A set of power yoga exercises for weight loss:: “LIVE!”

Who is power yoga suitable for?

Power yoga has its roots in Western countries. It is one of the subtypes of Ashtanga yoga. The training is suitable for people who want to improve their own endurance, coordination and speed, and learn to control their breathing. Exercise makes the body flexible and muscles elastic.

Reference! Power yoga is called power yoga. This complex was designed by Brian Kest in the late 80s.

Both women and men can practice power yoga, regardless of their age. Its main advantages:

Development of joint flexibility.
Gaining muscle strength.
Improving the functioning of the circulatory system.
Normalization of the gastrointestinal tract.
Help in losing excess weight.

Thanks to regular exercise, you can not only improve your health, but also relieve nervous tension and overcome stress.

The benefits of power yoga for men

Power yoga is chosen by athletic men who want to make their muscles strong. It is practiced by speed skaters, athletes, rock climbers and athletes who have completed their careers.

Regular training allows you to maintain muscle tone. At the same time, the ligaments will remain flexible and pliable.

By performing a full set of exercises, you will be able to increase endurance and form a beautiful, sculpted body. Enriching all body systems with blood allows you to maintain their performance and has a positive effect on potency.

The benefits of power yoga for women

Women who practice power yoga will not look powerful. They will acquire a slender and toned body, get rid of menstrual pain, and strengthen the muscular frame of the spine.

Thanks to regular practice of asanas, you will be able to form an athletic and at the same time feminine figure. Girls who want to lose weight can practice power yoga poses.

Exercise is equally beneficial for mental health. Exercises help you relax and make it easier to cope with stressful situations. Women who attend yoga become more confident in their own abilities.

Important! Unlike other sports, you can practice power yoga every day. The asanas included in the basic complex do not overload the body and improve well-being and mood.

Health Benefits of Yoga

Even basic yoga exercises provide the body with a strong healing effect.

The main advantages include the following:

VOLTAGE REDUCTION

The influence of stress is reduced, which leads to a decrease in stimulation of the hormone cortisol, which, when released, turns on catabolic processes leading to the destruction of muscle fibers.

REDUCE PAIN

Regular exercise reduces back pain symptoms. According to reviews, the results of daily meditation are a reduction in the total number of pain symptoms in the back.

BREATHING STABILIZATION

Thanks to stable exercises, deep and even breathing is observed, the volume of the lungs increases and, as a result, more oxygen enters the body.

BODY FLEXIBILITY

After several days of training, improvements in flexibility will be observed, ligaments and muscles will become more elastic. Yoga classes have a healing effect; after heavy strength training, special exercises reduce muscle pain.

STRENGTHENING MUSCLE FIBERS

The work involves not only superficial muscles, but also those that lie deep, directly next to the bone mass.

IMPROVES WEIGHT CONTROL

Exercise involves an expenditure of effort, which leads to the burning of calories and therefore fat tissue. What does natural weight loss have to do with no harm to health?

NORMALIZATION OF BLOOD CIRCULATION

Frequent exercise improves the elasticity of blood vessels and strengthens their walls. The result is improved blood circulation in all parts of the body.

HEART TRAINING

Even the lightest and simplest exercises have a healing effect on the heart, stimulating it and driving a large mass of blood, enriching the walls of the heart muscle with oxygen.

CONCENTRATION OF ATTENTION

Regular exercise improves motor memory, concentration, coordination of movements, and reaction.

Physical fitness level to start training

The main advantage of power yoga is that the asanas in it are not fixed. The training is built based on the person’s level of preparedness. Therefore, even those people who have not previously played sports can opt for this direction.

However, beginners should take into account that during any exercise the load on the cardiovascular system increases. Therefore, it is better to start training under the supervision of a yoga master. He will create a program taking into account the level of training of a particular person. Professional athletes who have the necessary knowledge and skills can practice power yoga on their own.

Great for cross training

Practicing yoga poses is not believed to increase muscle strength, but it does increase your agility and can even improve your endurance. A six-week study published in the International Journal of Preventive Medicine found that the techniques of this asana system improve the performance and flexibility of the body as a whole and sometimes in unexpected ways.

Another study found that regularly performing surya namaskar (sun salutations) improved participants' ability to perform squat and push-up exercises. That is, it was still found that yoga increases muscle strength. In some cases, this allows you to perform other physical exercises, more vigorous ones, with greater ease.

When it comes to the health benefits of yoga, several other scientific studies have shown that it can help fight certain lifestyle diseases and improve health by negatively affecting disease.

Of course, it goes without saying that body shaping is only one aspect of what this ancient system of exercise provides. There are also many mental benefits that yoga offers, including a sense of focus, calm and relaxation. And these are real reasons to do yoga.

