Each of us wants to have a slim and toned body. It is often necessary to lose extra pounds for this, which requires some physical activity. It is not enough to take care of yourself, to attend cultural events - the physical component directly affects the mood and perception of yourself. 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 but also psychological problems. After all, the main principle that yoga preaches is the acceptance of oneself, one’s body. When a person gains inner integrity, a large amount of energy is saved which is spent daily on opposing inner attitudes and subconscious desires.
After a few workouts you will notice significant changes in your body - the tone will appear all over your body, endurance and mobility will increase, and you will always be haunted by a positive mood. This is the most efficient way for fast and quality weight loss, as well as for constant maintenance of the required weight. This sports direction solves a number of such problems:
- removal of excess weight as a result of an inactive lifestyle;
- acceleration of metabolic processes in the body;
- solving problems with improper functioning of digestion, peristalsis and prevention of other diseases of the gastrointestinal tract;
- removal of emotional stress;
- to find oneself in this world, to feel and accept oneself;
- As a result of solving all the problems, healthy eating habits and a desire to maintain a healthy lifestyle will emerge.
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. The combination of several directions proves most effective. The choice of yoga style depends on the characteristics of the body, physical fitness, as well as the 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 procedure is simplified, 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 directions, such as vinyasa yoga.
If you have had any physical injuries during yoga classes, pay attention to the direction of Mysore yoga. The Mysore class gives complete freedom during classes, if necessary you can leave during the performance. It should take about 3 hours. 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 give you the best effect.
Don’t forget breathing techniques and meditation. During yoga, the respiratory system improves, breathing is restored with faster intense physical efforts. 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 help those who want to lose weight
For most, the relevant question is whether yoga is suitable for weight loss. The way of losing weight begins first with a complete transformation of the psychological relationship to the body. To reconsider the attitude towards yourself, your physical shell - this is exactly the attitude created by yoga. The beginning of weight loss lies in the head. Setting energy in the right direction allows you to start achieving positive results.
Among other things, you need to create a proper diet plan and adhere to a regular exercise regimen. In terms of sports, yoga helps to involve all types of muscles in the work, to develop "problem areas" as much as possible.
Benefits of yoga for weight loss
With active breathing and performing dynamic yoga asanas Asanas in yoga: yoga posing and exercises for beginners to reduce weight, there is a complete supply of oxygen to the body's cells.
- 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;
- reduces the feeling of tiredness and drowsiness;
Constant physical activity helps to avoid the appearance of stretch marks and sagging skin, as in a child. The body becomes elastic and resilient. This result is good news, you have to agree.
The result of the practice can be displayed 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 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 - Shoulder rotations sideways to the side
Stand on a 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 shoulder height. Next, you need to turn your head and arms regularly from right to left. At this time the rest of the body must be immobile, the body and legs must be tense, the posture of the body and the lower back must not bend.
Exercise 2 - Kapalabhati
Kapalabhati is an exercise for the airways called "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 far as possible to the spine. The exercise must be performed quickly while remaining motionless. One approach should be at least 20-25 approaches to breathing.
Benefits of Kapalabhati
The practice of breathing kapalabhati cleanses the lungs, sinuses. Also, the effect of teaching is to stimulate cardiovascular activity, body tone. With strong contractions of the abdomen, there is an intense massage of the abdominal muscles located below the abdominal muscles. The process stimulates blood circulation in the abdomen and abdomen, improves lymph and blood flow.
Exercise 3 - Agnisara Dhauti
Agnisara-dhauti breathing exercise or “purification by fire” should be done after the kapalabhati cycle. Fix the mula bandha, in a semi-squat position, put your hands on your knees and exhale all the air intensively. You can do a few pre-exhalations so there is no air in your lungs.
Next, you should inhale falsely - pull the abdomen towards the vertebrae inwards, and then completely relax the muscles and, as if to "empty" the abdomen. In the beginning, do back and forth movements as many times as you can. At the end of the exercise, relax your abdominal muscles and inhale slowly. It is ideal to do 3-5 cycles.
Benefits of Agnisara Dhauti
All breathing practices are aimed at improving the body’s digestive function, increasing vitality and body tone, and increasing self-confidence. Regular fire cleaning exercises 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 take the pose of a weaver or a chair. To do this, we stand exactly on the mat or floor. We perform the breathing cycle in yoga. With the exhale we lower the body as if you want to sit on a chair. At this point we raise our arms above our heads, placing them parallel to each other. Be careful not to bend the pelvis, lower the tailbone towards the pubic bone. The knees should not go beyond the heel. You must stay in this position for at least 30 seconds.
Advantages of the chair pose
Helps increase balance skills by strengthening leg and ankle muscles. Balance and equilibrium affect not only the physical but also the mental level. Also, the woven pose perfectly massages the abdominal organs, stimulates the cardiovascular system and the work of the diaphragm.
Will practicing yoga help those who want to lose weight? By practicing yoga constantly, you will receive a wave of strength and energy, a feeling of joy and satisfaction. With patience and devoting enough time to exercises and studies, you will surely see the result of your efforts.