Table of Contents
1.Sun Salutation
The most effective yoga positions for weight loss are Suryanamaskar, the king of yoga poses since they train the entire body. It tones the muscles in the back, neck, shoulders, arms, hands, and wrists. The process is crucial, so pay attention to that. Do it with your tummy tucked in for the optimum benefits.
Two sets of 12 yoga positions each make up one cycle of the Surya Namaskar. It is suggested that you practise as many sets as your body can handle.
This exercise programme improves blood circulation, synchronises breathing, and maintains you in shape in addition to strengthening your body and core muscles.
The good thing is that when you choose to routinely practise surya namaskars, you won’t need to visit the gym or engage in any strenuous activities. You can start anywhere as long as you have a yoga mat. To relax your mind and enhance your mental health, try to meditate both before and after the exercise programme.
Surya Namaskar burns roughly 13.90 calories per round, according to research, and 12 reps is the perfect quantity. Naturally, begin slowly and work your way up to 12 surya namaskars, which will assist you in burning 416 calories.. Additionally, each cycle only takes 4 to 5 minutes, so set up an hour each day and you’ll see fantastic results.
2. Downward Facing Dog
You’ll probably practise Adho Mukha Svanasana (Downward-Facing Dog Pose).
Just be careful and mindful when doing it because it could feel difficult if your shoulders or hamstrings are stiff.
This list included the ever-popular yoga posture, of course. Downward-facing dog is a stretching and strengthening posture that connects you to your own body. Bring your ribs in to prevent your low back from over arching, and concentrate on getting your shoulders back away from your ears as you firmly press into your hands and feet through your heels. Being aware of your body and paying attention to your alignment is crucial when dealing with the many various ways that energy can act.
Dog Pose, Downward Pose extends the hamstrings, stretches the calves, strengthens the shoulders in flexion, tones the arms and legs, and gets the body ready for heat.
3.Warrior pose
Warriorsana, also known as Vrabhadrasana in Sanskrit, is a set of yoga poses that represent the legendary warrior Vrabhadra.
Legs, arms, and the lower back are toned in the Warrior posture, or Virabhadrasana. Additionally, it increases endurance, which is helpful when performing a challenging yoga session to lose weight. It is advised to take ujjayi breaths while holding the position since they provide you the strength to hold the pose.
While expanding the hips, inner thighs, and chest, the warrior posture enhances the legs, core, and arms. Your front knee is twisted and over your ankle when playing Warrior II. The back foot is aligned heel to arch with the foot and is straight, parallel to the mat’s short edge on the back leg. Keep your shoulders away from your ears, your core engaged, and your arms moving while keeping your arms extended wide.
Actually, there are three different ways to execute it. But you should strive to execute all three poses perfectly if you want to successfully burn calories, decrease abdominal fat, and tone your muscles. Once you have perfected them, continue by changing from one variations to another so that your muscles are kept active for a long period.
4. Boat Pose
You want to develop a strong core while losing weight. The boat position, also known as paripurna navasana, should then be incorporated into your yoga regimen.
Boat position is a powerful core exercise that helps the spine by bolstering the muscles that support the spine. By paying greater attention to your body and concentrating on the pose, it also enhances balance, concentration, and aids in stress release. Stay extremely actively connected in your core as you lift your legs off the ground while balancing on your tailbone, extend your arms in front of you, experiment with possibly straightening your legs, and work on your balance.
Most women desire a toned physique with killer abs! So how can you ensure that your muscles are properly toned while still losing the extra weight? Yoga for weight loss is the ideal solution in this situation.
Your iliopsoas and rectus femoris muscles, which make up your hip flexors, are worked through this pose. A collection of muscles called hip flexors work together to lessen the angle of your hip joint. Thus, these muscles facilitate the process of strengthening your core by bringing your thigh and abdominal bones closer together.
6. Bridge Pose
Taking your chest towards your chin in Bridge Pose or Setu Bandha Sarvangasan massages the thyroid gland, which aids in the production of the hormone that regulates metabolism. In other words, by increasing metabolism, this stance encourages the burning of more fat. Additionally stimulating your stomach organs to improve digestion, this pose.
