Tips from a surgeon to maintain a youthful face

MAY 14, 2018
If you are looking for an affordable and easy weight loss technique for beginners, pay attention to yoga. It is this ancient philosophy that allows you to lose excess weight and gain a chiseled figure without unnecessary overload and exhausting workouts. In our article we will tell you which type of yoga is best suited for weight loss, what results it will achieve, as well as the rules for practicing yoga at home.

Is it possible to lose weight with yoga?

Yoga was once formed as a practice that promotes the harmonious coexistence of spirit and body. Through special postures, proper breathing and meditation, a person directed energy flows, developed willpower, and cultivated perseverance. Yoga classes for weight loss are just a kind of “side effect” of the direction.

It would seem, how can simple yoga exercises, performed at a calm pace and not involving intense stress, help in losing weight? The fact is that yoga exercises affect the body as a whole. Classes normalize metabolism, the functioning of the thyroid gland and pituitary gland; thanks to yoga, the functioning of all organs and systems, including the digestive system, improves, cholesterol levels decrease and blood pressure levels out.

Yoga affects the cause of excess weight, so the result is permanent, effectively eliminating fat deposits in the most problematic areas. Yoga is recommended for losing weight in the abdomen and thighs, where fat accumulates first and is difficult to lose.

What can you get as a result of yoga?

Correction of posture.
Flexibility and plasticity, graceful movements.
Getting rid of addiction to junk food without withdrawal symptoms.
Formation of a relief figure.
Strengthening the immune system.
Stress resistance, stable emotional state.

FAQ

Do I need/can I take a shower or bath before and after yoga?

What time of day is best to do yoga?

How often should you exercise?

Do you need to somehow change your lifestyle or habits in order to start doing yoga?

When can I move to the next level?

Do you practice meditation?

Do you do pranayama?

Is it possible to exercise during menstruation?

Is it possible to exercise during pregnancy and immediately after the birth of a child?

Do you conduct theoretical classes or give lectures at your Center?

Do you talk about philosophy in your classes?

Does practicing yoga contradict religious beliefs? Can believers do yoga? Is yoga a religion?

What time of day is best to do yoga?

The best time to study is when no one bothers you.

Of course, it is best to work out intensively in the morning, this gives you a boost of energy for the whole day, and in the evening, follow a softer program, spending more time on inverted poses. But not everyone can find time to practice 2 times a day.

It is easier for beginners to study in the evening, since the body is more pliable, so many people prefer to attend evening classes and do not like to come to the gym before work (for example, at 8 am). In any case, it is better to choose the same time every day, for example, study daily from 8 to 9 am, or from 19 to 20, etc.

How often should you exercise?

The ideal option is to exercise daily for at least 1 hour. This is enough to maintain health. If it is impossible to exercise every day, then you need to strive for a rhythm of 3 times a week. You can study only at the Center, or you can try to study at home according to a program agreed with the teacher. In this case, it is better to exercise 3 times a week for 30 minutes than once a week for 1.5 hours. That is, the principle of regularity is important.

Do you need to somehow change your lifestyle or habits in order to start doing yoga?

No no need. Our habits, nutrition, lifestyle, our thoughts and desires - everything in how we show ourselves is the result of our nature, which sometimes leaves much to be desired. Simply by forbidding ourselves to do something (for example, smoking or eating sweets), we commit violence against ourselves, since we are not working with the cause of this or that phenomenon, but with the effect. By practicing yoga, you will begin to purify your nature, your body and consciousness through asanas and pranayamas, thereby eradicating the true causes of certain addictions. The practice of yoga influences in such a way that a person no longer wants what is harmful to him, for example, smoking. You need to start exercising regularly and your lifestyle will definitely change.

When can I eat/drink before and after class?

Before practicing asanas, you can eat 4 hours (normal meal) and 2 hours (light meal). After practicing asanas, you need to wait 20-30 minutes. If you don't do this, you may eat much more than usual. Eating too quickly also disrupts the flow of energy in the body.

