Yoga is not just a set of exercises, but also an opportunity to get to know each other better. Some do it to relax, others meditate, some test their body and some just want to lose weight through yoga. In this article, you will find out if yoga helps you lose weight and what you need to do to lose those extra pounds.
How can yoga help you lose weight?
Yoga is a whole complex that helps keep the body in good shape. Also, yoga is different in that it helps to cope with all the factors that affect the appearance of excess weight. A huge amount of calories are consumed during exercise, although at first glance, exercising seems to be something easy. It also improves metabolism, which facilitates the absorption of food without the storage of fat reserves. And of course, if yoga becomes more of a sport for you, you can develop healthy eating habits that will help you maintain your ideal weight.
There are several types of yoga, but the basis of each is a certain posture, they are called asanas. Each asana is aimed at developing breathing, aligning posture and, of course, losing weight. To get results, you need to choose some exercises that will make up your workouts. But first, let's find out which type of yoga will help you lose weight.
Variety of yoga for weight loss
Each type of weight loss yoga involves a series of asanas that develop endurance, flexibility, strengthen muscles, or help keep you in good shape. Below from the list, you can choose any technique you like in the fight against excess weight.
- Ashtanga yoga - combines a quick change of postures in a certain sequence with the observance of a certain breathing technique.
- Hot yoga (Birkam yoga) - combines a change of 26 poses in conditions of high air temperature (up to 100 degrees), a kind of intense sweat loss.
- Respiratory yoga is a set of exercises aimed at developing correct breathing, which contributes to the harmonious state of your body.
- Indian yoga is a whole area that combines a variety of asanas, spiritual practices and is more likely a new way of life than training.
- Kundalini Yoga is based on cleaning the chakras through meditation, chanting and performing asanas.
- Power yoga is designed for tough people and is somewhat reminiscent of a combination of aerobics and Ashtanga yoga.
- Static yoga (Hatha yoga) is the most popular type of yoga aimed at physical improvement with the help of asanas, in which your body must remain in a certain fixed position for some time.
Basic yoga asanas for weight loss
In one form or another of yoga, some asanas are used. If you find it difficult to decide on a specific type, you can simplify your task and start doing exercises from yoga as such, which will help you lose weight. Below are examples of asanas that differ in technique. Try each of them, perhaps this will be the first step on the road to losing weight.
Breathing exercises
The simpler breathing exercise will help you understand the importance of proper breathing technique during yoga. Stand straight, spread your legs, relax. Try to inhale strongly and as deeply as possible through the nose, you should feel that the stomach and back are as close to each other as possible. Then we exhale calmly. Similar, but more difficult breathing techniques are performed while sitting, in half squats, and so on.
Static slimming positions
Tree pose
One of the simplest asanas is called a tree. You need to rise to your full height, straighten up, tighten your stomach. Put your feet a short distance away. First, lift your left leg and place your foot on the inside of your right thigh. The hands should be slowly raised and the palms together above the head. Try to hold the pose for 30 seconds. Then repeat the asanas for the other leg, returning to the starting position.
Position of the chair
Starting position: standing, legs apart, arms down. Take a chest full of air and, as you exhale, begin to squat, as in a chair, at this moment we direct the arms upwards and slightly tilt the body forward, observing your posture. When your thighs are almost parallel to the floor, hold this position for 30 seconds. So we return smoothly to the starting position.
Pose of the warrior
There are many varieties of this asana, both simpler and very complex. The simplest version of the warrior pose is to hold your arms above your head (with palms connected), spread your legs wide enough from each other, turning your face and body to the right. The feet must also be rotated and the right knee bent so that the thigh is parallel to the floor. The left leg at this time should be extended almost parallel to the floor. For 30 seconds, try to hold the pose and return to the starting position. Then repeat the warrior pose, looking the other way.
Downward Looking Dog Pose
Another popular asana is the Downward Facing Dog Pose. Thanks to it, the muscles of the legs and arms are strengthened and stretched, as well as the posture makes it easier to feel during menstruation. It is necessary to get on all fours (squat), the knees do not touch the floor, and the arms are extended and also resting on the floor, the head is lowered. From the starting position, start straightening your legs, your hands remain on the floor, and the fifth point is the highest. Try to stay in this position for at least 1 minute and then return to the original position.
Of course, it is not easy to immediately understand how, how often and with what intensity you train, especially if you are confronted with yoga techniques for the first time. In this regard, classes with a trainer will be very useful. If you don't have the opportunity to go to yoga, there is always an alternative - home lessons using video lessons from famous yoga instructors and masters.
Do yoga at home with video tutorials
Lose weight with Jillian Michaels
If you haven't decided for yourself which is better - yoga or fitness for weight loss, pay attention to Jillian Michaels' high intensity interval training. Her effective lei course is designed for both amateurs and professionals, as well as beginners. You can do your daily workouts with a famous trainer at home. Just find videos with which you will start improving your body. The video lessons of her, available to everyone, can be easily found on the Internet - watch online or download absolutely for free.
