Yoga can be a useful addition to a weight loss plan since it encourages not just physical flexibility and strength but also mindfulness and stress reduction, all of which can result in better eating habits. Yoga can be an important component of your fitness journey even though it may not result in considerable weight loss when practised on its own.
The following 12 yoga positions can aid in weight loss:
1. Surya Namaskar (Sun Salutation)
Sun Salutation, commonly referred to as Surya Namaskar, is a well-known yoga sequence made up of a number of poses that are executed in a fluid, dynamic way. It is a custom that has spiritual and mental value in addition to being physiologically advantageous. Although it can be done at any time of day, Surya Namaskar is frequently performed in the morning to welcome the sun and energise the body and mind.
2. Downward Dog (Adho Mukha Svanasana)
A common yoga pose that is frequently used in yoga sequences and classes is the downward dog, or Adho Mukha Svanasana. It is a fundamental position that is a part of the Sun Salutation series and is frequently practised in different types of yoga. Downward Dog is a popular posture because of all the positive effects it has on the body and mind. It is seen as an all-around stance that relaxes and strengthens several regions of the body while simultaneously stretching and strengthening others. How to do a Downward Dog is as follows:
- Begin on your hands and knees in a tabletop position, with your wrists under your shoulders and your knees under your hips.
- Press your palms firmly against the mat while spreading your fingers widely.
- As much as your flexibility allows, straighten your legs by tucking your toes under and lifting your knees off the mat. An inverted "V" shape should be formed by your body.
- Turn your heels in the direction of the mat. The idea is to stretch the back of the legs and lengthen the spine, therefore it's good if your heels don't touch the ground.
3. Warrior I (Virabhadrasana I)
The fundamental yoga pose known as Warrior I, or Virabhadrasana I, is a part of both the Hatha and Vinyasa traditions. This position is named for the Hindu mythological warrior Virabhadra, who was imagined by the god Shiva. It is a strong, stabilising stance that helps to stretch and strengthen various body regions.
Here's how to perform Warrior I:
- Start by placing your feet hip-width apart in the front of your yoga mat and keeping your arms by your sides.
- Step backwards with your right foot until it is three to four feet behind your left foot. The front of the mat should be at a 45-degree angle with the right foot.
- Make sure your left knee is directly above your left ankle by bending it. Your left shin ought to be perpendicular to the floor and your left thigh ought to be perpendicular to the ground. The pose's starting point is this.
- Your right leg should remain straight with the foot slightly turned out. The right heel ought to be firmly planted on the ground.
- As you raise your arms upwards and point them upward, take a deep breath. Your hands can be facing each other or squeezed together, and your arms should be at least shoulder-width apart. Take a look up at your hands.
4. Warrior II (Virabhadrasana II)
Similar to Warrior I, this pose works the legs and adds a stretch to the groins. Warrior II, also known as Virabhadrasana II, is a well-liked yoga position that has alignment and strength-building advantages. It is practised for both its physical and mental advantages and is frequently incorporated into different yoga sequences. How to play Warrior II is as follows:
- In what is known as the Mountain Pose (Tadasana), begin by standing at the front of your yoga mat with your feet together and your hands by your sides.
- With your right foot, step back three to four feet while maintaining a hip-width distance between your feet. Your right foot should be turned out at a 90-degree angle with your left foot facing straight ahead so that your heel lines up with the arch of your left foot.
- With your palms facing down and your arms outstretched parallel to the floor, begin to inhale.
- Bend your left knee, keeping it directly over your left ankle, while you exhale. As much as possible, make sure your left thigh is parallel to the ground, and your left shin should be perpendicular to the floor. Your ankle shouldn't protrude further than your knee.
5. Triangle (Trikonasana)
Trikonasana, also known as Triangle Pose, is a yoga asana (pose) that stretches and strengthens several body areas. Many yoga practises and styles include this standing posture since it assists with flexibility, balance, and strength. Here's how to perform Trikonasana:
Instructions:
1. Starting Position
- Place your feet hip-width apart and stand in Tadasana (Mountain Pose).
- Make sure your head, shoulders, and pelvis are all looking forward and that your body is straight.
