Knowledge of Yoga Poses To Lose Weight written on delicate palm leaves by ancient people in the Indus Valley Civilization thousands of years ago gave birth to this wonderful method of weight loss in a modern and innovative way today. Yoga is also mentioned in Rigveda. According to researchers, the art of yoga is more than a thousand years old. Yoga was developed by Sages and Brahmins, who wrote about it in the Upanishads. After its birth, the knowledge of yoga evolved over many years and came into the form that we now practice as yoga.
5 Basic Principles of Yoga:
- Exercise
- Diet
- Breathing
- relaxation
- Meditation
Is yoga capable of weight loss?
Many people have got the benefit of losing weight with the help of yoga. But it is a matter of common debate does yoga reduce weight? Many people believe that just doing yoga does not reduce weight. Along with yoga for weight loss, you should have a healthy and balanced diet as it helps in reducing weight along with keeping your mind and body healthy. Yoga makes you more conscious. After doing yoga, you will be motivated to eat healthy food and avoid eating fat.
It is well known that there are two important aspects of losing weight: healthy eating and exercise. Yoga postures for weight loss emphasize both these aspects.
Yoga is not limited to only a few asanas that strengthen the body. It has many other benefits, such as:
- increase flexibility
- strengthen respiration
- improved energy and vitality
- balanced metabolism
- increase in athletic ability
- improve muscle health
- better (heart) cardio health
- weight loss
- stress management
Stress can have devastating effects on your body and mind. It can cause pain, anxiety, insomnia and an inability to concentrate. It is also observed that stress can be the main reason for weight gain. But, if you do regular yoga then it can help you in working out the stress.
Along with stress management, the physical benefits of yoga help a person lose weight and maintain good physical and mental health.
Important Yoga Asanas That Help You Lose Weight
Any yoga asana does not show an immediate effect on weight loss because all the asanas are very simple. These mainly focus on increasing the flexibility of the body, improving concentration, and toning your muscles. Once your body gets used to these asanas, you can start practicing yoga asanas for weight loss.
1. Chaturanga Dandasana – Plank Pose
Chaturanga Dandasana is the best way to strengthen your core (inner strength). As simple as it looks, its benefits are as many. When you will be in this yoga posture, then you will start feeling its effect on your abdominal muscles.
2. Veerbhadrasana – Warrior pose
This yoga pose is good for toning your thighs and shoulders, as well as improving your concentration. The more you practice this mudra, the better results you will get. Practicing Virabhadrasana for a few minutes can greatly benefit your quads. Warrior III pose is beneficial for toning your back, legs, and arms, as well as improving your balance. It also helps to tone your stomach and if you contract your abdominal muscles while holding this position, it can help you burn belly fat. When you do this, you will see your stomach very flat.
3. Trikonasana – Triangle posture
Trikonasana helps in reducing the fat stored in the abdomen and waist along with improving digestion. It improves blood circulation in the whole body. The lateral motion of this asana helps you burn more fat from the waist and build more muscles in the thighs and hamstrings. Although this pose doesn’t hit your muscles as hard as other yoga poses, it gives you all the benefits that other asanas do. It also improves balance and concentration.
4. Adho Mukha Svanasana (Downward Dog Pose)
Adho Mukha Svanasana tones your entire body with a little extra focus on specific muscles. It helps in strengthening your arms, thighs, hamstrings, and back. Holding this pose and focusing on your breathing affects and tones your muscles, as well as improving your concentration and blood circulation.
5. Sarvangasana – Shoulder Stand Pose
Sarvangasana offers many benefits from increasing your strength to improving digestion. It is very effective in boosting metabolism and balancing thyroid levels. Sarvangasana or shoulder stand strengthens the upper body, abdominal muscles, and legs. Apart from this, it also improves the respiratory system and sleep.
6. Setu Bandha Sarvangasana – Bridge Pose
Setu Bandha Sarvangasana or Bridge pose is extremely beneficial. It is great for the glutes, thyroid hormone as well as weight loss. Bridge pose improves thyroid levels by toning muscles, improving digestion, and regulating hormones. It also strengthens your back muscles and reduces back pain.
7. Parivrata Utkatasana – Twisted Chair Pose
Parivrata Utkatasana is also called the yoga version of the squat. But you should know that it is a bit more intense. It tones the abdominal muscles, quads, and glutes. This asana also improves the function of the lymph system and digestive systems. It is a great easy to lose weight.
8. Dhanurasana – Bow pose
Are you looking for the best way to reduce your belly fat? Dhanurasana helps in reducing belly fat, improves digestion, and strengthens the thighs, chest, and back. It stretches your entire body and strengthens and tones your muscles with better blood circulation.
9. Surya Namaskar
Surya Namaskar has other benefits besides providing energy to the muscles, strengthening them, and making the blood circulate. It stretches and tones most major muscles, reduces belly fat, tones arms, stimulates the digestive system, and balances metabolism. Surya Namaskar is a complete package for good health and one of the best ways to lose weight.
