Breathing Yoga for Weight Loss: Hatha Yoga Exercises for Beginners
Many people in search of optimal recipes for weight loss eventually turn to moderate physical activity. Especially fashionable today are such unconventional directions of gymnastics as pilates and yoga. They are usually recommended for those who do not like dynamic sets of exercises. There is also a special breathing yoga for weight loss, which we'll talk about below.
What is respiratory yoga?
Let's start by talking about terms. Yoga, like the doctrine of the perfection of the body and spirit, has several currents prescribing to put the body in different poses to increase the influx of energy and their adjustment in the organs of the human body.
There are several types of yoga: hatha yoga( breathing regulation), laya yoga( submission of the mind), dhyana-yoga( meditative yoga) and raja yoga( the best yoga).In turn, Hatha Yoga itself is divided into: asanas( exercises and poses), pranayama( respiratory gymnastics), shatkarma( purification procedures) and mudras and bandhas( special body positions).
Ideally, when doing hatha yoga, you need to give time to each of its components, but beginners usually stop at pranayama( gymnastics) and practice it more.
The benefits of respiratory gymnastics
What exactly are the breathing exercises of hatta yoga good for? As scientists believe, a set of such exercises can help in the accumulation of carbon dioxide in the organs, which helps to relax the vessels.
Paradox, but from lack of movement( hypodynamia) and the subsequent shortage of carbon dioxide, the vessels weaken, blood circulation in the capillaries worsens, and as a result, problems with the work of various important organs - the heart, liver, kidneys. When exercises hatta yoga with a delay in breathing, the vessels relax and help normalize blood circulation, improve the general tone of the body.
As for the therapeutic effect that respiratory yoga exerts on the body when losing weight, it arises due to temporary hypoxia( oxygen starvation) of the organs. The interval of hypoxia is so short that the work of the organism as a whole does not cease, and the synthesis of enzymes responsible for oxidative processes in the body is accelerated.
Where to start?
Exercises of the course "Yoga for the respiratory system for beginners" can be as follows:
1) For the muscles of the face: put your feet at a width of 30 cm, bend your knees, pull in your stomach. Gather your lips in a tube and open your eyes wide. Stick your tongue without relaxing your lips. Breathe into account 8, on exhalation take the starting position.
2) For the lateral muscle of the trunk: take the position as in the exercise for the muscles of the face, lower the left hand to the level of the knee. Right leg set aside, raise your right arm. Breathe in 8 accounts. Return to the starting position.
3) For the buttocks: kneel down, rest your palms on the floor. Draw your stomach and pull your right leg back. The muscles of the buttocks are very tense. Make the exercise 8 times for 6 accounts.
4) For the hands: to spread the legs to the width of the shoulders, keep the hands in the lock. Take a breath in 8 accounts, breathe out. Repeat several times.
5) For the press: lie on the floor and bend your knees. Raise, so that the leg is parallel to the floor, and the legs form an angle of 90 degrees. When inhaling, the chest widens, then the abdomen widens, as if a wave is rolling inside. On exhalation the stomach is drawn in and the thorax contracts. Repeat the cycle 30 times.