The first images of yogis were found in India about 5000 years ago. Over the millennia, the practices have not only not disappeared, but have also received a new development. In the 21st century, the eastern direction has become popular due to the fact that it helps not only to improve physical condition. Practices help to get rid of stress, which is the cause of 80% of diseases.
For many, yoga has become not just one of the types of fitness, but also a certain philosophy of life, changed the views of the world and your body. In this article we will look at the pros and cons of yoga.
The purpose of yoga
After the first weeks of classes, you can feel the benefits of yoga. It allows you to learn how to feel your body, manage your health, and expand the range of lungs. At the same time, the physical load is such that the results come quickly.
Classes have practically no contraindications, age and gender restrictions. The initial data and the level of training do not matter. Now joint lessons with children, married couples, wellness sessions for the older age category are popular.
The purpose of yoga is to change and harmonize a person, to give him a perception of the body and its needs, to allow him to remove psychological and physiological clamps from the personality and the body. If a beginner pursues not only the goal of losing weight and getting a beautiful figure, but also to accept himself and his needs, learn to live in harmony with the mind and the shell, then yoga will give him this.
The most popular direction in our country is Hatha yoga. It combines the union of two principles of the human body: the active energy of the Sun and the passive energy of the Moon. Well suited for beginners.
The benefits of yoga
You can feel the benefits of yoga classes, and how the body changes, already in the first weeks of regular training. But if the main condition is met, he will learn to listen to the mentor’s voice and follow his instructions. Experienced teachers in just a few classes lay the foundations for proper interaction with their body, teach stress relief and relaxation. Correct exercise gives a quick result, which is expressed in improving well-being and physical fitness. The main advantages of yoga is that it allows:
- to cope with pain in the lumbosacral region;
- get rid of salt deposits;
- improve posture, correct scoliosis;
- develop the ability to maintain balance by properly distributing the body’s load on the musculoskeletal frame;
- restore elasticity to flabby skin;
- fight stress and depression;
- put your thoughts in order and set life priorities;
- strengthen the nervous system;
- reduce weight and give the body relief;
- increase flexibility and elasticity of muscles;
- improve the functioning of the immune system and strengthen the body’s resistance;
- prevent the development of arthritis;
- prolong youth.
You can practice yoga at home. But it is important to remember that at the beginning of classes there should be an experienced mentor nearby who controls the correctness of the exercises, especially in power asanas. This will avoid harm and injury. La Salute salon has teachers in various styles of yoga. Professionals help to take the first steps in this direction of self-development.
Benefits for women
For the female body, the benefits of yoga classes are well felt in preparation for childbirth and recovery after them. Classes will allow you to tighten your body and get rid of extra pounds. They are also a panacea for postpartum back pain and for relieving the load from the lower back that occurs when carrying a baby. The lost flexibility returns to the body, the ligaments restore their elasticity, the skin tightens, becomes elastic and rejuvenates.
An hour of classes will allow you to abstract from household problems, unload the brain, fully focus on the internal state and needs of the body. After yoga, a woman plunges into everyday life changed, renewed and full of energy. For recovery, instructors recommend practicing Nidra yoga.
With regular exercise, a woman’s body painlessly experiences PMS and critical days. For ladies at the age of classes, it is easier to transfer the menopause, preserve the freshness of the skin, tighten the outlines of the figure, feel the rejuvenation of the body.
Joint classes for mothers and children allow not only to maintain harmony and fitness, but also to find a balance in the relationship with the child. According to psychologists, hyperactive kids react especially to joint practices – they experience greater emotional stability, build communication bridges in relation to their mother, learn to hear and perceive her, extinguish outbursts of excessive aggression.
Benefits for men’s health
The prevailing stereotypes classify yoga as a purely female sport, although its origins came from male mentors. In the east, such practices were practiced exclusively by representatives of the stronger sex, since asanas require endurance, willpower, and many classical elements are unthinkable in the performance of women. For example, meditations on nails driven into a board. Yoga brings no less benefits to the male body than to the female one. In addition to increased physical activity when performing complex asanas, it allows:
- get deep relaxation after a busy day;
- reduce stress levels;
- strengthen the cardiovascular system;
- get rid of back and lower back pain;
- increase the mental reserve;
- eradicate the causes of bad habits;
- work out different muscle groups;
- strengthen and tighten the body;
- develop a prominent musculature;
- improve flexibility;
- learn how to control attention on important tasks;
- work out deep breathing and saturate the tissues with oxygen.
Representatives of medicine came to the conclusion that constant classes help to enhance potency and improve reproductive function.
