Yoga for weight loss is not the fastest way to lose weight. Permanent lessons, of course, bring order to metabolism, reduce appetite, stretch muscles and create a beautiful figure with smooth lines. However, all this is achieved not for a month, and not even for 5. Although, the result of yoga, of course, is impressive, because in addition to the beautiful figure you will find health and peace of mind.
Do yoga better under the guidance of an experienced mentor. Visit the training as a spectator to evaluate the practice of the coach. Today, any diploma can be bought, then, as a right teacher all his life trying to understand and improve his technique of this exercise. Remember that yoga is contraindicated in acute diseases, people suffering from radiculitis, blood diseases. In diseases of the central nervous system, cancer, lung inflammation and cardiopathy, it is also better to abstain from classes.
Any types of yoga are effective, but you must take into account your level of training. Plus, look how much you have excess weight – 3-5 kg or a high degree of obesity. Naturally, in the latter case, I would not recommend starting with Bikram yoga and hot yoga. Because these exercises in 100% of cases will lead to aggravation of problems with pressure, if any, or to disruption of the cardiovascular system. The experiment is not worth it. Otherwise, you can hurt yourself.
Also, someone likes active exercises – and they need dynamic yoga, someone needs relaxation because of low-stress resistance, and then it’s better to choose practices that promote deep relaxation. And some people in general like the philosophical aspect, for them mantra-yoga (chanting mantras) or bhakti-yoga (serving a beloved deity) is suitable.
What can yoga do for weight loss?
Excess weight, as a rule, is the result of several factors. And yoga will help to cope immediately with three of them.
- it helps to get the physical load, without which it is impossible to burn calories;
- as a result of lessons, metabolism is accelerated;
- yoga allows you to find useful eating habits.
Due to what increases the metabolism of those who do yoga? The complex includes individual exercises, which are called shatkarma. They refer to the purification and allow the supply of the maximum amount of oxygen in the body. Having learned to breathe correctly in training, a person does this further in everyday life.
During the yoga classes, all muscle groups are involved. For example, the gluteal muscles are made more resilient after a few months of training – and this is a group of muscles that is difficult enough to be affected.
Why do you lose weight from yoga?
First, you need to be patient. Weight loss in yoga is a consequence of a qualitative transformation of all body systems. Yoga exercises for weight loss can normalize the metabolism, cleanse the blood and intestines from toxins, improve the work of the endocrine and respiratory systems, but this takes time. Practice should be regular, at least two to three times a week, and preferably every day at least 15-30 minutes.
Doing yoga exercises for weight loss, remember a few rules:
- exercises are performed on a rug, mat or blanket;
- exercise room should be ventilated;
- exercises are performed on an empty stomach;
- in the beginning, the duration of the practices should not exceed 15 minutes;
- at exercises breathe only a nose;
- combine exercises with deep rhythmic breathing;
- after monthly activities are done only on relaxation;
- when pregnancy is done just light exercises.
Where to begin?
People with excess weight need to start with simple yoga practices, because they can have different health problems associated with the fullness – pressure, cardiovascular diseases, spine diseases. And they, naturally, are not suited to intensive breathing practices, and also because of the lack of appropriate training – some exercises that require flexibility. Therefore, I recommend cautiously starting from the first stages of hatha yoga. An experienced teacher will always tell you which practices should be avoided because in yoga there are exercises that lower or increase pressure. An outstanding teacher and yogi Iyengar was very demanding of his students, so Iyengar yoga requires endurance. In yoga, in general, there is a strict, demanding approach, it is called the principle of the father, and soft is the approach of the mother when the student does something for his pleasure.
Practice Yoga regularly
In yoga, as in no other practice, the regularity of classes is essential. And if you use yoga as a tool for losing weight, so much the more. Do 4-6 times a week for 30-40 minutes.
Remember, if the classes pass from case to case, you can forget about losing weight. The matter is that yoga starts internal processes in an organism and for their maintenance constant practice is necessary.
Adhere to proper nutrition
It is complicated for a modern person to use the rules of yoga nutrition. Yes, and as Indian Masters of Yoga say – there is no need for the body must receive those foods that feed on the land where it was born. In other words, if our great-grandfathers and great-grandmothers ate borsch, it is not necessary to refuse it, having passed on rice with beans and manga with mustard. No, of course, have a varied menu – it’s excellent. The main thing, without extremes.
