Each of us wants to have a slim and toned body. Often for this it is necessary to lose weight, which requires a certain amount of physical activity. It is not enough to take care of yourself, attend cultural events - the physical component directly affects the mood and perception of oneself. No diet or special pill can keep the body in shape. The best solution is yoga for weight loss.
Yoga classes solve not only physical problems, but also psychological ones. After all, the main principle that yoga preaches is acceptance of yourself, 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 pursued by a positive mood. This is the most effective way to lose weight quickly and with quality, as well as maintain the required weight. This sports 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 improper functioning of digestion, peristalsis and prevention of other gastrointestinal diseases;
- removal of emotional stress;
- finding yourself in this world, feeling and accepting yourself;
- As a result of solving all the 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 a huge number of yoga directions, which allows you to choose the most suitable option for yourself. The combination of several directions shows itself most 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 you need yoga for weight loss at home - choose Iyengar yoga. This direction will help you find balance and tone already at the first stage of training. As the process simplifies, when you feel the strength in performing asanas, you can start Ashtanga yoga. If you have been in this field for more than one year, choose dynamic directions, like vinyasa yoga.
If you had any physical injuries during yoga classes, you should pay attention to the direction of Mysore yoga. The Mysore class gives complete freedom during classes, you can leave during the 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 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 about 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 removal of toxins from the body, improves the functioning of the excretory and digestive systems.
Will yoga classes help those who want to lose weight
For most, the question of whether yoga is suitable for weight loss is relevant. The way to lose weight begins first with a complete transformation of the psychological relationship to the body. To reconsider the attitude towards oneself, one's physical shell - this is exactly the attitude that yoga creates. The beginning of losing weight 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 nutrition plan and adhere to a regular exercise regimen. In terms of sports, yoga helps to include all types of muscles in the work, to work out the “problem areas” as much as possible.
Weight loss benefits of yoga
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.
- metabolism is accelerated, 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;
- 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 resilient. This result is good news, you must 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 set of exercises for beginners
In this article, we will provide some basic weight loss exercises. They are designed for beginners without serious physical training.
Exercise 1 - Side to Side Shoulder Rotations
Stand on the mat with your feet shoulder-width apart, with your feet parallel to each other. While holding 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 time, the rest of the body must be kept motionless, the body and legs must be strained, posture must be maintained, and the lower back must not bend.
Exercise 2 - Kapalabhati
Kapalabhati is an airway exercise also referred to 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 to the spine. The exercise must be performed quickly while remaining motionless. One approach should be at least 20-25 breathing approaches.
Benefits of Kapalabhati
The breathing practice of kapalabhati cleanses the lungs, sinuses. Also, the effect of classes is the stimulation of cardiovascular activity, body tone. With vigorous contractions of the abdomen, 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 the flow of lymph and blood.
Exercise 3 - Agnisara Dhauti
The agnisara-dhauti breathing practice or "purification by fire" should be done after the kapalabhati cycle. Fix mula bandha, in a half-squat position, put your hands on your knees and exhale all the air intensively. You can do several pre-exhalations so that there is no air in the lungs.
Next, you should take a false breath - pull your stomach to the vertebrae inward and then completely relax your muscles and, as it were, "flop" your stomach out. Initially, do the back and forth movements as many times 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 are aimed at improving the digestive function of the body, increasing vitality and tone of the body, increasing self-confidence. Regular practice of cleansing with fire 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 pose. To do this, we stand exactly on the rug or floor. We perform a breathing cycle in yoga. With an exhalation, we lower the body as if you want to sit on a chair. At this time, we raise our hands above our head, placing them parallel to each other. Make sure that the pelvis does not bend, lower the tailbone towards the pubic bone. The knees should not go beyond the border of the heels. You must remain in this position for at least 30 seconds.
The Benefits of Chair Pose
Helps to increase balance skill by strengthening the muscles of the legs and ankle. Equilibrium and balance affects not only the physical but also the mental plane. Also, the utkanasana pose perfectly massages the abdominal organs, stimulates the cardiovascular system and the work of the diaphragm.
Will yoga practice help those who want to lose weight? Doing yoga on an ongoing basis, you will receive a surge of strength and energy, a feeling of joy and satisfaction. With patience and giving due time to practices and studies, you will definitely see the result of your labors.