You can drink immediately before practicing asanas, but not during it. After practicing asanas, you can drink immediately.

Before performing pranayama, it is better not to drink anything (perhaps a little hot/warm water), of course, you should not eat anything. After pranayama practice, eating should be no earlier than 40-60 minutes later. You can drink immediately after class.

It should be noted that all of the above may vary depending on the individual characteristics of a person’s digestion. For example, someone even after 4 hours feels that he has eaten an apple, and someone already 2 hours after a hearty lunch feels hungry.

Do I need/can I take a shower or bath before and after yoga?

Before class, it’s good to take a shower (but not a bath), preferably not hot, but warm or cool. Do not douse yourself with cold, and especially icy, water. After class, a shower is justified only if there is heavy sweating. A hot bath or sauna is contraindicated before yoga classes, and after classes it negates the entire effect of the practice.

What are the dietary recommendations? How to eat better so that progress in practice occurs faster?

When you start working out hard, your body gradually changes. It is necessary that the food be varied and nutritious. It is better to eat clean, fresh foods prepared with spices, which are natural food additives. There must be a normal amount of food intake to provide “building material” for the body. Nutrition should depend on your constitution, on the one hand, and on your lifestyle, on the other. It is very good to consume dairy products, cooked vegetables, rice, dal. Tea and coffee in small quantities are not harmful. If you are used to eating meat, you don’t need to try to give it up right away. Just exercise regularly, after some time the need for it will naturally decrease or disappear. Alcohol and smoking really interfere with the practice of yoga, so you should strive to free yourself from these addictions. Good, regular practice helps with this.

Do you conduct theoretical classes or give lectures at your Center?

The main focus of our Center is conducting practical classes. Sometimes (approximately once a month) we conduct a theoretical lesson or lecture on a specific topic, for example - various schools and areas of yoga, yoga and nutrition, questions and answers on practice, Ayurveda, the basics of a healthy lifestyle, yoga as a philosophy and others .

Do you talk about philosophy in your classes?

Yoga is a purely practical method. In our classes, we try to connect the basic concepts of yoga philosophy with practice, so that people attending our classes understand that the laws governing the human body and psyche, his behavior, emotions, and the laws governing the world around us are one. The basic concepts of yoga philosophy are given indirectly, through practice.

Do you practice meditation?

Meditation is not a technique, but a state. By following a certain technique, you can come (or not come) to this state. A spontaneous transition to this state of meditation is possible under the influence of any external reasons. You can’t do meditation as such; you can do a practice that clears your consciousness so much that this state comes. Our method is one of these practices.

Do you do pranayama?

Performing pranayamas (working with consciousness through breath control) is the basis of our practice, along with performing asanas (postures). In order to start practicing pranayama, you need to strengthen the body and stabilize the mind through the practice of asanas. If a person has a stooped back, the chest is “closed”, the diaphragm area is tight, if the person cannot relax, cannot concentrate on an object, etc. - in all these cases, the practice of pranayama will not give development, and may even lead to negative effects. Therefore, we teach pranayama only in the basic and intensive class, i.e. at least after 1 year of regular asana practice.

When can I move to the next level?

Progression from level to level depends on the individual characteristics of the student, his age, regularity of attending classes, personal practice at home, and state of health. Therefore, your regular teacher can really assess your condition and recommend moving to another level. We encourage going to different teachers, but there is still usually one you go to. Ask him if you are ready to move to the next level. If you started going to Primary 2 or Basic, this does not mean that you should forget about Primary classes. It is very good to go to different levels and observe the differences in learning. If you have a strong desire to go to a more advanced class, you, of course, can do this, but without stopping to attend elementary classes to develop a base.

Does practicing yoga contradict religious beliefs? Can believers do yoga? Is yoga a religion?