Ashtanga yoga is well suited for men. It is not aimed at a surge of testosterone, like power sports. On the contrary, her goal is to develop endurance, confidence, balance and rational thinking – the main components of a man’s character.
For people of the older age group, therapeutic yoga is useful, aimed at restoring strength, forming a muscular back corset and getting rid of pain and ailments. Already after the first classes, improvements are noticeable. Yoga is the second youth for the body, which allows you to keep it in good shape.
Harm and contraindications
In addition to the benefits, there are a number of contraindications for such a direction as yoga. So, for women, classes are not recommended in the postpartum period up to six months. Categorically, you can talk about a ban if there are:
- fractures, cracks, bruises, sprains, intervertebral hernias;
- heart diseases and malformations;
- chronic pathologies of internal organs in the acute stage;
- Acute respiratory infections, sinusitis;
- taking psychotropic drugs and neuroleptics;
- mental illness;
- injuries to the neck and deltoid muscles.
The main disadvantage of yoga is the consequences of self-study of asanas without the supervision of instructors. Sad medical statistics say that every year the percentage of injuries received in the process of unauthorized development of practices based on books, videos and online techniques is growing. The lists of dangerous consequences are becoming wider precisely because of a person’s confidence that asanas developed by yogis for centuries can be easily reproduced from photos.
Only an experienced trainer with personal control will be able to determine and correct the correct performance of exercises by a beginner. And only then will they be useful. Compression injuries of the spine, damage to muscles and ligaments in case of incorrect performance of power asanas are especially dangerous.
The body before and after yoga
Yoga has the greatest effect on the practitioner’s body. The elasticity of the ligaments, flexibility, appearance and elasticity of the skin are corrected. The figure acquires natural natural forms, becomes lean. Excess fat deposits are used as a material for the adjustment of the muscular corset. Increased endurance allows you to overcome long distances and staircases without difficulty, and the practice of proper breathing helps to oxygenate all internal organs and improve the complexion. General well-being, lightness in the body, replenished energy reserves are a small part of the changes that the student feels when leaving the hall.
The effect of classes is primarily reflected in the appearance and how a person begins to feel his body. People who practice yoga get sick less and are stressed.
Recommendations for beginners
For beginners, two classes a week are enough for the first time. In the future, with the accumulation of experience, you can practice every day. For training, you will need:
- rubber or cork mat;
- socks with anti-slip coating on the feet;
- a comfortable T-shirt with a slightly loose fit;
- sweatpants or leggings;
- a bottle of water.
You should study in a spacious, well-ventilated room. You can use an ordinary room, but it is necessary that it has at least two square meters of free space.
Everyone determines the time for classes for himself. It is generally believed that it is better to practice yoga in the morning or in the first half of the day, but in big cities people are used to living at their own pace, so the choice of time is individual. When determining the period of the day, be sure to take into account the daily rhythms of the body.
When starting classes, a person should feel fully awake, feel the body and limbs, think clearly and be ready to perceive reality. Do not start practicing if you are in prostration, took alcohol or strong medications the night before and did not fully recover. Try not to be distracted or interrupted by anyone during classes.
The frequency of training sessions and their regularity increase with increasing experience. If the schedule is too stressful, stop at three classes of 30-60 minutes a week. The main thing is that they are regular – this allows you to start the mechanism of weight loss and consolidate the results. Don’t try to catch up by extending your workouts. It is better to continue the set rhythm next week.
Asanas should be performed at a slow but steady pace. In any case, do not allow sudden movements, especially in twists. You should get up smoothly from the mat. If the asana was performed lying on your back, then first you need to roll to your left side, and then gradually rise.
It is recommended to eat 4-3 hours before classes and not earlier than 30 minutes after. Immediately after training, you can drink unsweetened tea.
It’s good to take a barely warm shower before classes. After -water procedures are usually not required. Sauna and bath are prohibited before and after.
At home, study according to the program that the coach has developed or agreed upon. You should always start with proper breathing and the simplest exercises. If a beginner does not learn to breathe properly, then the whole point of the practice is reduced to zero. In nature and at home, it is better to do barefoot.
More intense and power asanas should be performed if the training takes place in the first half of the day, and plan a program with soft smooth exercises for the second half.
Use the help of an experienced trainer to master the techniques. It is better to attend group classes for 3-4 months before moving on to independent exercises at home.
Yoga not only helps to make the body healthy and slim, but also significantly improves the quality of life. After all, practitioners teach to listen and hear themselves and their needs, cultivate spiritual and physical purity, give satisfaction with the present, train endurance and self-discipline.