Regular exercise keeps the body moving and helps to keep muscles from getting stiff. A study found that regular exercise can cut the risk of severe diseases like Type 2 diabetes, heart attacks, and cancer by up to 30%. It can help you sleep better, feel better about yourself, and have more energy. But being aware is also important if you want to stay on the hard road to weight loss. It is a good way to work out and helps the mind and body work together.
Does yoga help you lose weight?
When yoga is combined with mindful eating, it can help people lose weight in a big way. Two main things help people lose weight: eating well and working out regularly. When doing yoga to lose belly fat, paying attention to how nutritious your food is is important.
Yoga positions for losing weight
Yoga alone won’t help you lose weight. You need to eat well and do different yoga poses to lose weight.
Adho Mukha Svanasana (Downward Dog Pose)
The downward dog pose strengthens the abdominal muscles and tones the biceps and arm muscles. It’s a pose that lets you carry weight. It can also relax between two exercises because it is a transition pose.
- Start by getting on all fours, which is the dog pose. Spread your collarbone and curl your toes to make your legs look straighter.
- Move your shoulders aside from your ears and toward your hips. As you do this, you will feel the weight shift off your arms.
- Shift your weight to your quadriceps and keep your rear end up. This is the pose used to rest. Also, turn your thighs in and keep your heels on the ground.
- Ensure the distance between your hands and feet is right since this affects how the weight spreads.
- Take a breath and bend your knees to return to a normal position. Come back to your hands and feet and slowly sit up.
Ardha Pincha Mayurasana (Dolphin Pose)
The Dolphin pose makes the triceps and biceps stronger. It also helps the body stay in balance.
- Set your body up in the downward-facing dog pose to start. Bring your elbows, upper arms, and hands on the yoga mat to the same distance from your shoulders.
- Slide your knees under your hips and maintain your upper arms in line with each other. Raise your shoulders so they move out evenly from your elbows.
- You lifted the shoulders and hips evenly so your neck could relax and lengthen. To open up the hamstrings, move the top of the thighs toward the back legs.
- Now, your arms up to your elbows support you. Don’t move your upper arms or wrists. Keep your tail up as your shoulders move toward the middle of your body.
- Slowly, the body will feel lighter as the hips move up and the shoulders move toward the middle. Keep this pose for a pair of seconds before letting out your breath. Return to your knees to rest.
Simhasana (Lion Pose)
Simhasana is a yoga pose known to reduce anxiety and tone facial muscles. Everyone, regardless of age, can do this pose for beginners. Start with Virasana by putting your knees wide apart and crossing your ankles. Now, tuck both heels into the pelvic area, ensuring no space between them.
- Place both palms on the yoga mat before or between your thighs.
- Your spine gets longer when you keep it straight from top to bottom.
- Take a deep breath in, and let your stomach grow as you do so.
- Start breathing out, and stick your tongue out as far as possible when you’re done.
- Now, do the pose again, but this time switch the ankles. Try taking deeper breaths in and out with each repetition.
Bharadvajasana (Seated Twist Pose)
With the Seated Twist pose, the upper body is stretched, which makes the shoulders and upper body more flexible. It also helps the body digest food and gets rid of waste. It is a pose that is in the middle.
- Stretching your legs in front of you, sit up straight. Move to the right and bend your knees so your feet are close to your left hip. Your left ankle would then rest on your right foot.
- Stretch your back out and breathe in. Turn to your right and let out a breath.
- Maintain your left arm on the side you’re turning, palm down. Wrap your right arm around your left arm from behind.
- Keep the twist in place for a few seconds. Breathe. Make it last longer, and change the angle every time you do it.
- With an exhalation, get out of the pose.
Navasana (Boat Pose)
In this position, your body will be trying to stay in balance. The side of the tail becomes your point of balance. It can help you lose belly fat, and people who want toned abs do it. It is a great way to work out your stomach.
- Straighten up and put your legs out in front of you.
- Stretch your arms forward and lift your legs slowly.
- The weight should be evenly distributed, with the midriff area as the base.
- Hold the pose for as many seconds as possible before returning to your normal position.
Matsyasana (Fish Pose)
The Matsyasana is a stretching exercise for the lower body, hips, abdomen, thighs, and intestines.
- In Savasana, you lie down on your yoga mat.
- Stretch your feet and ankles toward the wall, with your toes facing the wall.
- Put your arms in a straight line with your body. Lift your upper body slowly and rest it on your elbows.
- Let your elbows come closer to your body. Let the elbows move closer to the body so that they support it and are closest to it.
- Put your hands under your hips. Then, with your upper body off the ground, lower your head so everything looks even.
Anantasana (Vishnu’s Couch Pose)
The Anantasana improves the body’s flexibility and helps blood flow and digestion. It also makes the side and abdominal muscles stronger.
- Lay on your left side so your left elbow is bent and your head and body weight is supported.
- Spread your legs apart so that your right leg points straight up.
- Now slowly raise your right arm and try to grab your right foot’s toes.
- Keep the position for a while. Exhale and go back to your regular pose.