You have made the decision to get your body in shape without damaging your health. And if you want to do it with pleasure, yoga classes to lose weight will be a good option for you.
A set of exercises, as well as a special philosophy of life called yoga, will help not only to make the body slimmer, more flexible and mobile, but also to change your attitude to life, emotional and psychological state in a situationstressful.
Due to these multifaceted effects, many people prefer yoga as one of the most effective ways to lose weight.
How does yoga combat overweight?
Yoga for weight loss has distinctive characteristics of yoga for keeping the body in physical shape or yoga for psychological relaxation and relaxation. These classes include the following main factors:
- There is a significant acceleration of metabolism in the body, which improves metabolism and fat cells are not stored in reserves, but are burned several times faster, starting the weight loss process. The increased metabolism is due to a special set of exercises called shatkarma. Its main task is to clean and ensure the supply of the maximum possible amount of oxygen to the cells of the human body. Once you understand the basic principle of proper breathing in yoga class for weight loss, you may feel a sense of lightness. After that, the habit of breathing correctly becomes everyday.
- There is a comprehensive review of diet and dietary habits: a person gains useful skills to eat exceptionally healthy products, in small fractional portions, most of the time at the same time, which leads to rapid weight loss.
- Yoga classes for weight loss provide the necessary physical activity for the whole body, at the same time, they do not cause overexertion or exhaustion. It is important to understand that it is impossible to completely exclude physical activity, since the most effective burning of excess calories occurs precisely thanks to physical exercise. Also, thanks to yoga for weight loss, certain muscle groups are pumped, the body becomes more elastic and more pumped. Thanks to persistent training, after a certain period of time, you will notice not only a decrease in the number of extra pounds, but also the number of centimeters in the problem areas of the figure that you need.
It makes sense to note that some muscle groups are very difficult to influence physical exertion, so it is sometimes difficult to achieve weight loss in problem areas. These muscles include the inner thigh or gluteal muscles.
A correctly selected set of exercises during yoga will help to correctly distribute the load throughout the body and to focus precisely on those problem areas where weight loss is most necessary.
Yoga Essentials for Weight Loss
All those who decide to lose weight in yoga classes should be prepared for the fact that the weight will not disappear too quickly, but the achieved result will be maintained for a long time. The not clearly pronounced effect of the classes is the reason for the simultaneous formation of muscle mass of the body with weight loss, when toned and pumped muscles replace the fat layer. Therefore, during yoga classes to lose weight and on the way to the goal, it is better to notice changes in the figure by clothing and by centimeters, measuring the volume of the waist, hips and chest. Weight loss on a scale can be delayed.
Professional yoga specialists who can help you with the selection of an individual set of exercises for weight loss, if desired, can replace most strength exercises with stretching, so that muscle growth can be significantly slowed down. It will be replaced by grace, flexibility, femininity, joint mobility, and the general feeling of lightness that accompanies any weight loss.
If, in addition to developing flexibility and losing weight, you want to achieve muscle definition, then more attention should be paid in training to strength exercises. At the same time, it should not be forgotten that yoga classes are always conducted at a slow pace, harmoniously combining periods of rest and activity. This is the hallmark of such a workout: despite general fatigue, you will feel a surge of strength and energy after the session.
When it comes to eating right, most people don't have to try harder to lose weight. It is surprising that the desire to eat junk food disappears on its own, and the awareness of the need for proper nutrition to lose weight comes on its own.
How should you do yoga? Yoga classes to lose weight
Researchers have concluded that regular yoga for weight loss not only brings temporary results, but also reduces the volume of the stomach, which in turn leads to a decrease in the amount of food consumed and the consolidation of nutritional culturecorrect for a long time. Also, stress is present in everyone's life, to varying degrees.
The vast majority of people struggle with its manifestation by constantly consuming food, even if the feeling of hunger does not arise. For such people, the consumption of starchy foods and sweets is simply vital, and such habits lead to weight gain. It is in this case that yoga to lose weight is the best option, since it is not only a set of physical exercises, but also psychological relief, thus minimizing the effect of stress on the human body.
Services during classes:
- Do not practice yoga on uneven, rough, prickly or uncomfortable surfaces. This is best done on a smooth surface - the floor. In the cold season, you can use special rugs or improvised means: soft blankets, bedding and blankets.
- Weight loss classes should be taken on an empty stomach. Overeating contributes to drowsiness, muscle relaxation, and decreased concentration.
- A mild illness, as long as you feel well, is no reason to skip a workout. If there are more serious, temporary or chronic health problems, classes should be resumed only after consulting a doctor.
