Yoga for Weight Loss: Five Essential Pose to Transform Your Body and Mind
Yoga for Weight Loss: Let’s talk about Exercising vigorously or carrying large weights are common mental images when people consider losing pounds. But what if we told you that yoga, which has been around for a long time, may be a strong and complete way to help you lose weight? Yoga isn’t just about being flexible and calm; it also builds strength, speeds up the metabolism, and helps you deal with stress, all of which are important for long-term weight loss (yoga for weight loss).
Besides the health benefits, yoga helps you connect more deeply with your body, which leads to better nutrition and a greater sense of your well-being. Are you ready to add yoga to your daily life? Here are five important yoga poses that can help you lose weight. (yoga for weight loss).
1. Plank Pose (Phalakasana)
Yoga for Weight Loss Pose 1:
Why it helps you lose weight: the plank works out your whole body! It works your shoulders, arms, legs, and abs very hard. Building core strength is essential for improving your posture, supporting your spine, and enhancing your overall functional fitness, which helps you get more out of your workouts.
Other benefits: It also helps improve posture, makes the arms, wrists, and back stronger, and gets the body ready for more difficult poses like arm balances.
How to do it:
- Get down on your hands and knees to start.
- Step backwards with each foot until your body is in a straight line from head to heels. Then, walk forward with your hands.
- Ensure that your wrists are directly beneath your shoulders and that your core is engaged to avoid sagging hips or an elevated bottom.
- Please hold for 30 to 60 seconds, or for as long as you comfortably can. Change: Bring your knees down to the floor.
Contraindications (Avoid or Modify If): You have carpal tunnel syndrome or other wrist injuries, severe low back discomfort, or are in the final stages of pregnancy.
2. Warrior II (Virabhadrasana II), Yoga for Weight Loss Pose 2
Why it’s great for weight loss: This powerful position strengthens your legs, core, and glutes while also stretching your hips and chest. Holding Warrior II can help you burn calories and tone your muscles by giving you more energy and heat.
Other Benefits: This pose in (Yoga for weight loss) has not only one benefit. It has more benefits also. It improves stability and balance, eases back pain, opens the chest and lungs, and encourages healthy digestion.
How to do it:
- To begin, spread your feet about 3–4 feet apart.
- Start by extending your right foot 90 degrees and bringing your left foot in slightly.
- Bend your right knee straight over your right ankle while keeping your thigh parallel to the floor.
- Stand with your feet shoulder-width apart, your arms out to the sides, and your hands down.
- Look at the tips of your right fingers. Keep it up for 30 to 60 seconds, then switch sides.
Contraindications (Avoid or Modify If): When you are doing (yoga for weight loss) yogas or any other yogas, you have to mind some precautions.
You have existing or chronic knee pain/injury, a recent or chronic hip injury, or high blood pressure (change your arm posture).
3. Boat Pose (Paripurna Navasana)
Yoga for Weight Loss Pose 3:
Why it helps with weight loss: This pose is a terrific way to strengthen your abdominal muscles. Strong core muscles not only help flatten your stomach, but they also make digestion better and speed up your metabolism. This exercise also engages the hip flexors and spine when doing yoga for weight loss yogas.
Other Benefits: It gets the kidneys, thyroid, prostate glands, and intestines working. It lowers stress and makes you more balanced.
How to do it:
- Please assume a seated position on your mat, with your knees bent and your feet level on the ground.
- Stretch your abs out as you lean back a little.
- Raise your feet off the ground and line up your shins with the mat (Half Boat).
- If it feels good, straighten your legs and make a “V” shape with your body.
- Put your arms out in front of you, straight out from your body. Keep your back straight and hold for 15 to 30 seconds.
Contraindications (Avoid or Modify If): You have a recent abdominal injury, a headache, low blood pressure, or are pregnant (only do very gentle versions).
4. Downward-Facing Dog (Adho Mukha Svanasana)
Yoga for Weight Loss Pose 4:
Why it’s great for weight loss: Downward Dog is a full-body exercise that wakes up the body, calms the mind, and can improve circulation. All of these things help keep your body healthy, which can help you lose weight. This exercise stretches and strengthens your entire back line.
Other Benefits: Another benefit is that it calms the brain and helps with stress and light headaches. Shoulders, hamstrings, and feet are stretched. Gives you energy and is thought to help with high blood pressure.
- Get down on your knees. To make an upside-down “V” shape, tuck your toes under and lift your hips up and back.
- You should exert strong pressure with your hands and feet in order to stretch your spine.
- Keep your knees slightly bent if your hamstrings are tight.
- Let your hair hang loose. Hold for five to ten breaths.
Contraindications (Avoid or Modify If): If you hurt your hand, have high blood pressure (if it hurts), are late in your pregnancy, or have recently hurt your eyes or ears, you should not do this.
5. Chair Pose (Utkatasana)
Yoga for Weight Loss Pose 5:
Why it’s great for weight loss: This pose is full of power, which is why it helps you lose weight. It works your quads, glutes, and calves very hard, which makes you stronger and speeds up your metabolism even when you’re not moving.
Other Benefits: Tone the muscles in the back and stomach. Helps people who have flat feet. Makes the spine, ankles, and legs stronger.
How to do it:
- Stand up straight with your feet together.
- Take a breath in and raise your arms.
- Let out a breath and bend your knees so that you look like you’re sitting in a chair that doesn’t exist.
- Remember to keep your core tight and shoulders up. For best results, keep your knees behind or straight with your toes.
- Hold on for 30 to 60 seconds.
Contraindications (Avoid or Modify If): You have knee pain, arthritis, headaches, or trouble sleeping all the time.
One last thing about mindful weight loss
Always keep in mind that yoga for weight loss works best when combined with a healthy diet and regular practice. Your mindful awareness helps you to make healthier choices off the mat, resulting in sustained and pleasurable benefits. Listen to your body and consult a doctor or professional yoga instructor if you have pre-existing issues.
Author: Tapas Kumar Sahoo, I am writing to make India happy and developed.
If you have any queries about any asanas in yoga for Weight Loss blog and you are serious to solve it write it in comment. I will be glad to help.
To Know more follow the links: 1. Yoga for Beginners, Basic to Advance with 5 easy steps 2. What is Yoga