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Yoga for weight loss. Slimming with yoga

Using kundalini yoga for weight loss is a rather exotic choice. Who does not know, such a yoga lesson is more like a meditation class or hatha, and not like a dynamic change of complex asanas. Kundalini fans don't talk about burning calories either. And even before this stage of yoga, minors are not allowed, pregnant women are not welcomed at classes and they breathe very loudly. Musician and trainer Alexey Vladovsky is promoting this trend in Russia. He also created the popular video course, which is included in the video library of the TV channel "Live". It was with the promotion of this video course that the popularity of kundalini yoga began in the broad strata of the losing weight population.

What is kundalini yoga for weight loss

In fact, if you ask this question in any yoga school that does not do business and promote popular "tricks and tricks", you will most likely get a puzzled look in response. Yogis do not like any prefixes "for health" or "for weight loss" too much, the fact is that they believe that the teachings of yogis help a person to get to his essence, and all sorts of weight loss there is a nice bonus.

On this very incomprehensible essence the "principle of action" of kundalini yoga is based. Actually, the school itself is a set of techniques aimed at awakening the special energy of kundalini. All these exercises with awakening are solely for the sake of "pumping the spiritual level." The adept is losing weight mainly due to the shift in life accents.

Alexey Vladovsky often says in his interviews that the majority of modern people are "actively tied" to pleasure. And the latter in their heads, unfortunately, is closely related to food intake. The main task of kundalini for weight loss is to break this connection. With the help of yoga techniques and meditations, a person learns to relax in a state other than "overeating and drunk." That's the whole secret.

How to do kundalini yoga for weight loss

Again, under this name in our country you can visit a class of anything. The same popular video tutorials in style are more similar to classic hatha - you will do poses, get all the necessary load on the body. In addition, you will perform specific breathing exercises and will be able to saturate the body with oxygen using them. You will also learn to literally engage in any action through meditation. Usually, yoga beginners experience an improvement in the quality of any activity. A simple example - if you are used to eating without feeling the taste simply because the serving is exactly that amount of food, this “valuable skill” is most likely the reason for the fat mass gain. Once you learn to “meditate on food,” isolate yourself from any outside influences while eating, you can lose weight without dieting.

All this practice is not suitable only for those who do not believe in the effectiveness of anything not directly related to fat burning, calorie expenditure and physical activity. Most yoga teachers say that the result, the achievement in the field of weight loss is a purely individual thing. In particular, there are students who go to primary classes for years and do not achieve anything, simply because they think about their own during the lesson. And there are also people who manage to learn from the video themselves so that they perceive all the yogic "potential", and asanas, and meditations, and breathing, and the style of eating.

However, when visiting kundalini yoga "in real life" you need to be careful. Very often sects operate under the sauce of "spiritual enlightenment and physical recovery". And the latter, for some reason, especially like to call themselves either Tantra adepts or Kundalini Yoga propagandists.

Especially for - fitness trainer Elena Selivanova

What is kundalini yoga for weight loss

How to do kundalini yoga for weight loss

Especially for - fitness trainer Elena Selivanova

Striving to develop flexibility and endurance, wanting to improve mood and well-being, moving towards self-knowledge, we must not forget that our body is not just an obedient executor of our orders. Our body is part of ourselves, so we need to take proper care of it.

Yogis believe that in practice, in most people, the mind is more likely to be controlled by the body than vice versa. Therefore, if we learn to easily control our body, we can easily train and develop our mind.

Exercise is certainly very important, but yogis begin to develop the ability to control and control your body by cleansing the body. In the practice of yogis, purification is called Kriya.

The purpose of this practice is to remove harmful, poisonous or simply unnecessary substances from the body, from which the body constantly gets rid of in the course of its life. The kidneys excrete substances circulating in the blood - uric acid and others. The salivary glands also help us get rid of unnecessary substances. Our body is designed by nature to get rid of waste through urination, bowel movement, breathing, evaporation from the skin.

But the body can not get rid of all harmful substances on its own. We help him in this - we cleanse the skin, allowing the pores to breathe freely, brush our teeth and so on. Kriya practice aims to help the body get rid of harmful substances in those parts of the body that we neglect or that are difficult to access. As a result, Kriya also helps to eliminate a number of diseases that arise in these organs.

