Can Yoga Help You Loose Weight?

How diet, exercise and breathing are all inextricably linked

We all have different reasons for coming to yoga – many are looking for a way to relax and de-stress, just as many are aiming to increase their flexibility or mobility and some are aware that they need to strengthen in order to protect or repair. I don’t think that many people come to yoga with the expectation that they will loose weight, although I know that several students desire to. But there is a way that yoga will lead to the best kind of weight loss – healthy, sustained and easy.

In order for exercise to directly lead to weight loss, the heart rate needs to reach 60-70% of maximum heart rate. For the majority of people, this amount of effort will induce sweating, which is why the popularity of Hot Yoga grew so exponentially. That feeling of being hot and sweaty, simulated the same effects of increased heart rate and the feeling, or assumption, of burning fat. However, just because you are practising yoga in a hot room does not mean you will loose weight more efficiently!

A dynamic Ashtanga or Vinyasa Flow practice, done regularly, can most definitely help to tone, strengthen and shed excess body fat. Yet, the most effective way that yoga leads to weight loss is the effect that is has on what you eat. Moreover, it’s the effect of breathing more efficiently through asana and pranayama practice, that impacts what you choose to eat.

I have eaten vegetarian most of my life but when my yoga practice increased and developed into a daily practice, I naturally turned to a vegan plant-based whole food diet without much thought. I just didn’t feel like eating foods that were not healthy any more. The thought and research into the benefits of a plant based diet came later.

As Simon Borg Oliver, director of Yoga Synergy says, “I eat whatever I like whenever I like, however much I want. But because of how I regulate my posture, movement and breathing, my main food and all I really like is fruit, salad and vegetables.” Simon also runs conferences and courses on Yogic Diet and Nutrition.

Anthony Grim Hall also eloquently writes on his blog about it seeming very much like it is the practice that causes us to loose weight, but that it is so much more – you notice that your whole mood changes, you feel lighter, more respectful of the vessel that is your body, and you choose to eat differently.

Of course it’s not the practice, it was never the practice, all the practice did really was to provide the discipline to eat more circumspectly. And yet I suspect I’m not alone, I’m sure there are many who associate their physical condition with the practice itself, with how they practice rather than the relationship between how they eat and the practice they have.”

Essentially the yoga practice gives us the discipline needed to observe our bodies and what we’re putting in it and it teaches us to breathe more efficiently and slower. The slower we breath, the more relaxed we feel and the more satisfied we feel with eating less and light, such as fruit and vegetables. The faster we breathe the more we desire heavier foods, such as meat and cheese.

So, increase or develop your yoga practice, paying particular attention to the breath; learn and practise pranayama (breathing) techniques; make the conscious decision to eat better – cut out or reduce meat, diary, gluten and processed food, eat more fruit and vegetables. Follow the yogic principles of the Yama and Niyama by treating yourself with love and respect, applying self-discipline and finding contentment and you will find the ideal, natural state and weight that you are meant to be.

Join me on 30 Days to Healthy Living and Beyond

I am now coaching up to 5 students a month on the 30 Days with Helen programme. 

This month long programme includes:

– 4 x weekly 1:1 yoga classes personalised to you, with a plan for your home-practice (may be online)
– additional weekly individual health and nutrition consultations 
– the Arbonne 30 Days to Healthy Living nutrition programme, which includes a full set of the most beneficial nutritional supplements, meal plans and full nutrition support, from a qualified holistic nutritionist.

The yoga sessions will include a full consultation, to develop a sequence to suit you, your body, injuries, misalignments and imbalances, that will work on optimising your personal strength, flexibility and overall wellbeing.

The 30 Days nutrition plan is a cleansing programme, that detoxifies the body by focussing on a plant-based, alkaline diet to boost energy levels and vitality. Combined with daily yoga and meditation, this programme can help you loose weight, get rid of toxins and inflammations, reduce head aches, lethargy and skin complaints and increases nutritional intake to elevate mood and improve sleep! Feel healthy and happy by making simple changes over a month that will set you up for life.

