Each of us wants to have a slim and toned body. Often for this it is necessary to lose those extra pounds, which require a certain amount of physical activity. It is not enough to take care of oneself, to participate in cultural events: the physical component directly influences the mood and perception of oneself. No special diet or pill can keep the body fit. The best solution is yoga for weight loss.
Yoga classes solve not only physical but also psychological problems. After all, the main principle that yoga preaches is acceptance of yourself, of your body. When a person gains inner wholeness, a large amount of energy is saved, which is spent daily to counteract inner attitudes and subconscious desires.
After a few workouts, you will notice significant changes in your body: tone will appear throughout the body, stamina and mobility will increase, and you will always be chased by a positive mood. This is the most effective way to lose weight quickly and with quality, as well as to constantly maintain the required weight. This sporting direction solves a number of problems of this type:
- elimination of excess weight as a result of a sedentary lifestyle;
- acceleration of metabolic processes in the body;
- solve problems of poor digestion, peristalsis and prevention of other diseases of the gastrointestinal tract;
- removal of emotional stress;
- find yourself in this world, feel and accept yourself;
- As a result of solving all problems, healthy eating habits and the desire to maintain a healthy lifestyle will appear.
Which yoga is the best way to lose weight
There are tons of guidelines for yoga, allowing you to choose the option that suits you best. The combination of several directions shows itself most effectively. The choice of yoga style depends on the characteristics of the body, physical fitness and psychological state.
If you are a beginner and you need yoga for weight loss at home, choose Iyengar yoga. This direction will help you find balance and tone already in the first phase of training. As the process becomes easier, when you feel the strength in performing the asanas, you can begin Ashtanga yoga. If you have been in this field for more than a year, choose dynamic directions, such as vinyasa yoga.
If you have suffered physical injuries during yoga classes, you should pay attention to the direction of Mysore Yoga. Mysore class gives you complete freedom during the lessons, you can leave while performing if needed. It should take approximately 3 hours to complete. 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 get the best effect.
Don't forget the breathing techniques and meditation. In the course of 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.
Yoga will 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 first begins with a complete transformation of the psychological relationship with the body. Reconsider the attitude towards oneself, one's physical envelope: this is exactly the attitude created by yoga. The start of weight loss lies in the head. Setting the energy in the right direction allows you to start achieving a positive result.
Among other things, you need to create a proper eating plan and stick to a regular exercise regimen. Yoga in terms of sport helps to include all types of muscles in the work, to work the "problem areas" as much as possible.
Yoga Weight Loss Benefits
With active breathing and performing dynamic yoga asanas Asanas in yoga: yoga poses and exercises for beginners to reduce weight, a full supply of oxygen to the cells of the body occurs.
- the metabolism is accelerated, the process of burning calories is normalized;
- the 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 sleepiness decreases;
Constant physical activity helps to avoid the appearance of stretch marks and loose skin, as with a diet. The body becomes elastic and resistant. This result is good news, you have to agree.
The result of the practice can be shown as a chain:
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 series of exercises for beginners
In this article we will provide some basic exercises for weight loss. They are designed for beginners without serious physical training.
Exercise 1 - Shoulder side-to-side rotations
Stand on a mat with your feet shoulder-width apart, with your feet parallel to each other. Maintaining this position, raise your arms in front of you and place them at the level of the shoulder girdle. Next, you need to make regular turns of the head and arms from right to left. At this point, the rest of the body must be kept still, the body and legs must be taut, the posture must be maintained, and the lower back must not bend.
Exercise 2 - Kapalabhati
Kapalabhati is an airway exercise, also known as "fire breathing". We place the feet at the width of the pelvis, straighten the back and tighten the whole body. We make the inhalation arbitrary and during exhalation we pull the navel as far as possible towards the spine. The exercise must be done quickly, remaining motionless. One approach should be at least 20-25 respiratory approaches.
Advantages of Kapalabhati
The breathing practice of kapalabhati purifies the lungs, the sinuses. In addition, the effect of the exercises is the stimulation of cardiovascular activity, the tone of the body. With vigorous contractions of the abdomen, an intense massage of the abdominal muscles occurs, which are located below the abdominal muscles. The process stimulates blood circulation in the abdomen and abdomen, improves the flow of lymph and blood.
Exercise 3 - Agnisara Dhauti
The breathing practice agnisara-dhauti or "purification by fire" should be performed after the kapalabhati cycle. Correct 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.
Next, you should take a false breath - pull the stomach towards the vertebrae inwards and then completely relax the muscles and, as it were, 'drop' the stomach out. Initially, perform the back and forth movements as often as you can. At the end of the exercise, relax your abdominal muscles and inhale slowly. Ideally, 3-5 cycles can be done.
Advantages of Agnisara Dhauti
All breathing practices aim to improve the digestive function of the body, increase the vitality and tone of the body and increase self-confidence. Regular practice of fire cleansing will help increase lung capacity and control diaphragm function. Agnisara also harmonizes all 5 pranas that flow in the human body.
Exercise 4 - Utkatasana
You have to do utkatasana or pose on the chair. To do this, we stand exactly on the carpet or floor. We do a cycle of breathing in yoga. With an exhalation, we lower the body as if you wanted 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 shouldn't go beyond the heels. In this position, you must remain for at least 30 seconds.
The advantages of the chair position
Helps increase balance by strengthening the muscles of the legs and ankle. Balance and equilibrium affect not only the physical plane but also the mental one. In addition, the utkanasana pose perfectly massages the abdominal organs, stimulates the cardiovascular system and the work of the diaphragm.
Will the practice of 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. With patience and dedicating the necessary time to practices and studies, you will surely see the result of your efforts.