Yoga nude classes. Who, why: what you need to know about naked yoga right now

Historically, “naked yogis” - “naga sadhus” - appeared in India in ancient times, perhaps even several thousand years ago. What pushed the ancient yogis to “nudism,” of course, was not the cult of the body or foppishness, but the idea of ​​asceticism—a conscious, voluntary limitation of comfort and even, in some cases, self-flagellation, in order to harden the spirit. They worked out and walked naked not only because it is almost always hot in most of India. In fact, an ascetic who refuses to wear clothes in India is actually doomed to suffer from the scorching sun - so it is less a refusal of warmth than a refusal of sun protection! In addition, the culture and social order in India since ancient times has sharply condemned public nudity. In a country where “there is a clear differentiation of pants,” the naked person is excluded from the structure of society. (Even today the police in India do not pay attention to the existence and antics of naked ascetics - they usually do what they want). So, the ancient ascetics - “naga babA” or “naga sAdhu” - through nakedness, sought to develop detachment from worldly comforts and conventions, deliberately exposing the body to the vagaries of the weather in order to develop strength of spirit. They were almost always celibate, and sometimes even further damaged their reproductive organs in order to get rid of natural desires (this is still practiced by some such ascetics today).

This culture has analogues, starting with the “hypnosophists” - “naked sages” Ancient Greece. However, in Ancient Hellas, nudity and physical education, gymnastics - from ancient times went hand in hand, and did not cause criticism from society, but even vice versa. Many philosophers, who are depicted in school textbooks dressed in togas, were not averse to walking through the “philosophical gardens” naked; this did not cause any reaction from people, everyone understood everything - the person was “blessed”. So the Greek philosophers were, in fact, the prototype of the “nudists” of Europe and the USA. There is a version that the Greeks discovered the custom of walking “clothed in heaven” in India (there were trade routes), but this is difficult to verify, just like the fact that Jesus Christ studied yoga in India in his youth.

At the end of the 19th - beginning of the 20th centuries. information about yoga has largely reached the West (Great Britain and the USA, first of all). In the 60s of the 20th century, there came a real “boom” of yoga and Indian culture in general, provoked by the hippie movement. Therefore, although the first commune of nudist yogis appeared in Europe at the end of the 19th century - exactly this, “modern” style even for the 21st century, was practiced in the politicized self-development group “Lebensreform" (Germany and Switzerland) - still for real mass " naked yoga”became in the besotted and happy 60s. “Naked yoga” turned out to be very suitable in an environment that, even without any yoga, was not averse to taking off their clothes. Many groups appeared that followed the philosophy of “gymnosophism” - that is, naked yoga training, including the most famous one in (California, USA).

The second wave of popularity of “naked yoga” in the modern world arose in 1998, in New York, at the instigation of a certain American who called himself by the yogic name Jayadev, and who organized the first naked yoga group in the city. It was called “Midnight Yoga for Men” and soon gained fame in yogic circles. Jayadev encouraged his students to practice "naked in the face of the Infinite" like the ancient naga sadhus. (By the way, Jayadev’s group had no relation to sexual minorities - just like Indian yogis). The group practiced what is now called "purna yoga" - a practice aimed at spiritual, rather than physical, development.

A more commercially successful yogi, Aaron Star, owner of Hot Nude Yoga Studio, has given an even more powerful impetus to the “naked yoga” “renaissance.” Opened in April 2001, the center became a real sensation, written about in newspapers and talked about in yogic circles and beyond. It is clear that at the beginning of the 21st century, American society had already accepted both gays and naked yogis, so the project easily found recognition among both. After the resounding success of Aaron Star, similar “naked yoga” groups began to spring up around the world. From the very beginning, the public associated such activities with homosexuality, which is not always fair. There are a large number of both “rainbow” “naked yoga” centers and completely heterosexual ones. Usually classes are separate for men and women, but there are also mixed classes. In order to start studying in such a group, written consent is often required, including a refusal to take photographs or video recordings (which is quite logical). No selfies!

Behind modern “naked yoga” is, in general, the same idea as in ancient times - refusal to identify with the body, accepting it with all its shortcomings, an attempt to rise above the level of physiology. So such a practice, although not intended, apparently, for broad layers of practitioners - for obvious reasons - can be useful in individual cases. For example, if someone has a lot of complexes about their fatness or other defects in appearance: the opportunity to “spit on everything” and go to “naked” yoga can radically change the situation, break the pattern. But “naked yoga” is a powerful “medicine”, and you quickly get used to it. Some note that the first shock - and with it the psychically liberating effect of “naked yoga” - wears off somewhere around the 15th minute of class, then it doesn’t matter. Anyone else will probably need multiple sessions. But sooner or later, the focus of attention returns to the practice itself - the need for “naked” yoga disappears. After all, apart from nudity, she is no different from ordinary Hatha.

