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Most of us associate yoga with meditation and mindfulness. That’s because yoga is all about being slow and steady, and that’s why no one could think of it as a weight loss tool. But that’s not the case. If yoga is done properly and with dedication, you can see quick results. It doesn’t just boost your flexibility, mental health, but also burns calories quickly.
Weight loss has become an important goal for all of us; don’t we all want a toned body? Haven’t we all tried strict dieting and intense physical workouts? Yet, we have failed. But yoga can offer you many more benefits than other exercises, aiding in your journey to weight loss.
Unlike dieting and exercising, yoga promotes the feeling of fullness, freshness and energizes, which ultimately improves your mental health as well.
So, let’s talk about a few yoga poses that will help you lose weight quickly and tone your body:
A plank is a great pose for strengthening your core. You might find it simple, but the benefits are immense. Doing planks strengthen your shoulders, back, buttocks, thighs, abs, and core. To do a plank, get in the position of a push-up, and with the pressure of your hand, wrist, and elbow, lift your body from the mat. Look downward and relax your neck. Hold the position as long as you can.
Tip: Do not perform the pose if you have shoulder or hip pain.
Looking for a way to tone your belly and back? Then bow pose can help you. This asana strengthens your core and abdominal area, improves your posture, and stretches your full body. It works on the back, chest, abs, legs, hips, and arms. To perform the pose, stay in a face down position, bend your knees and hold your ankle with your hands keeping your knees hip-width apart. Lift your chest and thighs off the floor, while holding your ankle. Continue breathing and try to hold the pose for 20 seconds.
Tip: If you’re suffering from blood pressure, insomnia, and migraine, you should skip this pose.
Triangle pose activates lower obliques, strengthens thighs, improves blood circulation in the entire body, and relieves backache. This pose can kickstart your weight loss practice as it helps to burn the fat around your belly and waist. Stand with your feet about three feet apart, bend down, turn your left leg slightly towards the right, and set your right foot forward. Now, touch the feet or floor by stretching your left hand and stretch your right hand towards the ceiling. Maintain the pose for 20-30 seconds.
Tip: You need to look down or straight when in the position of triangle pose and do not try if you have any neck injury.
Lie down on your back, bend your knees, keep your feet flat on the floor, and press down. Now push your torso up, placing your hand under your hips, palm facing down. Your head and neck remain on the floor flat. This pose works on the thyroid, glutes, shoulder, spine, thighs, and back, which helps to improve digestion and muscle tone, reduce hypertension and menopause symptoms, and is therefore great for weight loss.
Tip: It is different from the cobra pose. You should keep this in mind while performing the pose.
If you want to tone your body, then the downward-facing dog pose is the perfect solution. This pose helps to strengthen your arms, glutes, thighs, hamstrings, and back. It looks like a resting pose, but when you perform it you can feel the burn. Start by placing your hands and knee down at a feet’s distance. Try straightening your legs now by lifting your knees off the floor and pushing your heels down. Use the pressure of the palm, forcing them on the floor. Stay in the pose for 10 seconds.
Tip: Do not perform if you’re pregnant and in case of blood pressure and diarrhea.
Chair pose has plenty of benefits and is the ultimate exercise for your legs. Although there are several variations of chair pose, every pose is great for muscle gain. This pose particularly targets lower body muscle, including your hips, waist, abdominal area, pelvic, inner, outer thighs, and glutes. Begin this by standing straight, join your palms to make a namaste gesture, and raise your arms above your head. Bend your knees so that your thighs are parallel to the floor. Stay in the position for 30 seconds for faster weight loss.
Tip: If you’ve any back injury or neck pain, do not try this pose.
Warrior I pose is an upper body workout like no other. This pose is to strengthen arms, shoulders, and legs. It helps to energize the entire body and promote balance. To perform this pose, stand straight, stretch your legs without bending your knees at a distance of three to four feet apart, keeping your back straight. Now, bend your knees and twist the upper half of the body, facing sideways. Raise your hand straight like a wing. Stay in the position for 10 seconds.
Tip: Avoid if you have chronic knee pain, diarrhea, high blood pressure.
As the name suggests, your body should be like a boat, while performing this pose. Although it’s easy, you need balance to hold the pose. Sit on the ground, straighten your legs, try to lift your legs, and now extend your hand parallel to the floor to form a V shape. Maintain the pose for 10-20 seconds.
Tip: Don’t try if you are suffering from insomnia.
Stand with feet hip-width distance apart. Bend down, touch the floor with your palms, don’t bend your knees and make sure your forehead touches your knees. This pose stretches your hamstrings, muscles of the abdomen and improves digestion. Also, it helps to improve your mental and physical health.
Tip: Refrain from doing it, if you have back problems.
To perform this pose, lie on your stomach, stretch your hands forward with palms facing down and below your shoulders. Lift your body upward, gaze forward, shoulders away from ears, relax your glutes, lift your knee and hip, press your feet and hand into the mat. It is great for stretching and balancing body weight.
Tip: Avoid doing this pose, if you’re pregnant.
Ladies, all you need are these 10 yoga poses for quick weight loss. Try out now.