There is a lot of controversy regarding yoga as a way to lose weight. This is not surprising, since the effectiveness of the result depends on the nature of the exercise, nutrition and attitude towards yoga. In this article we will look at exactly how yoga helps you lose weight and what you need to do for this.
How yoga helps you lose weight
Yoga is a system of self-knowledge. First of all, it eliminates the root cause of the appearance extra pounds, which lies deep in the subconscious. Yoga classes change your vision of the world, daily habits and improve your body. There are many types of yoga. Dynamic yoga, which is characterized by active exercises, is ideal for eliminating excess weight. But beginners are recommended to start with the first steps of hatha yoga. This will prepare the body for more complex loads, which is very important for overweight people who may have blood pressure, cardiovascular diseases, etc. Over time, you can move on to dynamic yoga.
Where to start
It is important to remember that doing yoga will not lead to too much fast weight loss. But this method is the most correct, and the result is permanent. As the level becomes more complex and new asanas (postures) are mastered overweight will begin to disappear, and the figure will acquire a refined silhouette, flexibility and lightness. First, choose a suitable teacher and explain your problem to him. Studying with good coach, you will always feel peace and comfort. If you want to study on your own, use a set of high-quality video lessons (presented at the end of the article). Some yoga centers have special classes for overweight people.
Proper nutrition
By practicing yoga, many people become vegetarians. This does not mean that all practitioners need to adhere to such austerity. Refusal of meat occurs only if such a desire arises. A general rules no one canceled food. It is recommended to eat small portions every three hours, limit the consumption of sweets, fatty and rich foods, and also introduce more vegetables and fruits into the diet. You do not need to eat anything heavy 1.5 hours before class. You can drink water and juices. The same rule applies for 1.5 hours after training. It is also recommended not to eat four hours before bedtime.
Correct breathing
For exercises to really help you lose weight, it is important to perform them with proper breathing. Exhale through the mouth (forcibly) and with the sound “hee”. This technique will help saturate all the cells of the body with oxygen, which will start the process of cell cleansing and begin to burn fat. With proper breathing, after 7-10 minutes energy will appear (there will be a lot of it), the body will become hot, sweating and weight loss will begin. Make sure that the abdominal walls move all the time. You should feel like you are breathing from your stomach, not from your lungs.
Regularity of training
Not regular classes will not bring results. Create a training schedule and strictly follow it. Two classes a week will not be enough - at least three. If you want to get quick results within the first month, exercise every day for at least an hour. But again, it is recommended to approach this gradually.
If you are practicing at home, use the following tips:
- Before class, do some visualization. It will help free your brain from unnecessary thoughts and tune your body in the right way. Imagine what you want to get from yoga.
- After visualization, do an active dynamic warm-up that will help to calm down and relax your entire body. Consciousness and the body will come into a vigorous active mode.
- At the end of each practice, do not forget to do savasana. This pose relaxes all muscles, calms breathing and nervous system.
- If you're just starting out in yoga, avoid doing exercises that are too difficult.
The question of the effectiveness of yoga for weight loss is relevant for many - both for those who are going to go to their first practice, and for those who are already doing yoga or another type of physical activity. But it is rare that an instructor will give a definite answer to this question, because the effect of yoga on the body depends not only on the ideal execution of asanas, but also on many other factors - the right direction, nutrition, instructor, breathing exercises, and so on.
AiF.ru was told by professional Kundalini yoga teacher Irina Nelson.
Milich Maya, AiF.ru: Can yoga help you lose weight?
Irina Nelson: Yes, sure. But before choosing this particular method of solving problems with overweight, it is worth understanding what yoga is. Yoga is a system of self-knowledge. There are a huge number of types of yoga. If you want to lose weight with the help of yoga, then know that the reasons for excess weight concern not only the physical body, they can be laid deep in the subconscious, or, as yogis say, in subtle bodies. These include: the emotional body, the mental body and several others. The cause of a disease sometimes appears long before its physical manifestation. Psychologists often say that excess weight is a subconscious fear, a desire to isolate yourself from the world. And in this case, yoga can change the vision of our world, daily habits, and you will be surprised how your body will change.
Where to start?
— Which direction among the variety of styles is better to choose for those who are focused on losing weight?
