Does yoga help you to lose weight with health benefits?

Yoga is an ancient philosophical doctrine that came to us from India, which preach a particular system of values, which are directed towards the achievement of the human state of spiritual and mental exaltation. To reach enlightenment is possible through the strengthening of the spirit and the body with the mental and physical practices.

yoga for weight loss

Today, few people go into the philosophical side of science, many have adopted the only system of physical exercises called asanas. However, yoga helps to learn the capabilities of his body, to escape for a while from the everyday and to look deep in yourself. Works on my body, breathing person trains endurance, concentration, it becomes increasingly resistant to stress and a gradually changing consciousness and the way of life.

Indications and contraindications for hours

To get rid of excess pounds, you will have a positive impact on health. Yoga will help you not only reduce weight, but also to cope with many diseases. These classes will be useful:

  • if you have problems with the spine;
  • joints;
  • the differences in the blood pressure;
  • the digestive disorders;
  • diseases of the urogenital sphere;
  • nervous tension due to constant stress, including insomnia and chronic fatigue.

Of teaching is to give up completely:

  • in disorders of the psyche;
  • organic lesions of the heart, including malformations, tachycardia, atrial fibrillation, aneurysm of aorta, dystrophy of myocardium;
  • diseases of the blood;
  • traumatic injuries of the brain;
  • cancer.

You need to temporarily refrain from yoga:

  • when receiving medicines in large quantities;
  • exacerbation of any chronic diseases;
  • after the surgery;
  • extremely low or high temperature of the body;
  • completion of massage;
  • after bath or sauna (on the hours it is possible to start not earlier than after 8 hours);
  • on a full stomach.

What types of yoga there are and what to choose for weight loss beginners?

The main question that plagues beginners who have decided to practice yoga, which direction to choose? Indeed, styles of yoga, there are many, and their choice depends on what goals you want to achieve.

If the main goal is weight reduction, the most effective here are Bikram yoga and Ashtanga yoga, although, by and large, for you to lose weight will eventually help all sorts.

  • Bikram yoga (it is also called "hot" yoga) is a form of Hatha yoga and is a dynamic 26 asanas and 2 breathing exercises that must be performed in a well-heated room with high humidity. Such training can burn up to 700 calories per session. The downside is that not all schools may create the necessary conditions for it, so Bikram yoga is practiced everywhere.
  • Ashtanga yoga is a dynamic practice hard to be able to form lean muscle. In one session you can spend up to 600 calories. This type of yoga includes a passage way consists of eight steps. Each level is superior to the previous in complexity. The asanas combined with breath work (pranayama) and repetitive movements associated with breathing (Vinyasas).
  • yoga for weight loss methods
  • Hatha yoga is the initial stage of Raja yoga, her goal is to physically prepare the body for meditation with a series of physical and mental exercises that strengthen the body and spirit. It is a complex of static views, allowing to deeply examine all the muscles and speed up the metabolism.
  • The power or power yoga was developed in America in the mid 90-ies. It is on the basis of the exercise of Ashtanga yoga, but the asanas are not performed in a strict order. Classes power yoga endurance train and give quick result. In the initial phase are used in static exercises of Hatha yoga, with well worked muscles of the legs, arms, back, and hips, and even out muscle imbalances. The more advanced level, when students are already in full command of your body, proceed to dynamic exercises.
  • Kundalini yoga is a synthesis of static, dynamic, breathing exercises, meditation and mantras. All these practices allows to awaken the Kundalini energy dormant at the base of the spine, and lift it gradually as the energy channels to the highest chakra Sahasrara.
  • Yoga for the fingers or wise on the basis of the fact that on the palms and fingers are acupuncture points associated with different organs. Regular pressure on these points helps to cope with stress, improve vision, hearing, acceleration of metabolism, relief of many diseases and to maintain overall body tone.
  • Yoga in the hammocks is perfect for people who execute traditional exercises causes difficulty for a number of reasons, for example, in problems with joints or back problems. As the exercise is useful for the to deal with fat people and women after delivery. Classes take place in a special hammock consisting of fabric, equipped with additional handle and rope for fastening. In the room of the bodies may be mounted with the hooks on the ceiling, and in the summer it is possible to attach it to a tree or a street horizontali bar to make it open.
Practices are designed to work with the awareness, they develop the ability to observe your thoughts, emotions, feelings, to help you better know yourself

What time of day is best to do and what is the optimal duration of studies

Indian yogis begin their practice in the morning hours of the dawn, and for good reason. Morning yoga helps to awaken and energize for the whole day. It is the morning hours are the best for yoga. Unfortunately, not all the morning is the time for full employment. Do not disturb: to perform your morning asanas, it is enough 20-30 minutes to increase blood circulation, metabolism of the project, warm up joints and muscles to prepare the whole body to the working day.

Approach to the selection of exercises for your morning workout, especially for beginners, we must be reasonable — the higher the risk of injury. On the morning of the complex is more suitable for the slow stretching exercises, performance of which is not necessary to make a great effort, for example, a floor pose or butterfly. The power and dynamic loads it is better to be left for the evening workouts.

The optimal duration of yoga session — a half to two and a half hours, depending on the level of training. The length of time for exercising should be increased gradually. Definitely need to practice regularly, at least 3-4 times a week. Daily activities at first to exhaust yourself is not worth it — the body, especially the untrained, the required days of rest.

yoga exercises for weight loss

Those who could not sleep, and is feeling overwhelmed, pay attention to exercise before bedtime. To avoid problems with sleep, the room should be aired before, and the last meal should be 3 hours before bedtime.

To start with complex exercises Sirshasana (headstand), but you need preparation: lying on your back, first you need to relax, and then slowly inhale and exhale, imagining the air coming out of all parts of the body. You can now approach the wall and stand on your head, trying to hold it in this position for as long as possible, ideally up to 3 minutes.

