YOGA THERAPY AND EXCESS WEIGHT
2. Dynamic complex Surya Namaskar or Sun Salutation
3. Regime of the day
4. Nutrition
“Kapalabhati”
Benefit:
- Improves the work of the cardiovascular system
- Massages the abdominal organs
- Strengthens the abdominals and abdominal abdominal muscles
- Improves Digestion
- Promotes the elimination of toxins
- Increases body tone
- Improves the functioning of the nervous and lymphatic systems
How to do it:
Sit back on your knees, straighten your back, and close your eyes to relax.
Breathe calmly through your nose for a while, then inhale and exhale sharply. Focus your attention on the exhalation, contract the abdominal muscles, pushing out the air with them, feeling how the stomach is pressed against the spine.
In this case, passive inhalation is carried out automatically. It is necessary to relax the diaphragm as much as possible while inhaling, it should be as full and deep as possible to do this with one short and powerful jet of air. At the beginning of mastering the kapalabhati technique, you can do 36 repetitions, when you start practicing regularly, bring them up to 108 times. After taking the last breath, hold your breath. Then exhale calmly through your nose. Remember, only the belly moves, the rest of the body must remain stationary.
Contraindications:
- Pregnancy and menstruation
- Postponed traumatic brain injury
- Malignant tumors
- High blood pressure
- Various lung diseases
- Hernia in the abdominal region
- Heart diseases
Dynamic complex Surya Namaskar
The set of exercises is extremely effective even if you practice it for 15 minutes a day. Surya Namaskar is of particular benefit to those who lead a sedentary lifestyle.
The Surya Namaskar complex is based on three elements, without which the practice is considered ineffective: asanas, pranayama, meditation.
For beginners, it is enough to do 3-6-12-24 circles of twelve asanas. More advanced and experienced practitioners go further and reach 108 circles of Surya Namaskar.
All body systems come to balance:
- The cardiovascular system is strengthened
- The work of the digestive system is normalized
- The work of the kidneys and urinary tract is normalized
- The nervous system is strengthened
- Improves the work of the endocrine system
- Strengthens the muscles of the back and abs
- The condition of the figure improves
- Well-being improves
- Regular practice is great for losing weight
How to do it:
1. Pranamasana (prayer posture – greetings).
Bring your legs together, while inhaling, raise your hands up, at the top, connect your palms in Namaste and with an exhalation lower your arms to chest level. The whole body should feel like an extended string.
2. Hasta Uttanasana (backward bend posture).
Inhale and lift your arms up through the sides. Put your palms together in namasta. Try to get your hands behind your head as far as possible, while feeling the work of the muscles of the legs, abs and buttocks. It is important to keep track of the position of the lower back and neck.
3. Uttanasana (forward bend).
As you exhale, bend down, place your palms along your feet on the mat, draw in your stomach and position yourself as close to your legs as possible. Legs should be straight, knees pulled in
4. Ashva Sanchalanasana (rider pose).
While inhaling (the woman with the left, the man with the right leg), take a step back, the front leg must be bent at the knee, placing your hands on both sides. The knee should not protrude beyond the heel (if the position is incorrect in Ashva Sanchalanasana, a strong load on the knee is likely, which can lead to injury). Raise your head up and bend in your back. Pushing off the floor with your hands, bend even deeper in your back, opening the thoracic region and stretching the vertebra behind the vertebra. The shoulders are lowered.
5. Adho Mukha Svanasana (Dog Face Down).
On exhalation, the right leg must be taken back to the left, the feet are parallel to each other. Push back with your hands, raising your pelvis. The back is straight, the head is relaxed, the neck is long, the shoulders are straightened, we strive to the floor with the heels, stretching the back of the legs.
6. Ashtanga namaskar (pose with support on eight points).
The only asana from this group, which is performed while holding the breath. Long-time yoga practitioners can go to chaturanga dandasana, but beginners kneel, palms tightly pressed to the mat, arms bent at the elbows, chest and chin need to touch the floor. As a result, the whole body will be supported by 8 points: 2 legs, 2 arms, 2 knees, chin and chest.
7. Bhujangasana (cobra pose).
While inhaling with straight arms, lower your pelvis onto the mat. Bend in your back, aiming up and forward, with your shoulders and neck straightened.
8. Adho Mukha Svanasana.
As you exhale, repeat the downward-facing dog asana. Start the movement with the buttocks up, keep balance and do not move the body. Try to press your heels to the floor.
9. Ashva Sanchalanasana.
10. Uttanasana (forward bend posture).
As you exhale, bring your right leg to your left. Repeat the forward bend pose. As you exhale, lower your head to your knees, drawing in your stomach. At the same time, the back is straight, the knees are stretched, the pelvis tends forward.
11. Hasta Uttanasana (asana with raised arms).
Inhale and lift your arms up over the sides. Try to get your hands behind your head as far as possible, while keeping your attention on the lumbar region and neck, excluding creases.
12. Pranamasana (asana in a prayer posture).
The pose is characterized by the completion of one full cycle of the morning complex. As you exhale, join your palms in front of your chest in namaste, relax your body and feel the effect of the exercises done.
Important points to be observed when performing Surya Namaskar:
- breathe through your nose
- inhalation and exhalation go in strict sequence with asanas
- Ashtanga Namaskar pose (eight-point posture) is performed while holding the breath
- each asana must be performed smoothly, avoiding sudden movements
- focus your attention within yourself, experience every sensation in the body
Daily regime
- Wake up early, preferably before 7 am
- A glass or two of fresh drinking water, preferably lukewarm
- Morning procedures
- Morning practice
- If a sedentary lifestyle and work, get up every hour, do exercises for the neck, back, hip joints, just walking.
- Drink enough clean water throughout the day
- Drink tea and coffee only in the first half of the day, and in the second, give preference to herbal drinks
- Fractional meals, preferably at least 5 times a day
- Go to bed, if possible, between 22:00 and 23:00, since it is during this period that your body will be able to recover and rest
Nutrition
Clean water all day long. A balanced diet with the presence of all elements, fruits, vegetables, cereals, dairy products, mainly fermented milk without fillers, meat, fish, herbs, raw nuts in limited quantities, dried fruits. Vegetables, both fresh and in the form of soups, stews. The use of spices in the preparation of food and drinks.