Does yoga help to lose weight with health benefits?

Yoga is an ancient philosophical doctrine that came to us from India, preaching a particular system of values, aimed at achieving the human state of spiritual and mental exaltation. To reach enlightenment is possible through the strengthening of body and spirit with mental and physical practices.

Today, few people go into the philosophical side of the teachings, 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 mundane and to look deep inside himself. Working on my body, breathing person trains endurance, concentration, becomes resistant to stresses and are gradually changing the consciousness and lifestyle.

Benefit to physical health

Many diseases occur on the background of stress. The constant tension can cause hormonal disruption, nervous disorders, malfunctioning of the immune system. That's why it's so important to learn to control yourself, change your consciousness, tune in a positive way.

If we talk about the physical aspect of the classes, yoga develops stamina, flexibility, stretching, helps to find harmony.

5 reasons to do yoga for weight loss

People who regularly practice yoga, confirm its effectiveness for weight loss. This is facilitated by a number of factors:

  1. Most of the asanas are static exercises with change of position, which suggests the extreme tension of all muscles, including the deep, to retain body balance.
  2. Special breathing technique speeds up the metabolic processes in the body by almost 30%. This happens due to the saturation of the body with oxygen, which breaks down fat cells. Food starts digesting faster and the hunger is not there, but felt an unprecedented surge of energy.
  3. Yoga teaches us to cope with stress. Often the stress causes the need to "snack" problem.
  4. Yoga reduces levels of cortisol — a stress hormone that provokes the deposition of excess fat, especially in the abdominal area, and surges in blood glucose.
  5. After class, normalized sleep, and for weight loss it is important to sleep well.

What results to expect

Many are skeptical of yoga as a means of weight loss, citing the fact that over one-hour training session burned an average from one hundred and fifty to two hundred calories, while the same for the duration of strength training will burn from three to five hundred.

Yes, the result will not be quick, the first changes you will notice after 2-3 months of regular classes. The scales at the initial stage, many disappoint. But weight loss is bound to happen, just not as rapidly as many would like. Even if the weight is standing still, the volume of the body will decrease a few inches, but the muscles will find relief. This means that fatty tissue will gradually be replaced by muscle.

Weight loss is not only and not so much the burning of calories. The meaning of yoga — the attainment of harmony between the conscious and the physical condition of the body. The person becomes more susceptible to all the processes occurring within his body, and gradually comes to the need to change dietary habits, to reconsider system of relations with people and life in General.

Indications and contraindications for classes

Getting rid of extra pounds, would have a positive impact on health. Yoga will help not only reduce weight, but also to cope with many illnesses. These classes will be useful:

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

From the lessons is to give up entirely:

  • 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 brain injuries;
  • cancer.

You need to temporarily refrain from yoga:

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

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

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

If the main purpose is weight reduction, the most effective here are Bikram yoga and Ashtanga yoga, although, by and large, to lose weight will ultimately help all kinds.

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

Indian yogis begin their practice in the morning at dawn, and for good reason. Morning yoga helps to awaken and energize for the whole day. That is the morning hours are the best for yoga. Unfortunately, not all the morning is the time for full employment. Do not be upset: to perform your morning asanas, it is sufficient 20-30 minutes to increase blood circulation, metabolism start, 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. For the morning of the complex is more suitable for the slow stretching exercises, the performance of which is not required to make a great effort, for example, cat pose or butterfly. The power and dynamic loads is better left for evening workouts.

The optimal duration of yoga session — half to two and a half hours, depending on the level of training. The length of time of exercise 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 a beginner, the required days of rest.

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

To begin with complex exercises headstand, but it needs preparation: lying on your back, first you need to relax, 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 in this position for as long as possible, ideally up to 3 minutes.

Good before bed and exercise Viparita karani-sapiens, resembling the familiar "birch": the supine position is necessary to tear off feet from a floor, while the elbows should rest on the floor, and palms in the lower back. In this position you should stay for 2 minutes.

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What else you need to know about classes

Often women are interested in, whether it is possible to conduct classes in "critical" days? Yes, periods are not a contraindication for yoga. For this period excluded only strength exercises, twists and backbends should also refrain.

Clothing for yoga should be made of natural fabrics, loose and comfortable. Shoes for yoga are not needed at all — to do better barefoot, or at least in socks.