Yoga is not a religion. This is a system of techniques that promote balanced human development, including physical and psycho-emotional. A person can practice yoga without putting a higher meaning into the practice and simply doing body, breathing and concentration exercises. For example, he simply performs Trikonasana, Adho Mukha Svanasana, etc. in the morning and treats this as a practice for health, harmonization of internal and external space. Moreover, this practitioner can be a Buddhist, Christian or Muslim.

It’s quite strange to answer such questions. This is similar to the question “Is it possible to play chess, does it not contradict religious beliefs?” In India, people belonging to different religions, traditions and cultures practice yoga, and this issue does not arise there. There is a certain school of philosophy behind the practice of yoga, but this also does not contradict religious beliefs, because they relate in the same way as, for example, Western schools of philosophy relate to Christianity. The tradition of yoga goes back to Indian culture, just like the tradition of playing chess.

Often it is Christians, especially Orthodox Christians, who ask such questions. Apparently, confessors who prohibit practicing yoga are reacting to a word that often carries a meaning that is distant, and often opposite, from our practice. Unfortunately, the word “yoga” is often associated with newfangled neo-Hindu movements or various kinds of totalitarian sects (which is not true) and therefore causes rejection from the official clergy and others. But, as you yourself understand, when you come to our classes, we, first of all, work with the body, focusing on its healing, without putting cult concepts into this process. Teachers of our Center go to India to study, because that is where people who have knowledge of yoga are located. We also often visit European centers.

Is it possible to exercise during menstruation?

It is possible, but in accordance with a special program. For the first 3 days you can do nothing at all. And then study according to the program outlined on our website in the Lesson Programs section. If a woman is just starting to practice yoga, then it is better not to go to a regular class at this time, but to practice according to a special program in a women’s class or at home. This is especially important in the first 3 days of menstruation and is strictly necessary for gynecological diseases. If the practice is already mature, there is an understanding of how to work in a pose without tension, you can come to class and practice with everyone together, excluding those poses that are prohibited during this period (inverted and abdominal poses, closed twists, backbends from the floor, jumps and complex balances).

Is it possible to exercise during pregnancy and immediately after the birth of a child?

It’s possible, but from the very first time you found out about pregnancy you need to follow a special program. The program depends on the trimester and the student’s level of practice. There are special classes for expectant mothers. The program during this period of a woman’s life is aimed at maintaining her good health and supporting normal hormonal levels, which contributes to normal physiological childbirth. You can see a sample program and comments on it on our website in the Lesson Programs section.

After the birth of a child for about a month and a half, it is better not to exercise at all and devote yourself to communicating with the baby and getting used to the role of a mother. And then gradually start studying. Gradual recovery depends on many factors - whether there was surgery, whether the woman is breastfeeding or not. But, in general, you can practice, gradually returning to normal practice. You can come to a pregnancy class and the teacher will tell you what to do to gradually recover. Or you can sometimes come to the primary class and do something at home, paying special attention to standing poses with support that structure and collect the body, do things special for contracting the uterus (for example, Adho Mukha Svanasana when the legs are higher than the arms), do not do it intensively bending and bending, as well as poses to open the pelvis, gradually introduce inverted poses into practice.

Types of yoga for weight loss

Yoga has many varieties, each of which fights excess weight in its own way. You can choose based on your preferences. If you are new to training, pay attention to yoga classes for beginners, then move on to more complex levels.

Hatha yoga. This is the most common type of yoga, which consists of performing static exercises. This variety is recommended for people who are very overweight.
Ashtanga yoga. During the lesson, you perform smoothly alternating exercises, flowing from one to another. More active yoga that requires proper breathing technique.
Iyengar Yoga. The same exercises are performed as in hatha yoga. Particular attention is paid to balance and correct body position. As a result, even those muscles that we do not use in everyday life are activated and worked out.
Kundalini yoga. The main emphasis is on breathing techniques and internal reconfiguration. In combination with physical exercise, much attention is paid to meditation.

