Yoga isn’t merely exercise, it’s a lifestyle that harmonizes body, mind, and soul. Among countless yoga poses, some truly shine in promoting health and well-being. In this article, we’ll delve into yoga poses for weight loss that work wonders for your physical and mental health, and they’re suitable for yogis of all levels.
Best Yoga Poses For Weight Loss
Adding these yoga poses to your daily routine helps you lose weight, become more flexible, speed up your metabolism, and find inner balance and happiness.
Pawanmuktasana:
Pawanmuktasana is a simple and effective yoga pose for beginners. To perform it, lie on your back and bring your knees up to your chest. Give yourself a gentle hug and gently rock from side to side. This yoga poses for weight loss aids in reducing belly fat and improving digestion.
Trikonasana:
Trikonasana involves standing with your legs wide apart, then stretching one arm down to your ankle and raising the other arm up. This yoga for weight loss at home helps trim your waist and strengthens your legs.
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Dhanurasana:
Dhanurasana is excellent for strengthening your core and helping with weight loss by yoga. Lie on your stomach, bend your knees, and hold your ankles. Lift your chest and legs, resembling a bow.
Garudasana:
Garudasana is all about balance and concentration. In this pose, you cross one leg over the other and wrap one arm around the other. Balancing in this yoga pose for weight loss helps tone your body and build stability.
Eka Pada Adho Mukha Svanasana:
Eka Pada Adho Mukha Svanasana is a variation of the traditional Downward-Facing Dog Pose. Start in the downward dog position and lift one leg high into the air. This yoga poses for weight loss engages your core muscles and helps with weight loss.
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Bhujangasana:
Bhujangasana is fantastic for strengthening your back and toning your abdomen. Lie on your stomach, place your palms by your shoulders, and lift your upper body, creating a gentle arch like a cobra.
Navasana:
Navasana, also known as the boat pose, is a great way to work on your core muscles. Sit on your buttocks, lift your legs, and balance on your sit bones while forming a “V” shape with your body.
Savasana:
Savasana, or the Corpse Pose, is all about relaxation. Simply lie flat on your back, close your eyes, and focus on your breath. This yoga pose helps reduce stress, which can contribute to weight loss.
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10 Yoga Asanas that actually works
1. Bow Pose (Dhanurasana):
Bow Pose, or Dhanurasana, is a powerful backbend that helps improve flexibility and strength in the back and spine. This yoga asana for weight loss is particularly beneficial for those looking to alleviate back pain, improve posture, and open up the chest, promoting better lung capacity and circulation.
2. Sun Salutation (Surya Namaskar):
The Sun Salutation, or Surya Namaskar, is a dynamic sequence of asanas that serves as a full-body workout. It not only strengthens your muscles but also enhances flexibility. Regular Sun Salutations can help you feel more energized and centered, making it an excellent choice for a daily yoga routine.
3. Bridge Pose (Setu Bandha Sarvangasana):
The Bridge Pose, or Setu Bandha Sarvangasana, is an invigorating pose that targets the muscles of the lower back, glutes, and thighs. It is an excellent choice for those aiming to strengthen their core and alleviate lower back pain. This pose also helps reduce stress and anxiety by opening the chest and promoting relaxation.
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4. Warrior Pose (Veera Bhadrasana):
The Warrior Pose, or Veera Bhadrasana, is a series of asanas that build strength, stamina, and focus. These poses target the legs, shoulders, and chest, encouraging mental fortitude and concentration. Practicing the Warrior series helps you channel your inner strength and confidence.
5. Boat Pose (Naukasana):
The Boat Pose, or Naukasana, is a core-strengthening pose that challenges your balance and stability. It is great for toning the abdominal muscles and improving digestion. Practicing Naukasana regularly can lead to a stronger core and a more stable spine.
6. Upward Plank (Purvottanasana):
Upward Plank, or Purvottanasana, is a powerful pose that not only strengthens the arms and wrists but also improves posture. It opens up the chest and stretches the front of the body, making it an excellent choice for individuals looking to combat rounded shoulders and tight chest muscles.
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7. Cobra Pose (Bhujangasana):
Cobra Pose, or Bhujangasana, is a backbend that strengthens the spine, opens up the chest, and improves flexibility. It is particularly beneficial for those with sedentary lifestyles, as it counters the negative effects of prolonged sitting and encourages a healthy back.
8. Triangular Pose (Trikonasana):
The Triangular Pose, or Trikonasana, is a standing pose that enhances balance and flexibility. It stretches and strengthens the legs, hips, and spine while promoting good digestion. Trikonasana helps you feel grounded and poised, both physically and mentally.
9. Plank Pose (Chaturangadandasana):
Plank Pose, or Chaturangadandasana, is a full-body workout that strengthens the core, arms, and legs. It is excellent for developing stability and improving posture. Regular practice of this pose can help build a strong, resilient body.
10. Shoulder Stand (Sarvangasana):
The Shoulder Stand, or Sarvangasana, is an inverted pose that has numerous benefits. It stimulates the thyroid gland, improves blood circulation, and relieves stress. This yoga pose for weight loss is known for enhancing the functioning of the entire body and calming the mind.
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These 10 yoga poses for weight loss from the graceful Bow Pose to the powerful Cobra Pose, offer a wide array of physical and mental health benefits. Whether you are a beginner or an experienced yogi, incorporating these yoga poses into your practice can lead to a healthier, happier, and more balanced life. So, unroll your yoga mat, breathe deeply, and embrace the transformative power of these yoga poses for weight loss to become the best version of yourself.
References
https://ieeexplore.ieee.org/abstract/document/9310832
https://www.sciencedirect.com/science/article/abs/pii/S1744388110000794
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