I think there are few people who want to do “naked yoga” every day - both it is not convenient, and hygiene considerations are not in favor of this method. And why? If you conduct such an exercise as a ritual, with the thought that you are really practicing “in the face of Eternity” - as the stern American yogi Jayadev suggested - you should not do it frequently, because with each repetition the effect will inevitably fade away. When something becomes familiar and “unimportant” to a person, the energy leaves this action. And to follow in the footsteps of “naga sadhus” and try to bring “naked yoga” into society, or, more simply, to go out into the street is simply crazy in our latitudes: it’s cold, and even criminally punishable. In addition, if Hindus have an ancient tradition of nakedness to the waist (of men) during a visit to the temple, then we, under the influence of Christianity, have developed a completely different semantic connection with nudity - it inevitably hints at sex, and triggers the thought process in the wrong direction. Therefore, in my opinion, it is very difficult for a Western person to achieve with the help of “naked yoga” the same results that “naga sadhus” undoubtedly achieved and are achieving in India.

But often in modern society, “naked yoga” generally serves other purposes. Representatives of sexual minorities often come to such classes (in special groups, however) to feel involved in their community and communicate with like-minded people. Single people (including heterosexuals) come to mixed groups to relieve and sublimate sexual tension. There are “naked yoga” groups and a few of a special kind where interaction with mild sexual overtones is encouraged, such classes are usually marketed as “naked yoga and tantra” (watch out!). There are some yoga centers where another “naked yoga” is practiced - emphasized for “real men”, and here athleticism is at the forefront - in this vein, the need to practice naked becomes another motivation to work hard on the body so that its shape tends to perfect. This tradition is, perhaps, closer to the spirit of Ancient Greece and Rome than to the ancient Indian roots, the ideas of “naga-sadhus”, who did not strive for an ideal form at all, but deliberately ignored the body (and its clothes), and sometimes mutilated their bodies, demonstrating complete disinterest in physical, “perishable” well-being.

Thus, in many cases, naked yoga, originally conceived in the East as a severe asceticism and practice for disidentification with the body, here in the West it develops, rather than weakens, such identification with the body, and can even have overtly sexual overtones.

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Yoga is a great way to relax and relieve stress. It seems to us that this activity is, in general, standardized. People just accept different poses while practicing your flexibility while listening to relaxing music. In fact, there are quite a few varieties in the world, some of them are truly unusual.

Naked yoga. This type of yoga appeared in the West, in California in the 1960s, thanks to the hippie movement. They believed that a person is beautiful regardless of what he wears. Clothes only constrain us, preventing us from opening up. Perhaps, in those years, nylon sportswear really made it difficult to take difficult poses? Today, naked yoga has become popular, despite new clothing materials. The surge came in 2001, when classes by yoga star Aaron Star became very popular in New York. Soon imitators appeared all over the world. Fans of this style think that without panties and T-shirts they can better accept and feel their asanas. And the famous New York studio now offers courses with different combinations of nudity, with joint training for men and women or same-sex. In any case, students are asked to leave all sexual ideas at the door. Those who are looking for an opportunity to have an orgasm are advised to stay away from this yoga classes. The organizers claim that Naked or Nude Yoga will help get rid of shame or negativity associated with one’s own body and instill self-confidence in people. True, historically, naked exercises also became popular among gay men, who practiced their midnight yoga in New York in the early 1990s.

Doga. The very name of this practice implies that it is intended for dogs. Doga fans believe that the trend arose back in ancient india. Allegedly, the dogs who watched the dervishes meditate joined them in relaxation exercises. Today there are dozens of thematic sites in America, Europe and Russia. They clearly explain why dogs need a Great Dane at all. This technique involves joint gymnastics between a person and his friend, stretching and massage. Thanks to this, the connection between us is better ensured. In general, city dogs have many health problems due to their sedentary lifestyle. These include arthritis and spinal diseases. Therefore, doga is important for animals, allowing them to strengthen muscles, tendons and ligaments. If active walks are not available, why not combine business with pleasure and do yoga together, performing asanas. For dogs it means health, and at least the owners get rid of stress. True, there is an opinion that ancient practice deliberately simplified, becoming not a spiritual activity, but a simple hobby. But another opinion is that doga teaches dogs to listen to commands and take certain positions. The instructors remind you that Doga is not just dog fitness. It would be nice for each of us to discover the trusting and open puppy inside us and establish contact with him.