Well, before going to bed and exercise Viparitakarani mudra, similar to the famous "birch": the supine position is necessary to tear off feet from the floor, while the elbows should rest on the floor, and palms in the lower part of the back. In this position you should stay for 2 minutes.

Yoga for weight loss at home

To start yoga classes with a better instructor. But if there is no time to visit the gym, you can do at home with the help of video tutorials from experienced experts. Consider a few simple exercises for beginners, makes it well worked on the problem areas and the extra pounds disappear.

To get rid of belly fat and sides

Before performing asanas, it is always necessary warm-up. For this purpose, a suitable bending forward and towards the side turning the body left and right, rotation of the hips. Now you can start to static asanas.

Paripurna navasana

  1. You need to sit upright and stretch your legs in front of him, connecting them together. Of the body with the feet should form the right angle.
  2. Then the hull should lean back at a 45-degree, and extended legs to raise, so that the right angle was preserved.
  3. The hands are extended straight forward for the maintenance of body balance.
  4. Hold that position for 10 seconds.
  5. To return to the starting position.

In the course of this exercise the body and legs should form a right angle

Uttanasana

  1. Starting position standing: stretch down and straighten the arms.
  2. Pulling the kneecaps up for the stretching of the muscles of the legs.
  3. While taking a deep breath, at the same time pulling the hands up and clasp the knees.
  4. Tilt your body down, trying his forehead, to get in the feet and hands should touch the floor. Stretching of the abdominal muscles.
  5. To stay in this position for a count of ten.
  6. To return to the starting position.

Repeat the exercise 5 times.

The body should be touching the feet as close as possible

De navasana

  1. Sit on the floor, stretching your legs straight in front of him.
  2. Cross my fingers and put them on the back of the head.
  3. On the exhale), reject the case back and the feet out of the floor at 40 degrees.
  4. To stay in this position for 10 seconds and return to the starting position.

Repeat the asana 5 times.

The tension of the abdominal muscles helps to keep the balance

Savasana

Exercises of relaxation, which you can complete complex.

  1. Lie on your back, legs and arms spread to the sides.
  2. To relax the muscles of the whole body. Stay in this position for 20 minutes.
In this exercise, you should try to distract yourself from all thoughts, to make sure that every muscle was relaxed

Works on thighs and buttocks

A few simple exercises will help to improve the shape of the legs and tighten the buttocks.

"Flying eagle"

  1. Feet put on width apart, the right foot put forward, hands on his belt.
  2. Low Crouch.
  3. To go up, as if pushing on the fuselage, at the same time bend the right knee, arms slightly bent at the elbow, while the right to get it back, and the left put forward.
  4. Hold this position for up to 10 seconds.
  5. Again, sit down on a low level.

Repeat the exercise 10 times by changing the legs.

To keep the balance, you need to strain the abdominal muscles

"Swivel chair"

  1. Sit on the floor, legs in front of him, bending them at the knees, the feet lean to the floor, hands placed on the waist.
  2. Feet to raise with the body, they form a 45-degree angle, with hands to dissolve in hand.
  3. Trying to keep the angle between the legs and the torso, take both hands to right and feet left.
  4. Then, without feet touching the floor, rotate legs to the right, and the hands above the head on the left.

To complete the 10 cycles.

yoga for weight loss for beginners

"Winged feet"

  1. Get on all fours, straighten your back.
  2. Left leg bent at the knee until the heel was on the same level with the buttocks.
  3. The right foot slowly straighten up and pull.
  4. Hold this position for up to 10 seconds.
  5. To return to the starting position.
  6. Repeat the same for the straddle.

To complete the 10 cycles.

During exercise it is important to follow back, so she was directly

Beautiful hands and healthy back

To look young and confident always helps a beautiful body posture. It is an indicator of the health of the back. To gain a good posture, at any age, and it will help you a few simple asanas.

Child's pose

  1. To kneel, joining the big toes and the knees about shoulder width apart.
  2. The torso, placing it between the knees, at the same time sitting on your heels.
  3. Hands should be placed shoulder-width apart from the elbows of the arms, they are pressed firmly on the floor and stretch as much as possible.
  4. The forehead touch the floor.
  5. Without lifting the buttocks from the heels, slowly pulling to the side of the torso.
  6. The breathing should be smooth.

Hold in this position for 1-2 minutes.

When performing exercises need to feel, as well as the back and buttocks are drawn in opposite directions

Dog pose upside down

  1. The previous asana is the starting position.
  2. On the inhale lift your pelvis up, knees straighten.
  3. The weight of the body to move the feet, heels off the floor not to interrupt.
  4. Thigh strain, the pull of the patella.
  5. Back and arms should form one line.
  6. Of the head and neck should be relaxed.
  7. Breathing should be free.

Stay in this pose for 1 minute.

yoga for weight loss of the body locust
Exercise will help you cope with the pain by pinching of the sciatic nerve

Locust pose

  1. Lying on his stomach, pull straight arms forward, forehead pressed to the floor, and the legs connect.
  2. On the inhale mentally to pull the lower part of the back, buttocks to pull to the soles of the feet.
  3. On the exhale, lift your right arm and left leg.
  4. On the inhale to return to starting position.
  5. On the exhale, lift your left arm and right leg.
  6. To return to the original position

Repeat the cycle 3 times.

It is now possible to rest a minute, and then to complicate the task.Lies on stomach, feet together, hands are placed along the length of the body.On the exhale, lift legs and arms simultaneously and pull them back.

To facilitate the task of the foot can be a little diluted.Try to hold in this position for as long as possible and to return to the starting position.Repeat the exercise 3 times.

18.12.2018