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Monday, August 5, 2019

Yoga For Weightloss!!!

Practicing yoga regularly can affect weight loss, but not in the "traditional" sense when we associate weight loss with physical activity. Weight loss occurs when your daily calorie intake (food and drink consumption) is less than your calorie expenditure (calorie consumption during exercise).
As you may lose weight, you cannot continue eating and practicing yoga unhealthily, and expect some significant shifts.
Numerous exercises consume a lot more calories than yoga exercises. For example, running, walking, football… But yoga certainly increases awareness and places an emphasis on an individual's attention to their diet. Practicing yoga helps people become aware of what they eat and that there are much better and healthier food choices.


Considering that people are often stressed today, and we all know that when we are stressed we just eat, in these cases yoga again takes matters into its own hands. Namely, daily yoga practice relaxes and calms the mind and body and releases stress. Accordingly, looking at it from this side, practicing yoga really encourages weight loss.


What do you need to know about yoga and weight loss?
Yoga is great for increasing body flexibility, building and toning muscles, reducing stress ... But what does this have to do with weight loss? If you are new to all this, let us point out some of the things you should definitely know if you decide to exercise for weight loss.


The mind-body connection: The very essence of yoga is the mind-body connection. This is what can help people lose weight. Of course, there are certain yoga postures that promote weight loss (to massage the abdominal organs, speed up metabolism, etc.), but we'll talk about that later. Decide on more demanding yoga poses: If you want to build and tone your muscles, improve fitness, and encourage fat burning, we encourage you to choose to practice those yoga poses that focus on larger muscle groups.

So, depending on which muscles you want to tighten or build, perform those positions intended for that particular muscle group. To make it easier, we will tell you that really a lot of asanas (postures) involve the work of a growing muscle group.

How Does Yoga Promote Weight Loss?
Losing unwanted pounds at the end of the day is the key to calorie expenditure. To put it bluntly, if you consume more calories than you put in, you'll lose weight. Unless you spend even what you put in, the pounds will continue to pile up.
The yoga class lasts between 45 - 60 minutes. According to existing research results, the average individual loses between 3 - 6 calories per minute of practicing yoga, which means that in those 45 - 60 minutes you can lose between 135 - 180 calories. Unlike yoga, you can burn about 400 calories in an hour of kettlebell exercise (between 13 - 17 calories per minute). This is a significant difference in calorie loss. Nonetheless, yoga is extremely useful and is one of the best ways to exercise to lose weight.


Why?
Because yoga teaches you a different way of thinking, namely:
1. Yoga reduces stress and teaches you to cope better with stressful situations. Only the concept of “stress” changes, so the question is whether or not you will call such situations stressful in the future.

2. Yoga increases an individual's awareness of his body; this is especially true of feelings of hunger and satiety.3. Consuming Smart Foods (Healthy Foods) Although practicing yoga does not burn a lot of calories, it is advised that you still leave room for your exercise routine and for certain yoga postures.

While circular workouts are good at burning fat, yoga can be used as a workout for flexibility and for muscle toning. The benefits of certain yoga postures are associated with reduced stress, feelings of calm and relaxation, better eating habits and weight loss, etc.

Looking for the best yoga postures for weight loss? You're in the right place! Below, we will introduce you to the best yoga postures that promote weight loss, muscle building and tone, and flexibility.

The three best yoga postures that promote weight loss:


1. Greetings to the Sun (Surya Namaskar)

the exercise is performed in a standing position. Connect your legs and try to extend your toes. Feel the ground with your heels and reach a stable position. Slowly lower your shoulders backwards. Open your chest and take a deep breath. With a breath, stretch your arms above your head and push them back to form an arch. Aim your gaze toward your palms. Exhale slowly, straighten your back (leaning forward) and lower your arms in front of you, trying to place your palms next to your feet.

Your head should be on your knees. If you still cannot put your palms on the floor, bend your legs in your knees. In this position, take a deep breath and lower yourself slightly. Extend your right leg backwards with your hands under your shoulders with palms on the floor. Lift your eyes high. Feel free to rest your extended leg on your knee. Then, from this position, raise your arms above your head, open your chest, and make the bow again in reverse. Notice that your toes are right feet on the ground as well as your entire front foot.