— Overweight people need to start with simple yogic practices, since they may have various health problems associated with obesity - blood pressure, cardiovascular diseases, spinal diseases. And, naturally, intensive breathing practices are not suitable for them, and also, due to the lack of appropriate training, some exercises that require flexibility. Therefore, I recommend starting carefully with the first steps of hatha yoga. An experienced teacher will always tell you which exercises should be avoided, because in yoga there are exercises that lower or increase blood pressure. Outstanding teacher and yogi Iyengar was very demanding of his students, so Iyengar yoga requires endurance. In yoga, in general, there is a hard, demanding approach, it is called the father’s principle, and a soft one – the mother’s approach, when the student does something rather for his own pleasure.
— How to find your teacher? What do you recommend paying attention to?
— You need to pay attention to your intuition, how pleasant and comfortable this person is to you. With a good teacher, you will rush to class with impatience and anticipation of pleasure. If you force yourself to study, then this is probably not your teacher. You fall in love with a good teacher and become one. In addition, it is important to consider what style suits you. Some people who lack willpower love it when the teacher is tough enough to force them to study. And some are for a soft approach. You need to combine these factors, and then you will find your ideal teacher and fall in love with yoga forever.
Where to go?
— How do you feel about practices such as Bikram yoga and Hot yoga? After all, they are aimed at losing weight, but are they effective and not dangerous?
— Any type of yoga is effective, but you must take into account your level of training. Plus, see exactly how much excess weight you have - 3-5 kg or high degree of obesity. Naturally, in the latter case, I would not recommend starting with Bikram yoga and hot yoga. Because these activities in 100% of cases will lead to aggravation of problems with blood pressure, if any, or to disruption of work cardiovascular system. You should not experiment, otherwise you may harm yourself.
Besides, someone loves active exercises- and they need dynamic yoga, someone needs relaxation due to low stress resistance, and then it is better to choose practices that promote deep relaxation. And some generally love the philosophical aspect; mantra yoga (chanting mantras) or bakti yoga (serving a favorite deity) is suitable for them.
I repeat, there are a huge number of types of yoga, as many as there are people. And the fact that yoga is suitable for everyone is absolutely true, but it is extremely important to determine your type and soberly assess your capabilities. This is what will help you find your favorite yoga or a combination of practices that will lead to improved health, pure consciousness, not polluted by the external information environment, and, as a result, mental balance.
— Are there special yoga classes for very fat people?
— Such classes exist. For example, there is the ancient science of Ayurveda, which allows one to identify diseases in the deep layers, at the cellular level, and with the help of cleansing practices various types harmonize all body structures. As a result, a person sheds unnecessary pathological formations in the form of excess fat and toxic substances. Recently I was at the Atreya Ayurvedic center, where before my eyes changes took place in a person who looked very obese. The doctors, having found out his body type, mindset and habits, prescribed him the right treatment. This type of yoga is many thousands of years old. And only now it comes into our lives.
Organization of classes
— Is it necessary for those who practice yoga to give up meat and adhere to a vegetarian diet?
- I would rephrase. Anyone who decides to become a vegetarian should do yoga. Because you can’t just give up meat out of nowhere, waking up one morning. The fact is that when a person gives up meat, he must master yogic techniques that allow him to compensate for the energy of rough food, which includes meat, in particular its red varieties. With the help of asanas and breathing practices, you can fill your body with energy of much higher quality than the energy that we get from rough food after killing a living creature. This is why many who decide to give up meat do not achieve the expected effect, because this step is not supported by anything.
— Many who attend yoga classes in groups do not like breathing exercises and think that they are useless. Is this really true?
— Breathing exercises are a powerful additional source of vital energy, which in yoga is called “prana.” With the help of breathing exercises, you can treat and mitigate the course of such serious diseases as asthma, bronchitis, and sinusitis. Most people use only upper clavicular breathing, depriving themselves of the huge reserve of energy that can be supplied with the help of properly administered breathing.
— Does yoga have any contraindications?
— Of course, you need to be careful with any type of physical activity. It is important to avoid those exercises and asanas that can lead to injuries due to overexertion, or due to the presence of pre-existing injuries, so be careful with microtraumas of the knees and joints and be sure to warn teachers about previous injuries.
- How long can the path to ideal body?
— How long the path can be depends on the flexibility of the mind and the degree of awareness of the person who has decided not only to lose weight, but also to bring into balance all the systems of his body.
Yoga has been considered effective since ancient times health system, which restores not only a person’s physical problems, but also leads to harmony in the spiritual and mental state. Yoga classes are very popular today.
