In the modern world the problem of excess weight is particularly acute very much not only because of appearance, but also in connection with deterioration in the state of health. Relevant and the fact that the rhythm of our life often does not leave an opportunity for long trainings and visit of the gym. Therefore many people pay the attention to alternative techniques, for example, of occupation yoga.
Examining pictures of exercises of yoga for muscles of a stomach, a waist and hips, many begin to doubt their results. It is surprising that it is possible to lose weight, without running to exhaustion on stadium, or without exhausting itself for hours in gym. Nevertheless, it so. The fact is that on occupations yoga not only the body, but also a brain together with mentality trains.
Whether you know? In 2005 the researches of Alan Kristal and scientists from the Center of a research of cancer during which 15.5 thousand people were examined, showed that people with an excess weight who practiced yoga of at least 30 minutes for 4 years once a week lost weight; and those whose weight was normal — did not recover.
Though the science did not study sufficiently communication between yoga and weight loss, the fact remains yet: the result is. It is quite possible that the internal harmony of the person, his psychological health promotes improvement of a metabolism and destroys communication between mental instability and consumption of food.
In other words, the yoga can be used for weight loss, for a flat stomach and a slender waist because:
- The yoga gives the chance to the person to relax, exempt the thoughts from continuous cares and problems, the body and reason become a single whole, are counterbalanced therefore exchange processes in an organism are normalized.
- The yoga gives the chance to improve work of internals. Various poses force to strain better muscles around internals, stimulate blood circulation, work of muscle, sinews, joints, digestive system. As a result various hazardous substances are removed from an organism, and the metabolism improves.
- Occupations yoga provide not only physical trainings, but also mental. The yoga learns to distract from daily problems which cause feeling of lack of happiness in the person. Seeking to find it again, the brain forces the person to fill emptiness with pleasure from food. Being exempted from negative emotions, the organism ceases to need their muting by means of food.
Yoga it is better to refuse occupations if are available for you:
- Mental diseases.
- Injuries of cardiac muscles (the diseases causing their change).
- Infection of a motive system.
- Injuries of a skull, brain, backbone.
- Infection of the central nervous system.
- Cancer tumors.
- Stones in a gall bladder.
- The increased arterial blood pressure.
- Stomach ulcer, sharp gastritis.
- Inflammatory diseases of female genitals.
- The increased or lowered temperature.
- Feeling sick, you strongly were tired, were engaged in hard physical activity, densely ate.
- After surgical interventions.
- It is less, than in 6 hours after a sauna or it is less, than in 4 hours prior to it.
Presence of various diseases does not mean that it is necessary to refuse yoga absolutely. Just intensive trainings are contraindicated to such people, and the modern yoga offers the mass of various options which are not demanding performance of rigid asanas.
Important! During periods the intensity of trainings is better to lower, not to strain stomach muscles, not to cave in strongly. In case of morbidity or excessive allocations it is better to refuse exercises.
The choice of a type of yoga — a difficult task and is the best of all to be guided by own preferences: whether you like to move, or not really, want to remove stress, a stress, to open the internal power, like to be engaged in loneliness or with the company. It is necessary to consider also, whether the beginner you in yoga whether you have problems with health. Generally the people seeking to lose weight choose:
- To the Hatha yogi — the ancient type of yoga aimed at removal of tension, concentration of attention, balancing and breath, work of internals. Is suitable for people with diseases of the musculoskeletal device.
- To Ayengar's yogi — in this type of yoga of an asana (pose) of Hatha yoga are carried out slowly, with use of different types of support.
- Ashtanga-vinyasa to the yogi — asanas of Hatha yoga are carried out, without stopping, coherently, this equipment is called a vinyasa. The efficiency of exercises depends on the correct breath.
Weight loss can be promoted by any type of yoga, all of them contain asanas for a training of a stomach and sides, the main thing is to observe technology of performance and regularity of trainings, being engaged less, but is more often. Sometimes, to decide on the choice finally, it is necessary to try different types of yoga.
Whether you know? Of an interview Madonna said in one that she tested the true dependence on yoga, being engaged in it 7 days a week. According to the singer, she became so flexible that could act in Cirque du Solei.
Before performance of exercises it is necessary to be prepared:
- To choose time and the place for occupations.
- To prepare free clothes.
- To study the instruction for performance of exercises.
- To air the room, but not to a frosty state.
- To take off jewelry.
- To prepare a rug.
- Is not.
Do not represent mentally the future appearance — it leads to denial of today's look and does not allow to derive pleasure.
Warm-up is important for occupations — not warmed muscles and joints will not be able correctly to stretch and can be injured. Before yoga it is necessary for a razminaniye:
- To warm up palms, fingers, brushes.
- To pound a neck.
- To massage the head finger-tips.
- To warm up ears.
- To rotate a neck.
- To rotate joints of hands.
- To stretch muscles of hands, having put them behind the back in the lock.
- To be extended by all trunk.
- To rotate joints of legs.
