We accelerate metabolism
Yoga makes it possible to lose weight due to the normalization of metabolism. That is, not by consuming calories and physically influencing the body, but by influencing the endocrine system as a whole. In yoga, there are many asanas that affect the hormonal and sexual system, the adrenal glands, the thyroid gland. During the execution of the asanas, they are "massaged" and receive a powerful influx of oxygen. It is due to the complex effects of yoga helps to restore metabolism. The most effective postures that affect the thyroid gland and regulate metabolism are inverted. Sarvan-gassan, shershasana, halasana - those poses when the legs are at the top.
Exercise muscles
The practice of yoga is a movement, that is, a physical action that will certainly affect the figure. Some asanas can be used to work out specific zones. This and asanas on the press, and numerous postures on the balance. After all, you have to keep the voltage from 30 seconds to one and a half minutes. Such exercises train the body and heart better than a 40-minute run. However, do not forget that yoga is not fitness, and there should not be muscle overstrain. During the proper exercise, the body does not hurt, although the muscles are working at full strength. Accepting an unusual position, our body strains. Your task is to understand which muscles are tense, because they work (when performing a power asana), and which ones are just "for the company". The last group of muscles and you need to direct the process of relaxation.
Chaturangadand-asana
Lie down face down, palms on the floor at the chest level, legs slightly apart. On exhalation, lift the body a few centimeters up, with emphasis on the hands and toes. Body parallel to the floor, knees tensed.
Vrksh-asana
Stand upright, feet together, thumbs and heels touch each other. Bend the left leg and put the foot on the right thigh, the fingers "look" down. Balancing on the right leg, lift the outstretched hands up: palms together, elbows at the ears. Keep the pose for a few seconds. Often we dream about when our body does not need to reduce weight: health is fine, normal. In this case, the yoga will be powerless.
- Asanas for strengthening the press
Paripurna Navasana
Sit straight, legs stretched forward. Deflect the trunk slightly backwards, while lifting both legs. Balance on the buttocks. Pull your arms forward, parallel to the floor, palms to each other. Breathe exactly.
Ardha Navasana
Sit down, pull your legs forward. Twist your fingers and put them on the back of your head. Exhale and tilt the body back, while lifting your legs, your knees are tense. Balance on the buttocks. Keep your feet at an angle of 30-35 degrees from the floor.
- Asanas for strengthening hips and legs
Utthita tricon asana
Stand up straight. On inspiration, jump wide apart, and stretch out your arms to the sides of the shoulder line. Turn the right foot 90 degrees to the right. Tilt the trunk to the right. Grasp the right hand by the right ankle, and pull the left arm up. Look at the fingers of your left hand.
Virabhadr-asana
Stand up straight. On inspiration, leap wide apart and stretch your arms out to the sides on the shoulder line, palms up. Raise your arms above your head and connect them. Turn the right leg and torso to the right by 90 degrees. Exhaling, bend the right knee 90 degrees.
Correcting food
A wise yoga teacher will never place harsh conditions for beginners, forbidding them to eat certain foods. This is not necessary simply because after a couple of months of regular training your meals will begin to change by itself. You will begin to notice which products give you the necessary energy and well-being, and which leave nothing but gravity in the stomach. Gradually, more cereals, vegetables and fruits will appear on your menu, and meat and canned products will become much less. It is possible that eventually you will completely switch to vegetarian food. Prepare for the fact that you either completely give up alcohol, or reduce its use to a minimum. And this is also beneficial for the figure, because alcoholic beverages - one of the most high-calorie foods.
Agnisara Kriya (the technique of "purification by fire")
This technique activates the digestive system and the liver, allows you to eat less, while getting the maximum amount of nutrients from food. Sit down, as shown in the photo. Hold your chin tightly to your chest and exhale sharply. Twice 25 times with the sharp movements, pull in the belly. Slowly inhale and again exhale sharply. Repeat the cycle at least three times. On a day off, when you do not need to rush anywhere, you do not plan meetings with friends and family dinners at your relatives, refuse the standard "breakfast-lunch-supper" scheme. Put on the table a few plates with fresh herbs, vegetables, berries, nuts, dried fruits. During the day, take everything you want with food. Do not forget to supply the body with liquid - water or green tea. This is a great opportunity to give the body a break from heavy food. Proceed from this principle: you can eat absolutely anything you want, and always when you want. It can be very difficult to understand for those who are used to dieting and limiting themselves in everything. "How is this" all "? And if I want to eat a whole cake for the night? "Believe me, if you started the morning with yoga, you will not want it at all. When you can eat everything and always, then there is no need to overeat.
Steps of a beginner in yoga
For one lesson, you can not determine whether a slow meditative yoga is right for you or it's time to go to the Latin class. Dedicate yoga for at least a month.
Sign up for a yoga school
If you do not have the opportunity to go to classes, you can practice yoga yourself using a video course. But at the initial stage it is preferable to engage with a teacher who will help you develop an optimal program, teach you how to properly perform asanas and relax. Often only from the outside you can assess how correctly you perform all movements.
Do it regularly
Better daily. The ideal program looks like this: once or twice a week you are engaged in the hall, and on the remaining days you practice at home yourself. Well, if you pick up two types of program: complete (from 1 hour) and short (for 30 minutes).
Do not wait for quick results
You will not actively lose weight, and your body will not change after several sessions. But in a month you suddenly realize that there is a change. Even if you have been actively involved in sports before, you will notice that the body has become more fit. Gradually, you will begin to lose weight, although you seem to have made no special effort to do this.
Learn to listen to your body
Dietitians, who studied the food preferences of the kids, came to the conclusion that children under one year from a variety of products correctly choose exactly what they need. But in three years already lose this ability. We forgot how to feel what exactly we need. Listen to your body - this is the key to success.