Contraindications

Yoga is not a traumatic sport. However, ignorance of some points can cause injury or other health problems. Therefore, before starting classes, you need to familiarize yourself with the main contraindications. These include:

High blood pressure.
Previous joint injuries.
Elderly age. This does not mean that people over 60 years of age should give up training, but they need to do it under the supervision of a trainer.
Postoperative period.
Rehabilitation after a serious illness.

It is not recommended to start training against a background of severe physical fatigue, elevated body temperature, or feeling unwell.

Gratitude Pose in Tantra Yoga

A wonderful pose that many people like. This pose can be performed when meeting, when saying goodbye, or at any time when feelings come and you want to express them. While performing this pose, focus your attention on the Anahata chakra (heart chakra). Approach your partner, as if in a fit of gratitude, hug him, gently press him to the whole body, feel his warmth and protection. Be filled with joy and delight from such friendly contact and the opportunity to help each other.

Power yoga asanas for beginners

People who have just started practicing power yoga should stick to basic asanas. In practice, there are more than 300 of them, but there are 7 main poses that you need to pay special attention to:

Kumbhakasana (plank). The exercise is performed lying down, with emphasis on the elbows and toes. The muscles of the buttocks, back and abs should be tense all the time.
Trikonasana (triangle). Your feet should be shoulder-width apart, with your left foot turned to the left. The right arm is raised up and tilted to the left until the straight left arm rests on the floor. Stay in this position for a few seconds (for beginners, 2-3 inhalations and exhalations are enough). Then the exercise is repeated for the right leg.
Vrikshasana (Tree Pose). You need to stand up straight, while inhaling, raise your right leg, bending it at the knee, and press your foot to the inner thigh of your left leg. The palms are connected to each other at chest level, the shoulders are straightened. You need to stay in this position as long as possible. Then the legs are changed.
Virabhadrasana. Standing straight, you need to lunge with your left leg, bending it at the knee joint. The right foot should remain firmly pressed to the floor. Hands are raised up. Stay in this position for a minute, return to the starting position and repeat the exercise for the right leg.
Paschimottanasana (baby pose). While on all fours, you need to press your buttocks to your heels and extend your arms forward. Their foreheads touch the floor. Remain in this position for 2-3 minutes.
Navasana (boat pose). You need to lie on your back, while inhaling, lift your neck, shoulders, upper and lower limbs off the floor. Palms and feet stretch upward.
Rudrasana. The legs are spread wide, the feet are turned in different directions. The palms are connected to each other, placing them at chest level. The knees begin to bend until the thighs are at right angles to the shins. Beginners should remain in this position for 60 seconds.

During training, you need to work out all parts of the body. You can’t work only on problem areas. The entire body must be subject to stress. The process involves arms, legs, back, abs, and hips.

Four Legged Staff Pose (Chaturanga Dandasana)

This pose is great for developing arm and chest strength.

Technique: From the plank, move to the very tips of your toes so that when you bend your arms, they are at an angle of 90 degrees. Press your stomach toward your spine and bend your arms. The back is straight. If you feel that it is very difficult for you to be in it, then everything is correct. You can always make a simplified version from your knees.

Power yoga for advanced

If a person has been practicing yoga for a long time, then the set of exercises should be very diverse. Exercises that are available to experienced athletes:

Bhujangasana. The pose is aimed at strengthening the gluteal muscle. It is useful to perform it for people who overstrain the spinal column during the day. This asana is also called cobra pose. It involves a significant arch in the back. Beginners can adapt it to their capabilities.
Ardha Matsyendrasana, known as the King of the Pisces Pose. It is performed in a sitting position. One leg will need to be placed behind the other thigh. The asana requires a person to have good joint flexibility and high-quality stretching. In the process of performing it, the abdominal muscles, neck and shoulder joints are involved.
Chaturanga Dandasana or Staff Pose. It resembles a plank, but the emphasis is on the toes and palms, rather than on the elbows. The body should be straight, like an arrow. During this exercise, all muscles work.
Grasshopper pose. The person lies on his stomach, stretches his arms along the body. At the same time, the head and legs are torn off the floor (the height should be about 10 cm). Raise your hands and stretch them towards your heels. You need to bend in the lumbar region. Stay in this position for 30 seconds.

Experienced people who practice yoga can structure the workout at their own discretion. It all depends on the goal that a person pursues. It can work specific muscle groups or improve the tone of the body as a whole.

When performing strength exercises, you need to monitor your breathing. It should not be confusing or uneven. If it cannot be restored, it means that the exercises are being performed incorrectly.

Do your first tantric yoga practice with a tree.

