Hashtag #yogaeveryday in recent years has become a particularly popular trend in microblogging. Instagram, Facebook and other social networks on this request are filled with photos of girls in super deep “scorpions” and men in the stands on their hands. Publications of such supporters of the “healthy lifestyle” emphasize the attention of their loyal fans on the fact that the practice of Hatha Yoga is necessary every day, and even in an intensive mode, laying out for all 200%, adhering to a strict diet (vegetarianism, veganism, raw, food with fruits, etc.). But is our body really adapted to such daily physical stresses?
Yoga every day. What is the danger of daily intensive yoga practice.
If we are talking about daily intensive training with the inclusion of a large number of power components (long-term static in the racks on the hands, balances, deflections, etc.) and significant fixation in asanas, contributing to intense traction muscle and connective tissue, as well as deep impact on the joints, it is definitely one of the fastest ways to the destruction and disease of the body.
Intensive training Asanas of Hatha Yoga with predominance of the power component can not be carried out every day because the body just does not have time to recover and arise overtraining.
A competent and balanced intensive practice of force-type yoga influences the body in the following way:
• During the training, the muscles are subjected to stress and tension, formed small tears and accumulated lactic acid and other final products of exchange (destruction – a step back).
• For tomorrow the person does not train, rest, fully nourishes, poured, muscles are restored and adapt to new conditions (improvement – two steps forward).
• As a result, the muscles become stronger, the person can perform more complex asanas, and longer fixations.
After training there are a number of processes: Healing of microtraumas, filling of glycogen, kreatinofosfata, growth of new structural elements. In addition, the cardiovascular system develops, the walls of vessels become stronger, the work of endocrine glands is changed, ligaments and joints are strengthened, the work of the digestive system is rebuilt. The body begins to work in the mode of adaptation to the newly produceded load, so to enter the hard training process is an act of violence over an unrested and restored organism.
If to neglect the day of rest and zealously to become on a mat on 2-4 hours, performing asanas every day, then there is a overtraining and “a step back” turns to “three steps back” with all ensuing consequences. In order to recover from such loads, you need more than a day, and much more.
In addition, after several months of such a load (sometimes, several years in the presence of good genetics), there is a possibility of injury due to the defeat of congested muscles trigger points, sticking fascia, a variety of problems with the connecting tissues, joints and internal organs.
Yoga every day for progress in practice
One muscle group has a recovery period of about a week, some muscle groups after exhaustinging load are restored even longer. At this time the decay products and damaged cells are removed from the muscles.
If a person is engaged for more than one year and knows how much to train him for normal functioning and recovery, his body is already accustomed to regular loads – muscles, ligaments and organs can recover faster, in a few days.
If you start training, do not recovering to the end, the progress in the practice of yoga can not wait. Instead of a full rest for improvement of indicators and restoration of a reserve of energy resources, the organism receives another portion of stress and begins to adapt to intensive loads without recovery, that is, creates conditions for exclusion The appearance of micrograsses, and therefore, and progress in practice. Muscles will simply be disconnected before the effect of “burning”.
Overtraining is shown as follows: lack of progress in practice, depression, decay, irritability, rapid pulse, worsening of immunity, muscular pain, excessive appetite or its decrease, menstrual cycle failure, etc.
Even under the condition of daily alternation of power asanas and training programs there is no possibility to completely exclude work of those muscles over which you worked yesterday.
Yoga every day for a year
In order not to damage your physical body in the race for the desired result and beautiful forms should be remembered that the execution of Asanas – is just one of the possible ways to practice yoga and do not dwell on it, ignoring other technology.
In days of full rest from qualitative study of a body by long static fixations of power asanas and positions with deep traction of muscular and connective tissue, more correctly will pay attention to performance of respiratory practices, technician development of concentration of attention and any other important for you methods of work with the mind. To improve the recovery, it is also permissible to perform small dynamic complexes of simple asanas with short fixations in soft mode, for example, “Surya Namaskar” sequence.
Good help in the process of acceleration of the recovery of the body and the excretion of metabolic products will be a quality massage, myofascial release, the effects of heat and a number of other methods.
From all of the above we can summarize that the optimal amount of long yoga training-2-3 a week. For adequate natural recovery of the body is extremely important: high-quality sleep, full nutrition (sufficient intake of proteins, fats and carbohydrates, vitamins, trace elements), rest between training 1-2 days.