1:1 once a week with additional weekly consultations, £160

30 Day Nutrition Plan, £245

The Yoga and Nutrition Plan together, £325

To give you the individual attention you need places are limited, so please contact me with your interest in being on the programme.

 

What makes healthy hips? Relief for 4 common hip complaints

The hips are made up of many intricate muscles, each with their own functions and actions, but working together in harmony, as a community. Well, that is the ideal scenario! The fact is though, many of us are living with muscular or structural imbalance in at least one area of our hips, which will sooner or later manifest itself as pain, injury or dysfunction.

The hips have a lot of work to do! They support all the weight of the torso and upper body, as well as control movement of the legs. Some parts get sat on and lazy, whilst other parts get left to do the hard work.

Let’s have a look at a few key areas that are commonly tight and weak, with a brief overview on how yoga can help. To learn more, come along to the Healthy Hips workshop on 11th June.

Commonly Tight Areas:
Iliopsoas – The psoas and iliacus are two muscles that work closely together in their role as primary hip flexors and stabilisers. They contract as you lift your knee, so over doing this repetitively can create an excess of tension. Even sitting for long periods of time will build tightness here.
What to do: low lunge to relengthen.

Piriformis – A small, deep external hip rotator, that supports and stabilises, amongst other functions. Located in the centre of your bum, if this gets tight it can restrict your range of movement and potentially compress the sciatic nerve (piriformis syndrome), causing nerve pain.
What to do: figure 4 stretch to ease out tension.

Commonly Weak Areas:
Gluteous medius – these muscles stabilise our pelvis from either side and unfortunately can often be weak and tight! If balancing on one leg, whilst keep your hips level, is difficult this could be an indication of weakness.
What to do: side lying lifts, tree pose

(Lower) Gluteous Maximus – Our largest muscles! We all sit too much, which means our poor lower gluteous maximus bum muscle gets bored and lazy, then forgets how to do it’s job when it’s actually required! This means that the upper part of the glut max has to work twice as hard to compensate. So, whilst LGM gets lazy and weak, UGM gets over-worked and tight – not ideal for optimal healthy hip balance and function.
What to do: hip lifts – watch here!

Reserve your place on the Healthy Hips workshop here.**


**Please note, this 3 hour workshop is not suitable for someone with a current injury, a one to one session is recommended instead. Ask for details or if you are unsure.

5 boosts to your morning yoga practice!

I’m just home from an incredible trip to India, where I spent a month practising with and learning from a new favourite teacher of mine, Matthew Sweeney. His teaching consolidated my belief that, although led classes are fun, inspiring and motivating, everyone needs an individual practice that really suits them, to focus on their real areas of need. Matthew highlighted the importance of a self-practice, in addition to led classes, as the time when you really get to work on what you personally need to improve on physically/ mentally.

Beginning a self-practice takes dedication and guidance from a teacher, you need to be given a sequence that is appropriate for you and regularly checked. But there are a few things that we can all do to kick-start our mornings and begin to develop a morning practice, which can then be built upon with the help of a good teacher.

5 tips to help a morning self-practice

1. Get up early, at the same time each day! Set your alarm early enough to give yourself enough time before your working day begins, and look forward to getting up! Get into the habit of rising at the same time each day, for enhanced energy.

2. Start with silence. Once you’re up and re-hydrated, just sit. Your mind will not have fully woken up yet so it is the easiest time to feel calm. Enjoy being awake but not rushing and set yourself up for a positive day… take 12 breathes, on each exhalation think of something you are grateful for.

3. Consider your breathing, learn 1 – 3 simple pranayama techniques from your teacher. The best thing you can do in the beginning is just to watch each breath come in and out. Notice how it feels, sounds and what moves, allowing it to deepen and lengthen comfortably.

