The article "Yoga for weight loss" will talk about how yoga makes the slimming process the most effective, instead of using only dietary means, and what exercises should be included in the daily program.
Yoga helps you lose weight
Readers who want to lose weight wonder if yoga helps them lose weight. They have obviously heard comments somewhere about the benefits of yoga for weight loss, but they still don't know exactly which decision to make and which choice to make in favor of yoga or some other practice. Therefore, after reading this article, you can arm yourself with the acquired knowledge and decide whether yoga classes are right for you as a means of improving your figure.
To begin with, the practice of yoga definitely has the most positive effect on the physical, emotional and spiritual state of the practitioner. Why are emotional and spiritual aspects also emphasized here? Because without these two ingredients, yoga is unlikely to have a reputation as a diet analog, as long as you don't have strict guidelines for your diet. The food here is not regulated in the initial stage. You can eat almost anything and the weight will disappear.
However, if you try it and begin to get seriously involved in the practice of yoga asanas, you yourself will understand that refusing some specific products will only have a positive effect on the results of the practice. These products are nothing special, they do not even affect by themselves and have never influenced body weight. The fact is that some vegetables, such as onion and garlic, according to the laws of Ayurveda belong to the category of "tamas", that is, they carry less energy, therefore, for a more successful yoga practice, it is better to exclude them from the diet.
Tamas food also includes animal feed in the form of meat and meat products. True yogis do not usually accept this type of food, and their diet is predominantly vegetarian, but we do not recommend that you switch from regular food to vegetables in a moment, especially since the topic of this article is not directly related to gastronomic habits. . Although one does not exist without the other, and if you want to achieve decent results to improve your appearance, you should consider an integrated approach to solving the problem, as only a radical change in lifestyle can guarantee a stable desired result.
Yoga classes to lose weight and yoga poses to lose weight
Regular yoga classes for weight loss in a group or on your own at home provide excellent results if you follow the regimen and discipline. Try to set aside time for your daily yoga practice, and it is best to do it at the same time, as this will help to form the habit of exercise. For 21 days, you must perform daily those asanas (postures) that you like the most from those presented below or those that you yourself choose based on your individual preferences.
After three weeks you will no longer think about whether to practice or not, you will be "drawn in" to practice, you will not even notice how you will get involved in the process, and once you miss a lesson it will be perceived as a loss. that must be compensated. Your own body will ask you for yoga classes, and you will feel how the practice has a beneficial effect on you. The point here is not even the weight loss itself, which will occur gradually and evenly, which is the undoubted advantage of yoga practice over other types of practices that contribute to weight loss. Yoga classes fill the body mainly with energy (prana), and if you include the practice of pranayama (breathing exercises) in the complex of yoga asanas, then the effect of doing both practices will increase significantly, because pranayama is the art of control the invisible energy of prana, which surrounds us and fills the entire world and all living beings.
Why do you need to do pranayama? In order to restore the correct flow of energies in the body, which in itself will involve changes in the functioning of many body systems and will lead to the restoration of the correct functioning of the internal organs, which cannot but affect the functioning digestive system and improve metabolism.
The functioning of the digestive tract affects metabolism, although metabolism is sometimes said to affect the work of the entire body. One may disagree with this, since the "fuel" to keep the physical body in proper condition comes from outside, with food and with it energy, prana. Therefore, by restoring and correcting the work of the internal organs with the help of yoga asanas and the practice of pranayama, you improve metabolic processes and energy circulation in the body, not to mention with the help of breathing exercises. , the energy is blocked within the body. the body will be removed. In those places where previously energy could not circulate freely and at the same time blood flow was blocked, the way will be cleared, so that unnecessary elements such as fat deposits, including subcutaneous fat, will gradually begin to be excreted from the body. .
Morning yoga for weight loss
Why is doing morning yoga believed to be the most beneficial for weight loss? The fact is that in the morning, at the beginning of the day, you can perform such asanas that activate the energy of the body - these are complexes of warm-up exercises, one of which is always popular with many yoga practitioners - Surya Namaskar.