Power yoga poses for weight loss:
Whether yoga is ideal for weight loss or not has been a topic of discussion for years. But it is important to know that yoga tones your body and helps you reduce the extra fat stored in the body. But the story of Power Yoga is something else. It is a modern and dynamic form of yoga that rejuvenates your mind and body. It’s like a cardiovascular workout. Power yoga helps in aiding weight loss and maintaining a healthy body and a stress-free life. It also increases stamina, flexibility, and mental focus. Power yoga is a modern form of yoga that has its roots in Ashtanga yoga. The asanas associated with it build internal heat and increase your stamina, making you strong, flexible, and stress-free. It is a powerful form of exercise that works your whole body.
Power yoga poses give you more benefits beyond common yoga poses, including:
- It helps in burning calories. If you have recently started yoga then power yoga will help you burn more calories.
- It improves your metabolism.
- It improves your overall health.
- It is beneficial for building strength, stamina, flexibility, and toning your body.
- It helps in increasing your concentration.
- This reduces stress significantly and helps you to relax.
power yoga postures
- The best power yoga poses for weight loss include the following asanas:
- Pawanmuktasana or the wind-releasing pose helps you reduce excess fat from the stomach and abdominal area.
- Trikonasana or intense side stretch pose helps in reducing the fat around your abdomen (sides). It elevates your heart rate and helps burn calories.
- Dhanurasana or the bow pose helps you reduce excess fat from arms and legs. It is very helpful in toning your body.
- Garudasana or the eagle pose is an ideal weight loss option for those who want to work out for slim thighs, legs, arms, and hands.
- Eka Pada Adho Mukha Svanasana: When this pose is performed with proper breathing, it helps tone the muscles of your arms, hands, legs, thighs, and abdomen.
- Bhujangasana or the cobra pose is a great option if you want to strengthen your buttocks and tone your abdominal muscles.
- Navasana or boat pose is one of the simplest power yoga poses for weight loss. It focuses on all the major muscles of your body.
- Shavasana or the dead pose is the most important pose to end your power yoga workout session. Shavasana helps in relaxing your muscles and prevents muscle damage.
There are many other power yoga asanas that are very important for weight loss like Uttanapadasana, Virabhadrasana, Warrior pose, Ardhachandrasana, Paschimottasana, etc. Power yoga is effective for weight loss and preventing obesity.
Summary
Yoga is an important Indian art of keeping the mind and body healthy. It is important for all those who are obese and want to lose weight or who want to keep their mind relaxed by making their body healthy. It is an age-old remedy for a fit and healthy body and a stress-free mind. Yoga not only aids in weight loss but also promotes balanced physical and mental health.
Frequently asked questions
Q: How much weight can you lose by doing yoga?
A: Yoga can lead to different amounts of weight loss in different people. It depends on things like the flexibility of the person.
Q: Can you reduce belly fat with yoga?
A: Yes, you can reduce belly fat with the help of yoga. Simple stretches and various asanas (such as Surya Namaskar) can help you lose belly fat. However, you should not try to reduce fat from any one part of the body because fat is attached to our muscles and reduces from the whole body simultaneously.
Q: Which is better for weight loss, yoga or gym?
A: Both yoga and gym have their own benefits. Yoga involves more stretching and relaxation, while gym fitness deals with muscle contraction. It cannot be said that one works better than the other for weight loss. It depends on each person’s own body type and preference.
Q: Is power yoga effective for weight loss?
A: Yes, Pawar Yoga is effective in weight loss. Doing Pawar Yoga is very beneficial in the long run. If you have any health issues, you should not do power yoga without expert supervision.
Q: Will doing 20 minutes of yoga help in losing weight?
A: Yes, a 20-minute yoga session will help you lose weight. For best results, incorporate a low-calorie diet into your daily routine.
Q: Which is the best time for yoga?
A: Yoga is an exercise that can be practiced at any time of the day. People do it in the morning to start the day with energy or even in the evening to relax their minds and body.
Q: How many calories does yoga burn in 30 minutes?
A: The burning of calories with yoga depends on how you do the asana and for how long you stay in that pose. It is generally suggested not to focus on burning calories with yoga as it works in a more holistic manner. However, if tracked, a 30-minute power yoga session can burn around 100–115 calories.
Q: Is doing yoga for 25 minutes a day enough?
A: Yes, a 25-minute yoga session is great for improving and energizing your body and mind. Even a 25-minute intense yoga session can help you lose weight.
Q: How can I lose weight in yoga in 10 days?
A: Weight loss is a gradual process. Though it varies from person to person, a reduction of 1 inch can be seen within 10 days. Surya Namaskar, Pranayama, and Bridge Asana can help tone the body and help you lose some weight if done regularly.
Q: Which yoga is best for weight loss in 7 days?
A: Focused breathing, Pranayama, Surya Namaskar, and various asanas when done regularly for 7 days can help in mental peace and see a difference in body weight.
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