Have you been trying to lose weight for quite some time but just can’t seem to shed the fat off?
When you think of yoga do you think of a calorie-burning workout that can help you lose the weight you’ve been dying to get off?
Yes, that’s right…yoga can be a great way to lose weight and I’m going to show you some poses that many have lost weight with.
Yoga is continuing to become a popular method for weight loss because it is easy on the joints and can have a range of other benefits such as increased flexibility and mental clarity.
It has been shown to relieve stress and anxiety for many and also improves cardiovascular health while building and toning muscle.
1. Downward Dog Pose
The downward-facing dog is a great beginner pose that stretches the shoulders, hamstrings and calves.
Performing this pose frequently can help prevent the onset of osteoporosis.
It also has the ability to improve digestion processes, relieve back pain, and can even combat insomnia.
How to: Get in a plank position with your hands parallel to your shoulders and knees underneath your hips. From here you will push through your hands, lifting your hips to the ceiling. Make sure to keep your legs straight and you push your shoulders back as far as you can towards your hips. To help distribute body weight evenly, contract your quads to relieve some of the pressure off of your arms. Slowly exhale and descend back down to your original position.
2. Seated Twist Pose
The seated twist pose is a great pose for the back due to the twisting stance that stretches the muscles along the spinal column.
It opens the chest and rib cage which can help improve breathing and posture.
*Warning: Those who suffer from back or spinal injuries should proceed with caution as this pose could exacerbate the injury.
How to: Sit down on the floor and extend your legs out straight in front of you. From here you will place one leg over the other leg, your foot should be near the opposite knee. Try to bring that leg in as close to you as possible. Make sure to evenly distribute your weight, then place your opposite arm over the leg that’s crossed over the other. Take the arm on the side with the leg crossed and move it behind you for leverage. Now align your upper body, making sure you stand up straight and slowly twist towards the leg that’s crossed. Try to glaze over the shoulder that you are twisting towards while keeping your shoulders back. Maintain good breathing rhythm throughout the movement.
3. Boat Pose
The boat pose is the perfect pose for burning away stubborn belly fat and strengthening the hip flexors and spine.
This is one of the more challenging poses on this list due to the constant work of the stabilizer muscles to keep balance and proper posture.
As a result, you can expect to get a nice sweat with this calorie-burning workout.
How to: Sit on the floor with your knees bent and feet flat in front of you. Place your hands on the sides of your hips for balance. Focus on keeping your spine aligned and straight and lean back slightly. From here, lift your feet and elevate your legs almost as if to make a V like shape. You should be trying to open your chest without compromising your form, press your shoulders back into your spine and keep your palms facing forward. Maintain the balance on your butt and really focus on your breathe, then descend back down to the starting position slowly.
4. Pyramid Pose
The pyramid pose is another challenging and intense pose that requires complete concentration to maintain balance.
You will feel a stretch in your hamstrings, back, chest, hips, and shoulders simultaneously.
As a result, it will build posture and release stress in the shoulder joints.
A movement like this can ease tension and give you a comforting sense of peace after it’s complete.
How to: Your starting position will be in a mountain pose with your legs spread out and your arms extended horizontally. Place one foot behind you, turning your toes out laterally at a 45-degree angle. From here you will inhale and bend over forward through your hips and extend your torso over your leading leg. Make sure to maintain a straight back with an aligned posture throughout the entirety of the movement. Hold this pose for a bit and focus on your breathing, take slow deep breaths and feel free to close your eyes and really focus on the current moment. When your done return to the original stance and alternate legs.
5. Warrior 2 Pose
The warrior 2 pose enhances your strength, stability, and concentration.
It helps to stretch your legs, groin, shoulders, and arms all at the same time.
With this pose, you will begin to notice see an increase in your breathing capacity and blood circulation throughout your body.
The warrior 2 pose will help improve concentration and allow you to really embrace being in the moment as you hone in a gaze in front of you.
How to: Your starting position will be in Mountain pose. From here you will use one foot and place it behind your other foot. It should be parallel with the heel of your leading foot. Place your body weight on your back foot to avoid losing your proper posture. Your arms should be extended alongside your body, from here you will raise them up making them parallel with the floor. Now bend your torso into your leading leg directly over that ankle. Press your tailbone under, opening up your pelvis. Keep your core contracted throughout the movement and focus on your breathing.