual livelihood. Dynamics, creativity and creativity have always been my companions. Here, yoga-calmness, balance, etc. . . nonsense, I think. Six months have passed and now I understand what I am missing. Harmony and prudence are in my heart. Thanks to Hada, the characters gradually became decent. Of course, yoga is not a diet. You cannot lose a lot of weight once a month. But my loss was not rewarded.