- To rotate a basin.
We offer those who highly appreciates the time the exercises of yoga for a flat stomach calculated for 15 minutes a day and providing smooth transition from one asana in another that is a vinyas (stream), and quiet breath.
- Level pose. Stand freely, do not strain, you hold hands below. Inhaling, throw up hands up; exhaling, make an inclination forward and nestle palms on a floor, you can bend legs slightly. Inhaling, cock the head up, sending a look to a ceiling (it is possible just forward). Exhaling, incline the head and jump aside back (it is possible just to expose legs on one back). Do not weaken and do not bend hands, legs and a trunk. Bury palms and toes in a floor, hands and legs move apart on width of shoulders. This exercise will remind you push-up when you only rose up, having wrung out from a floor. Record situation, strain muscles, breath quiet. Be mentally fixed on stomach muscles, present how they strain. This outgoing situation for the following exercises.
- Side pose of a level. Continuing to be in outgoing situation, move the left hand closely to right, lean on it, exhaling, throw up the right hand up, rotating behind it a trunk together with legs so that to come to be on one side. The emphasis occurs on the left palm and an edge of the left foot. The head is directed up, look at fingers of the right hand, a back direct, slowly extend it. Record situation, breath quiet. Be mentally recorded on muscles of a stomach and hips. Exhaling, return to outgoing situation and do exercise, resting on the right hand, and again turn back in outgoing situation.
- Pose of a staff (Chaturangga Dangdasang). Being in outgoing situation, bend hands in elbows, observing a right angle, and go down to a floor, without affecting him by anything, except palms and toes. The trunk and the head are extended in a string, nothing caves in anywhere, elbows are pressed to a trunk, shoulders are taken away back, the head is on one line with a trunk, the look is sent to a floor or before itself. It will be similar to as though you, being wrung out, fell down. Record a state. You breathe exactly, aim thoughts at muscles of a stomach and hips. Exhaling, straighten hands, rising, and renew outgoing situation.
- Level pose on elbows. Inhaling, bend hands in an elbow joint, nestle on a floor forearms (a part of a hand between an elbow and a wrist), deliver to a palm on a floor. You hold a trunk directly, do not cave in, delay shoulders back, standing rest finger-tips against a floor, eyes direct down or directly, direct the head directly, you breathe slowly. Record a position, mentally aim at muscles of a stomach and hips. Exhaling, renew outgoing situation (straighten hands).
- Pose of the boat (Nawasang). Being in an outgoing condition of a pose of a level, exhaling, move legs on one, having exposed them between brushes, and direct buttocks up. So you come to be in a position from which at the very beginning of the training passed into a level pose. Involve air and, exhaling, seat buttocks on a floor. Level legs before yourself, having cramped them, bury palms in a floor near buttocks. Legs, hands and a back need to be held extended, the look is directed before itself. Again inhale, exhale and, inhaling, gradually lower a few back, at the same time raise legs until your look is at the level of finger-tips standing. At the same time it is necessary to raise hands so that tips of their fingers were a little overknee. Hands have to be parallel to the earth, do not part a leg in the parties, do not hunch a back, keep muscles in suspense, record a pose. Time of stay in situation is not limited. Do not forget to breathe and be recorded quietly mentally on muscles of a stomach and hips. Then, exhaling, lower hands, legs, level a back.
- Semi-boat pose (Ardh Navasan or Naukasan). This position differs from previous in a big inclination of a back to the earth and a smaller raising of legs. Inhaling, move a back below, yet you will not touch by a rug waist. Raise legs a little. Muscles are strained, legs are connected, the breath can be held, hands are parallel to the earth. Time of stay in a position is not limited. For beginners the entry into a pose is possible from a prone position. Think of muscles of a back and a stomach.
- Pose of a locust (Shalabkhasan). It is carried out the same as a pose of the semi-boat, but from situation "lying on a stomach". Exhaling, raise legs, hands and the head.
Having ended exercises, exhaling, lay down on a floor, release muscles and thoughts for several minutes, you breathe quietly.
Whether you know? In the ancient time yogis considered that a certain quantity of dykhaniye is allocated for the person on life therefore measured breath continues life.
That who does not believe that by means of yoga it is possible to lose weight we suggest to see own eyes what effect can achieve.
The Hatha yoga will be suitable for beginners and those who want to learn to feel own muscles. We offer you the instruction for performance of asanas of Hatha yoga for weight loss of a stomach in pictures:
- Tadasana. Get up exactly, you hold legs together, lower hands down, fingers not to a rastopyrivayta, straighten a back, you look before yourself. Strain muscles of a stomach, hips, and relax a neck and shoulders. You breathe exactly. This starting position, other asanas are carried out from it.
- Padangustasana. Exhaling, incline a direct back to a right angle with legs, record, bend so low as soon as you are able; optimum — touch fingers standing and press the head to knees. Pull in a stomach. Record.
