Yoga Positions That Are Great For Weight Loss!
Yoga Positions That Are Great For Weight Loss!
First let’s clear something up: there are no yoga postures that are designed solely to lose extra pounds because it goes without saying that the one who practices it has no problem with obesity. Yes, you read that right!
The recipe is very simple: do yoga regularly and you will be slim. And that goes for everyone! So if you are 50 or even older it is not too late to start practicing yoga. Indeed, it is highly recommended, but more on that in one of the following columns.
Your motive in the battle with excess weight should not be social trends or because someone told you you have to, but care for your healthier and longer life. First of all, you need to love and accept yourself as you are regardless of your body constitution. Only then will you not be a campaigner, but you will be a regular in training, at least two to three times a week
You know that rule: to lose weight, you have to burn more calories than you put in ?! – Things are not like that with yoga. Let’s go in order: performing asanas does not consume a lot of calories, in an hour, according to some calculations, you will lose about 240-360 calories. So, theoretically, if you do asanas for an hour in long holdings and pranayama yoga, you will not burn too many calories. So how do you lose weight with yoga ?!
Recent scientific studies say that in yoga, weight loss is not associated with burning calories. It was found that those who practice it every day choose more carefully what to eat and when, and that they do not suffer from increased intake of food and sweets in stressful situations, unlike those who engage in other physical activities such as running, cycling, etc. yoga is the balanced functioning of the digestive and endocrine systems. So, if you listen to your body, you will not eat more than you need. Also, yoga relieves anxiety, stress and similar conditions and increases muscle strength and flexibility. Scientists have proven that people who practice it regularly are less likely to get obesity, diabetes, cardiovascular disease, some cancers and more.
The problem with a modern lifestyle overwhelmed with obligations is that you are not able to do yoga every day (all credit to the exceptions). If you fall into this first group of “unfortunates,” don’t despair.
Power yoga and flow yoga, according to some calculations, consume an average of up to 600 calories per hour, and hybrids of yoga and other types of exercises such as Yogalosophy and Movement Yoga, if performed in an interval of an hour and a half, burn over 700 calories.
After such a workout, your metabolism stays accelerated for a while, and even calories are burned despite resting. You only need to find time to train two to three times a week.
Yoga positions that are great for weight loss:
Sun Salutation (Surya Namaskar)
These twelve positions performed in the flow are ideal for restoring the body to its natural balance, which includes weight loss. Twenty minutes of moderate to fast pace of performance each day is enough to curb your excess weight, and combined with performing strength exercises for a minimum of 40 minutes every other day you will get a flawlessly sculpted body imbued with strength and endurance.
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Candle (Sarvangasana)
They say that this asana is the “queen of all positions” with an infinite number of benefits for your body: it regulates the thyroid, prostate and digestive organs, relieves menopausal and andropausal symptoms, relieves leg pain, stretches the neck and shoulders, relieves stress, depression, fatigue, insomnia … It runs from 30 seconds to 3 minutes, depending on how comfortable you feel.
Plow (Halasana)
From the Candle, exhale, bend at the hips and lower your toes to the floor behind your head. The torso must be vertical to the floor and the legs straight (locked at the knees). This asana has similar benefits as the Candle and is performed for 1 to 5 minutes.
Fish (Matsyasana)
It can be done with outstretched legs or in the variant that the legs are bent at the knees and are below you, and you rely on your lower legs and forearms all the time. This position is performed half the time from how long the Candle is held and provides similar benefits as it does. So, if you hold the Candle for a minute, you hold the Fish for 30 seconds. In the Vedas, the position of Pisces is said to “destroy all diseases.”
Most (Setuasana)
Lie on your back, place your hands next to your body. Bend at the knees and draw the feet as much as possible to the buttocks. Bend your arms at the elbows and place your palms on the ground next to your head, toes pointing towards your feet. Lean on your feet, palms and shoulders and lift your torso slightly off the floor as much as your body allows. Next, try to lift your shoulders off the floor with the rest of your torso. Hold the position of the Bridge for a minimum of 5 to 10 seconds, and even more is desirable.
Benefits: helps with back pain, asthma, infertility, osteoporosis, depression, relieves menstrual pain, stimulates the endocrine system, stretches the chest and lungs, strengthens the muscles of the arms, buttocks, legs, abdomen and spine, tightens and rejuvenates the skin …
Deva (Ustrasana)
Kneel on the floor, knees hip-width apart. Press the lower legs and feet firmly on the ground while holding the heels with the hands and leaning the hips forward, the head must be tilted back. Stay in position for 30 seconds to a minute.
Benefits: regulates the digestive system, stretches the muscles of the abdomen, chest and neck, strengthens the muscles of the back, relieves menstrual cramps … There is a saying that those who hold the position of Virgo every day will never eat more or less than they need.
Note: all these listed asanas can be performed in one flow (sequence) without pauses between individual asanas and with a slightly shorter stay in them, so you will burn more calories.
If you want to learn more about weight loss with the help of yoga, I recommend you look for Zoe Bray-Cotton’s Yoga Burn program, which deals with this topic in a revolutionary way and teaches you everything you need to lose weight with the help of yoga.
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