Yoga came to us from Eastern culture. Since ancient times it has been practiced all over the world, used as a means of purifying the mind, strengthening the body. But is it possible to lose weight with it? Consider yoga from this point of view: are there any contraindications, how to do it right to lose weight, basic yoga postures.
Now yoga is extremely popular - it is taught in many gyms, on the Internet you can find many lessons, courses on yoga. In addition, special applications for smartphones have recently been shown in pictures. Let's see what yoga can offer us for weight loss? But let us warn you immediately - the article is for informational purposes only, it does not contain calls for action. Only a specialist can tell you how to properly reduce weight and what methods to use at the same time.
What is yoga?
Yoga classes are a combination of spiritual and physical practice aimed at general improvement of the condition. In this system, in the first place, it is not the body but spiritual development, the path to the sublime and the union of the soul with the physical shell. The practice used in yoga is based on postulates from Eastern religious tendencies. They teach a person to understand himself, his thoughts, feelings. At present, there are several yoga streams, the most important being:
Each direction has its own characteristics. The only similarities are the combination of special positions called asanas, as well as the emphasis on breathing.
What is asana?
Asanas are special exercises, positions combined with breathing. They are traditionally divided into two major groups:
- Static, when a person occupies a certain position, it holds for a while.
- Dynamic that requires movement - these raise arms or legs, circular rotations in the neck and the like.
During the position, different muscles begin to work. Particularly responsible for coordination of movements, balance, stability. It is important at the same time to stand in asana, perform breathing and maintain peace of mind. This can take many months to master.
One of the most important points in yoga is mindfulness. This is an independent tracking of changes in the state of the body and psycho-emotional changes. During the exercise, a person learns to perceive problems, worries, fears in a new way and let go of all this.
Mindfulness means the following:
- Accept your own body. A person begins to feel different, to notice any new state, change, sensation.
- Visualization of emotions, mood. Practitioners learn to weed out evil, easy to deal with problems.
- Ability to keep track of your thoughts, develop them, transform them.
Yoga is ready to offer various techniques for mindfulness. They are usually part of a complex of respiratory asanas.
Some psychological methods are based on common concepts. A person is taught to apply the concept of positive thinking, change the emotional background through meditation, immersion in oneself.
Yoga practice promotes calm. Training complexes aim to create peace of mind. It is important to be able to look into yourself, work on your own thoughts, clear your mind and your body.
Yoga before bedtime is a good idea for everyone. The only caveat is that the workout should be performed in a soft, simplified state. Otherwise, instead of pleasure, deal with congestion, increased arousal. Evening practice can be combined with aromatherapy, candles, slow music.
Yoga and calorie burning
Practitioners use a very small amount of calories - about 2-3 every minute. For a full workout that lasts 45-50 minutes, a person loses about 100 calories. This is equivalent to taking a slow, leisurely walk, doing simple household chores like cleaning.
It is not worth hoping that regular exercise will get rid of extra pounds in a month. To burn a kilo of fat (7000 calories), you need to train more than 50 hours continuously.
What time of day is it best to do and what is the optimal duration of the hours
When to study - each person decides for themselves. Larchs feel better in the morning, owls in the evening, after their work day is over. The most important thing is to choose the intensity, the duration for yourself.
- After waking up, the body is not ready for severe stress. Therefore, the morning yoga exercise should be smooth, slow, short - about 30 minutes.
- In the evening, you can train more intensely by adding static strength exercises. The duration should be increased to 60-90 minutes.
It is desirable that yoga begins and ends with breathing exercises. It can be any meditation for 5-7 minutes that gives joy. In this way, it will be possible to achieve greater harmony between body and spirit.
Contraindications and warnings
It is better to start practicing under the guidance of an experienced instructor. He will tell you about features, features of each bag, help avoid injuries, sprains, dislocations. Self-study without prior preparation at home can turn into a trip to the emergency room. To reduce this likelihood, pay attention to contraindications. These include:
- gastrointestinal disturbance;
- displacement of intervertebral discs, hernia;
- traumatic brain injury;
- diseases of the musculoskeletal system.
These contraindications are classified as chronic or acute diseases. In addition to them, there are a number of temporary conditions where yoga is not recommended. That:
- pregnancy from the third month;
- rehabilitation period after surgery (from 3 to 6 months);
- recent heart attack or stroke
- increase or decrease in blood pressure.
