Fat Burning Yoga Work-Outs
Yoga is a great way to work on your flexibility and strength.
Our lifestyle and eating habits play a role in unwanted weight gain. There is a lot that you can do to reduce weight naturally. Power yoga is a healthy and effective weight loss option. Yoga for weight loss for women is a popular choice these days! Yoga isn’t just a bunch of stretching, it can torch major calories!
It builds muscle, which causes fat to melt, and can also increase your heart rate, which aids in boosting your metabolism. Most yoga studios and local gyms offer yoga classes that are open to all generations and fitness levels. It’s exciting to enter a room full of young teens, athletes, middle-aged moms, older gentlemen, and even fitness buffs and bodybuilders. Everyone can feel accepted and included and, unlike other sports or classes that focus on niche clients, yoga tends to have open arms. Yoga is not just about working out, it’s about a healthy lifestyle.
The practice of yoga allows students to be still in a world consumed with chaos. Peace and tranquility achieved through focused training appeal to everyone. Yoga’s deep breathing and meditation practices help foster an inner shift from to-do lists, kids and spouse’s needs, financial concerns, and relational struggles to something a little bit bigger than the issues you face. Yoga helps relieve stress and unclutter the mind and helps you get more focused.
How does it work? Let us share some of the best (and very simple) yoga workouts that help to burn calories.
The Mountain pose or so-called Tadasana is usually the starting position for all the standing poses. But it’s useful to practice Tadasana as a pose in itself. Stay in the pose for 30 seconds to 1 minute, breathing easily. It develops correct posture, strengthens your thighs, ankles, and feet, and tones your abdominal muscles, and calms and clears your mind and nervous system.
- Stand with the inner edge of your big toes touching.
- Align your feet parallel to each other by placing your heels slightly apart, with the second and middle toes pointing forward. Encourage the toes and bones of your feet to spread and increase in surface area. Allow your toes to remain soft as you find balance over the four corners of your feet.
- Feel a gentle grounding of the feet into the earth and allow your thigh muscles to be active without locking the knees. Imagine your sit bones slightly reaching down towards the inside of your heels as the pubic bone slightly lifts towards the navel. Feel a line of energy lifting and lightening your spine through the core, all the way up to the top of the head.
- Keeps your chin parallel to the floor maintaining length through the neck. Feel a line of balance from the top of your head down through the pelvis.
- As your gaze remains forward, imagine your chest and shoulder blades equally broad and open. Release your shoulders giving space for the neck as the top of your chest bone lightly lifts. Avoid sending your chest and ribs out and forward. Let your arms drape beside your body naturally. Relax your eyes, tongue, and facial muscles.
It develops physical and mental balance, strengthens the abdominal muscles and the intestines, helps to keep the abdominal muscles and nerves toned, and improving the posture.
The Plank Pose will strengthen your arms, wrists, spine, and abdomen.
- Inhale and extend your arms over your head.
- Exhale as you fold forward.
- Inhale and lookup. (stay in folded position).
- Exhale and press your palms into the mat. Extend your legs into a plank position by walking or jumping backward.
- Your body is in a straight line now, heels towards the back of the mat and pointing up, shoulders towards the front of the mat, above your wrists.
- Breathe fluidly.
Upward-Facing Dog Pose
It Improves posture, strengthens the spine, arms, wrists; stretches chest and lungs, shoulders, and abdomen; firms the buttocks; stimulates abdominal organs; helps relieve mild depression, fatigue, and sciatica; and therapeutic for asthma.
- Lie on the floor. Stretch your legs back, with the tops of your feet on the floor. Bend your elbows and spread your palms on the floor beside your waist so that your forearms are relatively perpendicular to the floor.
- Inhale and press your inner hands firmly into the floor and slightly back, as if you were trying to push yourself forward along the floor. Then straighten your arms and simultaneously lift your torso up and your legs a few inches off the floor on an inhalation. Keep the thighs firm and slightly turned inward, the arms firm and turned out so the elbow creases face forward.
- Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don’t harden the buttocks.
- Firm the shoulder blades against the back and puff the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Look straight ahead or tip the head back slightly, but take care not to compress the back of the neck and harden the throat.