2. Leg Placement
- Step back with your left foot about three to four feet, then turn it outward at a 45-degree angle.
- Keep your right foot pointed forward.
- With your palms down and your arms outstretched parallel to the ground, pose.
- Keep your arms parallel to your body and in line with your shoulders.
- While exhaling, begin to bend at your right hip while inhaling while lengthening your spine.
- Your right hand should be placed on the outside of your right foot as you cross your right leg over your torso.
6. Plank (Phalakasana
Plank posture, often referred to as Phalakasana in yoga, is a foundational asana that is frequently included in different yoga sequences and workouts. It is a great workout for developing core, shoulder, and wrist strength.
How to do the plank position is as follows:
- With your hands directly under your shoulders and your fingers spread wide for stability, start out in the push-up position.
- From your head to your heels, your body ought to be arranged in a straight line. To keep this line straight, contract the muscles in your core.
- Make sure your feet are hip-width apart and that your toes are firmly planted on the ground.
- To avoid stressing your neck, keep it in line with your spine and look slightly up or down.
- As long as you can, hold this position while keeping your body in a straight line and your core active.
7. Boat (Navasana)
Yoga's Boat Pose, also called Navasana in Sanskrit, is a posture that strengthens the abdominal muscles and enhances balance. The pose is well-known for its capacity to work the lower back, hip flexors, and abdominal muscles. It is frequently used in yoga routines.
Here is how to strike the Boat Pose:
1. Sit down on the floor with your legs out straight in front of you to begin.
2. With your fingers pointing down towards your feet, place your hands on the ground just behind your hips. Maintain flat palms on the floor.
3. Bring your legs up to a 45-degree angle with the floor by leaning back slightly and lifting your feet off the ground. Your toes should be level with your eyes.
4. Maintain a straight spine and use your core muscles. From your tailbone to the top of your head, visualise your body forming a V.
8. Bridge (Setu Bandha Sarvangasana)
Yoga asana Setu Bandha Sarvangasana, also referred to as Bridge Pose, has numerous mental and physical advantages. Follow these steps to strike this pose:
Instructions:
1. Starting Place: Lay on your back on a yoga mat or another comfortable place to start. Your feet should be hip-width apart on the floor as you bend your knees. Your buttocks and heels should be as parallel as possible.
2. Arm Position: Maintain a parallel stance with your arms at your sides, palms down.
3. Knee Lift: Take a deep breath in, firmly plant your feet and arms into the ground, and then lift your hips and lower back off the floor. Your knees should be directly above your ankles, and your thighs should be parallel to one another. Your body should be in a straight line from your shoulders to your knees.
4. Interlace Fingers: Slide your arms under your body if you can, then start to interlace your fingers. You will be able to elevate your chest a little higher as a result and increase the distance between your chin and chest.
5. Position of the Neck and Head: Remain relaxed and avoid placing strain on your neck. You should not be looking to the side; instead, look up at the ceiling.
6. Hold the Pose: While maintaining your body's alignment and concentrating on your breathing, hold this pose for a number of breaths.
7. Release: To exit the position, separate your fingers from one another if they are interlaced, exhale, and slowly roll each vertebra of your spine back down to the mat.
9. Camel (Ustrasana)
The popular yoga asana known as Camel Pose, or Ustrasana in Sanskrit, requires a significant backbend. It is so called because when one does the stance, their bodies resemble the hump of a camel. Camel Pose is good for your body and mind, but you should use caution when doing it because it can be difficult for some people, especially those who have neck or back problems.
Here are the steps to practice Camel Pose:
1. Begin by kneeling on your yoga mat with your thighs parallel to the ground and your legs hip-width apart.
2. Be sure to press the tops of your feet into the mat while keeping your feet flexed.
3. With your fingers pointed down and your palms resting on your sacrum for support, place your hands on your lower back.
4. As you take a breath in and contract your abs, your back will begin to arch slightly.
5. Start moving your hips forward so that your pelvis follows the path of your feet.
6. Slide your hands down your thighs, reaching for your heels or the backs of your ankles while you continue to arch your back and open your chest. You should maintain a neutral head position.