In yoga practice, there are six Kriyas - special exercises for cleaning the eyes, esophagus, stomach, respiratory system and lower colon. The Kriyas are called Basti (cleansing the colon), Neti (cleansing the nasopharynx), Dhauti (cleansing the stomach), Nauli (cleansing the abdominal organs), Tratak (exercises for the eyes) and Kapalabhati (cleansing the respiratory organs). The Dhauti exercise is divided into several types: Antar-Dhauti, Hrid-Dhauti, Danta-Dhauti and Mula Sadhana.

Before proceeding with the description of the practical exercises, be sure to consult with your doctor. Although these practices are scientifically based and very effective, they can have a number of contraindications, in which it is undesirable or even dangerous to perform them. Your doctor will tell you if you can use a cleansing procedure.

This practice is very important for cleansing the stomach of harmful substances that have accumulated on the walls of the esophagus and stomach. We are all familiar with common problems that often arise with the digestive system - poor appetite, indigestion, indigestion, indigestion, pain, lethargy, and so on. In addition, due to improper operation and contamination of the stomach, we can develop a variety of diseases, which, as it sometimes seems, are not connected with the stomach at all. Therefore, it is especially important to keep it clean, to maintain the correct functioning of the digestive tract. It will not slow down to affect the overall well-being.

This practice is divided into purification with water, air, fire and cloth.

Purification with water... Drink plenty of water (1-2 liters) on an empty stomach. If this is difficult for you, you can add a little salt to the water. Try to move your belly. Then tighten your stomach, bend over and use your fingers to induce vomiting. Artificial urge to vomit should be induced until the stomach is completely free of water. For best results, it is recommended to repeat the cleansing at least once a week.

Air purification... This exercise is not easy, it is recommended to do it only after a certain training and only under the guidance of a teacher. It is necessary to close the epiglottis and, making a sharp push, as if to push a small volume of air into the stomach. Then repeat this procedure a few more times until the stomach is filled with air. After that, you need to slowly regurgitate the accumulated air along with the dirty one that was previously in the stomach.

Purification by fire(Agni Sarah). Sit cross-legged and inhale deeply. Then exhale sharply, completely emptying the lungs of air. Hold your breath. You can now move your abdominal muscles freely. Quickly and sharply protrude your stomach, and immediately return it back, pull it in. Repeat on one breath hold 15-20 times. An experienced person can repeat the exercise up to 10 times every day.

In addition to cleansing Agni Sarah also helps with constipation, stimulates the kidneys and pancreas, liver, spleen. Helps to get rid of fatty deposits in the abdominal area.

Cleaning with a cloth... To perform this practice, you will need a thin cotton fabric about 7.5-7.6 cm wide, about 4.5 m long. Please note that there are no threads sticking out along the edges - they must be well overcast. The fabric must be clean.

Immerse the strip of cloth completely in warm salty water. Squeeze one end and begin to swallow it gently. For the first time, it is recommended to swallow no more than 30 cm. Wait a few seconds, then slowly pull it out (very carefully, trying not to injure the walls). Gradually increase the length of the swallowed tissue, but in any case do not rush - you can harm yourself with too much haste. Over time, you will be able to swallow the entire length. When you have swallowed all of the tissue, hold the remaining end firmly in your hand and do not pull it out for two minutes.

The exercise is recommended to be done in the morning on an empty stomach, preferably under the guidance of a teacher. After completing it, you need to drink a glass of milk - this will lubricate the throat. It is enough if you do it every 4-7 days. If during training, you experience nausea - do not be alarmed, this is a normal reaction of the body. Constant exercise will help you get rid of gastritis, other stomach diseases, spleen diseases, and they will also contribute to the normal excretion of bile and phlegm.

This practice helps to cleanse the tongue and throat, and eliminate infections and inflammation in the throat.

Gargling your mouth and throat with salt water is a good way to help your throat fight off infections. To clean the tongue, you need to put the middle, index and ring fingers together in your mouth and rub your tongue thoroughly - from base to tip. After that, the mouth must be rinsed and repeated several times. You can also cleanse the tongue with a special silver or wooden spoon.