Hip-hop yoga. This trend was invented by Canadians Angie Lo and Sarah Schwartz. Unusual relaxing meetings take place once a month. On them, the role of guru is played by DJ MC Yogi, who famously handles vinyl. The instructors in bright costumes constantly sing along and dance along. A rap DJ recites mantras and the soundtrack is Black Eyed Peas mixes. If you suddenly turn off the sound track, it turns out that people are doing ordinary hatha yoga or Iyengar yoga. It turns out that standing in a warrior pose works better while listening to music than in complete silence. Fans of hip-hop yoga admit that such rhythmic music does not spoil the mood at all. And even moreover, these rhythms are much closer to the modern European than the monotonous howls in Sanskrit.

Rave yoga. It is known that alcohol, tobacco and drugs are popular in clubs. Yoga offers a more positive and viable alternative. In rave yoga classes, people start listening slow music and meditate to it. The music gradually speeds up - a full-scale club dance party is formed. The only thing here is that non-alcoholic drinks and vegetarian products are accepted.

Circus yoga. This direction has already acquired its own page on Facebook, it already has more than a thousand fans. And this number is only growing. The headquarters of this movement is located in New York, and branches are located in several big cities America and even Australia. All family members are invited to participate in circus yoga: mothers, fathers and even grandmothers, and friends will also come in handy. How more people- so much the better, because you will have to build living pyramids from your bodies, and acrobatic stunts will have to be performed in pairs. The similarity with a classic yoga lesson is the shavasana exercise. It is done at the end of any yoga class. It simply means lying on your back with your eyes closed. And I think that performing circus exercises on your own is much more useful than watching them from the audience or on a TV screen.

Yahweh yoga. It turns out that the church can not only take care of the soul, but also conduct special training in relaxing the mind. This is exactly the kind of training that the evangelical church “Society of Hope” conducts. Yahweh Yoga classes are held in Palm Beach, California. First, students read a prayer of thanksgiving to God, and then meditate on passages from the New Testament. And what's wrong with that? After all, this approach allowed us to bypass the conflict that prevents religious people from practicing yoga. After all, not everyone is a Buddhist who likes Sanskrit and mantras. So why not sing the prayers that you like and not think about the language chosen for this?

Ganja yoga. It's no secret that it allows you to relax. In America, cannabis in general is made legal in many states, allowing smoking “weed” for medical purposes, and just for recreation. As a result, ganja yoga appeared in Toronto. Its founder, Dee Dusseau, encourages her students to smoke a good joint before class. Surprisingly, the idea works well. The body becomes unusually flexible, and all muscles relax. At the same time, the guru of the new direction is not at all afraid of the police, believing that they have more important things to do than understand the specifics of the new yoga. And classes are held only once a month. Di Dusso herself claims that with the help of marijuana you can stop the internal dialogue and open the heart. There is a similar studio in New York. Only there students are not allowed to smoke during classes. The class is intended for those who use marijuana for medical purposes and these people are encouraged to come to class already relaxed. And although such a combination of practices seems unthinkable, it is believed that yoga and cannabis are excellent and natural partners that both allow a person to calm down.

Yoga Guru Ar Santema. Our compatriot Gennady Statsenko hides under such a complex name. He became famous yogi back in the Soviet Union. One day he decided to introduce a domestic flavor into Indian teaching. Now classes are held to Russian folk songs. It is much easier to change asanas by listening to motives familiar from childhood. Twists in different vinyasas are accompanied by the playing of a button accordion and the students singing along. The difficulty is that you also have to have time to listen to the commands of the guru Statsenko himself. Anyone who sees such an unusual practice for the first time will most likely see in it not yoga, but some kind of pagan ritual, like the holiday of Ivan Kupala.

Yoga of laughter. The healing power of laughter is known. In the West, as well as in India itself, they decided to combine this “weapon” with ancient practice. This type of yoga was invented by Madan Kataria. Today he promotes laughter-based exercises at the Laughter Institute in Bombay. And there are studios and schools of this type in America, Japan and Germany. Dr. Kataria himself believes that yoga is needed for enlightenment. It will be much easier to achieve such a state with the help of laughter than with standard meditation.

