Research shows that even 15 minutes of daily yoga asanas can improve your overall health and reduce weight. Yoga provides us the tools and techniques to lead a stress-free and tension free life.
Losing weight with yoga requires commitment and practice. The more physically active yoga poses burn the most calories and can help prevent weight gain. Doing practice of yoga supports physical, mental and spiritual growth that helps you to become the best version of yourself.
Importance and Benefits of Yoga
- Yoga helps with back pain relief
- Increased flexibility
- Improved energy and vitality
- Boosted metabolism
- Increased muscle tone
- Healthy weight
- Yoga relaxes you, to help you sleep better
- Yoga can mean more energy and brighter moods
- Improved athletic health
- Improved cardiovascular health
- Weight reduction
- Better respiratory health
- Yoga helps you manage stress.
7 Weight Loss Yoga For Beginners
Yoga requires perseverance, patience and perseverance. Its results take time to come. These yoga poses mainly focus on building the flexibility and muscle tone of the body. Both of these are contributing to the journey of continuous weight loss as they enhance the fat burning capacity of the body.
Some yoga asana and yoga tips for weight loss are given below.
1.Bridge pose (setu bandhasana)
Lie on your back, bend your knees, place your feet flat on the floor and press down. Now push your torso up, place your hand under your hips, palm facing down. Keep your head & neck flat on the floor. This pose works on the thyroid, glutes, spine, shoulders, thighs and back, which helps in improving digestion and muscle tone, reducing high blood pressure and menopausal symptoms, reduces back pain and hence great for weight loss.
2.Plank pose (phalakasana)
Plank is a great pose to strengthen your core. It may sound simple to you, but its benefits are immense. Doing planks strengthens your shoulders, back, glutes, thighs, abs and core. To do a plank, get into a push-up position and use pressure from your hands, wrists and elbows to lift your body off the mat. Look down and relax your neck. Stay in this position as long as possible.
3.Downward facing dog pose (Adho mukha svanasana)
If you want to tone your body, the downward-facing dog pose is a great solution. This pose helps in strengthening your arms, glutes, thighs, hamstrings and back. It looks like a relaxing pose, but you may feel a burn when you do it. Begin by getting on your hands and knees about a foot apart. Now try to straighten your legs by lifting your knees off the floor and pushing your heels down. Use palm pressure, pushing them into the floor.
4.Bow pose (dhanurasana)
Bow pose (dhanurasana) is one of the best yoga to lose belly fat. This asana strengthens your core and abdominal area, improves your posture and stretches your entire body. It works on the chest, back, abdomen, legs, hips and arms. To perform this pose (asana), stay in a face down position, bend your knees and hold your ankles with your hands keeping your knees hip-width apart. Lift your chest and thighs off the floor while holding your ankles. Continue breathing and try to stay in this pose for 20 seconds.
5.Boat pose (Navasana)
Boat pose builds focus and body awareness. It can boost energy and fight fatigue, and help build confidence, empowerment and also help in weight loss. While doing this pose. Although it is easy, you need balance to hold the pose. Sit on the ground, straighten your legs, try to raise your legs and now extend your arms parallel to the floor to form a V shape. Maintain this pose for 10-20 seconds.
6.chair pose (Utkatasana)
chair pose (Utkatasana) increases the metabolic rate and is one of the best yoga exercises for weight loss. This pose specifically targets the muscles of the lower body including your hips, waist, abdominal area, pelvis, inner, outer thighs and glutes. Begin by standing straight, join your palms in Namaste gesture and raise your arms above your head. Bend your knees so that your thighs are parallel to the floor. Stay in this position for 30-40 seconds for fast weight loss.
7.Upward facing dog pose (Urdhva mukha svanasana)
To do this pose and asana, lie down on your stomach, stretch your hands forward, palms facing down and under the shoulders. Lift your body, look forward, keep shoulders away from ears, relax your glutes, lift your knees and hips, pressing your feet and hands into the mat. It is great for stretching and balancing body weight.