There are restrictions for girls during menstruation. It is not recommended to do "inverted" positions involving the abdominal muscles. This can cause discomfort, cause manifestation of pain.
How to do yoga to lose weight?
Obese people want to get rid of the hated pounds as soon as possible. Therefore, they are looking for effective yoga classes for slimming, flat stomach, waist, various home workouts and more. This is not the main purpose of the exercise. They teach a person to deal with internal problems. Often it is they that lead to stress, seizure, overeating.
Sometimes weight management specialists may suggest using different breathing techniques or asanas to control the condition. But such programs usually come as an addition to the serious complex of a psychologist's work.
Where to start?
The hardest part of any business is getting started. Especially when it comes to such a difficult, philosophical practice. First, go through the preparatory phase:
- Talk to a specialist. Should I add yoga to a weight loss course? Can it be used for certain health problems, for example for pain in joints, back, neck? Are there any contraindications? Only a doctor can answer. Fitness instructors are not qualified for this.
- Decide the time: set aside 10-20 minutes in the morning or 30-40 in the evening.
- Find a comfortable shape. It should be comfortable for the body, comfortable and not restrict movement.
- Examine the relevant literature. Basic positions, principles, definitions, breathing.
- Watch instructional videos, breathing lessons, analysis of typical mistakes when performing asanas, etc.
- Get support from like-minded people.
An important role is played by the situation. If teaching is held at home, you can conduct them by candlelight, burning incense, quiet, melodic music.
Only consistent, systematic training will yield good results. Do not expect colossal changes after the first lesson. Optimal - to perform the complex about three times a week. The duration, the number of repetitions is not so important. The most important thing is strict adherence to the execution technique.
Focus on muscle-strengthening poses
Yoga has many different directions, consequences that offer their own system of exercises. Some techniques are more focused on the psychological component, others - on the physical.
People who want to strengthen the body are better off choosing practice with a lot of static exercises. For those who first want to change the spiritual state, meditative, relaxing practices are appropriate.
For weight loss, practices that include intense breathing exercises that give the body a cardio load that helps get rid of excess calories quickly are ideal. Suitable complexes exist in the direction of hatha and bikram yoga.
Protect yourself from injuries
For beginners, this is the most important point. Injury, injury, discomfort, pain - all these are the reasons why the training ends after the first training sessions.
Practice is aimed at getting a person to learn to listen and hear his body. It is important to catch all his signals, to stop the lesson in time if unpleasant sensations arise.
Do not rush
Each bag should be performed slowly, without haste, without sudden movements. Especially often people get hurt because of their own inattention, fatigue, nervousness. Yoga should relax, provide a load of strength, peace of mind, balance. If this does not happen, the training process is structured incorrectly.
You need to start with a detailed study of the basic positions. It is very important to do them correctly, to remember the position of the feet, spine, pelvis. This will make it easier to navigate during a full course.
One of the main parts of yoga is breathing or pranayama. She teaches you to control your own energy by controlling inhalation and exhalation. The implementation of such techniques allows you to relax, get rid of unnecessary thoughts, stress.
A slow inhalation followed by a slow exhalation helps to calm down in a difficult situation, overcome stress, discomfort. After mastering pranayama, you can apply it in life.
Explore Yama and Niyama
There are 10 basic principles of yoga behind these words. The pit contains rejections from:
- violence against all living things;
Niyama, on the other hand, sets goals for a person to:
- satisfaction with what is available;
All these rules repeat Christian or Muslim truths. They are designed to cleanse a person, to change the attitude towards life.
Try eating like yoga
Yogis are very sensitive to food:
- monitor the quality of the food consumed;
- food composition;
- give up everything unnatural;
- prefers small portions;
- give most to vegetables and plant foods.
Food for yogis is the fuel for sustaining life. It can not be used as a stress reliever or problem solver. Reducing the diet to the minimum necessary is the reason why yogis lose weight. This must be taken into account.
13 best asanas for weight loss
Different courses, practice are based on basic exercises that differ in the degree of complexity and performance characteristics.
Let's take a closer look at 13 basic positions:
Bend forward with legs far apart (Prasarita Padottanasana)
It is necessary to take a standing position, the legs are wide apart, wider than the shoulders. Keeping your hands behind your back, tilt forward from your hips. Hold the bag for about 20 seconds, rising slowly.
