Best inversion yoga poses for weight loss: Benefits and how to do it

Losing weight isn’t exactly a walk in the park, and it requires a lot of effort. Maintaining a healthy weight can be a challenging task for people due to a number of reasons, including hectic schedules and health problems. However, there are various ways of losing weight, and one of the more popular methods is inversion yoga, which includes yoga poses where the head is positioned below the heart. These poses typically involve placing the body in an upside-down position, either partially or completely, including poses like headstand, shoulder stand, handstand, and downward-facing dog pose. Inversions are an integral part of yoga practice and offer a myriad of physical and mental benefits.

What are the benefits of inversion yoga for weight loss?

Inversion yoga poses can be beneficial for weight loss as they stimulate blood circulation, tone muscles, improve metabolism, and reduce stress, all of which can contribute to weight management when combined with a healthy diet and lifestyle.

“It’s crucial to combine a well-rounded yoga practice with a variety of poses rather than depending just on inversions to help lose weight. While yoga inversion is good for weight loss, it’s essential to remember that it is just one aspect of losing weight. Pairing inversion yoga with cardiovascular exercise, strength training, and a balanced diet is key to achieving sustainable weight loss results,” says Yoga instructor Shivani Bajwa.

Best inversion yoga poses for weight loss

If you are looking for the best inversion yoga poses for weight loss, try incorporating these two effective inversion yoga poses for weight loss.

1. Downward-facing dog pose (Adho Mukha Svanasana)

1. Begin on your hands and knees, with your wrists under your shoulders and your knees beneath your hips.
2. Spread your fingers wide apart and press firmly into the palms, engaging your arms and shoulders.
3. Tuck your toes under, exhale, and lift your hips up and back, straightening your arms and legs.
4. Your body should form an inverted V shape, with your tailbone lifting towards the ceiling and heels reaching towards the floor.
5. Keep your head between your arms, relax your neck, and gaze towards your navel or thighs.
6. Hold the pose for 30 seconds to 1 minute, breathing deeply, then release by bending your knees and returning to the starting position.

Also Read: 1 yoga pose for 7 golden benefits: Do the downward facing dog

2. Shoulder stand pose (Sarvangasana)

1. With your arms by your sides and your palms down, lie on your back.
2. Engage your core muscles, bend your knees, and lift your legs towards the ceiling, supporting your lower back with your hands.
3. Use your core strength to lift your hips off the ground, bringing your legs overhead until they are perpendicular to the floor.
4. Keep your elbows close together and your hands on your lower back.
5. Straighten your legs towards the ceiling, pressing through your heels.
6. Keep your neck in a neutral position, with your gaze towards your toes or the ceiling.
7. Hold the pose for 30 seconds to 1 minute, breathing deeply and engaging your abdominal muscles, then slowly lower your legs back down to the floor.

Both of these poses engage multiple muscle groups, including the core, arms, shoulders, and legs, which can help to increase metabolism, burn calories, and promote weight loss. It’s essential to practise these poses mindfully, paying attention to your body’s limitations and avoiding any strain or discomfort.

What is the apt time to do yoga inversion for weight loss?

The best time to practise yoga inversion for weight loss is in the morning on an empty stomach or at least a few hours (2-3 hours) after eating. However, it’s essential to listen to your body and practice when you feel comfortable and energised, because:

• Practising inversion yoga poses in the morning can help awaken the body and mind, providing a natural energy boost to start the day.
• Further, inversions are best performed on an empty stomach to avoid discomfort or nausea. Practising before breakfast allows the body to fully engage in the poses without the distraction of digestion.
• Performing inversion yoga poses in the morning can help kick start metabolism, which may aid in weight loss efforts. Inversions stimulate circulation and activate muscles, leading to increased calorie burn throughout the day.

Establishing a regular morning yoga routine, including inversion poses, can help cultivate consistency in your weight loss journey. Consistent practice is key to seeing results over time, says the expert.

Also Read: Tired of trying weight loss hacks? 10 yoga poses for faster weight loss

Side effects of inversion yoga pose

Side effects of inversion yoga can include increased intraocular pressure (pressure within the eyes), dizziness, headaches, and neck or shoulder strain if not performed correctly or by those with pre-existing conditions.