Yoga is not just a set of exercises, but also an opportunity to get to know yourself better. Some do it to relax, others meditate, someone tests their body, and some just want to lose weight through yoga. In this article, you will find out if yoga helps you lose weight and what you need to do to lose those extra pounds.
How can yoga help you lose weight?
Yoga is a whole complex that helps to keep your body in good shape. Also, yoga is different in that it helps to cope with all the factors that affect the appearance of excess weight. During exercise, you expend a huge amount of calories, although at first glance, doing the exercise seems to be something easy. It also improves metabolism, which facilitates the absorption of food without the deposition of fat reserves. And of course, if yoga becomes more than a sport for you, you can develop healthy eating habits that will help you maintain your ideal weight.
There are several types of yoga, but the basis of any is a certain posture, they are called asanas. Each asana is aimed at developing breathing, aligning posture and, of course, losing weight. To achieve results, it is necessary to choose certain exercises that will comprise your workouts. But first, let's figure out which type of yoga will help you lose weight.
Varieties of yoga for weight loss
Each type of yoga for weight loss carries a set of asanas that develop endurance, flexibility, strengthen muscles or help to stay in good shape. Below from the list, you can choose any technique that you like in the fight against excess weight.
- Ashtanga yoga - combines a quick change of postures in a certain sequence with the observance of a certain breathing technique.
- Hot yoga (Birkam yoga) - combines a change of 26 poses in conditions of high air temperature (up to 100 degrees), a kind of intense sweat loss.
- Respiratory yoga is a set of exercises aimed at developing correct breathing, which contributes to the harmonious state of your body.
- Indian yoga is a whole area that combines a set of asanas, spiritual practices and is more likely a new way of life than training.
- Kundalini Yoga is based on cleansing the chakras through meditation, chanting and performing asanas.
- Power yoga is designed for hardy people and is somewhat reminiscent of a combination of aerobics and Ashtanga yoga.
- Static yoga (Hatha yoga) is the most popular type of yoga aimed at physical improvement with the help of asanas, in which your body must remain in a certain fixed position for some time.
Basic yoga asanas for weight loss
In one form or another of yoga, certain asanas are used. If you find it difficult to decide on a specific type, then you can simplify your task and just start doing exercises from yoga itself, which will help you lose weight. Below are examples of asanas that differ in technique. Try each of them, perhaps this will be the first step on the path to losing weight.
Breathing exercises
The simplest breathing exercise will help you understand the importance of correct breathing technique during yoga. Stand up straight, spread your legs, relax. Try to inhale sharply and as deeply as possible through your nose, you should feel that the stomach and back are as close to each other as possible. Then we breathe out calmly. Similar breathing techniques, but more complex ones, are performed while sitting, half-squatting, and so on.
Static Slimming Poses
Tree pose
One of the simplest asanas is called a tree. You need to stand up to your full height, straighten up, tighten your stomach. Place your feet a short distance away. First, lift your left leg and place your foot on the inside of your right thigh. Hands should be slowly raised and palms together above the head. Try to hold the pose for 30 seconds. Then repeat the asanas for the other leg, returning to the starting position.
Chair pose
Starting position - standing, legs apart, arms down. Gain a full chest of air and, as you exhale, begin to squat, as if on a chair, at this time we direct your arms straight up, and tilt your body forward a little, observe your posture. Once your thighs are nearly parallel to the floor, hold this pose for 30 seconds. Then we smoothly return to the starting position.
Warrior pose
There are many varieties of this asana, both simpler and very complex. The simplest version of the warrior's pose is holding your arms above your head (palms connected), spread your legs wide enough from each other, while turning your face and body to the right. The feet also need to be rotated and the right knee bent so that the thigh is parallel to the floor. The left leg at this time should be extended almost parallel to the floor. For 30 seconds, try to maintain the pose and return to the starting position. Then repeat the warrior pose, looking the other way.
Downward looking dog pose
Another popular asana is the downward facing dog pose. Thanks to it, the muscles of the legs and arms are strengthened and stretched, as well as the posture makes it easier to feel during menstruation. It is necessary to get on all fours (squat down), the knees do not touch the floor, and the arms are extended and also rest on the floor, the head is lowered. From the starting position, begin to straighten your legs, your hands remain on the floor, and the fifth point is the highest. Try to stay in this position for at least 1 minute and then return to the original position.
Of course, it can be difficult to understand right away how, how often and how intensively the exercises are performed, especially if this is your first time with yoga techniques. In this regard, classes with a trainer will be most useful. If you do not have the opportunity to go to yoga, there is always an alternative - classes at home using video lessons from famous yoga trainers and masters.
Do yoga at home with video tutorials
Lose weight with Jillian Michaels
If you have not decided for yourself which is better - yoga or fitness for weight loss, then pay attention to the high-intensity interval training from Jillian Michaels. Its effective course is designed for both amateurs and professionals, as well as for beginners. You can do your daily workouts with a famous trainer at home. It's enough just to find videos with which you will begin to improve your body. Her video lessons, available to everyone, can be easily found on the Internet - watch online or download absolutely free.