The popularity of this complex lies in the fact that it is simple and can be mastered even in the initial stages of yoga classes, but this does not diminish its value. It is a dynamic set of exercises, made up of basic asanas, in many of which the main elements are push-ups, push-ups and stretches. It is these types of asanas that are especially effective for burning subcutaneous fat deposits, training muscles and stretching the spine.
Apparently where is the spine, the foundation of the musculoskeletal system? And yet the state of your body and your posture in general depend on it. There cannot be a beautiful figure without a correct and beautiful posture. On its own, a toned, stretched-up body with a majestically elevated head visually looks slimmer, the proud posture also affects the psychological state, so it will automatically raise your self-esteem and play an important role in weight loss.
Many people eat more than they need, because they "take over" their inner dissatisfaction with themselves, the situation in life. Feeling better psychologically, recognizing its intrinsic value, you will understand that food is not the comfort you are used to turning to to get rid of stress. Food has its own function: to provide energy to the body and, to some extent, to make you feel the pleasure of the taste of food. But to enjoy food, it is not necessary to consume it in large quantities. A small portion of tasty and healthy food can bring much more satisfaction and benefit to the body than consuming it in large quantities.
Yoga for Weight Loss for Beginners: Yoga Exercises for Weight Loss
For beginners, you can perform the following types of asanas:
- standing,
- session,
- lying down
- tracks,
- deflections.
Of the previous asanas, the most effective will be those in which there are inclinations and detours. Since the asanas themselves are static poses, during their retention, internal organs are massaged, blood circulation increases and its flow to that part of the body, to which attention is directed in a particular asana. Due to the fact that in the initial stage, the asana is held for at least 30 seconds (this is an approximate period of time during which 6 cycles of inhalation and exhalation can be performed), a healthy load on the internal organs increases, blood flow increases, so that the purification of accumulated toxins in the form of excess fat deposits and elimination of toxins that interfere with the proper functioning of the internal systems of the body occurs.
The following list will present asanas that are available even for beginners, and for those who have already practiced yoga, it will be helpful to include them in your daily complex in order to prevent congestion in some parts of the body, as well as most. effective dissolution of subcutaneous fat.
- Pavanamuktasanahelp burn belly fat.
- Padahastasanahas a similar effect, but is performed from a standing position.
- Pashchimottasana- also lean forward, but from a sitting position.
- Ushtrasana, or Camel Pose, is a back bend that restores blood circulation around the waist, which is very beneficial.
- Bhujangasana, or Cobra Pose, is also a pushup of the back with support on the arms.
- Dhanurasanasomewhat similar to cobra pose, but here you still need to balance while lying on your stomach. But what a tremendous effect it has on the abdomen!
- Shalabhanasana, or Lobster Pose, also has a great effect on the abdominal muscles, it strengthens the back.
- Paripurna Navasana, Boat pose; This asana also focuses on training the abdominal muscles and the hips.
- HalasanaAlthough it belongs to inverted positions, it is very useful to stimulate the digestive tract and the endocrine system, especially for the thyroid gland.
This is just a rough list of poses for you to understand the principle. It should be remembered that when performing asanas, the rule of compensation should be observed, that is, if you performed an incline, then you should follow the deviation - the principle of the pendulum is from one side to the other. If you leaned to one side, you should do the same on the other.
When performing any yoga asana, you stimulate the deep muscles of the body, which in itself has a positive effect on the general condition and makes the body more fit. Many yoga complexes are heating up, and due to the additional production of internal heat, excess deposits are burned, so choosing an asana is quite simple. You can choose almost any position in which the body part you want to exercise and strengthen is included in the work. Fortunately, there are enough asanas in yoga for everyone to find what they need for themselves.
We wish you an effective practice of yoga and pranayama asanas!