Want to shed some pounds but can hardly attend gym sessions due to time constraints. Also, “Do you always type some words that you want to look up more simply, and at the same time, you don’t want it to take much of your time?” Well, yoga is one of the best methods that one can employ while aiming to shed off some weight since it is a body workout regime that raises your metabolic rate as well as getting your body right.
Nowadays, people mostly know Yoga as the physical or the postures sometimes referred to as asanas – these include sequences of movements sometimes practised in a manner of a certain flow. The asana practices are primarily aimed at toning the muscles and endurance, and at the same time, enhancing the flexibility, stability, coordination and having a calming effect on the physical and mental state of the body and the mind.
Certain yoga asanas for weight loss are effective but some yoga asanas will also assist you in shedding some calories and making your dream body a reality. Yes, it is possible with some effort and determination.
Okay, now we shall get to know those 10 yoga asanas that will aid in weight loss if done without fail. These types of yoga asanas are useful for getting more flexibility, better metabolism, toning up your muscles and increasing stamina.
Best 10 Yoga Asanas for Weight Loss
Like any other activity, yoga needs one to be dedicated, to have the ability to exercise patience and persistence . Its results take time. These yoga poses involve more flexibility and strength of muscles in the body other than anything else. These are two factors that contribute to a gradual, consistent weight loss process since they increase fat utilisation in the body.
Muscle mass is critical for several reasons. For instance, it controls one’s weight, prevents injuries, and develops bone mass density. Some of the Yoga asanas and yoga tips for weight loss are as given below:
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Navasana- Boat Pose
Navasana, enhances body awareness and concentration. This pose can invigorate you, alleviate fatigue, and instil a sense of empowerment. It strengthens the hip flexors, adductors (groyne), and the lower back muscles that support the spine. By engaging the core and thighs, Boat Pose improves posture and mitigates the adverse effects of a sedentary lifestyle.
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Parivrtta Utkatasana or Twisted Chair Pose
The yoga pose that corresponds to the squat is referred to as Parivrtta Utkatasana. It is important to note that this pose is somewhat more intense and effectively engages the glutes, quadriceps, and abdominal muscles. Additionally, it promotes the functioning of the lymphatic and digestive systems, making it an excellent choice for weight loss.
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Adho Mukha Svanasana or Downward Dog Pose
Adho Mukha Svanasana engages all muscle groups in the body, with particular emphasis on specific areas. This Downward Facing Dog Pose stretches the hamstrings, opens the calves, strengthens the arms and legs, and facilitates shoulder flexion while both opening and tightening the shoulders. Additionally, this pose prepares the body for increased heat. As you maintain this position and concentrate on your breath, you will experience an enhancement in both focus and blood circulation.
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Bhujangasana or Cobra Pose
Bhujangasana is another highly effective yoga pose for weight loss. This posture involves bending the back while engaging the core, which contributes to maintaining flexibility in the spine. Additionally, it has been shown to enhance mobility and improve blood circulation.
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Chaturanga Dandasana or Plank Pose
Chaturanga Dandasana is the most effective position for developing core strength. Although it may seem simple, it offers significant benefits. This asana aligns the body and fortifies the erector spinae, the muscles flanking the spine, much like plank exercises do. As a result, it improves stability, posture, and core strength.
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Sethu Bandha Sarvangasana or Bridge Pose
The Sethu Bandha Sarvangasana, commonly referred to as the Bridge pose, offers numerous benefits. It is particularly effective for weight loss, promoting thyroid health, and strengthening the gluteal muscles. This posture not only improves muscle tone but also aids in digestion, supports thyroid function, and assists in hormone regulation. Furthermore, it alleviates back pain by strengthening the muscles of the back.
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Surya Namaskara or Sun Salutation Pose
The Surya Namaskara, commonly referred to as the Sun Salutation, serves purposes beyond merely enhancing circulation and warming the muscles. It effectively stretches and tones various muscle groups, aids in waist reduction, strengthens the arms, stimulates the digestive system, and promotes metabolic balance. Surya Namaskar represents a comprehensive wellness practice and stands as one of the most efficient methods for weight loss.
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Trikonasana or Triangle Pose
The Trikonasana contributes to enhanced digestion and assists in the reduction of abdominal and waist fat. It promotes and accelerates circulation throughout the body. The lateral movement inherent in this pose facilitates greater loss of belly fat while also strengthening the thighs and hamstrings.
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Utkatasana or Chair Pose
Utkatasana, commonly referred to as the Chair Pose, integrates all aspects of the body into a cohesive and powerful unit, while simultaneously building strength and generating body heat. This pose demands a high level of focus on both breath and mental clarity, alongside physical strength and endurance. When you achieve balance and concentration in this pose, it feels as though you are tapping into a profound source of energy.
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Dhanurasana or Bow Pose
Dhanurasana is one of the most effective yoga practices for weight loss or to eliminate abdominal fat. Dhanurasana engages the core, thighs, and back, while also stimulating the abdominal organs and improving digestion. This pose stretches the entire body, and the increased blood circulation contributes to muscle strengthening and toning.
The Benefits of Practising Yoga in the Morning Especially For Weight Loss.
Yoga, basically, is not merely a physical workout routine but a process of incorporating the physical, the mental and the spiritual domains in an individual. Yoga, especially when done in the morning, makes you more inclined to make positive changes in your daily life, thus aiming for weight loss. Exercising in the early morning is a good way to jump-start your metabolism so that your body is able to burn calories throughout the day. It also assists in developing the muscles, the right posture, and getting a perfect shape of the body.
Yoga has 5 basic principles:
- Exercise
- Diet
- Relaxation
- Meditation
- Breathing
How Helpful are Yoga Asanas in Terms of Weight Loss?
Yoga reduces stress, enhances the mood, reduces cases of emotional eating, and brings about a healthy environment for weight loss and management.
- Manage stress that may lead to weight gain: Yoga can enhance sleep quality, alleviate pain from chronic diseases such as diabetes and hypertension, lessen anxiety and depression, decrease stress and cortisol levels, enhance a person’s mood, and minimise the usage of drugs that can cause weight gain.
- Improve eating behaviour: Yoga helps to alter eating habits as it overcomes the emotional eating habit, stress eating causes, and binge eating behaviour. These behaviours are counterproductive to our effort of losing weight and often trigger guilt and humiliation that leads to relapse.
Also Read:- How to Naturally Lose Weight Fast
Take Away
Ladies, remember that yoga alone will not melt your fat away from your body, but it will help you in dealing with the underlying problems. However, the benefits it has besides the ratio of calorie intake as opposed to calories burned cannot be overstated. The only thing that I can share is that one has to follow the yoga regularly, and you can observe the changes in your mood and your self-attitude.
Incorporating yoga in your daily schedule not only enables one to lose all the kilos without exercising at the gym, but also brings an understanding of mind-body integration. Through the performance of these 10 yoga poses, you can set your goal on achieving your needed weight loss, as well as become more in tune with your body and mind.
Refernce Link:-
https://www.pristyncare.com/blog/yoga-asanas-for-weight-loss-pc0113/
https://www.healthshots.com/fitness/weight-loss/yoga-for-weight-loss-10-asanas-that-actually-work/