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Yoga Positions for Weight Loss

Yoga Positions for Weight Loss


Yoga is a great way to lose weight if practiced regularly using the right form. Here are some fat-burning poses that will help kick-start your metabolism and build up lean muscle tone.

1. Half moon pose:

This pose is great to tone your butt, upper and inner thighs. The added stretch on the sides of your tummy, help burn off those unsightly love handles and strengthen your core, helps with weight loss.

Steps to do this pose:

  1. Stand with your feet together.

  2. Raise your hands above your head and clasp your palms together, extend the stretch by trying to reach or the ceiling.

  3. Exhale, and slowly bend sideways from your hips, keeping your hands together. Remember not to bend forward and keep your elbows straight. You should feel a stretch from your fingertips to your thighs.

  4. Inhale and come back to the standing position. Repeat this pose on the other side.

2. Warrior pose:

This pose stretches your back, strengthens your thighs, buttock and tummy and helps you lose weight. 

Steps to do this pose:

  1. Stand with your feet together and hands by your side.

  2. Now extend your right leg forward and keep your left leg extended backwards.

  3. Gently bend your right knee so that you get into the lunge position.

  4. Twist your torso to face your bent right leg.

  5. Slightly turn your left foot sideways to give you that extra support.

  6. Exhale, straighten your arms and raise your body up and away from your bent knee.

  7. Stretch your arms upwards and slowly tilt your torso backwards so your back forms and arch.

  8. To get out of this pose exhale and straighten your right knee. Now push off your right leg and come back to your original position. You can use your hands to support you. Do not rush out of this pose; you might injure your back or legs. Repeat this pose for the other leg as well.

3. Tree pose:

This pose is great for the muscles of your abdomen and tones the thighs and arms.

Steps to do this pose:

  1. Stand with your legs together.

  2. Now put most of your weight on one leg and a little weight on the other leg.

  3. Now raise the leg with the least weight such that your foot is facing inwards, towards your opposite knee.

  4. You can hold your ankle to help you pull up the leg.

  5. Place the heel of your foot on your inner thigh of the other leg, as close to the pelvis as possible.

  6. Now gently raise your hands above your head making sure your fingers are pointing towards the ceiling.

  7. Make sure you focus your mind and try to maintain your balance.

  8. Breathing steadily and focusing on one spot in front of your eyes helps in maintaining the pose and not falling over. Do not try to hold a chair or wall for support while doing this pose. It will only reduce the intensity of the pose.

4. Half spinal twist:

This pole increases the capacity of your lungs so it can inhale and hold more oxygen. It stretches the spine and tones the thighs and abdominal muscles. 

Steps to do this pose:

  1. Sit up with your legs stretched out straight in front of you, keeping your feet together and your spine erect.

  2. Bend your left leg and place the heel of your left foot beside your right hip.

  3. Now, take the right leg over your left knee and place your left hand on your right knee and your right hand behind you.

  4. Twist at the waist, shoulders and neck in this sequence to the right and look over the right shoulder.

  5. Hold and continue with gentle long breaths in and out.

  6. To come back to the starting position, continue breathing out, release the right hand first, release the waist, then chest, lastly the neck and sit up relaxed yet straight. Repeat on the other side.

5. Plank pose:

It strengthens and tones your arms, shoulders, back, buttocks, thighs and abs.

Steps to do this pose:

  1. Lie flat on your tummy on the floor or your yoga mat.

  2. Now place your palms next to your face and bend your feet so that the toes are pushing off the ground.

  3. Push off your hands and raise your buttock into the air.

  4. Your legs should be flat on the floor as far as possible and your neck should be loose. This is known as the downward dog.

  5. Once here, inhale and lower your torso so that your arms are perpendicular to the floor and your shoulders and chest are directly over your arms. Remember to keep your fingers from flaring out and keep them close together. You will feel your stomach muscles tighten. Hold this pose for as long as you can.

  1. To get out of this pose, exhale and gently lower your body to the floor. You can end this pose by simply rolling to your side and push off your hands to the sitting position.

6. Bridge pose:

This pose is great to tone the thighs, strengthen the shoulders and tone your abs. It also relaxes the mind, improves digestion, relieves the symptoms of menopause in women and stretches the neck and spine.

Steps to do this pose:

  1. Lie flat on your yoga mat, with your feet flat on the floor.

  2. Now exhale and push up, and off the floor with your feet.

  3. Raise your body up such that your neck and head are flat on the mat and the rest of your body is in the air.

  4. You can use your hands to push down for added support.

  5. You can even clasp your fingers just below your raised back for that added stretch.

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