If the position is taken correctly, tension is shown in the hips.
Low Lunge Forward (Anjaneyasana)
Suitable for stretching the front of the thigh. Starting position - kneeling. When you exhale, take your left leg back as much as possible in a half split. The most important thing is that the right knee is at an angle of 90 degrees. The bag is held for 30 seconds, after which the leg is changed.
Half Boat Pose (Ardha Navasana)
Helps strengthen the muscles in the back, neck and abdominal muscles. Starting position - lying on your back. Put your hands on your elbows, feel stability. As you exhale, lift your legs off the floor. A simple option is to bend them at the knees, the more difficult option is to leave them straight. Hold for 20 seconds.
Exercise helps strengthen the lateral core muscles. Starting position - lying on your side. On exhalation, raise the body, tear the hips off the floor, stretch the body in a string. Support on a straight arm and feet. The duration of the bag is 15-20 seconds.
Tree position (Vriksasana)
Starting position - standing on two legs. When you exhale, raise one leg, bend it at the knee, and press the foot against the thigh. Fold the palms in front of the chest. Measure in a bag for 30-40 seconds.
The bag helps to improve the coordination of movements, strengthen the hips.
Twist Lunge Pose (Parivritta Anjaneyasana)
Starting position - standing on straight legs. As you exhale, lung forward, twisting to the leg. Fold your arms in front of your chest. Make sure the foreleg is bent 90 degrees and the knee is directly over the foot.
With the regular implementation of this exercise, the front of the thigh is strengthened.
Stol Pose (Utkatasana)
The exercise looks like a squat. Starting position - standing on both legs. With an inhalation, bend your knees, do a light squat. Raise your hands over your head. The delay is 30 seconds.
Make sure the back is straight, there is no pain in the lower back, neck.
Warrior Pose I (Virabhadrasana I)
Starting position - standing on both legs. When exhaling, make a deep lunge, lifting your arms above your head. Make sure there are no painful sensations in the knees, lower back and neck.
The position is held for 30-40 seconds.
Warrior Pose II (Virabhadrasana II)
The second bag follows from the first. Starting position - warrior I. But now the hands must be lowered, spread to the sides over the bent legs. Aim your gaze at the fingertips of the left hand whose left leg is in front. And the other way around.
The delay lasts 30-40 seconds.
Warrior Pose III (Virabhadrasana III)
The third bag is considered to be the most difficult, aimed at balance, stability, coordination of movements. Starting position - warrior bag II. From there, turn to the bent leg and tear the other leg off the floor. Tilt your body parallel to the floor. The delay is 30 seconds.
Debt settlement (Sarvangasana)
The exercise is classified as the reverse. It is strictly forbidden to do so without basic skills. This is fraught with damage to the neck, spine. Starting position - lying on your back. When you exhale, lift your legs, tear your lower back off the floor, stay on the shoulder blades - as for the "birch" exercise. The delay is 20-30 seconds.
Dance King Pose (Natarajasana)
The starting position is standing. When you exhale, bend your left leg at the knee, grasping the ankle with your left hand. Tilt the housing parallel to the floor without disconnecting it. The delay is 20-30 seconds.
The bag works well the muscles on the front of the thigh, stability, coordination of movements.
Crane Pose (Bakasan)
Ideal for well-educated people. Starting position - squat. The hands are in front of the feet, the palms firmly pressed to the floor. As you exhale, move your body weight forward, resting your knees on your hands, tearing your feet off the floor. The technique is quite complicated. To do that you need a lot of experience, regular training. You need to hold the bag for as long as possible.
Tips for beginners
Beginners should be careful and cautious. Do not force things. If the bag fails, move on. Over time, the body will become stronger, be able to take on different loads.
The next tip is to be systematic. In the beginning, perhaps an eager desire to participate in apathy. This period must be experienced. A comfortable environment, favorite music, beautiful sportswear will help. Exercise should be perceived as a pleasant pastime.
The most important piece of advice for beginners is not to strive to lose weight, to lose weight using yoga. Practice is aimed at changing the psycho-emotional background. They can help control emotions, problems, stress. The main condition is parallel work with an experienced psychologist.
Only regular, technically correct training, including a wide range of exercises and approved by a weight loss specialist, will give good long-term results.