7 Yoga Poses For Weight Loss
Yoga is an effective remedy for cardiovascular problems. Besides, the mindfulness that yogis cultivate can also help curb cravings when bored. Even yoga can do a lot for your brain. Yoga can be extremely beneficial for weight loss by promoting the discipline you need to develop healthy lifestyle habits.
Yoga consists of lengthening muscles and better integrating them into our bones. Yoga uses bodyweight to work each muscle using strength, heart, balance, and stability, making it an excellent solution for weight loss.”
To bring an element of cardio to the yoga sequence described by Young, think of this series as a circuit where one movement flows into the next. It is recommended to do each exercise for about 30 seconds (so each set of seven is about three minutes and 30 seconds). Repeat the sequence of seven movements five times.
Down Dog Pose (Adho Mukha Svanasana)
Start the sequence with the dog pose upside down: hands and soles of the feet firmly anchored on the carpet; imagine a string attached to your tailbone lifting your back in the air. Make sure your hips are elevated and back. You must keep your center contracted (as if you are pressing your navel in your spine). Your hands should be firmly placed on the floor, and heels should be pushed as close to the ground as possible.
Plank Pose (Phalakasana)
Roll your weight forward and place your body in the plank position. Your forearms should be firmly pressed to the floor, your thighs tightly pressed, and your ankles should be pushed toward the back of the room. Push your belly towards your spine and make sure your hips are parallel to the floor. With this movement, everything should be centered on the centerline of your body. Remember to take deep breaths. You will start to feel your body tremble. Lower your plank to your forearms – this is a great yoga exercise to lose belly fat- then hold on! Take care to keep your elbows under your shoulders. Hold the pose for a few breaths, then return to the high plank position. Alternate high and low planks.
The Boat Pose (Navasana)
Sit on your yoga-mat with your knees bent, feet flat. With your spine straight, lean back slightly from the hips, straightening your legs, raise your feet above the ground. Keep your chest raised while you extend your arms forward so that they are in line with your shoulders. Balance yourself on your gluteal bones for 30 seconds, then exhale while lowering your arms and legs.
Bridge Pose (Setu Bandha Sarvanasana)
Lie on your back and bend your knees to join your heel backs. Keep your feet flat on your mat, arms on each side, and palms flat on the floor. Push your feet and palms toward the floor while lifting your mid-body to the ceiling. Hold the posture.
Chair pose (Utkatasana)
To properly lay the chair, first start by standing vertically on your carpet. Then gently bend your knees, imagining that you want to land on an imaginary seat.
Be sure to keep your torso always vertical without losing your balance until your posterior falls to the ground.
Once your stability is acquired, raise your arms to the sky parallel to your torso. Maintain this posture while breathing deeply and for as long as you can.
However, do not insist much on this posture. Just keep the same breathing rate.
The pose of the imaginary chair has the advantages of redefining the shape of your thighs by burning the unwanted fat that lodges there.
The second advantage of this exercise is to consolidate all of the muscle synergies in your legs.
Warrior 2 Pose (virabhadrasana)
The warrior refers to Shiva, considered by some to be the god of yoga. It is anchoring and strengthening posture following the mountain during the sun salutation.
Standing with your feet together, spread your right leg to the side about one meter, and rotate the foot 90 °. The left foot does not move. Raise the arms at shoulder level and stretch them out. Then bend your right knee and turn your neck so that your gaze follows your hand. To keep the hips straight and aligned with the shoulders, the knee should never extend past the heel. The abs are lined, and the back is kept straight. Open the chest, breathe deeply, and hold the posture for about a minute.
Eagle Pose (Garudasana)
To achieve this balance, lean on one leg. Cross the other completely over the thigh to be able, by bending the knee, pass the calf behind the support leg, the foot gripping inside the latter. Put the pelvis in place to sit the bust vertically. By bending the elbow on the side of the supporting leg, place his forearm in line with the face. Finally, fold the other arm under the elbow, the two forearms entwined, fingers pointing upwards.
A variant consists of pinching the nostrils with the hand on the side of the supporting leg and closing the mouth with the other hand.
In both cases, it is a question of establishing a direct link between the practitioner’s energy and the cosmic energy at its source passing either through sahasrâra and the pointed fingers in the first case or only through sahasrâra with more concentration in the second. Hence the interest of this asana.
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