It should be recalled that to maintain the health of the throat, you need to keep it warm, try not to catch colds, not smoke, avoid irritating odors and spend less time in dusty rooms, on heavily gassed streets.

As a matter of fact, Danta Dhauti is the usual brushing of teeth. But here, in addition to this, it is important to also massage the gums - this will cleanse them of substances that pollute the pores and will help to strengthen them. There is an opinion that yogis even prepare a special paste that strengthens the gums and teeth well. It consists of natural sea salt, baked eggplant peel ash, pine extract and unrefined sunflower or olive oil. All components must be mixed so that after receiving the paste, a thin layer of oil remains on the surface. After applying the paste, you need to massage with your index finger and rinse your mouth.

Keeping your teeth healthy can also help with a proper diet. Eat more fresh fruits and vegetables and eat hard foods that will strengthen your chewing muscles and help you keep your gums healthy. It is not recommended to eat sugar, do not eat cold and hot in a row - all this will cause the destruction of tooth enamel and caries. And be sure to rinse your mouth out after every meal to get rid of harmful plaque on your teeth.

This practice consists mainly of the Basti exercise. It is highly recommended for people with diseases of the digestive system, constipation. In addition, it is more natural and physiological than a regular enema.

Sit in a basin or water bath and use the Nauli exercise (discussed below) to create a vacuum that will draw water into the intestines. Insert a small tube (about 10 cm long) into the anus to fix the muscles of the anus. When you draw in the water, remove the tube and do Nauli. Then push the water along with the harmful substances accumulated in the intestines out.

This method not only cleanses the intestines, but also helps to get rid of diseases of the digestive and diuretic systems, strengthens the abdominal muscles. Also, to maintain intestinal health, you need to drink plenty of fluids and it is advisable to train your intestines to empty out at the same time.

The nasal cavity with the hairs in it and the mucous membrane covered with microscopic cilia is the main "filter" on the way of the air we inhale. Together with the air, a person also inhales dust particles, microbes and other substances that can provoke a variety of diseases. To prevent harmful substances in the environment from entering the body, coarse hairs filter out larger particles, and tiny cilia remove small ones. Therefore, when we cleanse the nasal cavity, these natural "filters" work much more efficiently: we catch colds less often, breathe easier, and distinguish odors better.

The easiest and safest method of cleansing your nose is to rinse with warm brackish water. Type it with your nose - now with one or the other nostrils, then with both nostrils together. Spit out through your mouth.

A more difficult exercise is cleaning with a lace. If you do not have a special cord, you can use a conventional medical rubber catheter (no. 13). It must be sterile and thoroughly washed after use.

Take a special cord (or catheter) and insert it a few centimeters deep into the right nostril. Do the same with the left. You will most likely sneeze heavily at first - this is a normal reaction. Gradually, from time to time, increase the depth of the cord advance. Over time, you will be able to lower it so deep that it reaches the base of the tongue. Then gently take it with your fingers and slowly, trying not to damage the mucous membrane, pull it out through your mouth.

This exercise should only be done under the supervision of a teacher. It is advisable to do it in the morning on an empty stomach. It will take you one to five minutes to cleanse each nostril.

Do the Uddiyana Bandha exercise. Then put your hands on your hips, tighten the rectus abdominis muscles and push them sharply forward and downward. When done correctly, you can clearly see how the muscles tightened from the sternum to the pubic region. This variety is called Madhyama Nauli.

After that, lean to the right (the right hand rests with force on the right knee), strain the right rectus abdominis muscle and push forward with a push. This is Dakshina Nauli. Do the same with the left abdominal muscle (Vama Nauli).

Then do the exercise in a row, without interruption: center, then left and right Nauli. Then you can go the other way. Outwardly, the movements resemble Indian dance.

This exercise should be performed on an empty stomach, repeating 3-4 times. It perfectly helps to master the abdominal muscles, stimulates the digestive system, strengthens all abdominal organs, and eliminates menstrual disorders. However, to get the proper effect, you first need to master the exercise of Uddiyana Bandha.