Yoga for real guys. This trend was created by three-time world champion in wrestling, Diamond Dallas Page. It is understood that such yoga is needed by those who would not turn to such training unless absolutely necessary. At the age of 42, Page was told that it was time for him to stop his wrestling career - his lower back no longer allowed him to bear the load. And at 48 years old a real man decided to return to active life. But sitting in asanas and chanting mantras is, in his opinion, an unworthy activity for real boys. He offered his own version of yoga. It involves a warm-up that really gets you working up a sweat. Page says seeing classic yogis makes him want to just hit them with a chair. The former wrestler created his own own methodology. It turned out to be so successful that Page became popular and conducts master classes and private lessons in Los Angeles. And his discs sell well. And instead of the traditional gratitude “namaste”, in such yoga classes you hear “tits” and “ass”. What else can you expect from real boys?

Aerial yoga. When meditating, you can feel your soul lifting off the ground. Why not do the same with the body? Aerial yoga combines Pilates, gymnastics, acrobatics, modern dance And traditional yoga. For this purpose, special anti-gravity silk belts are used, which help a person soar above the ground. It is believed that this practice allows you to relieve tension from the spine and sometimes stretch up to four centimeters.

Yoga horse breeding. Riding a horse involves uniting the rider with the horse and achieving mental and physical harmony. Yoga has also appeared, which exploits the close relationship between man and the graceful animal. During the classes, participants sit in asanas next to the horses, focusing on their breathing. When you achieve unity with the beast, you can continue to take new poses while on horseback. Through movement the horse can be helped to maintain focus and balance.

Hysterical yoga. This practice allows people to find their way to health through loud cries. The class looks like classical yoga, there are also stretches and breathing exercises. But what is unusual is the presence of dance and vocal techniques. Students are allowed to express their emotions by screaming, shouting, stomping and beating their chests. And as in the case of a hysterical child, a period of relief soon follows. People find themselves relaxed and cheerful, they are ready to take life's difficulties in a balanced manner.

Karaoke yoga. Karaoke is a good way to relax. And if you combine this activity with yoga, you can purchase physical training. During classes, students not only sing, but also dance and stretch. Training here is much more free than in classical yoga. There are even TVs in the classrooms, where stars and DJs light up the screens. People repeat their favorite lyrics and even play imaginary musical instruments. There are also traditional yoga poses that allow you to focus. And the main part of the emotional experience are the songs of Elton John and the Beatles, which make participants laugh and cry.

Maternal yoga. Such activities enable mothers to postpartum period get closer to your child spiritually and physically. Yoga classes can sometimes compensate for artificial feeding and lack of appropriate contact with the baby. At the initial stage of parenthood, such yoga provides an excellent opportunity to communicate with other young mothers. It is believed that yoga will also help infants develop motor skills and stimulate knowledge of the world around them. Thanks to this practice, the child will sleep longer, since the soothing movements in yoga can imitate those to which the baby was accustomed in the womb.

Boat yoga. There is a whole world organization, Stand Up Paddleboard (SUP), which encourages yoga on the water. Instead of a regular mat, it is proposed to use a boat, for example, from a windsurf. As a result, it becomes possible to practice yoga on the water, both on a small pond and on the surface of the ocean. This is the main difference from those practicing in gyms on a hard surface. Fans of this type of yoga must constantly ensure that their boat does not capsize in response to changes in weight balance. After all, the surface will react very sensitively to all human movements, and strive to get out of balance. But like most yoga practices, this one improves stability, flexibility and strength. The mind should be rejuvenated from such activities, and the spirit should be strengthened.

Subject excess weight and losing weight is a burning topic, equally interesting to both men and women. Many modern yoga teachers insist that the practice of yoga allows you to lose weight. But is this really so? And is it possible to lose weight and tone your figure thanks to yoga? Let's try to understand this issue.

Intensive yoga for weight loss: reality or fiction?

Slimness and health are what modern “yoga gurus” promise their students as a result of practice, such as:

• former model turned yoga instructor and author of Slim Calm Sexy Yoga Tyra Siles.

• the author of the “hot” style of yoga, who assures that during a class using his method you can burn up to 1000 calories and become “supermen and superwomen” Bikram Chhowdi.

• the president international association yoga therapist Larry Payne, who released a yoga course for weight control for fat people and stated that yoga can stimulate metabolism.

