Each of us wants to have a slim and fit body. Often for this it is necessary to lose those extra pounds, which requires some physical activity. It is not enough to take care of yourself, to attend cultural events - the physical component directly affects mood and self-perception. No special diet or pill can keep the body in shape. The best solution is yoga for weight loss.
Yoga classes not only solve physical problems but also psychological ones. After all, the main principle that yoga preaches is acceptance of yourself, of your body. When a person acquires inner integrity, a large amount of energy is saved, which is spent daily on the opposition of internal attitudes and subconscious desires.
After a few workouts you will notice significant changes in your body - tone will appear throughout the body, endurance and mobility will increase, and you will always be chased by a positive mood. It is the most effective way to lose weight quickly and with quality, as well as to constantly maintain the required weight. This sports management solves a number of these problems:
- elimination of excess weight resulting from a sedentary lifestyle;
- acceleration of the metabolic processes of the body;
- solving problems with poor functioning of digestion, peristalsis and prevention of other diseases of the gastrointestinal tract;
- elimination of emotional stress;
- to find oneself in this world, to feel and to accept oneself;
- As a result of solving all the problems, healthy eating habits and a desire to maintain a healthy lifestyle will emerge.
Which yoga is the best way to lose weight
There are a large number of yoga directions, which allows you to choose the most suitable option for yourself. The combination of several directions is the most effective. The choice of yoga style depends on the characteristics of the body, physical form and psychological state.
If you are a beginner and need yoga to lose weight at home, choose Iyengar yoga. This direction will help you find balance and tone from the first stage of training. As the process becomes simpler, when you feel the strength to perform asanas, you can start Ashtanga yoga. If you've been in this business for over a year, choose dynamic directions like vinyasa yoga.
If you have had any physical injuries during yoga, you should pay attention to the direction of Mysore yoga. The Mysore class gives complete freedom during the lessons, you can leave during the performance, if necessary. It should take about 3 hours. Before starting classes, it is important to study the nuances and consult with a personal trainer. After that, it is better to start performing asanas - this will allow you to achieve the best effect.
Don't forget about breathing techniques and meditation. During yoga, the respiratory system improves, breathing is restored faster with intense physical exertion. In addition, everyone knows that deep breathing burns calories, accelerates the elimination of toxins from the body, improves the functioning of the excretory and digestive systems.
Will yoga help those who want to lose weight
For the most part, the question of whether yoga is suitable for weight loss is relevant. The way to lose weight begins with a complete transformation of the psychological relationship to the body. Reconsidering the attitude to yourself, its physical shell - this is exactly the attitude that yoga creates. The start of weight loss lies in the head. Setting the energy in the right direction allows you to start getting a positive result.
Among other things, you need to create a proper meal plan and stick to a regular exercise program. In terms of sport, yoga allows all types of muscles to be included in the work, to work as much as possible on "problem areas".
Benefits of Yoga for Weight Loss
With active breathing and dynamic yoga asanas Asanas in yoga: yoga poses and exercises for beginners to reduce weight, full supply of oxygen to body cells occurs.
- metabolism is accelerated, the calorie burning process is normalized;
- proper functioning of the respiratory system and gastrointestinal tract allows you to remove toxins from the body, and also stimulates the metabolism;
- the feeling of tiredness and drowsiness decreases;
Constant physical activity helps prevent the appearance of stretch marks and sagging skin, as with a diet. The body becomes elastic and resilient. This result is good news, you have to agree.
The result of the practice can be displayed as a string:
desire to lose weight - yoga for weight loss - self-acceptance - weight loss - self-confidence - desire to change life for the better
Yoga for weight loss, a set of exercises for beginners
In this article we are going to provide some basic weight loss exercises. They are designed for beginners without serious physical training.
Exercise 1 - Shoulder rotations from side to side
Stand on a mat with your feet shoulder-width apart, feet parallel to each other. While maintaining this position, raise your arms in front of you and place them at the level of the shoulder girdle. Then you need to make regular turns of the head and arms from right to left. At this point, the rest of the body should remain still, the body and legs should be tense, the posture should be maintained, and the lower back should not bend.
Exercise 2 - Kapalabhati
Kapalabhati is a respiratory exercise also known as "breathing fire". We place the feet at the width of the pelvis, straighten the back and tighten the whole body. We make the inhalation arbitrary, and on the exhale we pull the navel as much as possible towards the spine. The exercise should be done quickly while standing still. One approach should be at least 20-25 breathing approaches.
Benefits of Kapalabhati
The breathing practice of kapalabhati cleanses the lungs, sinuses. In addition, the effect of the course is the stimulation of cardiovascular activity, body tone. With vigorous contractions of the abdomen, intense massage of the abdominal muscles occurs, which are located under the abdominal muscles. The process stimulates blood circulation in the abdomen and abdomen, improves the circulation of lymph and blood.
Exercise 3 - Agnisara Dhauti
The practice of agnisara-dhauti or “fire purification” breathing should be performed after the kapalabhati cycle. Secure the mula bandha, in a semi-squat position, put your hands on your knees and exhale all the air intensely. You can do several pre-exhalations so that there is no air in the lungs.
Then you should take a fake breath - pull your stomach up towards the vertebrae inward, then completely release the muscles and, so to speak, “tip” your stomach. Initially, do the back and forth movements as many times as possible. At the end of the exercise, relax your abdominal muscles and breathe in slowly. Ideally 3 to 5 cycles can be performed.
Advantages of Agnisara Dhauti
All breathing practices are aimed at improving the digestive function of the body, increasing the vitality and tone of the body, and increasing self-confidence. Regular practice of fire cleaning will help increase lung capacity and control diaphragm function. Agnisara also harmonizes the 5 pranas that circulate in the human body.
Exercise 4 - Utkatasana
You have to do the utkatasana or the chair pose. To do this, we stand exactly on the mat or the floor. We do a cycle of breathing in yoga. With an exhale we lower the body as if you want to sit on a chair. At this point, we raise our hands above our heads, placing them parallel to each other. Make sure the pelvis does not bend, lower the tailbone towards the pubic bone. The knees should not exceed the limit of the heels. In this position you should stay at least 30 seconds.
The advantages of laying a chair
Help increase balance skill by strengthening leg and ankle muscles. Balance and equilibrium affects not only the physical plane but also the mental plane. In addition, the utkanasana pose perfectly massages the abdominal organs, stimulates the cardiovascular system and the work of the diaphragm.
Will practicing yoga help those who want to lose weight? By doing yoga on an ongoing basis, you will receive a surge of strength and energy, a feeling of joy and satisfaction. Having patience and giving time to practice and study, you will certainly see the results of your work.