Most of us associate yoga with meditation and mindfulness. That’s why no one can imagine that yoga is all about slow and steady progress and that it’s a tool for weight loss…but it’s not. Doing yoga correctly and with dedication will give immediate results. Not only does it improve your flexibility and mental health, but it also burns calories quickly.
Weight loss has become an important goal for all of us. Don’t we all want a toned body? Haven't we all tried strict diets and strenuous exercise? But we failed. However, yoga offers more benefits than other exercises and can help you on your weight loss journey.
Unlike diet and exercise, yoga promotes satiety, freshness, and energy and ultimately improves mental health. Now let’s talk about some yoga poses that can help you lose weight and tone your body. It may sound easy, but the benefits are immense.
1. Plank
Planks strengthen your shoulders, back, glutes, hamstrings, abs, and core. To do a plank, get into a pushup position and use your hands, wrists, and elbows to lift your body off the mat. Look down and relax your neck. Stay in the same position for 10 seconds.
2. Bow Pose (Dhanurasana)
Looking for a way to tone your abdomen and back? Then bow pose can help. This asana strengthens the core and abdomen, improves posture, and stretches the entire body. It works on the back, chest, abdomen, legs, hips, and arms. To perform the pose, lie on your stomach, bend your knees, grab your ankles, and place your knees hip-width apart. Lift your chest and thighs off the floor while still holding your ankles. Keep breathing and try to hold the pose for 20 seconds.
3. Triangle Pose (Trikonasana)
Triangle Pose activates the lower abdominal muscles, strengthens the thighs, improves blood circulation throughout the body, and relieves back pain. This pose promotes weight loss as it helps burn fat around your stomach and hips. Stand with your feet about 1 meter apart, bend over, rotate your left foot slightly to the right, and step your right foot forward. Then reach your left hand to touch your foot or the floor, and reach your right hand toward the ceiling. Hold the pose for 20-30 seconds.
4 Bridge Pose (setu bandha sarvangasana)
Lie on your back, bend your knees, keep your feet flat on the floor and press down. Push your torso up and place your hands under your hips with your palms facing down. Your head and neck should lie flat on the floor. This pose is great for weight loss because it works the thyroid, glutes, shoulders, spine, hamstrings, and back improves digestion and muscle tone, and reduces symptoms of high blood pressure and menopause.
5.Dog Pose (Adho mukha svanasana)
If you want to tone your body, the downward-facing dog pose is great. This pose helps strengthen your arms, glutes, hamstrings, hamstrings, and back. It looks like a resting pose, but you can feel the burn when you do it. Start by placing your hands and knees one leg apart. Then try to straighten your legs by lifting your knees off the floor and pressing your heels down. Use palm pressure to press into the floor. Hold the pose for 10 seconds.
6. Chair Pose
Chair Pose has many benefits and is the ultimate leg exercise. There are several variations of the chair pose, all of which are great for building muscle. This pose specifically targets the muscles of the lower body, such as the hips, hips, abdomen, pelvis, inner and outer thighs, and glutes.
Start by standing upright, palms together to make a namaste gesture, and raise your arms overhead. Bend your knees so that your thighs are parallel to the floor. To lose weight, hold the position for 30 seconds.
7. Warrior I Pose (virabhadrasana)
Warrior I Pose is a special type of workout for losing weight. This pose is designed to strengthen your arms, shoulders, and legs. Helps energize the whole body and promote balance. To perform this pose, stand straight with your knees unbent, your feet 3 to 4 feet apart and straight, keeping your back straight. Bend your knees and twist your upper body to the side. Raise your hands straight up like wings. Make a hold for 10 seconds in that position.
8. Boat Pose
As the name suggests, this pose requires your body to be like a boat. It’s easy, but maintaining the pose requires balance. Sit on the floor, straighten your legs, try to lift your legs, and extend your hands parallel to the floor to form a V
Hold the pose for 10-20 seconds.
9. Standing Forward Bend (uttanasana)
Stand with your feet hip-width apart. Bend over, palms touching the floor, knees unbent, forehead touching knees. This pose stretches your hamstrings and abs and improves digestion. In addition, it helps improve your mental and physical health. increase. Lift your body, face forward, keep your shoulders away from your ears, relax your glutes, raise your knees and hips, and press your feet and hands into the mat. Great for stretching and balancing your weight.