It is not recommended to exercise if you have excess fat in the abdomen - you need to get rid of them first. Also, people with hypertension, chronic colitis, appendicitis should be treated with great caution in this practice. Nauli should not be performed on children who have not reached puberty.

Tratak is an exercise designed to develop the skills of concentration, although it belongs to the purification practice. Its essence lies in fixing the gaze on one point or object - you cannot blink! The exercise is performed in the following ways:
1. Place a lit candle so that the flame is at eye level, and the candle itself is located at a distance of 90-120 cm from you. Sit with your muscles relaxed and your back straight. Look at the flame for about a minute. Then close your eyes, relax your eye muscles. Imagine a candle fire at a point between your eyebrows. Then look at the candle again, then close your eyes, relaxing your muscles. You can continue the exercise for up to 6 minutes.

Getting in shape is the goal of many who are planning to do or are already practicing yoga. Of course, the philosophy of yoga is more complex and more ambitious to be perceived simply as exercise for weight loss or stretching. However, one can definitely improve the physical body with the help of practices.

Yoga differs from aerobic and strength training in that it is based on isometric training. This means that the muscles are tense, but without significant changes in size. The complex load on the body and internal organs in combination with a special breathing technique allows you to accelerate the metabolism in the body.

There are many types of yoga: hatha yoga, kundalini, karma, ashtanga, bhakti, janna, etc. But not all of them are equally effective in shedding extra pounds. In order to lose weight, it is better to choose the directions of Ashtanga Yoga, Power Bikram Yoga and Kundalini. These practices contain the most effective exercises to help you lose weight.

These practices work as follows:

Ashtanga yoga contains a dynamic complex of asanas. It is suitable for people with physical training. Poses change quickly and in a clear sequence. The pauses between them are replaced by breathing exercises and stretching. With the help of such training, excess weight is lost and muscle mass is built up.
Bikram yoga is a very exotic type of practice that requires imitation of the Indian climate. In the room where training takes place, the temperature should be above 40 ° C, and the humidity should be more than 40%. Thanks to such conditions, during the training process, a person sweats profusely and gets rid of excess moisture and toxins. Such a complex is contraindicated for people with diseases of the cardiovascular system and lungs.
Kundalini Yoga is a very specific complex for losing weight. The purpose of this practice is to release the kundalini energy and distribute it throughout all the chakras of a person. Kundalini yoga - harmony and weight loss achieved by substituting life priorities. Simply put, a person has other pleasures in life besides food.

To achieve the desired result, you need to do yoga regularly 3-4 times a day. You can practice both in a group with an instructor and at home. For practitioners at home, it is recommended to use the literature and video tutorials. You should not immediately fully load yourself, the whole complex must be mastered gradually, without exhausting the body.

Yoga classes at home, of course, have their advantages: free schedule, savings on training fees, etc. However, the complexes of ashtang, bikram and kundalini yoga are quite difficult to master, so it is better to start with an instructor. A professional mentor will also help you choose the right asanas and load in accordance with the individual characteristics of each person.

Without proper nutrition, it will be very difficult to achieve your goal. Therefore, yoga is best practiced in conjunction with a low-calorie diet. Without well-directed thoughts, the result will also be less effective. You need to tune yourself to a positive wave, be in harmony with yourself, with the world around you and strive for your goal.

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Kundalini yoga for weight loss began to be used not so long ago and found its place in the means for getting rid of excess weight and normalizing the functioning of body systems thanks to the trainer musician Alexei Vladovsky. The video course he created, in which harmony and weight loss are the connecting links, is gaining popularity among those who want to lose extra pounds.

The meaning of kundalini yoga

The purpose of such classes is to improve physical and spiritual development, the acquisition of skills to achieve inner peace, which must certainly lead to the optimization of the work of internal organs and promote self-healing. The activities that kundalini yoga practices involve immersion in meditation in order to activate the internal forces of the body.

Kundalini yoga for weight loss is based on breathing exercises, supplemented by physical activity. The application of the system involves the main stages:

conducting meditation and warm-up,
exercises called "kriya",
time for relaxation,
meditation,
the final stage of the study with the help of a blessing.