To lose weight, adhere to the foundations of a healthy diet. Do not let the feeling of hunger, give up too much sweet, fatty and fried. Eat small meals five times a day.
Interestingly: in Ancient India, to quickly lose weight refused to eat for a month, using only water and performing asanas. Now, some adherents of the yoga current advise for weight loss mono diet, when one dietary dish is selected and eaten for a month. The practice of yoga remains on the schedule of the day. However, you should not conduct such experiments without consulting a doctor.
Have fun with Asanas
To yoga gave the result, it should be enjoyed. In this – the main difference with the western currents. In yoga, violence is not allowed and the body is given the opportunity to strengthen the muscles gradually, without a race for records. By the way, it is for this reason that stretching, obtained by way of yoga, never brings with itself a problem with health.
Visualize the effect
An integral part of yoga is visualization. Every time before yoga, do visualization. This will help to free the brain of unnecessary thoughts, will help to leave all the negative somewhere far away and adjust to a positive mood. You can imagine what you want from yoga classes. According to the teachers of yoga, this will increase the effectiveness of classes.
Yoga for slimming belly and sides
- Sit on the floor and stretch your legs. Tilt the body slightly back, while lifting your legs, and hands stretch forward. Balance it for ten seconds, then go back to the original position. Do ten approaches.
- Lie down on your left side. Lift the body, leaning on the arm and the feet. Looking up from the floor, straighten, holding the body on one foot and hand. Pull up your right arm. Repeat the exercise the other way. Complete 20 approaches.
- Sit on the floor and spread your legs as wide as possible. Hold your right hand up and reach for your left leg. Do the exercise the other way. Then stretch forward with both arms. Make ten approaches.
All these exercises are recommended to be performed twice a day. If you want to get into right shape as quickly as possible, training should be tough enough. They will help get rid of excess weight in problem areas and tighten the figure in just a month. The first results of yoga for weight loss you will see after a week.
Basic positions of yoga for weight loss
Pose of the Mountain or Tadasana
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You can practice the pose of the Mountain between performing other poses or use it separately to improve posture.
In many varieties of yoga programs, you need to repeatedly perform the pose of the mountain before each transition to the next asana. While holding the position, focus on your basic muscles of the trunk, breathing is carried out through the nose.
Tilt forward from the standing position or Uttanasana
Is one of the basic postures of yoga. It calms the mind and body, stretches the muscles of the thigh.
Stand up straight, legs slightly apart, arms relaxed. Inhale and slowly lean forward. If your hips are tense, you can bend your knees slightly.
Fall down as deep as possible, touching the floor with your hands and clasping your shins with them. Remain in this position for 30 seconds, and then slowly rise.
Pose of Cobra or Bhujangasana
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The Cobra posture helps to strengthen the spine and buttocks and stretch the shoulders.
Begin the execution of the asana from the position of lying on the floor face down. Then, lift and rest your forearms of both hands on the floor surface, the elbows close to the chest. Inhale and slowly straighten your arms, lifting the upper part of the trunk as high as possible. Hold in this position for 30 seconds. Exhale and return to the starting position.
Cobra posture is contraindicated during pregnancy or various back injuries.
Pose of the Dog looking down, or Adho Mukha Svanasana
“Adho Mukha Svanasana” (Cane a testa in giù) *** Una posizione importante nello yoga, una delle asana principali della pratica. Attraverso questa posizione ci ancoriamo alla terra, al primo Chakra, alle nostre certezze. Ci fermiamo nel momento presente, pensiamo a quello che ci permette di andare avanti nella vita, ogni giorno, nonostante tutti i problemi e le difficoltà. *** Attraverso “Adho Mukha Svanasana”, prendiamo forza da quello che abbiamo, dalle piccole o grandi certezze della nostra vita, e da qui, ci eleviamo verso i Chakra superiori, verso la nostra evoluzione personale, i nostri sogni, la nostra massima realizzazione. *** Durante la pratica, nelle sequenze Yoga, passiamo spesso da questa posizione, e il motivo è proprio questo: possiamo affrontare asana complicate, difficili per svariati motivi, per una mancanza di equilibrio, di flessibilità, di resistenza, ma passando dal “Cane a testa in giù”, ricordiamoci che siamo sempre qui, pronti a ricominciare ogni volta che le cose non vanno come dovrebbero, pronti a utilizzare tutto quello che abbiamo, per fare ció che possiamo, nella situazione che stiamo vivendo oggi ❤️ . . Live Yoga, in your daily life. . . #life #lifestyle #yoga #yogalife #yogagirl #yogapose #asana #yogaasana #adhomukhasvanasana #awarness #chakra #chakras #yogi #livebig #liveauthentic #dreambig #dreamer #pahts #percorsi
It stretches well the muscles of the hips and calves, and also ideally strengthens your hands.