You must train on an empty stomach. In the morning — before Breakfast, day or evening, 3-4 hours after a meal. If you suffer unbearable hunger, shortly before classes are allowed to drink a glass of juice, milk or tea.

Age restrictions for yoga does not exist. Children can be taught asanas since 5 years.

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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, doing that well worked out the problem areas and the extra pounds disappear.

Get rid of belly fat and sides

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

Paripurna navasana de

  1. You need to sit straight and stretch your legs in front of him, connecting them together. The body with the legs should form a right angle.
  2. Then hull need to lean back at 45 degrees, and extended legs to raise so that the right angle was preserved.
  3. Arms extend straight forward to maintain body balance.
  4. Hold that position for 10 seconds.
  5. To return to the starting position.
  6. Repeat the exercise 5 times.

Uttanasana

  1. Starting position standing: stretch down and straighten the back.
  2. Pulling the kneecaps upward to stretch the muscles of the legs.
  3. While taking a deep breath, simultaneously pulling her arms up and clasp the elbows.
  4. Tilt your body down, trying forehead to get his feet and hands should touch the floor. Stretch the abdominal muscles.
  5. To stay in this position for a count of ten.
  6. To return to the starting position.
  7. Repeat the exercise 5 times.

Muktasana 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 legs off the floor at 40 degrees.
  4. To stay in this position for 10 seconds and return to starting position.
  5. Repeat the asana 5 times.

Savasana

Exercise at relaxation, which you can complete complex.

  1. Lie on your back, legs and arms spread to the sides.
  2. To relax muscles of the whole body. Stay in this position for 20 minutes.

Working 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, right foot put forward, hands on his belt.
  2. Low Crouch.
  3. To rise sharply, as if pushing the hull up, at the same time bend the right knee, arms slightly bent at the elbow, while the right to get back, and the left put forward.
  4. Hold this position for up to 10 seconds.
  5. Again, sit down low.
  6. Repeat the exercise 10 times with a change of feet.

"Swivel chair"

  1. Sit on the floor, feet in front of him, bending them at the knees, the feet lean to the floor, hands placed on the waist.
  2. Feet to raise to with body they formed a 45 degree angle, with hands to dissolve in hand.
  3. Trying to keep the angle between legs and torso, take both hands to the right and feet left.
  4. Then, without feet touching the floor, rotate legs to the right, and hands over the head to the left.
  5. To complete 10 cycles.

"Winged feet"

  1. Get on all fours, straighten your back.
  2. Left leg bent at the knee to the heel was on the same level with the buttocks.
  3. Right leg slowly straighten and retract.
  4. Hold this position for up to 10 seconds.
  5. To return to the starting position.
  6. Repeat the same a straddle.
  7. To complete 10 cycles.

Beautiful hands and healthy back

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

Child's pose

  1. To kneel, joining the big toes and the knees around shoulder width apart.
  2. Torso, placing it between the knees, at the same time sitting on your heels.
  3. Hands should be positioned shoulder-width apart from the elbow to the hands they are pressed tightly to the floor and stretch as far as possible.
  4. Forehead touch the floor.
  5. Without lifting the buttocks from the heels, slowly pulling the side of the torso.
  6. The breathing should be smooth.
  7. Hold in this position for 1-2 minutes.

Dog pose upside down

  1. Previous asana is the starting position.
  2. On the inhale lift your pelvis up, knees straighten.
  3. The weight of the body to move on your feet, heels off the floor not to interrupt.
  4. Thigh strain, the pull of the patella.
  5. Back and arms should form a single line.
  6. Head and neck should be relaxed.
  7. Stay in this pose for 1 minute.

Exercise will help to cope with the pain while the sciatica

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 back, buttocks to pull to the soles of his feet.
  3. On the exhale, lift your right arm and left leg.
  4. On the exhale, lift your left arm and right leg.
  5. To return to the original position
  6. Repeat the cycle 3 times.

It is now possible to rest a minute, and then to complicate the task.

  1. Lie on stomach, legs together, hands placed along the body.
  2. On the exhale, lift legs and arms simultaneously and pull them back.
  3. Try to hold in this position for as long as possible and return to starting position.
  4. Repeat the exercise 3 times.
24.02.2018