They are echoed by other teachers of “intensive” types of yoga: Ashtanga Vinyasa, Vinyasa Flow, Power yoga, Slim yoga, etc. They explain the possibility of losing weight by the miraculous effect of performing asanas, which supposedly have a special effect on the human body. But why did these teachers decide that physical exercise Do yoga give you the desired slimness? And is there any evidence for this?

Maybe they found this information in ancient books? However, such statements modern teachers are in no way confirmed by classical yoga texts. These treatises describe numerous beneficial effects of yoga exercises. For example, the ability to relieve fatigue, improve digestion, and even achieve certain siddhis (supernatural abilities). However, not a word is said there that asanas can somehow influence a person’s weight.

If ancient texts don't help answer the question of whether yoga practice can help you lose weight, let's look at modern research. We will consider works not only on this, but also on related topics. This will allow us to conclude whether it is possible to lose weight by doing yoga.

In 2005, several experiments were conducted to answer the questions: “Does yoga meet the minimum requirements for aerobic physical activity recommended by world health organizations? " And " How intensely are calories burned during yoga practice?».

One of them was carried out by researchers at Texas State University in the field of sports medicine. In their work, they measured oxygen levels during various activities: yoga training, fast walking, and sitting on a chair. The experiment involved 26 women who had practiced yoga for one month or more. The yoga class included the Surya Namaskar (Sun Salutation) complex and was structured in the form of a standard workout in a fitness center. Each training session lasted 30 minutes.

Measurements were taken before, after and during the lesson. For this, special masks with tubes connected to computing equipment were used. This made it possible to compare the difference in oxygen absorption by the body during the rest period and during maximum load, and also calculate the maximum oxygen absorption reserve (MOC). The results were compared with the recommended values ​​of the American College of Sports Medicine, which recommends training at 50 to 85 percent of your maximum oxygen uptake reserve. As a result, Texas State University found the following: when walking quickly, subjects used 45 percent of the maximum oxygen reserve, and when doing yoga, only 15 (that is, 35 percent less than the lower limit). Of the entire yoga complex, the most dynamic part was Surya Namaskar- during Sun Salutation oxygen absorption percentage increased to 34 percent, that is, almost close to the results from brisk walking.

Surya Namaskar is the most “aerobic” component of yoga

Another study on the same topic was conducted by scientists at the University of Wisconsin. They selected 34 women who had never practiced yoga before and had no experience regular classes fitness. The participants were divided into two groups. The first, as before, did not engage in any special physical activity, and the second began to perform a 55-minute yoga complex three times a week. The study lasted 2 months. The scientists’ conclusion was clear: during the experiment the subjects did not experience any changes in IPC indicators . However, it should be noted that in other indicators, such as endurance, muscle strength, flexibility and balance, positive changes were identified.

That is, these studies confirm that yoga is not aerobic training and does not even reach the lower limit of the recommended percentage of the MPC. But why are these works so important within the framework of the issue of “yoga and weight loss”? What is aerobic exercise and how does it help you lose weight? How does MOC affect fat burning? Understanding these issues will allow you to better understand the full value of the research conducted.

How does oxygen help you lose weight? Everything you need to know about fat burning and oxygen

Aerobic exercise is needed to start the weight loss process. During it, fat oxidation occurs, which is necessary for fat burning. is a mode of energy production during which ATP(fuel for energy creation) is produced when mandatory condition presence of oxygen. How does this mechanism work? Let's turn to biochemistry.

At the beginning of any physical activity, the body begins to use up the previously accumulated supply of ATP. However, it only lasts for a few seconds. Next, the body begins to use creatine phosphate to synthesize new ATP from it. But creatine phosphate reserves also do not last long. After this it starts anaerobic glycolysis– the process when ATP is synthesized without the use of oxygen. This energy production process occurs during the initial stages of intense muscular work. Its byproduct is lactate from pyruvic acid (lactic acid). The pain that occurs in the muscles some time after exercise is due to the accumulation of this acid in the muscles.

During prolonged low-intensity physical activity, the process starts aerobic lipolysis, that is, the process fat oxidation. It occurs only under aerobic conditions, that is, it requires oxygen. Aerobic lipolysis allows burn fat and starts the weight loss process. That is why information about whether yoga is an aerobic activity or not is very important for understanding the connection between weight loss and yoga.

Maximum oxygen reserve(MIC) is the amount of oxygen consumed by the body, including muscles. Its level indicates the training level of the student: the higher it is, the better person physically prepared. That is, the amount of MPC is an opportunity to understand how muscles will work in aerobic mode. After all, oxygen, as mentioned above, is a necessary component for starting the fat burning process. And without oxygen, fat does not burn. A high percentage of maximum oxygen uptake reserve indicates that during aerobic exercise a person will be able to burn more fat, using it as fuel.