Yoga and Pilates by Denise Austin
Another legendary woman, mother of 2 charming daughters and guru in the world of fitness, unequivocally and positively answers the question: "Is yoga good for weight loss? " Just look at the photos and pictures with her image. Her program includes aerobics, strength training, yoga and pilates. You can find a Denise Austin video for losing weight fast after giving birth and keeping in good shape. The program is based on the following simple rules:
- Stick to the correct balanced diet without diets and hunger strikes.
- Eat food between 7am and 7pm.
- Exercise for at least half an hour every day.
Ashtanga yoga with Lino Miele
There is a website where you can learn about the activities of Lino Miele himself. But, as always, you can find a lot of videos in which the master shows simple and more complex exercises for losing weight using Ashtanga Yoga. The guru himself is a good example of the fact that it is never too late to start. Until the age of 35, Lino Miele didn't even think about yoga, he worked 24 hours a day and didn't even do gymnastics.
Kundalini Yoga with Maya Fiennes
Kundalini yoga is also suitable for those who are robust. This system of exercises is based on the processing of the chakras with the music of Maya herself. The benefits of such activities are undeniable, because to lose weight you need to tune in, understand yourself and learn to control your thoughts, emotions and behaviors. At a minimum, this type of yoga promotes self-awareness and creative potential. The chakras are psychoenergetic centers on the human body, learning to control them, lose weight and lose extra pounds will be much easier for you than before practicing Kundalini yoga.
Yoga for everyone with Rainbo Mars
Another popular yogi of the modern world is Rainbo Mars. Thanks to his "Yoga for All" video lessons, anyone who wants to improve their body through yoga can start doing it. According to Rainbo Mars herself, all you need is a rug, comfortable clothes (shirt, pants or shorts), an empty stomach, no shoes and the presence of desire. An experienced instructor will help you start an active lifestyle, even if you have never played sports.
Basic rules of yoga
So, if you've made the decision to lose weight through yoga, the following tips and tricks will help you get the best results.
- It is best to do yoga in the evening, but morning yoga will be good for you and your health if you do strength or Ashtanga yoga.
- If your classes are held in the morning, it is best to do it on an empty stomach, in case yoga should be after a meal, wait 2, or preferably 4 hours, so that the food is digested and you can take it easy. exercises.
- When performing asanas, try to do them correctly, quality is more important than quantity.
- Do not forget that after a series of asanas, it is necessary to perform relaxation exercises.
- Decide how often you want to do yoga. It is advisable to dedicate at least 1 hour to lessons per day, twice a week.
- While doing yoga, think about changing your diet, giving preference to healthy food, if you want to lose weight and maintain the result for a long time.
Yoga and nutrition
If yoga becomes for you not only a way to stay in good physical shape, but also a part of life, then the issue of food will be no less relevant to you than asanas. Food is an important part of our life, so if you want to lose weight, it is worth changing something in your diet. According to some teachings, the food of yoga is strictly classified: some foods are recommended to be eaten in winter, others in summer, something healthier to eat on an empty stomach, something before going to sleep. One way or another, an integrated approach to losing weight in the form of a specific diet and doing yoga exercises will certainly give results.
Check out the following list of foods that will be especially helpful:
- Honey (instead of sugar, if you can't do without sweets);
- Milk;
- Wheat;
- Fruits other than citrus fruits.
You should also avoid the following foods, which, according to yogis, violate the harmony within the body:
- Alcohol;
- Carbonated drinks;
- Mushrooms;
- Frozen food;
- Red meat;
- Canned food;
- roots;
- Coffee;
- Onion;
- Fish and seafood;
- Spice;
- citrus fruits;
- You;
- Garlic;
- Eggs.
Indeed, yoga mainly promotes vegetarianism, but not everyone can decide to give up meat, but special green cocktails, so popular among yoga practitioners, are worth trying. Such healthy mixtures of vegetables, vegetables and fruits, in combination with low-fat yogurt, have a beneficial effect on digestion, help cleanse the body and, as a result, lose weight. You can find a large variety of recipes on the Internet that you may like. Here is one:
For everyday use, the following recipe is suitable. To take:
- Apple - 1 medium;
- Banana - half large or whole medium;
- Spinach leaves - 10-15 pieces (can be replaced with cabbage);
- Water - ½ glass;
- Fresh parsley to taste.
All components are mixed using a blender, if necessary, you can add ice or other water to the cocktail to make it more fluid.
So, yoga and weight loss are a great combination if you want to change your life for the better. Remember how fit, tough and lean real yogis look. On the way to improvement, it is important to pay attention not only to your appearance, but also to engage in spiritual education, and yoga is engaged in both. It will help you to put your body and soul in order, find harmony with yourself and become just a happy person.