Yoga for weight loss may not be an effective option for everyone. They’ll probably say, “Naw! It’s just stretching…how can it possibly burn calories?”
You’re right, my friend. If you do it correctly, yoga can help you lose weight. I’ll show you how to do that.
“But how can yoga help with weight loss Foras?” (That’s me by the way), you’ll just stretch that’s …!”
That comment is so common, I don’t know how many times. Yoga is a safe and effective option to lose weight.
It is the oldest known physical culture and it not only works the body but also the mind and soul. Have you seen Russell Simmons, Madonna or Sting lately? I can see you saying: “Foras…they weren’t overweight so don’t go there!” They didn’t gain weight and all look great for their ages.
Here are some poses that I recommend for Yoga to help you lose weight.
My friend, now I’ll tell you what I consider the core of yoga poses. Trust me, I have done this solo and still received the benefits of yoga from my daily practice.
Let’s make some notes:
The Sun Salutations when using Yoga for Weight Loss
These exercises combine Yoga Poses, Breathing Exercises and Sun Bathing. These exercises have been used for centuries by Yoga Practitioners from India, Martial Artists, and African Wrestlers. They are a great way to revitalize your body and soul. In the Drugless Healing circles, one round of the Sun Salutations is better than a week of exercise at the gym.
These exercises are easy to learn, and anyone can do them regardless of their flexibility or fitness level. If you’re familiar with the calisthenics exercise “burpies”, then they are likely to have their origins in the Sun Salutations.
Here are some of the benefits.
- They reduce skin and waist disorders.
- Lower flexibility and improved breathing are the results. They also exercise the legs and arms to increase circulation.
- They are a great way to lose weight and calories, and they are often recommended for those suffering from depression and obesity.
- They are a great way to loosen up, stretch and massage all joints and internal organs.
- They balance and stimulate all systems of the body, including the endocrine and reproductive systems.
1. As a prayer position, stand straight with your palms together
2. Exhale, and extend your arms over the head.
3. Inhale, and then bend forward to touch your toes.
4. Take a deep breath and extend your right leg outwards. Keep your hands on the ground and the left foot planted on the ground. The left knee should be in between your hands by bending the head forward.
5. Hold the breath and inhale. Keep the left leg straight and move the right leg away from your body.
6. Inhale and lower your body to the ground. Only 8 parts of the body will contact the ground in this position: the feet, the chest, forehead, hands and knees.
7. Take a deep breath and relax your spine.
8. Inhale and lift your body off the ground. Keep your feet and heels on the ground.
9. Inhale, and place your right foot on the floor. The left foot should be parallel to the ground. The same position as #4: Look up and bend your spine slightly.
10. Inhale and move your left leg forward. Keep your knees straight, and lower your head to the knees.
11. Inhale and raise your arms high. As in Position 2.
12. Relax, exhale, and let go of your arms.
Now you have completed one round.
As many rounds as you can in as many as three. You should aim to do 6 rounds minimum, and 30 maximum. The entire process takes between 5-10 minutes depending on how fast and intense you are. It is best to practice it with minimal clothing before going outside first thing in the day.
We’ve covered the core poses and combinations of them when you use Yoga to lose weight in this section. I will be focusing on a few poses (asanas), which target trouble areas and provide breathing exercises to help you burn calories faster. My friends, I don’t mean to say that yoga is good for weight loss. I mean all its limbs, including the diet and practice routines. You would know how to eat healthier if you were doing traditional exercise for weight loss?
The same goes for yoga for weight loss, dear friends.
We’ve covered the sun salutations, and if you’re anything like me you’ve probably tried them. Yoga ‘the stretching exercise’ actually burns calories.
Let’s now focus on the problem areas.
Poses for Trouble Spots when Using Yoga for Weight Loss
1. Abdominal Region: Forward Bending Poses, Bow Poses, Peacock Poses, and the Triangle Pose.
2. The Arms: It’s the Peacock Pose. The Wheel Pose (the Crow Pose), the Side plank Pose, and the 4-limb Staff Pose are all available.
3. The Thighs: The Bow Pose and Shoulder-Stand are all possible.
4. Love Handles: The spine twist, the triangle pose (with practice), the Side Crow Poses (for ease) and the Side plank pose.
These are the areas most people focus on when trying to lose weight. I’m aware of this, so I made sure to review them first.
If you’ve done any research online on Yoga for Weight Loss, then you should have found some information about the poses. You may also have signed up for a class or bought a DVD. I didn’t go into detail on each pose. They are very simple, I can assure you. However, I want to emphasize that the Sun Salutations (upwards 24 rounds) should be the main focus of Yoga for weight loss.
It will also help: The Shoulder-Stand is a pose that Yogis and Yoginis consider to be versatile enough for the entire body. You should practice it with its counter poses. In fact, these poses can have profound effects on our meta-physical and spiritual lives. Some things may be out of the ordinary.
Here’s a quick overview of the Shoulder-stand as an exercise for weight loss.
Place your yoga mat on a blanket. Place your yoga mat on the floor and place your back on it. Slowly lift your legs. To raise the legs, lift your trunk, hips, and legs until they are in a vertical position. Place your elbows on the ground and support the back using both of your hands. (See the Illustration to see Proper Execution). Lift the legs until they are vertical. Keep your chin in contact with the chest. This is called the chin lock. The back of your neck, posterior part of your head, and shoulders should touch the ground while you are performing this pose. Inhale, retain and exhale in the count of 5-5-5. Do not allow your body to shake. The bridge and fish pose are counter-posses that will target your chest/neck and forearms/thighs.
Here is the Breath Of Fire breathing exercise to increase your ability to burn calories. (Doesn’t the name tell you something …?)?
Breath of Fire Exercise (also known as Kapalabathi, Bellows Breath)
Take a few deep breaths to ensure that your diaphragm is working properly. Keep your eyes closed, as they should be for all breathing exercises. Now, contract your abdomen by pushing backwards. This will result in a firm, but sudden expulsion of stagnant lungs air.
Now, do the following: a sudden relaxation which naturally makes the air rush in. Perform the exercise as follows: active expulsions and passive inhalation at a rate that is sudden abdominal push per minute one after another. You should expel 15-20 times per round. Limit to 3 rounds
You can gradually increase your expulsions to 120 per round, then you will only need to perform 2 rounds. You should not exceed two rounds if you have completed 50 expulsions per round. Take a 30 second pause between each round to allow your normal breathing to continue.
Here’s the information you need to get started with Yoga for Weight Loss: The poses for trouble spots, the belly-breath, the shoulder-stand, and the all-powerful Sun Salutations.
Keep in mind that Hippocrates, the father of Medicine, said: “Let your food be your medicine and you foods your medicines” when it comes to yoga for weight loss. This is an essential limb of the exercise, so there’s no other way. (But you probably already know this).