Yoga can be practiced at any age; it has virtually no contraindications. However, in some cases, it is necessary to consult a doctor before starting classes. This:

diseases in the acute stage;
cardiovascular diseases, hypertension;
mental disorders;
more than 12 weeks of pregnancy;
oncological diseases;
hernias;
infectious diseases

It is also not recommended to exercise during menstruation and during the first year after a stroke or surgery.

Does yoga burn calories?

In 2005, several experiments were conducted [1] that answered the questions:

“Does yoga meet the minimum aerobic exercise requirements recommended by global health organizations?” And
“How intensely are calories burned during yoga practice?”

One of them was conducted by researchers at Texas State University in the Department of Sports Medicine.

Research by the Department of Sports Medicine at Texas State University and the American College of Sports Medicine

In their work, they measured oxygen levels during various activities: yoga training, fast walking, and sitting on a chair. The experiment involved 26 women who had practiced yoga for one month or more. The yoga class included the Surya Namaskar (Sun Salutation) complex and was structured in the form of a standard workout in a fitness center. Each training session lasted 30 minutes.

Measurements were taken before, after and during the lesson. For this, special masks with tubes connected to computing equipment were used. This made it possible to compare the difference in oxygen absorption by the body during the rest period and at maximum load, as well as to calculate the maximum oxygen absorption reserve (MOC).

The results were compared with the recommended values of the American College of Sports Medicine, which recommends training using 50-85% of the maximum oxygen uptake reserve.

As a result, Texas State University found the following: when walking quickly, subjects used 45% of the maximum oxygen reserve, and when doing yoga - only 15% (that is, 35% less than the lower limit). Of the entire yoga complex, the most dynamic part turned out to be “Surya Namaskar” - during “Salutations to the Sun,” the percentage of oxygen absorption increased to 34%, that is, almost close to the results from fast walking.

Another study on the same topic was conducted by scientists at the University of Wisconsin.

University of Wisconsin Study

They recruited 34 women who had never practiced yoga before and had no experience of regular fitness training. The participants were divided into two groups. The first, as before, did not engage in any special physical activity, and the second began to perform a 55-minute yoga routine three times a week. The study lasted 2 months. The scientists’ conclusion was unequivocal: during the experiment, the subjects did not experience any changes in their MIC indicators. However, it should be noted that in other indicators, such as endurance, muscle strength, flexibility and balance, positive changes were identified.

That is, these studies confirm that yoga is not an aerobic workout and does not even reach the lower limit of the recommended percentage of MOC .

But why are these works so important within the framework of the issue of “yoga and weight loss”?

What is aerobic exercise and how does it help you lose weight?

How does MOC affect fat burning?

Understanding these issues will allow you to better understand the full value of the research conducted.

Yoga at home

Losing weight with yoga will be no less effective at home if you are organized and have all the opportunities for training. Within 2-3 months you will notice how your body is changing, and the extra pounds are leaving it.

Classes will be useful if you do them systematically. The ideal time to study is the morning, but many people find it more convenient to study in the evening, after work, which is also not forbidden. It is recommended to create a training schedule and stick to it. For example, every day for half an hour or every other day for an hour and a half. You can start with 15 minutes, gradually increasing to 30, 45 and 60 minutes.
It is better if, before practicing on your own, you attend at least 2-3 lessons with a trainer who will explain all the intricacies of doing the exercises and answer questions.
If this is not possible, be sure to watch several video lessons, listen to the mentor’s explanations, and study the theory. Set goals, decide on the result, select a set of exercises based on this.
It is not recommended to eat for three hours before class. 15 minutes before the start you can drink warm milk with honey. It is not recommended to drink water during class.
You should not start with too complex exercises; in yoga, a path from simple to complex is required. Do not neglect warming up; while doing exercises, listen to your body and its reaction. You should not feel pain or discomfort.
It is important to control your breathing, breathe evenly and calmly. If you can’t breathe from your chest, breathe from your stomach, don’t hold your breath.
For classes you will need a mat, loose and light clothes made from natural fabrics. You should practice in a well-ventilated area, avoid drafts, and the room should be warm. Ask your family not to make noise or distract you, and close the doors. Nothing should interfere with you.
Tune in to a positive mood - you will succeed. Try to enjoy the process.