The following follows from this. Despite the fact that the above studies did not focus on the issue of weight loss, their results provide a concrete answer: fat is not consumed during yoga.

Naked myths about losing weight thanks to yoga

Attentive readers may have noticed one nuance: it is not known for certain which complexes were chosen for these studies. Maybe scientists used insufficiently active styles and this is what influenced the results of the work? As if anticipating these doubts, scientists at the University of Wisconsin conducted another study in 2005, choosing Power yoga– a highly active branch of yoga, consisting of complex ligaments and dynamic transitions from one pose to another. 15 participants who had sufficient experience in yoga and were physically ready for high-intensity training were selected specifically for this work.

However, even in this case the picture has changed insignificantly. It turned out that One yoga session burns about 144 calories- a little more than walking slowly. As one of the researchers, John Poccari, said about Power Yoga: “You sweat, but you still can’t call it aerobic training.”

Perhaps there was another reason for these disappointing results? Indeed, during these studies, very specific equipment was used: voluminous masks that the subjects wore while performing the exercises. Could this cause inconvenience for those involved and cause a decrease in performance indicators?

Thanks to funding from the National Institutes of Health, Long Island University Brooklyn and Columbia University's Joseph Mailman School of Public Health were able to use specially equipped metabolic chamber. The study was devoted to how effective is yoga as a fat burning workout?.

Scientists approached it very responsibly. Firstly, they used the most advanced and modern technology in their work. The metabolic chamber made it possible to conduct research without the use of additional bulky and inconvenient equipment. In it, it was possible to track the respiratory process as accurately as possible: see all the changes occurring in it and calculate the exact amount of oxygen consumed. Secondly, the researchers carefully selected training complex for subjects. They chose an active type of yoga: Ashtanga Vinyasa style, known not only for its high intensity, but also for the presence of a standard sequence. This allowed anyone to get an idea of ​​the course of the experiment: to find out what program the subjects were doing, they only need to find the sequence of Ashtanga Vinyasa yoga.

The lesson consisted of a 28-minute Surya Namaskar complex; Next came standing asanas, which were performed for 20 minutes; after - final savasana for 8 minutes. 20 advanced practitioners were selected for the study: 2 men and 18 women. The selection criterion was knowledge of the Surya Namaskar sequence and the ability to perform such complex asanas as headstand. During the session, the exact amount of oxygen that the subjects consumed was measured; exhalation of carbon dioxide and metabolic activity. To eliminate any errors, in this chamber, in addition to practicing yoga, the subjects read books and walked on a treadmill in two modes: medium and high intensity.

But this study, carefully and highly technically organized, and freed from all possible inaccuracies and errors, confirmed the already known idea. Even Ashtanga Vinyasa yoga, rightfully one of the most intense styles of yoga, does not meet minimum aerobic exercise recommendations. As the scientists stated, the amount of oxygen consumed during it “indicated low levels of physical activity” for this type of physical activity.

This is what P. Joyce’s face might have looked like if he had been told that Ashtanga Vinyasa Yoga has a “low level of physical activity”

It turns out that Even the most active styles of yoga are not aerobic workouts, that is, they do not contribute to fat burning during exercise. But perhaps yoga helps you lose weight due to something else. After all, as you know, there is another way to lose weight - to “accelerate” your metabolism.

Metabolism: what is it in simple terms?

(metabolism) is the process of converting nutrients entering the body into energy. It consists of two interrelated processes: catabolism(the breakdown of complex substances into simple ones, leading to the release of energy) and anabolism(formation from simple organic substances of complex ones). Metabolic speed determines how quickly nutrients are absorbed from food. Fast metabolism provides a kind of protection against excess weight. And slow, especially in combination with poor nutrition and low physical activity, on the contrary, can lead to excess weight.

Another important indicator showing the intensity of reactions occurring in the body is called basal metabolism. It allows you to find out the amount of energy needed daily by the body at rest to ensure its vital functions. The higher the basal metabolic rate, the greater the number of calories needed to support all processes occurring in the body. That is, these calories will not need to be burned in a special way; they will be spent on their own. Accordingly, h The higher your basal metabolic rate, the more nutritious foods you can eat without fear of gaining excess weight.