Bridge position opens the front body in a backbend while strengthening the glutes and hamstrings. This backbend relieves low back discomfort, stimulates the organs in the back, and aids in psoas release. With your knees bent, pull your hips up by applying hard pressure through your heels. Continue to rise higher by keeping your core tight and pressing through your heels. You should also keep encouraging your shoulder blades to move inward and downward.
This pose is beneficial for the core, lower back, and thighs. Lay on your back and bend your knees so that your feet are resting on the floor to perform this asana. Keep your hands and feet at equal distances from one another. Try to raise your body now in an upward motion. Do this 6 to 10 times, then stop.
7. Chair Pose
Numerous yoga asanas that can aid in weight loss have been suggested. This week, we have a unique yoga pose for you to try out that is both simple and secure. For you, the revolved chair pose is known as Parivrtta Utkatasana.
For those just starting their yoga practise, this pose is excellent.
The more fat that is burned, the greater the metabolic rate. The Chair Pose, also known as Utkatasana, speeds up the metabolism and promotes weight loss. Additionally, it strengthens the knees, legs, and thighs.
8. Bow pose
Bow pose may appear challenging, but everyone can master it with the proper technique. Here, we’ll explain how to perform this stance at home.
Most likely, the pose you detest performing is the one your body needs the most. You may have a love with bow pose or dhanurasana if you have bad posture and frequently experience muscle discomfort.
It appears difficult to master the bow stance. But what’s this? To pull it off, you don’t need to be as flexible as a rubber band. With the appropriate direction, you can master this stance and get all of its advantages.
9. Angle Pose
This is one of the simplest asanas for weight loss and is very beneficial for belly and waistline fat burn. Standing straight-armed with your arms united at the palms above your head is required. Your legs should be roughly two feet apart in this position. The next step is to bend to one side, hold the position for a few minutes, and then switch to the other.
This stance is fantastic for losing weight; in fact, it causes good inch loss. All areas of the body, including the neck, curves around the waist, thighs, and hips, are properly stretched and return to their proper volume.
In addition to this, it increases energy and stamina.
10. Plank Pose
As the term “Plank Pose” (Phalakasana) suggests, the body is positioned in a way that resembles a long, thin plank. In the plank position, the core and shoulder muscles are heavily utilised. In essence, this position is beneficial for someone who wishes to build up their arm and shoulder strength in preparation for more challenging arm balancing yoga poses.
Since variations of the plank stance can be created from it, the plank pose is regarded as a base pose. Plank Pose can be used into flow yoga sequences because it helps the body generate more energy.
11. Cobra Pose
Asana is a “posture,” while bhujanga is a snake. It is referred to as Snake Pose because it resembles the position of a cobra with its hood erect. The Cobra Pose is regarded as a fantastic exercise that tones the abdomen while also helping to minimise belly fat. You may flatten your stomach and lose weight with a good workout regimen that combines yoga and a nutritious diet.
A particularly potent position is the cobra. The practitioner’s primary goal during the early stages of practise is to simply increase his physical stamina so that he can perform this asana flawlessly. With practise, one begins to visualise and mimic a cobra, mimic its breathing, and actually feel what it feels like to be a cobra.
12. Triangle Pose
The Indian practise of yoga is extremely well-liked in the west nowadays and is renowned for its comprehensive improvement. Trikonasana is one of the yoga poses that is very beneficial for balancing the body and mind, strengthening the leg muscles, and enhancing concentration.
Trikona, also known as a triangle pose, is pronounced trih-koh-nah-sah-nah. Due to the asana’s resemblance to a triangle, it was given that name. This asana can be practised everyday to maintain a person’s physical and mental wellness.
The National Institutes of Health, the U.S. military, and other sizable institutions are paying attention to and implementing scientific validation of yoga’s benefit in health care.
Numerous studies demonstrate yoga’s benefits in a variety of medical fields, including oncology, women’s health, weight loss, chronic pain, arthritis, osteopenia, and balance problems.