Using a set of exercises based on yoga teachings, you can correct your posture, develop flexibility, relieve stress, and also lose excess weight.
Yoga is, first of all, a complex teaching. Starting to use the practice for the purpose of losing weight, a person receives the necessary physical activity, which helps burn calories, improve metabolism and normalize proper nutrition.
Exercises used for weight loss are called “shatkarmas”. They help improve performance digestive system and saturate the body with oxygen. During classes, a special breathing technique is used, which is gradually used in a person’s everyday life.
In the process of performing yoga exercises, most of the muscles of the whole body are worked out. And after just a few months of training, you can notice how slim and attractive your body becomes, as well as flexibility and lightness.
You can start yoga classes at any level of training. It is recommended to take advantage of individual or group training with a trainer who will develop a special program taking into account problem areas. When the experience of knowledge accumulates, then you can perform yoga exercises for weight loss on your own at home.
If you have any illnesses, you must inform the instructor about them so that he can choose the optimal program for your classes.
You should be careful when practicing yoga for diseases such as sciatica, diseases of the nervous system, heart disease, blood diseases, oncology, vertebral or umbilical hernia.
Rules for doing yoga
- Exercises should be performed regularly.
- The first training sessions should not last long.
- It is advisable to exercise on an empty stomach.
- The exercises must be performed on a mat.
- Before classes, you should ventilate the room.
- Use correct technique breathing.
- Before class, be sure to warm up.
- If pain occurs, you should stop doing the exercises. You need to start gradually, you should not take on complex exercises right away.
Types of yoga
It is difficult to say for sure which type of yoga is most suitable for weight loss; it all depends on the person’s goals and his problems. Let's look at the main types of yoga:
It is considered the most common type of yoga. This doctrine is based on physical training body to meditation, helps strengthen the spirit and body.
Practice helps to reduce excess weight, saturates the body with oxygen, normalizes metabolism, and has a beneficial effect on vision. This teaching is suitable for people who have problems with joints and spine.
Particular attention in the training is paid to the exact position of the body, where muscles that are little used in ordinary life are involved, because of this, excess weight loss occurs.
Ashtanga. This type Yoga is based on proper breathing, and is performed using the ligaments without stopping.
Exercises for weight loss
There are a wide variety of yoga exercises for weight loss that help not only lose weight, but also improve your health. Let's look at some exercises that are most often used for such purposes.
Warrior Pose
This exercise helps burn excess fat.
Twisting poses
These exercises help cleanse internal organs, improve the functioning of the digestive system and have a positive effect on overall human health. There are many twisting poses. Let's look at the general twisting pose in yoga.
Execution: lie on your back, extend your arms at shoulder level on both sides, palms should look down, bend your knees as you inhale, lower them as you exhale bent legs to the left and turn your face to the right. Then repeat everything, only in the other direction.
Uttanasana pose
This pose helps stretch the thigh muscles and has a good effect on the human body.
Execution: you need to stand up straight, spread your legs, take a breath and calmly bend forward as low as possible, reach with your hands to the floor and clasp your shins with them, remain in this position for at least 30 seconds, and then rise.
Boat Pose or Navasana
This pose helps strengthen muscles and is good for digestion.
Execution: accept sitting position, straighten your legs and put them together, straighten your back, lower your arms along your body. Next, take a deep breath, lower your body back so that your back and legs are straight, raise your legs above the floor, maintaining the angle between your legs and torso. Then you need to raise your arms and stretch them forward.
Shavasana pose
The exercise is performed for relaxation. Helps the body relax and relieve tension.
Execution: you need to lie on your back or on the mat, turn your feet out, and your hands should not touch your body. You first need to concentrate on your feet, feel which of them is tense, and try to relax this place.
After the feet relax, you need to smoothly switch your attention higher - to the ankles and shins, now you need to relax this part of the body. Next, move your attention even higher. And so you need to gradually relax every part of the body up to the head.
Dog pose
This exercise is considered basic in yoga, helps to stretch many muscles, and has a good effect on the digestive system.
Execution: you need to spread your legs, put your hands on the floor, while your palms and feet should be on the same line, the body in this position should resemble a triangle. After completing the exercise, you should relax.
If we talk about losing weight, then yoga is great way reset extra pounds. But to achieve noticeable results, it is recommended to exercise at least 2 times a week, as well as eat right and exercise healthy image life.
