Yoga for weight loss: 14 must-try power poses to get back in shape

Maintaining your weight in verify is the benchmark of staying wholesome and match. Nevertheless, busy work schedules could make it tough for folks to go to the gymnasium. Yoga is an unimaginable method to reduce weight and you are able to do it within the consolation of your property. Incorporating energy yoga poses or asanas into your health routine may be helpful to reduce weight. You’ll be stunned to know that energy yoga poses not solely enable you to reduce weight, however may assist to tone your glutes, hamstrings, and core muscle tissue. In case you are in search of methods to include energy yoga for weight reduction in your routine, embrace these efficient energy yoga poses in your health routine.

Energy yoga for weight reduction: How does it assist?

Energy yoga for weight reduction helps in burning extra energy and muscle development. The dynamic, flowing patterns elevate your coronary heart fee and burn numerous energy each session, just like a reasonable cardio exercise, as present in a examine revealed within the journal Preventive Drugs. Plus, the strength-training advantages of holding poses and transferring between them assist construct lean muscle tissue. Muscle tissue burns extra energy at relaxation than fats tissue, leading to the next metabolic fee, which lets you burn extra energy all through the day, even if you end up not actively exercising. Energy yoga is an environment friendly weight-management method, due to its mixture of fast calorie burn and long-term metabolic increase. Try one of the best energy yoga for weight reduction.

Energy yoga for weight reduction: 15 must-try asanas

If you wish to attempt energy yoga for weight reduction, listed below are some nice yoga poses as recommended by the yoga skilled Saurabh Bothra.

1. Plank (Kumbhakasana)

• Place your palms straight beneath your shoulders, such as you’re about to do a push-up.
• Prolong your legs straight again, tucking your toes beneath.
• Have interaction your core, maintaining your physique in a straight line from head to heels.
• Maintain the place, sustaining regular respiration.

This pose strengthens the core, arms, and legs. Will increase total stability. It helps burn extra energy by partaking a number of muscle teams.

2. Warrior II (Virabhadrasana II)

• Stand together with your ft broad aside.
• Flip your proper foot out 90 levels and your left foot barely in.
• Bend your proper knee, maintaining it aligned over your proper ankle.
• Prolong your arms parallel to the ground, palms dealing with down.
• Gaze over your proper fingertips.

This pose helps to tone the thighs, calves, and arms. It builds stamina improves steadiness and strengthens the core.

3. Warrior III (Virabhadrasana III)

• Start in Warrior II.
• Shift your weight onto your proper foot.
• Lean your torso ahead, lifting your left leg straight again till it’s parallel to the ground.
• Prolong your arms ahead or preserve them at your sides.
• Preserve steadiness and a straight line out of your head to your lifted heel.

This asana could assist to enhance steadiness and focus It additionally strengthens the legs, core, and ankles.

4. Triangle pose (Trikonasana)

• Stand together with your ft broad aside.
• Flip your proper foot out 90 levels and your left foot barely in.
• Prolong your arms parallel to the ground.
• Tilt your torso to the appropriate, reaching your proper hand towards your proper shin, ankle, or the ground.
• Prolong your left arm straight up, gazing towards your left fingertips.

If you wish to strengthen the legs and core? This asana may be useful.

5. Downward-facing canine (Adho Mukha Svanasana)

• Begin in your palms and knees.
• Carry your hips up and again, forming an inverted V-shape.
• Press your palms and ft into the ground, lengthening your backbone.
• Chill out your head and neck.

This pose helps to strengthen the legs and arms. It additionally helps to stretch the hamstrings and calves.

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6. Boat pose (Naukasana)

• Sit on the ground together with your knees bent and ft flat.
• Lean again barely, lifting your ft off the ground.
• Prolong your arms ahead, parallel to the ground.
• Straighten your legs, if doable, forming a V-shape together with your physique.

This asana aids in strengthening the core muscle tissue and improves digestion. Most significantly, it helps to scale back stomach fats.

7. Chair pose (Utkatasana)

• Stand together with your ft collectively or hip-width aside.
• Bend your knees, as if sitting in a chair.
• Prolong your arms straight up or deliver your palms collectively at your chest.
• Maintain your chest lifted and your weight in your heels.

This pose helps to strengthen the legs and builds stamina which can assist in decreasing weight successfully.

8. Bridge pose (Setu Bandha Sarvangasana)

• Lie in your again together with your knees bent and ft flat on the ground.
• Press your ft into the ground and carry your hips up.
• Clasp your palms beneath your again, if comfy.

This asana could support in strengthening the glutes, thighs, and again. It could additionally assist to tone the core.

9. Bow pose (Dhanurasana)

• Lie in your abdomen.
• Bend your knees and attain again to know your ankles.
• Carry your chest and thighs off the ground.

This pose helps strengthen the again and stomach muscle tissue and stimulates digestion. It additionally aids in decreasing stomach fats.

10. Twisted chair pose (Parivrtta Utkatasana)

• Start in chair pose.
• Convey the palms of your palms collectively on the middle of your chest.
• Twist your torso to the appropriate, inserting your left elbow on the skin of your proper knee.
• Repeat on the other facet.

This asana helps tone the core and improves digestion. It additionally helps to reduce weight.

11. Three-legged downward-facing canine (Tri Pada Adho Mukha Svanasana)

• Start in Downward dealing with canine.
• Carry one leg straight again and up, maintaining your hips sq..

This pose strengthens the arms, shoulders, and core. It offers a deep stretch for the legs and hips which can assist in weight reduction.

12. Cobra pose (Bhujangasana)

• Lie in your abdomen together with your palms beneath your shoulders.
• Press your palms into the ground and carry your chest off the ground.

This asana aids in strengthening the again and stomach muscle tissue. It additionally helps to enhance flexibility.

13. Locust pose (Salabhasana)

• Lie in your abdomen together with your arms at your sides.
• Carry your chest, arms, and legs off the ground.

This yoga for weight reduction aids in strengthening the again, legs, and arms. It additionally helps to tone the core.

14. Facet plank (Vasisthasana)

• Start in plank pose.
• Shift your weight onto your proper hand and proper foot.
• Carry your left arm straight up, stacking your left foot on prime of your proper foot.

This asana aids in strengthening the obliques and core. It additionally helps to tone the arms and wrists.

Negative effects of energy yoga for weight reduction

Energy yoga poses, whereas usually helpful for weight reduction, can have some potential unwanted effects if not executed accurately. Right here are some things to pay attention to:

• Energy yoga’s dynamic actions and difficult poses improve the danger of strains, sprains, and different accidents, particularly if correct alignment shouldn’t be maintained. Widespread areas of damage embrace the wrists, shoulders, knees, and again.
• If an individual shouldn’t be conscious of their physique and pushes too arduous, imbalances in muscle teams can happen.

By practising mindfully and taking obligatory precautions, you may minimise the danger of unwanted effects and luxuriate in the advantages of energy yoga for weight reduction.