4. Warm up and protect your core, using the most suitable techniques for you. My students regularly practise a variety of core strengthening exercises in class – many of which you can find on my social media feeds. Not only does this warm you up, it helps to protect against back pain and injury.

5. Learn and practice a sequence that is suitable for you and the time you have. It can be anything from 20 minutes to 90 minutes. This is where one to one sessions are so useful, as a good teacher will set you a sequence with the poses and modifications that will benefit you the most.

There are so many benefits to a morning routine – from increased energy, motivation, physical health and mental clarity, plus more time in your day. See if you can make a start on your self-practice morning routine. If you are joining me on retreat this year or if I see you privately, I will be giving you plenty of help!

Be Strong – Be Safe – Be Empowered

There is more to be being strong than appearance. There is more to building strength than achieving a desired look. Strength goes much deeper and serves us so much more. It is about providing support for your body; when we are supported we are protected; when we are protected we are safe; when we are safe we are confident and empowered.

Our Yang yoga practice brings us strength. The dynamic, repetitive movements of a Vinyasa Yoga practice warms and works the muscles, building strength. The muscles are stretched within the poses of the sequences as well, giving us this empowering combination of strength and flexibility. As we say in the Yoga Medicine community: Strength plus flexibility equals power.

This highlights the importance of having both a Yin and a Yang practice (see previous blogpost for more on Yin!).

Many of us begin a yoga practice for the flexibility enhancing side of it, which is exactly what so many of us need as we get older and stiffer! However, we cannot neglect to strengthen the important areas of our abdomen, sides and lower back – collectively termed our core. In addition the hip muscles, particularly psoas, which offers so much in regard to supporting the spine from the front. Our core muscles are there to hold us up and support and protect our spine, which otherwise suffers 🙁

Join me for the Yoga for Core Strength Workshop this Sunday, 10am-1pm, in St Agnes, where we will look at how we can strengthen all areas of our ‘core’, front, back and sides, through yoga.

All about the Yin

Why should I slow down?

Like many other active people I know, I was resistant to a slow, easy yoga practice. But when I first came to Yin yoga, I realised just how good it feels to stop and stay in a pose – and that it wasn’t easy at all! This year I have really embraced the practice of Yin and used it to complement my ashtanga vinyasa practice. Having a daily Ashtanga/ Vinyasa Flow practice is fantastic but to complement it with a few evening yin poses and a longer weekly session adds so much.

Why Yin?

Slowing down and relaxing into poses allows us to access and learn how to be in the parasympathetic nervous system. We should spend most of our time here, yet too many folk are so used to being in their sympathetic ‘flight or flight’ mode, that they forget what it is to relax. Our regular Vinyasa practice does give us the chance to move in the sympathetic, in order to realise the relaxed state of the parasympathetic – probably the best way to begin a yoga practice. But then we can take things further and learn how to really slow things down… and that’s when the magic happens…

In a dynamic practice we only get to stretch and lengthen the superficial muscles. Great, but not enough to make real lasting and obvious change. By staying in a pose for longer, we can find the time to relax into a pose, allowing the superficial muscles to release and then are able to access the deeper musculature. Lengthening muscles and releasing tension from these deeper muscles, gives them the chance to re-set – improving our overall posture and emotional wellbeing.

This relaxing into a pose sounds lovely doesn’t it? But it’s not as easy as it sounds! Especially for those of us with lots of accumulated tension, it can feel darn uncomfortable – but this is where the mental aspect enters. Learn to overcome the discomfort and your mind learns to overcome any challenge.

Learn more about a Yin Practice with me on 4th December at the Yin Yoga New Moon Winter workshop in St Agnes 

And the result?

A greater chance of finding real postural change and improvement as well as significant muscle lengthening and range of movement. Try this pose  last thing at night and also get a amazing night’s sleep. With continued practice you’ll gain real advancement in all yoga asana and find ease in the more advanced postures.

I hope to see you at the workshop – find out more and book here: Yin Yoga New Moon Winter workshop, Sunday 4th December, St Agnes.