- Prasarita Padottanasana provides the same inclination, only on widely placed legs. It is possible to touch by hands heels or, having bent them, to touch a floor by forearms.
- Adho Mukh Shvanasan (dog muzzle down). From Padangustasana take away legs on one back. Do not raise a heel from a rug, a hand and a leg do not bend, pull in a stomach, pull buttocks up.
- Uttkhita Trikonasana (triangle). Jumping, move apart legs on the level of shoulders, part hands in the parties so that they were parallel to a rug. Turn socks of legs to the right and execute a trunk inclination to the right, reaching the right hand an external edge of foot. Put a back exactly, pull in a stomach, the look is directed on the right hand, throw up the left hand up, she continues to create from right one line. In the same way execute an inclination to the left and directly (at first reaching a floor the right hand, and then — left).
- Virabkhadrasana (soldier's pose). Throw up hands up and connect palms. Make broad advance the right leg and bend it in a knee joint to a right angle, the left leg direct, turn her fingers to the right. Put a back directly, strain muscles of a stomach and buttocks. Wrap up a trunk and the head to the right, throw up the head up, turn an eye on finger-tips of hands. Repeat attack forward on the left leg. This is Virabkhadrasana I. Then make attacks in the parties at first the right leg, then — left, holding a back directly, and having turned the head towards attack. This is Virabkhadrasana II. Being in Virabkhadrasana I, execute an inclination forward until hands are parallel to a floor. Raise the left leg, slowly straighten right that it was on one line with a trunk and hands. This is Virabkhadrasana of III.
Video Yoga Body Burn was released by the instructor on Ashtanga-vinyas to Denise Austin's yoga in 2007 and contains several exercises from aerobics, for a training of legs, for weight loss of a stomach and sides and an asana for a relaxation.
Before beginning to be engaged, it is necessary to see attentively finished shooting material, not once is better then not to lag behind, carrying out a training as Deniz adheres to a brisk rhythm that can be pleasant to those who love intensity.
Feature of the exercises offered by Katerina Buyda on video is that they are directed to work of all muscles. They are calculated for 20 minutes. At the same time it is necessary not to forget to breathe and focus on muscles correctly.
The Thai yoga or Russia of Dutton (the monk stretches independently) arose in monasteries of Thailand several thousands years ago, its advantage is simplicity that does it attractive to beginners, and at the same time extreme efficiency. It includes respiratory gymnastics, self-massage and a number of exercises.
The purpose of such occupations is to reach balance of a body, spirit and reason. Regularly training, you can not only lose weight, make a body flexible, but also get rid of a stress, a number of problems with respiratory, cardiovascular, lymphatic, digestive, nervous, endocrine, musculoskeletal system. Also as a result of occupations the blood circulation and a dream improves, the immunity amplifies, irritability decreases.
Pilates is the complex reminding the Chinese respiratory gymnastics. It includes the fitness exercises connected to the correct breath and is directed to balancing of soul and a body.
Important! Pilates is recommended for those who need to recover from injuries, operations, diseases, mental loadings and also — for elderly people.
This complex was made by Joseph Pilates at the beginning of the XX century, but became widespread in the late nineties.
To reach the maximum effect of trainings, it is necessary to breathe, focus correctly on trainings, to practise, proceeding from the imagined center under control of mind, to precisely follow instructions, to train and move all body, to observe a rhythm, to pass smoothly from one exercise into another, not to be overstrained.
The answer to this question cannot be concrete because for each person it is individual. The fitness provides active, fast movements. As a rule, people with an excess weight are accompanied by various diseases — problems with arterial blood pressure, a backbone. In that case the yoga is more shown, than fitness.
The fitness well is suitable for young and active people who love dynamism. It is possible to practice yoga and in very old age.
Important! Fitness classes burn fat quicker, and occupations yoga develop beautiful reliefs quicker and revitalize skin.
In recent years actively the new direction — fitness yoga in which quieter rate of exercises helps to train various groups of muscles under quiet music and fragrant sticks develops.
To reach the greatest effect of occupations yoga, carrying out exercises for weight loss of a stomach and hips, it is necessary to observe the following recommendations:
- Do not carry out exercise right after meal.
- Do not carry out exercise just before a dream, but if in a different way it is impossible, the training has to be carried out slowly.
- The best time for performance of exercises — morning.
- Do not carry out exercise if you feel strong fatigue.
- Be engaged daily.
- You do not hurry to complicate exercises.
- Do not forget to breathe and focus thoughts on tension of muscles of a stomach and hips correctly.
- Before beginning to carry out exercises, relax.
- Strain muscles during performance of exercises correctly, be not overstrained.
- Carry out warm-up.
- Do not set before yourself the unattainable purposes: fast weight loss and health are incompatible.
Important! The most optimum loss of weight no more than 5 kg a month is considered.
The yoga as well as possible is suitable for stout persons because does not overload heart and vessels, allows to relax, get off a negative mind, to fall in love with itself that saves from the need to jam a stress and leads to weight loss.