In the fight for a beautiful figure, which is used several ways – good nutrition, sports, pills, slimming teas and even a hunger strike. And remember, all — if you want to lose weight, you need to run, jump, lift weights and otherwise sweat. Yoga and vice versa — to explore, moderate, quiet perform do not too hard exercises. The impression that it is ineffective.
But it is not.The benefits of yoga for women and men is just wonderful! This will not only help you to get rid of excess weight, but will strengthen muscles, increase stamina and flexibility, improve morale.
Does yoga help in weight loss
Those who are already involved in implementation, or only that you might have heard about yoga, as a way to lose weight. This option raises a number of concerns, however, is the effectiveness of these practices has been proven that those who have gone this route.
And the experts in yoga say that they must first understand what yoga is.
This is not just a physical activity, is a process of self-discovery and self-improvement. This affects not only our physical component, but also spiritual. And given the fact that the extra weight is often a problem that sits at the beginning in the head, then the effectiveness of yoga increases.
As psychologists say, the extra weight is man's attempt to protect itself against the outside world, to protect ourselves and yoga helps to lose weight. It is most likely that obesity comes in people experiencing constant stress, dissatisfaction with life.
Thus, even when a miracle pill and throwing off the weight, not the fact that on this page again pulled to harmful and high-calorie food to drown out their internal problems.
Therefore, the struggle with excess weight also includes the changes in his vision of the world, deliverance from fears, problems, increases resistance to stress, etc, this will help yoga for weight loss.
What type of yoga you should choose for weight loss
Those who are just beginning their journey into the world of yoga, you must start with basic simple exercises.
The fact that yoga is not as easy as it seems in yoga for weight loss on the TV. In fact, some exercises require good physical fitness and harmony of the mind and body. Therefore, people who suffer from excess weight, you need to start with the basics.
You should find an experienced teacher who is at the beginning will help you to do it right. This is especially true for those people who are suffering from health problems.
Start yoga at home, you should put with Hatha yoga - this simple yoga for weight loss, is often used in fitness clubs and is suitable for beginners. Most of the exercises that you have ever seen from yoga belong to this species.
Those who do not have health problems and excess weight within 3-5 pounds, you can start Bikram yoga. Other names for this type of hot yoga. These are exercises that are performed in a heated room with high humidity. So you can also to strengthen the critical systems of your body and well, to lose weight.
Yoga and nutrition
Power yoga – this is a special problem that requires serious attention. However, some people who have heard about yoga, who are interested in the question of a slightly different nature – or do not abandon eating meat, started to do yoga. The answer is no. The fact that the rejection of meat – this is purely a personal matter.
Probably the people at first choice, being a vegetarian you should think about yoga for the physical practice to compensate for the gross energy in animal food. Diet change is not necessary. But the most likely is that you yourself do not, because I don't want to pollute your body with different junk food, you'll want the ease of not only movement, but also in the diet.
Set of exercises at home
If you are not able to deal with the coach, it is not necessary to abandon the plan, and should reflect on yoga for weight loss at home. All you need is a Pillow or blanket to lay on the floor and preferably near a big mirror to monitor the movement of the body.
Yoga at home will strengthen your body and help you to get rid of the extra pounds. Armed with this exercise, you'll quickly achieve success and the time needed for a few tens of minutes per day.
A Twist in the pose chair
Stand right, keep your legs together. On inhale, begin to bend your knees and slightly down, hands joined over the head. Having made the semi-recumbo, stop. On the exhale, bend your knees and rotate the torso first to the left – the right elbow should come over the left knee. You need to lean the elbow on the knee, to the maximum extent possible for the rotation of the torso. The head should be rolled to the ceiling. All this time keep your back straight. In this position, you will have to stand for half a minute, while the rhythmic inhale and exhale. Then on the exhale return to the starting position and repeat the same thing, but in the other direction.
This exercise strengthens the muscles of the legs, back, buttocks.
Often place your feet about a meter apart, the legs expand outwards more than 45 degrees. You should feel resistance. On the exhale, bend your knees and crouch until the thighs are parallel with the ground. Raise hands up and bend them at the knee to 90 degrees. Hands should be detected. Hold this position, you must within 30 seconds, the breath must be deep.
This yoga exercise for weight loss belly, strengthen the lower back, and chest muscles.
Adopt the horizontal position. Hands and feet rest on the floor. The entire body should be flat, the back does not bend. For this you need to stretch the muscles of the buttocks and abdomen. Hold this position there is a need for five breaths.
The Plank on one leg
This exercise is very similar to the previous but is more complex. Adopt the horizontal position, only this time, we cannot rely on the hands and on the palms. The arms bend, the body move a little forward. Having felt confidence of the forces, lift the right leg and hold it about on par with the others. Stand in this position for five breaths and then change legs.
Pose of the sage is another good exercise from yoga for weight loss belly and sides.
Be the first to be in a horizontal position with straight arms. Stand with your feet as close as possible, so that the fingers are in the vicinity. The right arm is put on the left, try to feel the balance. Then your body, the right arm raised up and to turn his feet, leaning on the left heel. Try to keep the balance for five breaths. Return to starting position and do the same on the other side.
The Entire Cicada
Lie on the floor face down. Stretch your arms to the front. Slowly inhale while lifting from the floor, the legs and the upper part of the body. Stay in this pose for five deep breaths.
Breathing exercises in yoga
Yoga exercises for weight loss and breathing practices of two complementary things. The fact that the use of proper breathing we increase its energy. In addition, performing the breathing exercises, also in addition to the tuition, is very useful. The breathing techniques have a positive effect on the entire body faster to get rid of toxins, improve the digestive system. So is the weight loss process, which is faster.
Here are some of such practices:
- Become straight, feet shoulder width of the pelvis. Inhale, then exhale sharply, you really need to push air out of ourselves, and thus, it is possible to tighten up the belly to the spine. The body should be motionless and relaxed, and rapid breathing. In one approach run about 30 breaths, gradually increasing their number. Also increase the number of approaches.
- The second exercise is performed after the previous one. This requires to squeeze the largest muscle of the pelvic floor. Hold them, slowly exhaled and carried out semi-recumbo, hands on the hips, abdomen, again the approach to the spine. A full breath, held for a few seconds, your breath, and then relax the pelvic muscles and slowly inhale. To perform the exercise 3 to 5 times.
Yoga has its contra-indications. It is important not to overdo it, to be included in their physical abilities.You should pay attention to previous injuries or existing problems, and try to avoid exercises that target these parts of the body.
Postoperative, Oncology, disorders of the musculoskeletal system is contraindicated for yoga. If you are too tired, you have a fever and having a fever, or worsening of a chronic illness, yoga is put on time.
Yoga for beginners for weight loss preferably carried out initially under the supervision of a coach.
Therefore, it is necessary to imagine that yoga is not a magic pill that will help you to quickly acquire the desired shape. Yoga is a process and not the result. You have to enjoy it, to the conscious approach.
Effective yoga for weight loss is only in the case, if you regularly perform the exercises, gradually increasing their complexity, as well as watch your diet. Exercises — to classes in the hall of the bus, or at home-yoga for weight loss — you should try to perform quickly, and to learn to feel each exercise, listen to your body, to feel the processes that occur there.
If yoga is approached correctly, it will save not only pounds, but also from stress, anxieties, fears, and improve health and morale.