To bring the body into shape, to get rid of extra pounds or to save an existing result is easy and simple with the help of yoga. Despite the fact that losing weight with the help of yoga is not the fastest process, from the point of view of medicine it is more organic and gentle. You can choose the best direction for yourself.
Slim Yoga includes effective asanas aimed at fat burning; classes on Hot Yoga are held in a room warmed up to 30-35 degrees, which contributes to increased sweating and the removal of toxins from the body; Vinyasa Flow is a dynamic practice where asanas flow sequentially one into another. In addition to physical exercises, active breathing practices such as kapalabhati, agnisara dhauti, nauli will help tone the muscles. We tell you how not to get confused in all these complex names.
Studies show that the key to losing weight (at least sustainable weight loss) is exercise. The combination of proper nutrition and sports is the best way to lose extra pounds. In short, you need to burn more calories than you consume. Yoga is the same kind of physical activity as any workout in the gym, only less intense.
Yoga is a holistic ancient system of working with the body, primarily aimed at feeling your body, relaxing, removing blocks and the ability to control it. Such physical activity can enhance overall health, including speeding up metabolism (metabolism). And increasing metabolism is the basis of training for weight loss, – explains Anastasia Yurkova, master trainer for group programs in the federal network of fitness clubs X-Fit.
Asanas themselves (postures and yoga exercises) are a good power load, which also helps to reduce body weight. And if you perform them quite dynamically, then you can also get the effect of both cardio workouts.
Intensive yoga (Ashtanga and Bikram Yoga) burns almost as many calories as weight training with weights (about 450 calories per hour).
Ashtanga Yoga combines several pre-existing practices and aerobic exercise with your own body weight. It is practiced primarily as a series of transitions from asana to asana, only at a fast pace.
Ashtanga Yoga pays particular attention to the development of strength and endurance, while classical yoga, by contrast, focuses on breathing, relaxation and the development of flexibility.
Bikram Yoga (or "hot yoga") was invented by the Indian Bikram Chowdhury. At a young age, a novice yogi injured his knee, because of which he had to abandon classes for some time.
His practice helped him cure his injured leg. Bikram came up with the idea to recreate the conditions of the humid warm climate of India, in which Hatha Yoga asanas are traditionally performed. It turned out that exercises performed with a sufficiently warm body provide the maximum healing effect.
Brian Tracy, a professor in the Department of Health and Physical Science at the University of Colorado, conducted a study involving 11 women and 8 men aged 18 to 40 years. It turned out that in 90 minutes of doing bikram yoga, men burn an average of 460 calories, and women – 330 calories.
To conduct classes on Bikram Yoga, special rooms are equipped, the temperature in which is raised to 40 Â° C with a humidity of 80 percent. Bikram Yoga for beginners includes a set of exercises of 26 asanas performed at a fast pace. Of particular importance is the order of asanas. It must be strictly observed.
Each preceding posture provides preparation of the body for the next, and also contributes to the flow of blood to the desired part of the body. Thanks to this sequence, the load grows smoothly, and weight loss is achieved in the most natural way.
Yana Ananyeva, trainer of ZARYAD.studio, shared a set of exercises aimed at pumping the whole body.
1. Uttanasana. Stand on the mat, feet together, big toes connected, reach up with the crown of your head, lower your shoulders down. With an exhalation, begin to form in the pelvis, bringing your stomach closer to your hips, and stretch your nose to your knees, but try not to round your back too much. Wrap your arms around your knees or lower legs, transfer the body weight more to the toes, increasing the traction along the back of the legs. Stay in this position for 30 to 50 seconds. Then carefully return to an upright position, slowly turning the vertebra behind the vertebra. Uttanasana enhances blood circulation along the back of the thighs, due to which there is active fat burning in this area.
2. Parivritta is utkatasana. From the previous exhaled position, lower the pelvis below, parallel to the floor. Take a look at your toes from under your knees. Stretch your arms above your head up, stretch your whole diagonally behind your arms, and then exhale, put your right hand on the floor to the left foot, and stretch your left up. Push your right shoulder from your left leg, opening your chest to the ceiling even more. Breathe calmly and deeply in this position for another 40 seconds, then return to the starting position and repeat to the other side. In this asana, the abdominal cavity is actively working, due to twisting, massage of the internal organs takes place, the body becomes easier to cope with the removal of toxins and toxins.
3. Vasishthasana. Settle on the rug in the position of the strap – the wrists under the shoulders, the whole body in one straight line, the heels tend to the floor. With an exhale, transfer the body weight to the right hand, and lift the left hand up. Push your hand off the mat, pushing the basin up. Stay in this position for 60 to 80 seconds, then return to the starting position and repeat on the opposite side. Thanks to this pose, the entire body, the muscles of the press are strengthened, the body warms up and the process of losing weight starts.
4. Virabhadrasana with twisting. From the position of the strap, move the right leg between the arms, the angle at the knee is 90 degrees. Close the pelvis, straighten the left leg, open the chest, arms stretch up. Put your hands palm to palm with a gesture of namaste and hold your hands to your chest. With an exhalation, catch with your left elbow on the right knee, move your shoulders down from the ears, point the shoulder blades to each other, with each exhale push off from the knee, opening the chest to the ceiling. Stay in this position for another 50-60 seconds, then exit the pose and repeat on the left foot. Thanks to the twist, an internal fire is kindled, digestion improves, and metabolism is accelerated.
5. Dhanurasana. Sit on a rug on your stomach, grab your ankles with your hands and, with a breath, stretching your legs, open your chest. Start swinging back and forth, massaging the abdominal region. Due to such a light massage, everything superfluous from the abdomen goes away, digestion improves, the body comes in tone, and the mood rises.
How often do you need to do yoga to lose weight?
The answer is simple – as often as possible. It is advisable at least three to five times a week for at least one hour. It is better that the practice lasts 90 minutes.
On other days, combine practice with more relaxing activities: hatha yoga, for example. If you are a beginner, then gradually increase the intensity of practice. This will allow you to develop flexibility and protect against injuries. If on certain days you do not have time for a full lesson, then devote at least 20 minutes to the practice. And of course, allow yourself one full day of rest every week. Combine yoga with walking, cycling or swimming for an extra â€œboostâ€ of the cardiovascular system, – the expert says.
According to Anastasia Yurkova, one should not forget that yoga is not only the performance of asanas, but above all the whole philosophy of relationships with oneâ€™s own body. Experts assure that if you engage regularly and consciously, the body itself will require you to change the nutrition system. In addition, by calming your mind through regular practice, you reduce the psychological need to seize stress, it becomes easier to control your appetite, which, in turn, leads to weight loss.
Separately, it is worth mentioning pranayama (breathing exercises). They contribute to the normalization of the entire body, improve metabolic processes in the body and calm the nervous system.