- Upward-Facing Dog Pose is one of the positions in the traditional Sun Salutation sequence. You can also practice this pose individually, holding it anywhere from 15 to 30 seconds, breathing easily.
For this, you have to sit down in a straight yet comfortable position. Spread your legs straight in front of you. Your legs need to be joined to each other. Do not bend your knees. Place your hands beside your body. Now try to move your hands forward & backward. Also, move your body in the same manner as you move your hands. They should move as if you are riding a boat. Do it 10 times in the clockwise position & 10 times in an anti-clockwise position. And release.
In this position, you have to position yourself into a curved pose that resembles a snake. Sleep on the ground in such a way that your forehead touches the ground. Now place your palms under your shoulders in a manner that it gets tucked close to your body. Stretch your legs in a way that the top of your feet presses down into the mat. Now inhale & slowly press your hands to stretch your arms, sending your chest upwards. This pose looks like a snake & hence it is called the cobra pose or the snake pose.
Stand straight, separate your feet wide apart. Now turn your right foot out to 90 degrees & left foot out to 15 degrees. Ensure that your body’s weight is balanced equally on both feet. Now bend your body to the right side, downward from the hips. Make sure that you keep your waist straight, thus allowing your left hand to come up in the air and your right hand comes down and touches the ground. Try to keep both the arms in a straight line. Repeat on the other side. Trikonasana stretches the sides of your body. It tones your arms & thighs. It also improves the flexibility of your body.
Place your hands on the ground in such a manner that you will be able to hold your left arm with the right hand & the right arm with the left hand. Now try to place the crown of your head in between your palms. Now try to take your legs slightly upwards. This is known as Ardha Shirshasana. Try balancing it this way. After you successfully learn to balance, then try to move your legs in the upward direction in a straight line with your body. Remain in this position for 30 seconds & release. Always remember, the right way to come out from any asana is the way you enter into it.
Shoulder Stand Pose
You have to first lie on a mat & rest your back on the floor. Then you have to try lifting your legs in the upward direction. You can even take the support of your hands for the same. Try to rest your hands on your back so that they can help you remain steady in the position. Now, once your legs are up in the air, try to bring them in a straight alignment with your body & stretch it as much as you can. Stay in this position for 30 seconds & then release.
Bring your legs downwards from over your head. Again here, rest the palm of your hands on your back in order to support your position. It strengthens and opens up the neck, shoulders, abs, and back muscles, calms the nervous system, reduces stress and fatigue; tones the legs; stimulates the thyroid gland, strengthens the immune system; and helps women during menopause.
Side Plank Pose
This is a great pose for strengthening and toning the arms, core, and legs. It also tests your balance helping to improve focus and concentration. Stand in the Plank position. Now roll both the heels to the right so that the outer foot is touching the floor. Stack the left foot on the right foot. Now press down your right hand and raise the left hand by inhalation. Stay in this pose for about 5 breaths. Now release the pose and get back to plank pose by exhaling.
This pose combines the arm balance pose and the forward bend, an arm balance, and a hip-opening pose. Settle into a wide squat. Bring your palms flat on the floor just under your feet. Shift your weight back to rest on your upper arms and bring the feet off the floor. Straighten the legs and then your arms into the final posture. Hold this asana for 10 seconds daily and build it over time to One minute.
Half Wheel Pose
This is a side stretch and is a great way to melt away those love handles. It is also an excellent way to tone your lateral muscles.
These yoga postures for weight loss can definitely help in losing extra pounds and make you look slimmer. But it is more effective when done along with pranayama. Pranayama is a breathing exercise that involves controlling your breath and of course diet. Diet is an important component while practicing asanas & pranayama for weight loss. One of the best aspects of yoga is that diet is the main part of it. After you have lunch, you can practice yoga after a gap of 4 hours. You have to control your food intake. You also have to follow a specific diet plan which will help in reducing unnecessary calories. Yoga and breathing exercises should always be performed on an empty stomach.
Improve your inner self as you practice yoga and meditation with our “Lose weight effortlessly! | Brainwave Frequency for Aid in Losing Fat Cells ” video.
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