In search of a new one, not only diet is used, but also philosophical education. For example, with the help of regular yoga practice, you can achieve external environment, close environment and harmony with your body. A new direction in the fight against excess weight opens up secret knowledge of the inner world and control of important processes responsible for metabolic processes.
The principle of yoga in the fight against excess weight
The most valuable thing that can be achieved by practicing yoga is a welfare and healthy psycho-emotional background. It is the best that a person can give to himself, because a healthy mind is born in a healthy body. There is 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:
- normalization of hormonal levels;
- regulation of the endocrine system;
- appetite suppression;
- acceleration of metabolic processes;
- improves blood circulation.
In addition, regular sessions have a positive effect on general condition:
- prevention of cardiovascular diseases;
- developing flexibility;
- strengthening muscle tissue;
- stress relief on joints;
- Strengthening the spine.
But it should be noted that not all areas of yoga contribute to weight loss.
It's more expedient to use:
- pranayama (daily breathing complex);
- hattha (every morning on an empty stomach);
- Ashtanga Vinayasa (combined with cardio).
To effectively combat obesity, it is recommended to revise dietary principles, giving preference to seafood, lean meats, and fresh fruits / vegetables. Fatty, fried and smoked. Foods will inhibit the process of weight loss and results can be obtained in pounds.
what kind of yoga is best for you
If you decide to use one or more yoga techniques for weight loss, then you should contact a trainer for advice and recommendations. In addition, you can watch video tutorials that show how to practice techniquesLet's offer it well.
You can choose one of the types of yoga for weight loss:
Some physical fitness is required. Exercise uses energy rhythms to help redistribute energy throughout the body. Regular exercise has positive effects on health and mental clarity.what do you need for classes
Before starting to master the technique, it is recommended to consult a doctor to exclude contraindications. At least introductory lessons from tips and trainers will also be helpful. Next, for conducting classes. A room is selected. It can be a corner of the living room. The main thing is not to interfere during loud sounds and homes during the session. During the warmer months, you can practice outside. Sun andGrasses are a great addition to your activity.
A lot of exercise is done while lying down and sitting. For convenience, use a rug or mat. Clothes should be lightweight and elastic, allowing free stretch. You don't need to put anything on your feet. Yoga provides for the unity of one's own energy and worldliness.
When performing various elements, additional inventory may be required:
- A help section that helps beginners master difficult postures;
- Strap for easy stretching.
Videos and tutorials will be no less useful in home practice. Mantras and aromatherapy are required to immerse yourself in an environment consistent with philosophical teachings.
Basic rules
To understand at least the basics, you need to master the technique and follow some rules strictly:
- Before conducting classes, you need to do wet cleaning in the room and ventilate it.
- Prepare a rug or mat for exercise on the floor.
- Do not eat before classes, as well as do not eat immediately after the end.
- Sessions must be held daily for at least 15 minutes.
- Breathe through your nose only during exercise.
- Relaxation elements are recommended for post-menstrual workouts.
- Pregnant women are allowed to include only light exercise on the premises.
- Beginners should evaluate their fitness level and age. Consultation with a trainer would be appropriate. For older people, hatha yoga and therapeutic areas are more appropriate. Ashtanga Vinayasa is recommended for young young women. .
- When designing a training program, you should provide for a gradual increase in weight: from simple elements to complex.
- If you feel sharp or sharp pain during exercise, postpone the exercise. If necessary, consult a doctor.
- Using yoga for weight loss, consistency is important, so don't postpone the session. Holding routine can occur depending on the operating mode: every other day, 3 times a week, daily, etc.
a set of exercises for weight loss
Tadasana
position of the body, with your arms down and your feet together, standing on the mat. Straight posture. You need to stand for a few seconds. At this time, the abdomen is pulled up, causing the stomachThe muscles of the body work. (All asanas which are performed in a standing position begin with this position).
tree tree
From a standing position, bend your arms over your chest like an Indian salutation, and bend one leg, placing your foot inside the knee joint of the other leg. Raise your arms above your head and do someStand for seconds. Change body position by changing legs. When changing position, hands should be lowered from chest.
trigonasana
From the standing position, jump with your legs and arms. The foot should be in a wider position than the level of the shoulder. Bend the right leg to the right, it should take a vertical direction with respect to the left leg. Your knees. Without bending, bend to the right, try to touch your right foot with the fingers of your right hand.