Then, stretch your left leg behind and keep your whole body on the floor. Your palms are still shoulder-width apart. In this position, slowly lift your head and then push off your hands and torso. Hips must remain firmly on the floor. Exhale, reach all fours, and lift your butt off the floor and shape the letter "V" upside down. Your hands are in front of your head, your back is straight and your head is between your shoulders. Hold in this position for a few seconds, then return to the position in which your right leg is extended behind. Take a short break from a few breaths and exhale, then draw your right leg and stretch your left. Repeat the exercise from scratch.


Advantages of sun salutation position:

It speeds up metabolism, promotes healthy digestion - It stimulates the nervous system; helps prevent memory loss, increases concentration, improves brain function ...
Contributes to lowering high blood pressure- Increases lung capacity and promotes oxygen supply - Improves blood circulation- Promotes weight loss- Reduces spasms during menstruation- Improves sexual function- Enhances muscle stretching and improves flexibility- Reduces symptoms of arthritis and sciatica- Improves sensation of balance
2. The position of the candle (Sarvangasana)


the exercise is performed in a supine position. Lie on your back (on the mat). Place your hands next to your body and bend your knees so that your feet are on the floor.

Turn your palms toward the floor. Inhale and point your palms from the floor, lift your feet and draw your thighs to your chest. Then lift your lower and middle back until your knees touch your head. lean on your elbows and support your back with your palms. Slowly stretch your legs up so your legs and torso are in line.

Attach the shoulder blades, press your shoulders from the floor, and push your chest toward your chin. Hold in position for 30 seconds. With each repetition day, continue the exercise for 10 seconds until you reach 3 comfortable minutes of candle position.
Inhale and point your palms from the floor, lift your feet and draw your thighs to your chest. Then lift your lower and middle back until your knees touch your head. lean on your elbows and support your back with your palms. Slowly stretch your legs up so your legs and torso are in line. Attach the shoulder blades, press your shoulders from the floor, and push your chest toward your chin.

Hold in position for 30 seconds. With each repetition day, continue the exercise for 10 seconds until you reach 3 comfortable minutes of candle position.

Advantages of candle positioning:

Stimulates the work of the thyroid gland - Stretches the shoulder girdle and neck - Calms the mind, reduces depression and anxiety - It speeds up metabolism and stimulates digestion

3. Position of the plow (Halasana)

The position of the plow is derived from the position of the candle or Sarvangasana. It is an extremely simple exercise that has many benefits on the body and body. So in the candle position, exhale those legs over your head. Try to touch the floor with your toes.

It's important to note that your legs are stretched out. In this position, lift your thighs and shoulder blades upwards. To keep yourself in this position as best you can, push your torso toward the ceiling with your hands. If you are a beginner, keep a few breaths and exhale in this position, and increase your duration over time. It usually stays in the plow position for between 3-5 minutes.

Advantages of plow position:

It massages the abdominal organs- It speeds up metabolism- Stimulates digestion- Stretches the shoulder girdle, neck, spine and lower back- Stretches the back lobe - Strengthens the back muscle- Calms and relaxes- Eliminates back pain- Reduces stress and anxiety- Improves blood circulation- Improves function glands

5 Great Benefits Of Yoga On The Body:

1. Yoga Makes You Feel Good: One of the main reasons why yoga is extremely popular everywhere in the world is because practicing yoga helps individuals feel better, more satisfied, more successful. Research has been conducted in this area, and the results have shown that practicing yoga helps reduce depression and suppress anxiety.

2. Yoga reduces the risk of heart disease: Although yoga is not a cardio or aerobic activity, practicing yoga certainly helps prevent heart disease, such as high blood pressure, blood sugar, stroke, etc.

3. Yoga Boosts Weight Loss: Yoga will help you lose weight because it changes your mindset; Not because you will lose thousands of calories in those hours of exercise.

4. Yoga Boosts Flexibility: Practicing yoga on a daily basis encourages stretching and at the same time works to increase flexibility. Yoga helps relieve muscle tension, strengthen muscles and improve range of motion.


5. Yoga Helps You Feel Better and Look Younger: Yoga slows down the aging process, stimulates bone strengthening and prevents breakage. Yoga improves balance while reducing the fear of falling, which is especially important in the elderly. Yoga is an ideal therapy for reducing muscle pain as well as for rheumatoid arthritis.

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