The shameful secret of yoga. What modern teachers are hiding

It turns out that a fast metabolism will allow you to stay slim, minimizing the influence of such a dangerous factor for your figure as high-calorie food. Therefore, if yoga actually increases your metabolism, this would mean that it promotes weight loss. But what is the reality?

“Asanas will get rid of folds on your stomach. And practicing yoga will help you lose overweight“- Larry Payne, MD, temptingly promises in his book “Yoga for Dummies.” “Even if you think you have a slow metabolism, doing this sequence twice a week will kickstart your metabolism. And this will help you burn calories throughout the day,” echoes the founder of her own yoga style, Tyra Stiles, in the book “Slim Calm Sexy Yoga.” But can these statements be believed? After all, when giving them, the authors do not cite any source. And is there scientific works, dedicated to the effect of yoga on metabolic rate?

Yoga affects metabolism.

Such a study was conducted, but for some reason its results were not advertised. This is possible for two reasons. Or yoga teachers who promote the idea “yoga speeds up metabolism” did not consider it necessary to study the relevant materials. Or for some reason they decided to keep silent about them. In any case, it has been known for 10 years that yoga not only cannot speed up metabolism, but rather, on the contrary, can slow it down.

In 2006, Indian physiologist Mayasandra Chaya led a study to find out whether and how yoga practice affects basal metabolic rate. More than 100 men and women were selected for the study, average age of whom was 33 years old. An average sequence was created, including the most common asanas in yoga classes: Trikonasana, Sarvangasana, Shalabhasana, Dhanurasana, Bhujangasana, Vajrasana and others. In addition, the complex included various pranayama (breathing techniques of different tempos). The class ended with Shavasana.

The study lasted six months. Its results were impressive. Firstly, it turned out that Yoga does not have a positive effect on increasing metabolic rate. Secondly, it was found that the practice of yoga, on the contrary, reduces basal metabolic rate by 13 percent. Thirdly, when the results were divided by gender, it turned out that the decrease in basal metabolism in women occurred by as much as 18 percent, while in men it was only 8 percent. It turns out that exercise affects the basal metabolism of women more than the corresponding indicator for men.

What causes this decrease in basal metabolism? A group of researchers said that yoga slows down physiological functions. As a result, the calorie requirement of yoga practitioners is reduced. Therefore, if exercisers do not review and change their diet, this can subsequently lead to “weight gain and the appearance of fat deposits.”

If exercisers do not review and change their diet, this can subsequently lead to “weight gain and the appearance of fat deposits.”

The results of this study are shocking and surprising. After all, hand on heart, one cannot help but notice that full of yoga are extremely rare. Most often, yoga teachers are athletic and fit. And those who exercise regularly, contrary to what scientists say, begin to look slimmer and more attractive over time. Mayasandra Chaya, who led this controversial study, was able to explain this too: “Yoga affects the mind and helps control desires. So people start eating less.” It turns out that yoga really allows you to lose weight, but this is connected not with physiology, but with psychology.

It turns out that the impact of yoga on the psyche is very great. Perhaps this influence can be used to combat excess weight?

How does yoga protect against stress eating?

It's no secret that one of the reasons for the appearance of excess fat is the “eating” of stress. It leads to overeating, consuming too many calories and, consequently, excess weight. Therefore, if a person manages to reduce the level of anxiety, then one of the factors influencing the appearance of excess weight will be eliminated. And in combination with moderate physical activity and healthy eating and it will be possible to get rid of unwanted kilograms.

It should be noted that yoga is one of the most effective means of combating stress. Some researchers have devoted entire books to this topic. For example, in 1978, the work “Stress and its management by yoga methods” by a doctor from the Hindu University in Benares, Katil Udupa, was published. There he describes the results of his many years of research and says that the practice of yoga can reduce high level hormones that occur as a response to stress.

This means that yoga practice will help combat anxiety and protect against stress-induced overeating. But the question still remains open: does yoga allow you to lose weight? To find the answer, you need to look at this topic from a different angle.

How to lose weight from yoga?

What happens if we study the potential of yoga for weight loss, guided by more than just the physical aspect? After all, real yoga is not only asanas, but a whole complex of means (including pranayamas, concentration and meditation techniques). Perhaps then it will be possible to obtain more accurate and valid results?

It turns out that back in the 70s such a comprehensive study was conducted, dedicated, however, not to losing weight, but to improving the cardiovascular system. Yoga in combination with a vegetarian diet allows you to lose weight.

Yoga combined with vegetarianism helps you lose weight.

