• T. Vallone CCH, FNP, ND

3 Yoga Poses for Weight Loss

You don’t need to try countless fad diets, nor do you need to exercise to the point of extreme exhaustion to lose weight. You only need to maintain a healthy diet and exercise for 30 minutes every day to get to your ideal body weight. You can also try yoga to complement your weight loss regimen so that you shed those pounds naturally. Not only will it speed up weight loss, tone your muscles and enhance flexibility, but it will also induce mental calmness and relaxation.


Here are some yoga poses for weight loss:


1) The Downward-Facing Dog Pose

I start each day with this one. It is a great way to get all the kinks out. Known as Adho Mukha Svanasana, this yoga pose tones the arms and the thighs while strengthening the core for more demanding exercises. Additionally, it also engages the quadriceps, hamstrings, calves, and the back muscles.


Instructions:

  • Be on all fours facing the yoga mat

  • Your knees should be slightly bent and on the floor.

  • Spread out your fingers and slowly lift your knees off the floor.

  • Raise your buttocks high up in the air, extending your spine. Hold the position.

  • Exhale and lower yourself gently.


2) Plank Pose

Phalakasana or the Plank Pose is an amazing yoga pose because it engages the arm, chest, abdomen, and thigh muscles. It improves stamina and also helps those with poor posture.


Instructions:

  • Face the floor as you would do a pushup. Raise yourself and lift your torso off the floor.

  • Use your arms, legs, and core to support your weight.

  • Do not forget to breathe

  • Stay in this position for 30 seconds.


3) The Extended Side Angle Pose

A standing yoga pose, Utthita Parsvakonasana or the Extended Side Angle Pose helps to burn fat which accumulates on the hips. At the same time, it also opens up the chest muscles thus making breathing much easier. This pose also reduces back, neck and lower body stiffness.


Instructions:

  • Stand on the yoga mat with your feet wide apart from each other.

  • Raise your arms parallel to the floor.

  • Bend your body so that your right hand touches the right foot, bending at the knees. Your right foot should be at a 90-degree angle and the left foot should be pointing slightly towards the right.

  • Your left hand should be raised high and your eyes should be locked on the ceiling.

  • Hold the position for 30 seconds and release. Don’t forget to focus on breathing.


Don’t overdo anything and give yourself time and space to learn the poses!

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