- Pregnancy is not a contraindication to yoga, but in this case, a special set of exercises should be used, taking into account the condition of the woman and the duration of the pregnancy. You can use ready-made complexes, or if you have special wishes regarding the level of charge, contact a professional trainer to work out a special program.
- During breastfeeding, yoga classes to lose weight are not contraindicated either. They do not affect the amount of milk, have a beneficial effect on the general condition of the body and help to regain physical shape after childbirth and to lose weight. However, as regards the question of when it is possible to start classes and how long must elapse from the birth of the child, it is a purely individual question, which depends on how the delivery went (naturally or by cesarean section), if there were complications, and other factors. To solve this problem, you should definitely seek the advice of a gynecologist or obstetrician who gave birth to the baby.
What yoga exercises are suitable for weight loss goals?
For those people for whom yoga has become a hobby and a way of life, as well as a means of combating extra kilos, it should be remembered that its main objective is to maintain body andhealth in good shape.
At the same time, the level of physical activity that accompanies each workout will help shed excess body fat, and regular exercise will help maintain a constant level of weight and prevent sudden jumps, which in turn lead tosagging skin, an unattractive and widespread appearance. deterioration of human health.
For yoga classes for weight loss to be more effective, you must build your system as follows:
- Don't look for an excuse to skip workouts and don't take time out of workouts during workouts. It is through persistent efforts that you can achieve your goals. At the same time, hard training will lead to the desired result and faster weight loss. However, due to the characteristics of age, medical contraindications and other factors, an individual program for weight loss should be selected, which, as practice shows, will be much more effective in comparison with universal exercise complexes.
- If after doing yoga for weight loss you feel pain in any part of the body, be sure to inform the trainer about it or even consult a doctor. The reason for this may be a latent disease, which can become a contraindication for exercises of this type or an increase in physical activity in general, or a poor performance of any of the proposed exercises. Dyspnea is the only sensation that may be present after active weight loss training or stretching exercises. You can get rid of it by taking a warm bath. Also, some people find these feelings pleasant and indicative that the training is going well and that you are on the right track towards your goal.
The main yoga poses and their meanings in the weight loss process:
- Twisting poses are not difficult to perform, but they have a very beneficial effect on the intestines. Improving its permeability, in turn, has the most favorable effect on the metabolism process and the fight against extra kilos;
- Standing postures: help improve coordination and balance. Thanks to its use, the muscles of the back and abdomen, as well as the spine, are strengthened, which contributes to weight loss;
- inverted postures: affect the general condition of the thyroid gland, as well as the muscles of the back. However, its action must necessarily be mitigated or balanced with softer positions in relation to the spinal muscles;
- bends in different variations are essential components of a good stretch;
- Relaxing positions, including meditation, help reduce tension in all muscle groups and surprisingly have the best effect on the weight loss process. Such poses are recommended to be used not only in training several times a week, but also every day at home, which will help not only to calm the emotions that have accumulated in you during the day, but also to gently relax the muscles. , giving them the minimum necessary tone.
What to look for when doing yoga
If you do not have experience with professionals, yoga classes for weight loss will not be too effective for you, because studying yoga theory generally does not lead to an understanding of its basic principles that can be learned in individual or group sessions with acoach.
If you have such experience, you can continue training on your own at home, taking into account all the recommendations received previously. It should be remembered that yoga is not just a set of physical exercises, but a special form and a set of factors that have a positive effect on the result in the form of weight loss. Therefore, while doing it yourself, you must observe certain conditions:
- Comfortable temperature, well-ventilated room;
- Comfortable clothes that should not be too tight to your figure;
- Absence of foreign odors, especially food, which are very often present in the domestic environment. They can make you focus on your own inner world;
- Absence of strange noises: TV, telephone, children running and other essential attributes of the home environment will not give you a sense of peace and the training will not be in full force, which will affect the achievement of the result and theEstablished goals;
- You have to be sure that you are doing all the exercises correctly, because otherwise not only will you not be able to achieve your goal of losing weight, but you will also risk damaging your health. It is advisable that all basic yoga asanas are mastered and that your coach has confirmed the quality of their implementation. And don't think that if no one is watching you at home and you are not forcing you to train, then you can work at half your strength; It depends on the efforts you put into how quickly you can lose weight and maintain the achieved result for a long time.
Yoga is not just a temporary workout, but also a way of life, as well as a healthy habit that is very difficult to break. That's it! We recommend that you also read the article on how to lose weight without dieting. See you soon in new numbers.