Profit from the therapeutic benefits of this age-old practise on this International Day of Yoga to boost your metabolism and achieve rapid weight loss.
Now, your metabolism primarily controls how much of the energy released by the food you eat can be used to perform various bodily functions, such as pumping blood into your heat, breathing, digestion, and so on, as well as during physical activities, like sitting, standing, walking, running, working out, etc. A quick metabolism can guarantee a higher caloric burn and consequently a quicker loss of weight. On the other hand, a sluggish metabolism may cause less calories to be used for these activities, which would result in a slower rate of weight loss.
If you're curious about what could cause this tragic slowdown in your metabolism, Ms. Shraddha Iyer, a master yoga instructor at Sarva and Diva Yoga in Mumbai, blames inadequate sleep, a lack of protein intake, and a lack of physical activity.
1. Trikonasana
- Face the longer edge of the mat and stand with your feet spaced three feet apart.
- Turn your left toe towards the mat's longer edge and your right toe towards the mat's shorter edge.
- Bring your elbows, shoulders and palms into a straight line at shoulder level. Your palms should be facing downward.
- Without moving your lower body, inhale and stretch your upper body to the right.
- Exhale now and place your left palm up towards the ceiling while placing your right palm on the floor.
- After a brief period of holding this position, switch sides and complete 2-3 reps on each side.
Contraindication: This pose should be avoided for those who have loose stools, persistent headaches, stomachaches, low blood pressure, and/or heart conditions.
2. Marichyasana
- Sit with your legs out in front of you, bend your right leg, and maintain the right foot's sole on the ground close to your groyne.
- At this moment, keep your left leg straight.
- Lifting your left palm as you exhale, hug the outside of your right knee and leg.
- Look back towards your right shoulder as you twirl.
- When you breathe in, stretch your spine; when you exhale, twist it.
Contraindication: This pose should not be performed by anyone who has a significant knee, back, or spine injury. Additionally, those who recently underwent back or stomach surgery should not participate.
3. Shalabasana
- Place your palms beneath the thighs while lying on your stomach with one cheek on the floor.
- Breathe normally and raise your legs, knees, thighs and toes.
- Hold this position as long as you can, as well as your breath.
- Lay down with one cheek on the ground after relaxing and exhaling.
- You have 2 to 5 times to repeat the same.
Contraindication: This pose should be avoided by anyone experiencing back discomfort, hip pain, recent surgery, high blood pressure, or heart problems.
4. Janushirshasana
- Sit with your legs out in front of you, bending your right knee, and placing your right foot's sole close to the inside of your right thigh (near the groyne).
- Take a breath, engage your left knee cap, and raise your arms high.
- Exhale as you bend forward to grab the outside edge of your foot and hinge from the hips.
- Make sure your shoulder blades are together and that both of your shoulders are in a straight line.
- Repeat the motion twice or three times on each side as you look forward towards your toes.
Contraindication: Avoid this pose if you have a severe knee, back, or spine injury, or if you just had stomach or spine surgery.
5. Ustrasana
- Kneel down and place your toes on the ground.
- Take a deep breath in and lift your hips up, pushing your pelvis forward and your sternum upward.
- Hold your left ankle with your left hand, fingers extended, then your right ankle with your right hand.
- Repeat 2-3 times on both sides while remaining in this position for a few seconds.
Contraindication: When performing this asana, those who have knee problems can use a towel to cushion their knees. Avoid this pose if you have a hernia or if you've recently had back, stomach, or other ailments or procedures.
6. Sarvangasana
- Lay on your back with your legs raised and your elbows lying close to each other while using your palms to support your spine.
- Line up your bottom, back, leg and chest.
- Hold this position for a few seconds with your chin tucked into your chest.
- Place your hips down with the assistance of your hand, then slowly lower your body to the beginning position.
- Continue doing this exercise two more times.
Contraindication: If you have cervical difficulties or high blood pressure, stay away from this asana.
7. Halasana
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- Lean back and lie down.
- With your elbows resting close to one another and your legs raised, support your back with your palms.
- Try touching the floor with your toes by extending your legs backward, above your head.
- You can interlock your arms behind your back or press your arms to the floor while keeping your elbows straight.
- For a few seconds, hold this position with your hands while bringing your legs back to a straight position.
- Repeat this motion two or three times while exhaling.
Contraindication: If you have high blood pressure or other neck or back difficulties, stay away from this pose.