The set of yoga exercises through which harmony of mind and body is achieved was originally developed by a yoga teacher named Bhajan. A complex of actions is performed in a strict system. In terms of its composition, a set of exercises can consist of simple and short-term actions, but it can also be long-term. Kundalini yoga includes energetically complex actions, as well as breathing techniques.

Kundalini yoga strengthens the nerves and improves the activity of the endocrine area.

Basic skills for yoga

For the process of losing weight, yoga uses a special breathing technique in exercises based on the control of the diaphragm. With this technique, you can speed up metabolic processes, due to which there is a faster burning of fats that have entered the body. Learning diaphragmatic breathing skills can help you cope with stress. The breathing technique is the foundation of all kundalini yoga.

In order to learn how to properly fill and release the lungs during exercise and meditation, they train in the "lying" position, placing their hand in the diaphragm. When you inhale, the belly rises up and the diaphragm goes down. When you exhale, everything happens the other way around: the diaphragm pushes the air towards the exit from the lungs, rising in height, and the stomach descends closer to the spinal column.

Lesson number 6. Kundalini yoga for weight loss with Alexei Vladovsky. Detoxification.

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The breathing technique in yoga involves inhaling and exhaling in slow motion, ten seconds each, which should not cause a feeling of lack of air. Breathing exercises are done for three minutes, gradually increasing the time to 10 - 11.

If you do not have enough air during breathing exercises, you should reduce the time interval for inhalation and exhalation.

After acquiring the skills of breathing technique, you can start those exercises that allow you to lose weight by doing kundalini yoga.

How to lose weight with yoga

The duration of a lesson for weight loss is from an hour to an hour and a half, of which up to 10 minutes is devoted to warm-up, up to 45 minutes - to the whole complex, up to a quarter of an hour - for relaxation exercises, up to half an hour - for the final meditation. In order to get rid of those extra pounds, Kundalini yoga includes the following exercises.

Lesson for the spinal column. They sit on the floor and bend their knees under them, with their hands on their hips. When inhaling, they bend forward, the chest rises, while exhaling, they bend the back in the opposite direction. Repeat this exercise for 108 approaches, ending with a regular inhalation. The effectiveness of this spine flexion exercise is good, but the results take time.
Twisting the body. In the "sitting" position, clasping your shoulders with your hands, while the thumbs are on the back, and the others are on the side of the chest, while inhaling, twist the body to the left, and when exhaling, in the opposite direction. Twisting is repeated 26 times, taking a minute break after it.
"Bear swing". In the area of the heart, the hands are closed in a lock and the elbow joints are raised and lowered in turn, creating the image of a swing-over swing. Do the exercise in 26 approaches, resting after it for half a minute.
Shoulder movement. During inhalation, the shoulders rise upward, while exhaling, they return to their original position. The exercise is repeated for two minutes, after which breathing is suspended and the shoulders relaxed for 15 seconds.
Rotational movement of the head. Do five slow turns towards the right and left.
Capture. In the neck area, the hands are locked, inhale and hold their breath. Closed hands are raised above head level. On exhalation, they return to their original position. This is repeated twice.
Kriya. With this exercise, they sit on their heels, closing their knees together and holding their hands above their head. The palms are connected, intertwining the fingers, with the indexes pointing up. For men, the right is on top of the left, for women it is vice versa. Pulling in the abdominal muscles in the navel, relax by two. They do the exercise for three minutes, keeping an energetic pace, after which they relax the body, lying on the back for 15 minutes.

Exercise rules

Kundalini yoga involves performing a set of exercises in accordance with certain rules in order to achieve the best result, perfecting your body and forming a chiseled silhouette.

It is necessary to hold your breath without tension, gaining enough air on inhalation and relaxing on exhalation, keeping the spine straight.
Breathing exercises are done slowly, preventing dizziness. Otherwise, you should take breaks.
For beginners, it is possible to deviate from the general rules by shortening the duration of the lesson and adding rest time. So, if 108 repetitions are supposed, they can be reduced to 26, and the time between them can be increased to two minutes.

Kundalini yoga copes with excess pounds due to constant stress on the muscles. It acts in many directions, normalizing the digestive and endocrine systems affecting excess weight, accelerating metabolic processes, and rebuilding the correct functioning of the hormonal background.

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