Also, it can alleviate the symptoms of menopause.
Begin the dog posture from the position on all fours, hands and feet are located on the width of the shoulders. Exhale and slowly straighten your legs, lifting your buttocks up. Hold the position for 1 to 3 minutes, and then return to the starting position.
Pose of Warrior I or Virabhadrasana I
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The Warrior position helps stretch the flexor muscles of the hip, and also reduces back pain.
Stand straight and lunge forward with your right foot for a distance of about 100 cm. Bend the right leg in the knee until a right angle is formed and raise both hands above your head. Hold the pose for up to 5 cycles of breathing, and then repeat it with the other leg.
Triangle or Utthita Trikonasana
Place your feet 90 to 120 cm apart. Then unfold your left leg, about 90 degrees, outward, and right 45 degrees inside. Place your hands on the sides with your hands down.
Exhale, turn your head to the left, and begin to bend to your left leg until your body is parallel to the floor surface. Touch with the left hand of the foot, while the right-hand looks up vertically. Turn your head and look at the entire length of your right hand, breathing evenly for several cycles. Slowly go back to the starting position and repeat on the right side.
Tree Pose or Vrikshasana
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Maintains body balance and strengthens your legs. The pose of the tree is performed from the standing position, the feet are located close to each other, and the palms are closed in the prayer position at the chest level.
Transfer the weight of the body to the right leg and, keeping the balance of the body, press the left foot to the right shin. Then raise your hands above your head, like the crown of a tree, and perform ten cycles of breathing, then repeat the exercise on the other leg. Over time, when the sense of balance is more confident, you can lift the foot higher and higher, up to the inner surface of the thigh.
Half Pose of King Pisces or Ardha Matsyendrasana
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Half the pose of the King of Pisces helps to lengthen, and also strengthen many muscles along the spine. The beginning of this posture in a sitting position with crossed legs. Place your right foot on the outside of your left foot, placing the foot on the floor as close to the pelvis as possible.
Then press the left elbow against the outer surface of the right hip, and place your right hand on the floor behind you. Turn your head to the right to see as far back as possible, while using your left hand to increase your body’s turn in the lower back. At the time of the greatest muscle strain, perform several cycles of breathing, return to the starting position and repeat the exercise on the other side.
Headstand or Salamba Shirshasana
Wenn wir anfangen, uns selbst liebevoll zu betrachten, entdecken wir unsere ganz eigene persönliche Schönheit, unser Zuhause, unseren Tempel. Die körperlichen Praktiken des Yoga zu üben, macht uns schön und hält unseren Tempel gut gepflegt, gesund, kraftvoll und geschmeidig zugleich. -Inge Schöps #yogapur #yoga #salambashirshasana #kopfstand #headstand
It well deepens the rhythm of breathing and opens energy of the spine, thorax and diaphragm, strengthens the abdominal muscles, slows the heart rate and lowers blood pressure.
For security reasons, stand on the head near the wall or in the corner of the room.
Pose of relaxation or Savasana
By performing asanas, each yoga lesson ends. To do this, lie down on the floor, feet at a comfortable distance from each other, hands on each side of the body, palms up. Close your eyes and relax.
Focus on your breathing, trying to lengthen the duration of inspiration. Remain in this position for 20 minutes.
Does yoga have contraindications?
Of course, with any physical activity, you need to be cautious. It is essential to avoid those exercises and asanas that can lead to injuries due to overdoing, or due to the presence of pre-existing injuries, so be careful with microtraumas of the knees, joints and always warn about previously received injuries of teachers.