6 BEST YOGA POSES FOR WEIGHT LOSS
Here are 6 yoga poses you should do to lose your weight
Best yoga poses for weight loss -When it comes to weight loss, yoga is not favoured by many as an effective workout to shed weight. The low-impact exercise has undoubtedly gained popularity across the globe but is known mostly to increase flexibility and calm your mind. Contrary to popular belief, yoga can help to burn tons of calories and drop a considerable amount of weight. All you need to do is choose the right kind of yoga asanas and perform it correctly. A five thousand year old transcription by the Indus valley civilization on fragile palm leaves has paved the way to an innovation weight loss therapy. Yoga was mentioned in the Indian collection of Vedic Sanskrit hymns, the Rig-Veda.
Yoga was refined and developed by the Rishis and Brahmans who documented their training in the Upanishads. This practice was later developed over several years to what now is practiced as Yoga.
The discipline has 5 basic principles:
- Exercise
- Diet
- Breathing
- Relaxation
- Meditation
IS YOGA POSES GOOD FOR WEIGHT LOSS?
The development of yoga has benefited many people in losing weight in a healthy way. Yoga for weight loss is a debatable topic. Many people believe that yoga alone does not promote weight loss.Yoga, when combined with healthy eating, has proven beneficial as it helps to lose weight along with keeping your mind and body healthy.
Yoga increases your mindfulness and how you relate to your body. You will start seeking out food that is healthy instead of binging on food that can increase your fat accumulation.
VIRABHADRASANA OR WARRIOR
Step 1: Stand on the ground with your feet hip-width apart and arms by your sides.Step 2: Exhale and take a large step to your right.
Step 3: Turn your toes outwards and bend your knees at a 90-degree angle
Step 4: Turn your left foot inwards at 15 degrees. The heel of your left foot should be aligned to the centre of the right foot.
Step 5: Lift both your arms sideways to bring them to your shoulders level. Your palms should face upwards.
Step 6: Take a few deep breaths in this position, then turn your head to your right and gently push your pelvis down as much as you can.
Step 7: Pause for few seconds, then come back to the starting position. Repeat the same on the other side.
UTKATASANA OR CHAIR POSE
Step 1: Stand straight with your feet slightly apart from each other.Step 2: Extend your hands in front of you with your palms facing downwards without bending your elbows.
Step 3: Bend your knees and push your pelvis down as if you are sitting on an imaginary chair.
Step 4: Move your hand overhead in a way that your fingertips point to the ceiling.
Step 5: Lengthen your spine, look front and try to relax in this position.
Step 6: Pause for a while and inhale and exhale in the position.
DHANURASANA OR BOW POSE
Step 1: Lie on your stomach with your feet hip-width apart and arms by your side.Step 2: Bend your knees upwards and take your heel towards your butt.
Step 3: Hold the ankles of both legs with your hands.
Step 4: Inhale and lift your chest and legs off the ground.
Step5: Keep your face straight, pull your legs as much as you can. Your body should be tight like a bow.
Step 6: Pause for 4-5 breaths, then come to the starting position.
BHUJANGASANA OR COBRA POSE
Step 1: Lie on your stomach with your feet close to each other and hands stretched overhead.Step 2: Join both your legs and rest your forehead on the ground.
Step 3: Bring your hands underneath your shoulders (palms resting by the side of your chest), keeping your elbows close to the body.
Step 4: Inhale and lift the upper half of your body.
Step 5: Exhale and hold this pose for a few breaths.
SETU BANDHA SARVANGASANA OR BRIDGE POSE
Step 1: Lie on your back with your knees bent and feet placed firmly on the ground. Your legs should be slightly apart and arms resting by your side.Step 2: Press the feet into the floor, inhale and lift your hips up rolling the spine off the floor.
Step 3: Press your shoulders and arms on the ground to lift your chest.
Step 4: Engage your legs and butt muscles to lift your hips higher.
Step 5: Hold this position for 4-8 breaths, then return to the starting position.
NAVASANA OR BOAT POSE
Step 1: Sit down on the mat with your knees bent and your feet placed firmly on the floor. Rest your palms by your side.Step 2: Lift your feet slightly off the floor to bring your shin parallel to the floor. Rest your body weight on your butt.
Step 3: Lean your upper body slightly towards the backward, keeping your spine erect.
Step 4: Hold your torso upright so that it makes a ‘V’ shape with the legs.
Step 5: Flex your shoulder muscles and extend your arms in front of you in a way that it comes parallel to the floor with your palms facing downwards.
Step 6: Engage your core muscle and pause for a few breaths.
POWER YOGA POSES FOR WEIGHT LOSS
There is always a debate about whether yoga is ideal for weight loss. Yoga tones your body and helps you lose that extra fat. But the story is different for power yoga. It is a vigorous form of yoga that rejuvenates your mind and body.It is more like a cardiovascular workout. Power yoga helps promote weight loss and maintain a healthy body and a stress free life. It also enhances stamina, flexibility, and mental focus.
Power yoga is a modern form of yoga that has its roots in ashtanga yoga. The asanas build internal heat and increase your stamina, making you strong, flexible, and free of stress.
FREQUENTLY ASKED QUESTIONS (FAQs)
How much weight can you lose by doing Yoga?The amount of weight one loses by doing Yoga varies from person-to-person and depends on their number of factors including their flexibility.
Can you lose belly fat with Yoga?
Yes, you lose belly fat with the help of yoga. Basic stretches and different asanas (like Surya Namaskar) can help you lose belly fat. That said, it is not recommended that you aim for spot reduction in any case
What is better for weight loss – Yoga or gym?
Both yoga and fitness have their own advantages. Yoga involves more stretching and relaxation, whereas fitness deals with the contraction of muscles. There is no way of saying one works better than the other for weight loss. It depends on each individual’s own body type and their choices.
Which yoga is best for weight loss in 7 days?
Focused breathing, Pranayama, Surya Namaskars and various Asanas when done regularly for 7 days with good alignment can help see the difference in mind & body
How can I lose weight in yoga in days?
Weight loss is a gradual process. Though it differs from person to person, one can possibly see inch loss within 10 days. Surya Namaskar, Pranayama, Bridge asanas can help to tone the body and help you shed some weight if performed regularly.
Is yoga better than the gym?
Though both are equally effective, Yoga and gym are quite different in nature, yoga is strengthening your body and mind simultaneously. The gym is more about including physical exercise in lifestyle. Also, it is about preference.
Is 25 minutes of yoga a day enough?
Yes, a 25 day yoga session is great for improving and energizing your body and mind. An intense 25 min yoga session can help you lose weight.
How many calories does yoga burn in 30 minutes?
Calorie burning in yoga depends on how you perform the postures & for how long you hold them. Usually, it is suggested not to focus on calorie burn in yoga as it works in a more holistic way. However, if tracked, a power yoga session of 30 minutes can burn approx. 100-115 calories.
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