Yoga classes for weight loss will bring ideal results if you combine the exercises with a healthy lifestyle, a complete rejection of bad habits, junk food, and an increase in general physical activity.

Exercises for weight loss

For harmonious body development and weight loss, you need to combine dynamic asana complexes, for example Surya Namaskar , with static holding of poses. Many asanas promote weight loss by stimulating metabolic processes. These are mainly bending and inverted poses: bhujangasana - cobra pose, ustrasana - camel pose, chakrasana - bridge, matyasana - fish pose, sarvangasana - birch tree, halasana - plow pose, shirshasana - headstand and others. But for there to be an effect, it is important to perform asanas correctly, correctly include them in the sequence of practice and breathe correctly. Most people need at least six months of practice to become as effective as possible in these poses.

What you need to know about fat burning, oxygen and weight loss

Aerobic exercise is needed to start the weight loss process. During it, fat oxidation occurs, which is necessary for fat burning. Aerobic exercise is a mode of energy production during which ATP (the fuel for energy creation) is produced in the presence of oxygen.

How does this mechanism work? Let's turn to biochemistry.[2]

At the beginning of any physical activity, the body begins to use up the previously accumulated supply of ATP. However, it only lasts for a few seconds. Next, the body begins to use creatine phosphate to synthesize new ATP from it. But creatine phosphate reserves also do not last long. After this, anaerobic glycolysis begins - a process when ATP is synthesized without the use of oxygen.

This energy production process occurs during the initial stages of intense muscular work. Its byproduct is lactate from pyruvic acid (lactic acid). The pain that occurs in the muscles some time after exercise is due to the accumulation of this acid in the muscles.

During prolonged physical activity of low intensity, the process of aerobic lipolysis is launched, that is, the process of fat oxidation. It occurs only under aerobic conditions, that is, it requires oxygen. Aerobic lipolysis allows you to burn fat and starts the process of losing weight. That is why information about whether yoga is an aerobic activity or not is very important for understanding the weight loss-yoga connection.

Maximum oxygen reserve (MOR) is the amount of oxygen consumed by the body, including muscles. Its level indicates the training level of the student: the higher it is, the better physically prepared the person is.

That is, the amount of MCR is an opportunity to understand how muscles will work in an aerobic mode. After all, oxygen, as mentioned above, is a necessary component for starting the fat burning process. And without oxygen, fat does not burn .

A high percentage of maximum oxygen uptake reserve indicates that during aerobic exercise a person will be able to burn more fat, using it as fuel.

The following follows from this. Despite the fact that the above studies did not focus on the issue of weight loss, their results provide a concrete answer: fat is not consumed during yoga .

Metabolism: what is it in simple terms

Metabolism (metabolism) is the process of converting nutrients entering the body into energy. It consists of two interrelated processes: catabolism (the breakdown of complex substances into simple ones, leading to the release of energy) and anabolism (the formation of complex organic substances from simple ones). Metabolic speed determines how quickly nutrients are absorbed from food. Fast metabolism provides a kind of protection against excess weight. And slow, especially in combination with poor nutrition and low physical activity, on the contrary, can lead to excess weight.

Another important indicator showing the intensity of reactions occurring in the body is called basal metabolism . It allows you to find out the amount of energy needed daily by the body at rest to ensure its vital functions. The higher the basal metabolic rate, the greater the number of calories needed to support all processes occurring in the body. That is, these calories will not need to be burned in a special way; they will be spent on their own. Accordingly, the higher your basal metabolic rate, the more nutritious food you can eat without fear of gaining excess weight.