If the problem of excess weight has provoked a number of serious diseases, you should start losing weight. If you believe all the publicity stunt, it is now a lot of ways to lose weight. You can, for example, sit on one of the many diets. But most diets differ one unpleasant feature – do not give stable results. Once you’re hungry, but happy with the results, you quit the diet, extra kilos come back. That means we need to increase physical activity. And there is a wide choice of: jogging, fitness, swimming, aerobics and much more. However, when you abruptly stop exercise, your weight creeping back.
Does yoga to lose weight?
We can not say that as soon as you prefer yoga, you start to lose your excess weight. Most likely, the first two years will not produce tangible results, because yoga do not burn as many calories, such as walking or running. And indeed yoga
Often, the problem of excess weight is associated with improper metabolism, hormonal malfunction in the body, with the stresses that trigger appetite, and as a result of overeating. Yoga, unlike the fitness and diet does not fight the effects of the disease (excess weight and a number of related diseases), and from factors (incorrect metabolism, hormonal failure, stress, etc.). Therefore, yoga as a means of losing weight, showing its effectiveness only in the long run.
The founder of classical yoga school Victor Boyko writes about weight loss as follows: “When you come to a balanced set, which will be fully represented power asanas -” standing “on the minute and a half, press for a minute and sets of three-to-Paripurna and Ardha Navasanam, chaturanga Dandasana a couple of times on the minute the plus handstands – nothing will be no excess weight or cellulite. Another thing that will be spent on this year and a half or two. “
To speed up the weight loss process, it is advisable in your daily routine to include fitness and yoga combined with proper nutrition. Then the result will not wait very long. But remember that as soon as you get a good result, and the extra weight will go away, do not stop there, but should continue to practice yoga.
Yoga “tools” for weight loss
Asanas . Asanas, or yoga poses themselves are not treated and heals. But they start self-regulating body functions that configure the underlying biochemical processes, including the work of metabolism, which violations are a major cause of excess weight.
Pranayama . Pranayama, or breathing exercises, which at first glance may seem insignificant in the fight against obesity, in fact, saturate the body with oxygen, which stimulates beneficial changes in the nervous system, normalizes metabolism and improves the function of internal organs.
Philosophy . Yoga teaches us to accept yourself for what you are now, and to be happy in this moment. In this connection, there is no need to compensate for internal discomfort food, ie the problem of overeating due to stress goes away by itself.
Yogic power . Yoga gives useful tips on building power, which sometimes forgets the modern man. In addition, anyone who regularly practices yoga, says that the practice of naturally struggles with hunger.
Yoga exercises for weight loss
Standing poses, tend to burn more calories and fat, because their implementation requires more effort, which causes increased heart rate and acceleration of metabolic processes in the body. Asanas – Utthita Trikonasana , Virabhadrasana I and Ardha Chandrasana – removed excess fat around the waist, making the thigh slimmer, strengthen leg muscles, buttocks and press.
1. 2. UtthitaTrikonasana Virabhadrasana 3. Ardha Chandrasana
Uthitta Trikonasana
Take a deep breath and jump arrange stops at 1.15 meters. Hands lift, spreading them apart at shoulder level, palms down, and keep them parallel to the floor. Turn right foot 90 degrees to the right. Turn the left foot slightly to the right, keeping the left leg stretched and strained from the inside of the knee.
Tilt your torso, bringing the right hand to his right ankle. If possible, put a hand on the floor completely. Beginners, who is hard to bend, can not take the hand of the ankle and shin.
Pull the left arm up – hand must take a vertical position so that it went right shoulder line. The back side of the legs, upper back and pelvis must be in the same plane. Please look at your left thumb outstretched hand.
Keep this position for 30 seconds to 1 minute, breathing deeply and evenly. Then raise your right hand on the floor. Inhale and return to starting position.
Now turn the left foot 90 degrees to the left, right foot slightly to the left, tighten both knees and do the asana in a mirror image.
Exhale and jump back to the starting position.
Virabhadrasana I
Take a deep breath, stand with your feet about 1.2 meters. Hands lift the side at shoulder level, turning them palms down.
Right foot, turn 90 degrees to the right and the left – a little to the right, keeping the left leg stretched and strained in the knee. Exhaling, bend your right knee until your right thigh parallel to the floor will not appear, and the right shin perpendicular to the floor so that between the right thigh and the right calf was formed a right angle. Bent knee should not be nominated for the ankle, but should be in line with the heel.
Hands try to draw as much as possible to the sides. Head turn to the right, sending a glance at his right hand.
Keep the posture for 20 – 30 seconds and breathe deeply at the same time. On the inhale, return to the starting position.
Now do the same exercise to the other side: turn the left foot 90 degrees to the left and right foot – slightly to the left, bend your left knee and do the exercise on the left side.
Ardha Chandrasana
Stand in Trikonasanu to the right side.
As you exhale, bend your right leg slightly. Place the palm of his right hand on the floor and touch the floor with your fingertips of his right hand.
Hold this position and take two breaths. Then exhale and lift your left foot off the floor. Pull the right hand and right leg. Good shoulders squared, expand the chest to the left.
Keep balance in this pose 20 – 30 seconds, breathing deeply and evenly. Those who find it difficult to keep a balance on their own can use the wall as a support for the body.
Then lower your left foot on the floor and repeat the pose on the left side.
Besides the above postures recommended to Paripurna Navasanu , Pashchimottanasanu , Shalabhasanu , Dzhathara Parivartanasanu and inverted postures – Salamba Sarvangasanu , Salamba Shirshasana , Halasanu .
