Yoga Poses That Help You Slim Down Fast
Many people want to know which yoga poses are the best for weight loss once they begin to practice this discipline. This is because the figure that can be achieved through yoga poses is one of the main things that attract people to participate in it.
When a person is in the lotus position, they are doing more than just meditating and quieting their mind. There is a physical benefit: a more slender, flexible, toned body and, as a result, a healthy body.
It should be noted that, to start practicing yoga you don’t have to have a certain body type, or be very skinny. Every kind of person is invited to practice it and everyone is able to exercise their body to improve their health.
How weight loss is achieved through yoga
As time goes on and the person makes it a habit to practice yoga many times a week, the body becomes accustomed to the activity. The immediate benefits are:
- Increases blood circulation
- Increases energy and vitality
- Improves sleep quality
- Psycho-emotional health
- Stress elimination
- Improves mood
- Alleviates tension
- Relaxation
Now, how is weight loss achieved through yoga? Very simple. Through the muscular exertion that takes place in certain asanas or postures.
When you put a yoga pose into practice, the body positions itself in a certain way and stays there for a short period of time (from seconds to minutes).
By holding this position, the body stays in a tensed position in which the muscles contract.
In other words, the yoga poses for weight loss are almost all of the positions in this discipline. However, the repetition of some of them can help us to burn a greater amount of fat.
To a greater or lesser extent, the maintenance of this position, for a certain period of time, helps to burn fat, activate the muscles and tone certain areas of the body.
Of course, it all depends on the intensity with which you are doing the exercises. In this sense, yoga instructors usually increase, little by little, both the complexity and the duration of the poses. By doing this, the body has the opportunity to become accustomed to the the force and to develop resistance.
Weight loss will be experienced progressively. It should be noted that this loss may occur immediately (or not) depending on one’s personal diet. Yoga, by itself, cannot guarantee weight loss if it is not accompanied by a healthy lifestyle.
The best yoga postures to help you slim down
If you don’t want to, or you don’t have the time, to go to a yoga class, don’t worry. You can do the exercises at home. You only need 30 minutes a day (and a little tranquility and space). Remember: what counts is the quality of the exercise, not the space.
The main yoga postures for weight loss are the following:
1. Cobra position
This is one of the most efficient yoga poses for weight loss since it works many different muscles at the same time.
The cobra posture is very easy to carry out. You just have to put yourself face down on a yoga mat and put the palms of your hands next to your shoulders. Straighten your arms to lift your torso off of the floor. Face your head forwards.
You can keep your eyes open, focused on a fixed point, or close them. Breathe deeply a few times. It is important to keep your back straight.
2. Warrior pose
This asana is practiced standing and strengthens your extremities. Put one of your feet forwards and the other behind you. Bend your front knee slightly.
Support the toes of your back foot. Elevate your arms over your head and join your palms. Keep your back straight.
3. Fish pose
Fish pose is a yoga basic. It helps a lot when we have very hunched shoulders (from spending hours in front of the computer) or with neck pain.
Sit on the floor with your legs straight and together. Put the palms of your hands at your sides (next to your thighs). Bring your torso forwards 9accompanied by your head) until your elbows touch the floor.
Your back will be a little curved. Stay in this position a few seconds and slowly return to the initial position so that you do not get dizzy.
4. Candle pose
This one might be a little more complicated but, similar to the fish pose, you will be able to do it. With this position, you will increase blood flow to the brain, strengthen your legs and you will work your abdominals.
Lay down on your back with your legs together and your arms at your sides. Lift your legs so that they are perpendicular to the floor.
Bring your legs as far back as possible (the idea is to have your toes touch the floor by going over your head). Stay in this position for a few seconds. Breathe deeply and slowly return to the initial position.
5. Tree pose
With this asana, you will tone your abs and promote balance. Stand up with your back straight. Lift your left foot and support it with your right knee. Raise your arms over your head and join your palms together. Hold this position for a few seconds.
6. Growing position
The growing pose helps to improve metabolism and strengthens the muscles in your back and chest. To do it, you have to lay on your stomach.
Then, put your hands at your sides. Take your feet in your hands and lift your head up. Hold this position for a minute or two and then slowly return to the initial position.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Swift DL., McGee JE., Earnest CP., Carlisle E., et al., The effects of exercise and physical activity on weight loss and maintenance. Prog Cardiovasc Dis, 2018. 61 (2): 206-213.
- Santos HO., Macedo RCO., Impact of intermittent fasting on the lipid profile: assessment associated with diet and weigth loss. Clin Nutr ESPEN, 2018. 24: 14-21.