Each of us wants to have a slim and toned body. Often for this it is necessary to shed those extra pounds, which requires a certain amount of physical activity. It is not enough to take care of yourself, to participate in cultural events - the physical component directly affects the state of mind and self-perception. No special diet or pill can keep the body in shape. The best solution is yoga for weight loss.
Yoga classes solve not only physical but also psychological problems. After all, the main principle that preaches yoga is the acceptance of yourself, your body. When a person gains inner integrity, he saves a great deal of energy, which is expended daily in opposing inner attitudes and subconscious desires.
After a few workouts, you will notice significant changes in your body - the tone will appear throughout the body, stamina and mobility will increase, and you will always be followed by a positive mood. This is the most effective way to lose weight fast and with quality, as well as to maintain the required weight consistently. This sport direction solves a number of such problems:
- elimination of excess weight as a result of a sedentary lifestyle;
- acceleration of the body's metabolic processes;
- solving problems of digestive dysfunction, peristalsis and prevention of other diseases of the gastrointestinal tract;
- removal of emotional stress;
- finding oneself in this world, feeling and accepting oneself;
- As a result of solving all the problems, healthy eating habits and the desire to maintain a healthy lifestyle will emerge.
What yoga is the best way to lose weight
There are a large number of yoga guidelines, which allow you to choose the most suitable option for yourself. The combination of several directions shows itself more effectively. The choice of yoga style depends on the characteristics of the body, physical fitness, as well as psychological state.
If you are a beginner and 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 simplifies, when you feel the strength in performing the asanas, you can start Ashtanga yoga. If you have been in this field for more than a year, choose dynamic instruction, like vinyasa yoga.
If you have had any physical injuries during yoga classes, you should pay attention to the direction of Mysore Yoga. Mysore class gives complete freedom during classes, you can leave during execution, if necessary. It should take about 3 hours to complete. Before starting classes, it is important to study the nuances as well as consult a personal trainer. After that, it is better to start performing asanas - this will allow you to get the best effect.
Remember breathing techniques and meditation. In the course of yoga, the respiratory system improves, breathing is restored more quickly with intense physical exertion. In addition, everyone knows that with deep breathing, calories are burned, the removal of toxins from the body is accelerated and the work of the secretory and digestive systems is improved.
Will yoga help those who want to lose weight
For most, the question of whether yoga is suitable for weight loss is important. The way to lose weight begins first with a complete transformation of the psychological relationship with the body. To reconsider one's attitude towards one's physical shell - this is exactly the attitude that yoga creates. The beginning of weight loss lies in the head. Putting 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 adhere to a regular exercise regimen. Yoga in terms of sports helps to involve all types of muscles at work, to work "problem areas" as much as possible.
Yoga weight loss benefits
With active breathing and performing dynamic yoga asanas Asanas in yoga: yoga presents and exercises for beginners to reduce weight, a complete supply of oxygen to the body cells occurs.
- metabolism accelerates, the process of burning calories is normalized;
- Proper functioning of the respiratory system and gastrointestinal tract allows you to remove toxins from the body, and also stimulates metabolism;
- feeling of tiredness and drowsiness decreases;
Regular physical activity helps prevent the appearance of stretch marks and sagging skin, as with a diet. The body becomes supple and elastic. 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 lives for the better
Yoga for weight loss a series of exercises for beginners
In this article, we will give some basic weight loss exercises. They are designed for beginners without serious physical training.
Exercise 1 - Arm rotations side by side
Stand on the mattress with your feet shoulder-width apart, feet parallel to each other. While holding this position, raise your arms in front of you and place them at shoulder level. Next, you need to make regular turns of the head and arms from right to left. At this time, the rest of the body should be kept still, the body and legs should be stretched, the posture should be maintained and the lower back should not bend.
Exercise 2 - Kapalabhati
Kapalabhati is an airway exercise also referred to as "breathing fire". We place the legs at the width of the pelvis, straighten the back and tighten the whole body. We do the arbitrary suction, and in the extraction we extract the navel as much as possible in the spine. The exercise should be performed quickly while remaining immobile. One approach should be at least 20-25 airways.
Benefits of Kapalabhati
Breathing practice Kapalabhati cleanses the lungs, sinuses. Also, the effect of exercise is the stimulation of cardiovascular activity, body tone. With strong abdominal contractions, an 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 lymph and blood flow.
Exercise 3 - Agnisara Dhauti
The practice of breathing agnisara-dhauti or "purification from fire" should be done after the kapalabhati cycle. Adjust the mula bandha, in a semi-squat position, place your hands on your knees and exhale all the air intensively. You can do some pre-extraction so that there is no air in the lungs.
Next, you need to take a wrong breath - pull the stomach into the vertebrae inside and then completely relax the muscles and, as it were, "pull" your stomach out. First, make the movements back and forth as much as you can. As you finish the exercise, relax your abdominal muscles and inhale slowly. Ideally, 3-5 cycles can be done.
Benefits of Agnisara Dhauti
All breathing practices aim to improve the body's digestive function, increase vitality and body tone, increase self-confidence. Regular fire cleaning practice will help increase lung capacity and control diaphragm function. Agnisara also harmonizes all 5 pranas flowing in the human body.
Exercise 4 - Utkatasana
You need to do utkatasana or chair layout. To do this, we stand exactly on the carpet or floor. We perform a breathing cycle in yoga. With an exhale, we lower the body as if we want to sit in a chair. At this time, we raise our hands above our heads, placing them parallel to each other. Make sure the pelvis does not bend, lower the tail bone towards the pubic bone. The knees should not go beyond the heel. In this position, you should stay at least 30 seconds.
Benefits of chair pose
Helps to increase the ability of balance by strengthening the muscles of the legs and ankle. Balance and equilibrium affect not only the physical plane but also the mental one. Also, the utkanasana pose perfectly massages the abdominal organs, stimulates the cardiovascular system and the work of the diaphragm.
Will yoga help those who want to lose weight? Doing yoga consistently, you will get a strength and energy, a feeling of joy and satisfaction. By having patience and giving proper time to practices and studies, you will definitely see the result of your work.