It should be remembered that yoga is, first of all, a system that includes a set of actions aimed at solving specific problems. And if you follow the system strictly, you can achieve excellent results. A beautiful figure will become a reality, not a dream!
Photos of yoga for weight loss
Is it possible to lose weight with yoga?
Yoga is an invaluable gift of ancient Indian civilization, which often helps a person begin new life. With the help of yoga, you can overcome many ailments: physical inactivity, obesity, metabolic disorders, depression and neuroses.
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“Several seals discovered during excavations in the Indus Valley, dating from 3300 to 1700 BC, showed images of people in meditative and yogic poses, engaged in “a form of ritual practice, possibly an ancient form of yoga.” Of all the artifacts of the Harappan culture, archaeologist Gregory Possel identifies 16 specific figurines in yogic poses. According to the scientist, they indicate that the inhabitants of the Harappan civilization were engaged in ritual practices of yoga and meditation. At the same time, images were found in yogic poses of not only people, but also deities." (Wikipedia) |
Large statue in Bangalore (India), |
Many people ask, is it possible to lose weight with yoga?
Experts answer that, first of all, regular yoga classes bring our unbalanced bodies into a state of harmony and teach us to control our body. Hence the conclusion: if a person learns to be the master of the musculoskeletal, respiratory and other systems of his body, he will inevitably lose weight.
Yoga as a way of life, philosophy and richest treasury gymnastic exercises with a serious approach, it will definitely give results, including weight loss, because without regular gymnastic exercises, correct breathing The human body loses the flexibility of joints and muscles, accumulates fat and toxins. The body becomes more and more defenseless against diseases. Systematic classes Yoga strengthens the self-regulating mechanisms inherent in humans by nature.
Yoga is a difficult path to a light body and a clear mind. Starting to study breathing exercises and gradually mastering the asanas, anyone will feel how leisurely movements and static loads seem to revive everything problem areas his body and makes them work - no worse than other types of gymnastics.
The effect of losing weight does not appear immediately, and this forces some to quit classes and look for fast diets. But when weight loss becomes noticeable, an incentive arises to continue and complicate the exercise.
The first level - hatha yoga - contains exercises and asanas that help you lose weight. For example, uttanasana is an intense stretching pose that removes fat from the waist, improves the functioning of the gastrointestinal tract, and strengthens the upper legs. Chaturanga Dandasana or staff pose tones the abs and improves posture. Vasisthasana strengthens the oblique abdominal muscles and directly affects weight. Paripurna Navasana or the general boat pose is very effective; it tones the entire body, strengthens abdominal muscles and improves digestion.
There are many similar poses in the yoga arsenal. There are entire systems that focus on losing weight, for example, Asanas for weight loss Ashtanga Vinyasa Yoga.
The deep meaning of asanas lies in the redistribution of compressions, tensions and tensions in human body, which leads to the control of physiological processes. Yoga increases endurance many times over, since the stress on the body is quite significant.
It is better to start classes under the guidance of an instructor who will select exercises in accordance with the existing problems, and to study in a group - this is very stimulating. However, not everyone has the opportunity to visit yoga centers.
You can find special literature or video courses containing special sets of yoga exercises for weight loss, and practice on your own. However, in this case, willpower and perseverance are required.
Having chosen yoga classes as a way to lose weight and improve overall health, it is very useful to supplement them rational nutrition, jogging or race walking. Then weight loss as the main goal will be achieved even faster.
Many people notice that yoga reduces appetite. This encouraging fact will help keep you from overeating. It has also been noticed that literally in the first week of classes, even the simplest exercises begin to bring pleasure. According to the definition of physiologist I.P. Pavlov, this state is called “muscular joy”; it has a great positive impact on a person’s state of mind. So yoga is not only a way to lose weight, but also a mechanism that regulates the psyche.
Yoga is an endless source of health. Yoga exercises help not only to lose weight, but also to strengthen muscles, improve flexibility, strengthen the immune system, and get rid of depression and stress. In this article, we will not dwell on all the benefits of yoga, but will look at simple yoga exercises for weight loss at home.
Types of poses for weight loss
Crunches
Twisting poses contribute to the entire digestive system and improve metabolism, which helps rid the body of fats and toxins. Twisting poses include: Bharadvajasana, Sage Pose, Ardha Matsyendrasana and others.
Standing poses
Standing poses strengthen the body and improve concentration. Areas of influence of poses: thighs, calves, spine, shoulders, upper part back and stomach. Poses of this type must be included in a complex for weight loss through yoga.