Yoga and Pilates by Denise Austin
Another legendary woman, mother of 2 charming daughters and a fitness guru, unequivocally and positively answers the question: "Is yoga good for weight loss? "It is enough to look at the photos and pictures with her image. Her program includes aerobics, strength training, yoga and Pilates. You can find a video of Denise Austin for fast weight loss after childbirth and keeping yourself in good shape. The program is based on the following simple rules:
- Observe the correct balanced diet without diets and hunger strikes.
- Eat food between 7 am and 7 pm.
- Do sports for at least half an hour every day.
Ashtanga yoga with Lino Miele
There is a website where you can get acquainted with the activities of Lino Miele himself. But, as always, you can find a lot of videos where the master shows simple exercises and more complex ones for losing weight using Ashtanga yoga. The guru himself is a good example of the fact that it is never too late to start. Until the age of 35, Lino Miele did not even think about yoga, worked 24 hours a day and did not even do gymnastics.
Kundalini Yoga with Maya Fiennes
Kundalini yoga is suitable even for stout ones. This system of exercises is based on working out the chakras to the music of Maya herself. The benefits of such activities are undeniable, because in order to lose weight, you need to tune in, understand yourself and learn to control your thoughts, emotions and behavior. At a minimum, this type of yoga promotes self-awareness and creative potential. Chakras are psychoenergetic centers on the human body, learning to control them, losing weight and shedding extra pounds will be much easier for you than before practicing Kundalini yoga.
Yoga for all with Rainbo Mars
Another popular yogi of the modern world is Rainbo Mars. Thanks to her video lessons "Yoga for All", anyone who wants to improve their body through yoga can start doing it. According to Rainbo Mars herself, all you need is a rug, comfortable clothes (T-shirt, pants or shorts), an empty stomach, no shoes and the presence of desire. An experienced instructor will help you get started in an active lifestyle, even if you have never played sports.
Basic rules of yoga
So, if you have made the decision to lose weight through yoga, then the following tips and tricks will help you achieve the best results.
- It is best to do yoga in the evening, but morning yoga will be good for you and your health if you do strength or Ashtanga yoga.
- If your classes take place in the morning, it is better to do it on an empty stomach, in the case when yoga should be after a meal, wait 2, or preferably 4 hours, so that the food is digested and you can calmly do the exercises.
- When performing asanas, try to do them correctly, quality is more important than quantity.
- Do not forget that after a series of asanas, it is necessary to perform relaxation exercises.
- Decide how often you want to do yoga. It is recommended to devote at least 1 hour to classes a day, 2 times a week.
- While doing yoga, think about changing your diet, giving preference to healthy food, if you want to lose weight and maintain the result for a long time.
Yoga and nutrition
If yoga becomes for you not just a way to stay in good physical shape, but also a part of life, then the question of food will be no less relevant for you than asanas. Food is an important part of our life, so if you want to lose weight, it is worth changing something in your diet. According to some teachings, yoga food is strictly classified - some foods are recommended to be eaten in winter, others in summer, something healthier to eat on an empty stomach, something before bedtime. One way or another, an integrated approach to losing weight in the form of a specific diet and doing yoga exercises will definitely give results.
Take a look at the following list of foods that will be especially helpful:
- Honey (instead of sugar, if you can't do without sweets);
- Milk;
- Wheat;
- Fruits other than citrus fruits.
You should also avoid the following foods, which, according to yogis, disrupt the harmony within the body:
- Alcohol;
- Carbonated drinks;
- Mushrooms;
- Frozen food;
- Red meat;
- Canned food;
- Roots;
- Coffee;
- Onion;
- Fish and seafood;
- Spice;
- Citrus;
- Tea;
- Garlic;
- Eggs.
In fact, yoga primarily promotes vegetarianism, but not everyone can decide to give up meat, but it is worth trying special green cocktails, so popular among yoga practitioners. Such healthy mixtures of greens, vegetables and fruits, in combination with low-fat yogurt, have a beneficial effect on digestion, help cleanse the body, and, as a result, lose weight. You can find a huge variety of recipes on the Internet that you may well like. Here is one of them:
For daily use, the following recipe is suitable. Take:
- Apple - 1 medium;
- Banana - half large or medium whole;
- Spinach leaves - 10-15 pieces (can be replaced with cabbage);
- Water - ½ glass;
- Fresh parsley to taste.
All components are mixed using a blender, if necessary, ice or more water can be added to the cocktail to make it thinner.
So, yoga and weight loss are a great combination if you want to change your life for the better. Remember how fit, hardy and slender real yogis look. On the way to perfection, it is important to pay attention not only to your appearance, but also to engage in spiritual education, and yoga is engaged in both. It will help you put your body and soul in order, find harmony with yourself and become just a happy person.