Find a tree that you like. Greet him, hug him. Women usually stand facing the tree, men with their backs. Try to open up to the tree, but remove all expectations. Maybe something will happen, maybe not. Perhaps visual images will begin to come, perhaps unusual sensations. It may seem that you have merged with the tree, or maybe with the forest, and with everything that surrounds you...

There are no expectations associated with a tree. You have no plans for this tree. You just do the practice and move on. At the end, be sure to thank your tree.

Once you learn to maintain this state of calm mind, you will be successful in paired practices.

Recommendations for practicing power yoga

To ensure your training is as effective as possible, you need to take into account the following information:

You need to stay in each asana for at least 1.5 minutes. It is during this time period that the body manages to activate all its forces and start fat burning processes. People who regularly practice yoga for 2-3 months should strive for this indicator.
Beginners should pay attention to the correct execution of asanas, and not the duration of being in a certain position. This allows you to activate muscle memory and form the necessary skills. Therefore, preference should be given to classes under the supervision of a trainer.
You need to choose comfortable clothes for yoga so that they do not restrict movement.
If there are contraindications, classes are refused. They begin when all risk factors have been eliminated
It is recommended to start your workout with a warm-up. It's good if the exercises are dynamic. Jumping, running in place, and rotating joints are useful. This will prepare the body for the work ahead.

Yoga classes should bring not only physical, but also spiritual joy. It is practiced by millions of ordinary people around the world, including celebrities. For example, the famous singer Madonna is a follower of yoga. It is she who owns the unique phrase: “Yoga is a metaphor for the word life. This workout is for the mind, body and soul."

Will not increase muscle mass

The benefit of yoga is that it helps you build long, lean muscles. But, as I already said, poses and asanas will not help you if your goal is to gain muscle mass. To achieve this goal, you cannot do without serious strength training with a strict regimen, as well as without special nutrition that helps gain muscle mass.

I am not saying that in this case you need to leave the performance of asanas for the distant future. Incorporating yoga classes into your strength training regimen may initiate a faster increase in muscle mass, but you definitely won’t become the Hulk with the help of asanas.

In general, why yoga is useful for everyone: men and women, because it is an excellent, well-structured system of exercises. It can increase muscle strength, endurance, balance, agility, and help you lose fat. And also make your other workouts more effective. And varied too. And this is important.

For some people, this ancient exercise alone is enough to keep them feeling in great shape and working toward their fitness goals. For others, aerobic exercise and strength training are necessary to achieve the desired results. In any case, the choice is yours.

But now you know how yoga is useful and what it cannot give you. But no matter what you want to get from these classes, only one thing is undeniable: the benefits of this system of asanas for the body and health.

Balasana (Child's Pose)

An ideal asana for relaxation. When the whole body has worked well, the time to rest comes in child’s pose. Being in this position, blood does not rush to the head, but is redistributed in favor of the abdominal and pelvic organs.

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Strength training and sedentary lifestyle

Modern women (like men) often spend most of the day sitting. A sedentary lifestyle has many negative consequences for the body, in particular, weakening of the back muscles, which causes crooked posture. In order to compensate for prolonged sitting and avoid a bunch of “occupational” diseases, you need to strengthen your back muscles. And only strength practice can strengthen muscles.

If we look at classical texts such as the Hatha Yoga Pradipika, along with sitting asanas for meditation, there are many exercises to strengthen the back muscles. This is due to the fact that ancient yogis also spent long hours in a sitting position, engaged in the practices of contemplation and stopping the mind. Yoga exercises perfectly compensate for the effects of a sedentary lifestyle.

Why men rarely do yoga

Despite the fact that yoga was created by men and all ancient texts were written with yogis of this particular gender in mind, in the modern Western world this practice is more often practiced by women The 2020 Yoga in America Study Conducted by Yoga Journal and Yoga Alliance.

Vyacheslav Sidorov

Yoga instructor

Most often girls go anyway; there are usually two regular guys. Mostly they stop by to ask what it is. Maybe they think that these are some kind of group classes for girls (because they are the majority in the group), or maybe they are embarrassed - there are some stereotypes in their heads that this is a girls’ activity.

One of the reasons for this gender imbalance among yogis is marketing. Instead of tanned Indian men, advertising widely uses the image of a slender white woman frozen in a complex asana. The second reason may be the perception of yoga as a sport in which you need to show something or at least be no worse.

Due to hormonal characteristics, men are less flexible than women. In addition, the structure of the female pelvis allows for a greater range of motion, and many yoga poses require significant mobility in the hip joint.

Vyacheslav Sidorov

Some men are embarrassed by the fact that they are “wooden”. They say: “When I become more flexible, I’ll come.” But they are not going to compete in some kind of competition, but, on the contrary, to work on their body.

Despite strong opinions, yoga is suitable for absolutely everyone, regardless of gender. And it brings no less benefits to men than to women.