If the palm rests on the floor it is right. At the same time, raise your left hand up, turn your head, direct your gaze on the fingers of your left hand. Stand for a few seconds. Also, The body takes its original position and changes its position, but with a twist to the left.
pachimottanasana
Sit on the mat from a prone position. Move your arms forward, start bending towards your feet. You have to hold the legs with your fingers while bending your knees. Lower the head, press the chin to the sternum. Fix the element for a few seconds and return to the lying position. Repeat the exercise several times until you are sufficiently patient. Do not tolerate severe pain.
Sarvangasan
From the prone position, raise your legs and body to the "birch" position. Support your back with your hands, straighten your legs. Freeze the element for 1 minute to begin.
Janu Shikasana
Starting position - sit with the feet and hands apart on the mat. Bend the right leg and fix the foot on the outer thigh of the left foot (in the crochet area). Hold the left leg with your right hand and keep the body straight. Keep your left hand behind your back. At the same time, do not try to bend your left leg.
Hold the position for a few seconds and return to the starting position. Repeat the same steps, but changing sides.
All exercises are repeated 3-5 times in the initial stage. The time of holding the money should increase gradually. You do not need to bear the sharp pain. The body will soon get used to pulling movements and more complex. It will be possible to introduce elements.
how much kg can you lose weight
In combination with proper nutrition, it is guaranteed that you can get rid of 4-8 kg in the first month. At the same time, you do not need to exhaust yourself with heavy physical exertion and a feeling of hunger. .
The process of dividing fat cells deposited in different parts of the body, if all the rules are observed, will begin by the third week.
In the first 14 days, the body gets rid of excess fluid, which is much higher than the fat indicators in weight. Therefore, in the first 2 weeks, you can throw up to 10 kilograms, and the subsequent weeks. In, the result will be minus 1-2 kg.
benefits and disadvantages
Benefits:
- Stabilization of the inner world and work of internal organs;
- gradual weight loss prevents weight gain;
- is suitable for any age;
- exercises are aimed at the flexibility and strengthening of the chest corset;
- normalizes the psycho-emotional mood;
- improves the functioning of internal organs and vital systems.
Disadvantages:
- The result of losing weight is gradual and not fast;
- Hard to find inspiration;
- It is impossible to get results without mastering the technique.
Differences:
- disorders of internal organs;
- hypertension;
- ARI, ARVI;
- infection;
- oncological disease;
- Craniocerebral trauma.
Pregnant and lactating mothers should be postponed. It is also not recommended to practice during rehabilitation after a serious injury or surgery.
review
I have been doing Kundalini Yoga for 5 months now, and recently I started doing Hatha. I enjoy doing muscle stretch exercises. After 2 weeks of training, the pain in the knee joint disappears. Gone. I started wearing heels again, which for 8 years I couldn't wear for more than 10 minutes. During the lesson, I didn't see how my favorite things became 1, and then grew to 2 sizes. My achievement in such a short time is minus 12 kg. But more amazing is the excellent state of health and absence of headache.
I am already practicing Hatha Yoga for the second year. I started practicing after childbirth, which was very difficult and weakened my health. Now I feel great. ExerciseThanks to a set, the figure is in perfect condition. I advise everyone to try to achieve harmony with their bodies and the people around them.
I was skeptical of my husband's advice to try yoga for weight loss. He has been doing this for 7 years, I love photography more than he actually did. Living, creativity and creativity. Always been my partner. And then yoga - peace, poise and good and all that… nonsense, I thought. Six months have passed and now I understand what I was missing. I settled in. And thanks to the persistence, the figure slowly started to get decent size. Of course, yoga is not a diet, you cannot lose a lot of weight once a month. But there is no return to my loss. Hui.