7. If you can, gently grasp your feet while preserving the arch in your back.
8. Hold the position for a few breaths while inhaling and exhaling steadily.
10. Cobra (Bhujangasana)
.PNG)
Cobra Pose, or Bhujangasana as it is known in Sanskrit, helps the body feel more energised and physically fit by giving the shoulders and chest a conscious opening and stretch.
The heart-opening backbend known as Bhujangasana (Cobra Pose) stretches the entire upper body. By bending or straightening your elbows, you can change the backbend's intensity to fit your demands.
Usually performed as a warm-up before more challenging backbends like Urdhva Mukha Svanasana (Upward-Facing Dog Pose) and Ustrasana (Camel), this pose is done early in class.
Cobra Pose Foundations
Benefits:
The Cobra Pose develops the muscles in your back, shoulders, and arms while stretching your tummy. It can help you stand up straighter and reduce the negative effects of slouching, extended computer use, and kyphosis (abnormal spine curvature).
11. Cat-Cow Stretch (Marjaryasana-Bitilasana)
The yoga pose known as Cat Cow is recommended for beginners. This name, Marjary and Bitila, derives from the Sanskrit script, where "marjari" is defined as "cat" and "bitila" as "cow." The position Marjaryasana-Bitilasana is a combination of two poses that are sometimes practised as a straightforward restorative pose or together to gently warm up the spine and the tummy for more strenuous postures.The lower spine, hips, back, and core muscles are stretched in this position. This facilitates better breathing by helping to open the chest and lungs. Moving the spine in this fashion while in this pose expands the space between each vertebra, regenerates the bone marrow, strengthens the back muscles, and increases the spine's flexibility.
How To Do Cat Cow Pose
- In the beginning, Get down on your knees and hands. Verify that your wrists are under your shoulders and that your knees are under your hips. Then, start with your back flat and abs tight in a neutral spine position.
- As you inhale, lift your head and tailbone, let your belly soften, and arch your back. Cow refers to this segment of the road. Pull your abs in towards your spine as you exhale, and tuck your tailbone and chin in at the same time. Round your spine up to the ceiling. This area is referred to as Cat.
- Deep breathing, flowing back and forth from Cat to Cow, and repeating for about a minute. This is an excellent fundamental exercise before hiking.
Benefits of Cat Cow Pose:
Cat Cow Pose yoga sequences
- Yin Yoga
- Postnatal yoga sequences
- Kids yoga sequences
- Core yoga sequences
- Hip opening yoga sequences
12. Child's Pose (Balasana)
Put an end to what you're doing, take a moment to analyse your position, refocus on your breathing, and get ready to go forward. After a vigorous vinyasa sequence in class, the instructor can suggest a long stay in a posture like Downward Facing Dog or Plank, or a try at a difficult inversion. The stance serves as a contrast to the cobra and other back extensions.
How To Do Child's Pose
1. On the yoga mat, get down on your hands and knees.
2. Maintaining the tops of your feet on the floor with the big toes touching, spread your knees as far apart as your mat.
3. Place your forehead on the floor and place your belly between your thighs. Relax your jaw, shoulders, and eyes. If resting the forehead on the floor is uncomfortable, rest it on a block or two stacked fists. A "rest and digest" reaction is supported by an energy point at the middle of the forehead, between the eyebrows, which activates the vagus nerve. To experience this calming benefit, the forehead must be placed in a comfortable position.
4. Alternatively, draw your arms back alongside your thighs with the palms facing upwards while you extend your arms out in front of you. For a shoulder release, you can alternatively extend your arms forward with your palms facing up, or you can try bending your elbows so that your palms touch and resting your thumbs behind your neck. The elbows should now be angled slightly forward.
5. Stay as long as you like, eventually reestablishing a connection with your regular inhales and exhales.
Other Variations of Child's Pose
If keeping the knees together seems more comfortable for you than separating them, go for it. Similarly, you can curl your toes under if standing with your feet flat hurts, or you can support your ankles by placing a rolled towel under your shins.
To give padding and support, tuck a towel or a yoga blanket beneath the knees.
Put a bolster or pillow under your chest or stomach for a restorative version, and hold the position for up to 10 minutes.