In 1977 in Germany, scientists from the Hannover University medical university reported the results of an experiment that lasted 3 months. During this time, 100 people practiced yoga and meditation while eating vegetarian food. The meals were organized by the yoga school where this experiment took place. From this we can conclude that it was healthy and balanced (that is, it was not excessive, but saturated the body with all the necessary elements). This study found that yoga has beneficial effects on the cardiovascular system. One of the side effects was that The subjects managed to lose weight.

Despite the fact that this study devoted very little time to the problem of excess weight, this work perfectly demonstrated the relationship between yoga and weight loss. And once again it confirmed the idea known to many: to lose weight, it is not enough to add or exclude one single element, an integrated approach is required.

Naked yoga: the whole truth about losing weight

Based on all of the above, the following conclusions can be drawn:

1. Yoga is not an aerobic workout, which means that fat burning does not occur during it.
2. Yoga does not improve metabolism, but rather slows it down.
3. Yoga reduces basal metabolic rate. Therefore, for those who regularly practice yoga, it is advisable to reduce the number of calories consumed so as not to gain excess weight.
4. Yoga reduces anxiety, one of the causes of weight gain. Therefore, those who practice yoga lose the desire to “seize” problems.
5. A combination of asanas, meditations and proper nutrition allows you to lose weight.

It turns out that you can lose weight from yoga. Of course, the number of kilograms lost is unlikely to be as impressive as from cardio and strength training. But those who practice yoga will be able to get rid of not only excess weight, but also anxiety and stress. The main thing in this process is to remember that the practice of asanas is not a “magic pill” that solves all problems, but only one of the components of the practice. Only an integrated approach that affects both the physical body (through asanas and nutrition) and the psyche (through meditation) allows you to achieve the desired results.

Devyataikina Elena, nutritionist

I thank Elena Devyataikina, a doctor, fitness nutritionist, functional nutrition specialist, coordinator of the Russian program “Healthy Eating for the Health of the Nation” and just a good person, for her help in writing this article!

Information about them is taken from William Broad’s book “Scientific Yoga. Demystification."

Information taken from teaching aid 2003 "Biochemistry: A Textbook for Universities", written under the editorship of. E.S. Severina.

That yoga is great option workouts for those who care not only about the physical, but also about health, today even doctors say. But if yoga is good, then naked yoga is even better. So, in any case, think the teachers of naked yoga, which is becoming an increasingly popular area of ​​“harmony of body and spirit” abroad.

What is the advantage of naked exercise compared to? About this Femail ( Daily Mail) said naked yoga teacher from Australia Lee Holmes. And we summarize for you the most interesting information on the topic.

“There are some studies that suggest that not wearing clothes when you're at home, for example, helps improve body image, mood, sleep and many other things,” says Holmes, adding that one of the reasons people choose naked yoga is that they want to learn how to feel. If you want, you can call it directed not at others, but at yourself.

“All people like to feel good, and this is very natural,” continues Lee Holmes. “Exercising in the nude makes you feel more comfortable overall, even when you put on clothes and go to work.” And this, according to the coach, is especially important in the modern world, where we continue to judge each other by the cover, and increasingly find fault with our own bodies for no reason.

“Naked yoga, I am absolutely convinced, allows you to build a healthy relationship with your body, reduce shame, increase self-acceptance and work on self-esteem,” says Holmes. According to the expert, any workout without clothing or with a minimum of clothing is a way to understand that we are all different, but we are all at the same time.

Lee Holmes also believes that naked training, among other things, can motivate a person to increase complexity, which he may not have initially thought about. This, she says, is because in this type of training you have the opportunity to see how each muscle moves in response to a particular exercise. “They say that just 15 minutes of naked training can help you become more confident. So why not try an hour of classes?” the trainer urges.

No less important point, according to adherents of naked yoga, is the fact that during training in the nude it is very clear to see which zones you are really over. “When you know exactly which zones you don't like, it's easier to change your training approach to target them. the right muscles"Holmes adds.

An added bonus for some may be that profuse sweating sportswear, which does not allow or does not allow air to pass through can affect the condition of the skin. While if you train without clothes, this definitely won’t happen.

But despite the fact that there are quite a lot of positive aspects in naked yoga, there are, of course, some negative ones too. Lee Holmes says that in the case of nudity, sanitizing the room is of great importance - this is the time. Two - like yoga in general, naked yoga is not suitable for everyone, since there are people who are psychologically uncomfortable undressing in front of strangers.

"Not everyone is comfortable being naked, let alone being naked during , so it's important to consider your individual needs," Holmes concludes.