Inverted poses
Inverted poses are designed to strengthen the muscles of the back and neck, stimulate the thyroid gland, and work out the abdominal organs. Again, improving metabolism and digestion, strengthening the muscle corset.
Tilts
Bending poses can be performed either sitting or standing. Depending on the type of inclination, the necessary areas of the body are worked out. Bends are designed to improve body flexibility, stretch tendons and strengthen muscles.
Relaxation poses
You can end your workouts with relaxation poses. Relaxation poses help calm the mind and body and relieve tension after a working day.
Simple asanas for weight loss at home
Let's look at simple asanas for weight loss. I present to you a description of the asanas, photos and principles of action.
Forward Bend - Uttanasana
The stretching pose strengthens the abdominal and thigh muscles, removes body fat. Ligaments and tendons work great.
Stand straight, raise your arms up, then smoothly lower your arms to the bottom. Try to touch your head to your knees. You can clasp your shins with your hands.
Cobra Pose - Bhujangasana
Bhujangasana pose helps improve digestion and affects the abdominal organs and abdominal muscles. The pose works great on the spine.
You can perform the pose from a lying position. As you inhale, lift yourself off the floor. Keep your arms straight, legs pressed to the floor.
Downward Facing Dog Pose - Adho Mukha Svanasana
The pose helps strengthen all parts of the body. Stretching back surface body, tendons, spine, shoulders. The abdominal muscles are tightened and metabolism improves.
The pose is performed from a standing position on all fours.
Warrior Pose - Virabhadrasana
The warrior pose allows you to strengthen the muscles of the arms and legs, align the spine, and stretch the perineal area.
To perform warrior pose, stand up straight, lunge forward, clasp your hands together and raise them above your head. Perform a slight backbend and tighten your entire body. Repeat the exercise with a lunge on the other leg.
Triangle Pose - Utthita Trikonasana
Triangle pose works to burn fat in the sides of the body, calms the nervous system and stretches the tendons of the legs.
To perform trikonasana, stand straight with your feet slightly wider than shoulder-width apart. As you exhale, lower yourself to your left leg. Left hand touches the floor next to the foot, and the right one rises up perpendicular to the floor. Direct your gaze to your fingertips right hand. Repeat the exercise on the other side.
Tree Pose or Vrikshasana
Vrikshasana strengthens the abs and arms, stretches the tendons and has a beneficial effect on the knees.
To perform the pose, stand up straight and, as you inhale, raise your arms above your head, bringing your palms together. Right leg bends at the knee, and the foot is placed towards inner surface hips. Freeze in the pose for 60 seconds. Do the pose again, but this time bend your left leg.
Chair Pose - Utkatasana
Strengthening your thighs and calves with tree pose is indescribable. The muscles are tensed, endurance is trained, and the abdominal organs are worked out.
To perform the asana, stand straight and, as you exhale, raise your arms up. Place your hands with your palms facing each other and, as you exhale, squat down slightly. Hidden for 30 - 60 seconds in position.
Plank pose is a powerful weapon against fat and cellulite. It is recommended for practice, both as part of a set of exercises for weight loss, and as an independent static load. Plank pose works static load to all areas of the body. You can perform several approaches, gradually increasing the time spent in the pose. Don't forget about even breathing and a straight back.
Wind Release Pose - Pawanmuktasana
The pose is designed to free the body from gas accumulations. Performed for each leg separately and with both legs pressed at the same time. It has a beneficial effect on the abdominal organs, massages the abdomen, and strengthens the muscles of the lower body.
Bow Pose - Dhanurasana
Dhanurasana improves the flexibility of the spine, stretches the muscles of the abdomen, arms and legs. Like previous poses for weight loss, the bow pose improves bowel function, corrects back disorders, and also strengthens the collar area.
Press 30 - 60 - 90
As the name says, the pose strengthens the abdominal muscles and burns fat. The pose is performed in this way: Lying on your back, while inhaling, raise your legs 30 degrees. Gradually lower your legs almost to the floor. Hold for a moment, and as you exhale, place your feet on the floor. Repeat the exercise, but this time raise your legs 60 degrees and then 90.
You can perform a set of exercises at home. Simple exercises for weight loss not only burn fat, but also increase endurance, improve the functioning of internal organs and give your body flexibility. Stay always young and beautiful!
How do you cope with excess weight?
