Do you want to lose weight but don’t have time to go to the gym? Then you are at the right place. Beginning a weight loss journey can be difficult, especially if you’re new to fitness. Well, the good news is that yoga is one of the best ways to lose weight. This article explores five weight loss yoga poses for beginners while laying the foundation for a long-term fitness routine.
Why yoga for weight loss?
Yoga combines physical activity with mental health to provide a comprehensive weight loss approach. Yoga has a greater impact on the body than tough cardio workouts, making it a good option for beginners. It increases metabolism, develops strength, and reduces stress, which is a main cause of weight gain. This article will guide you about the most acceptable and successful weight loss yoga poses for beginners.
1. Sun Salutations
Benefits: There are 12 poses in the Sun Salutations sequence, and they all flow together naturally. Regularly doing Surya Namaskar at a fast pace stretches the abdominal muscles, which helps in reducing weight around the stomach. This is a successful way to reduce excess fat around the stomach. This is why these yoga poses work very well for reducing belly fat and weight loss.
How to Do It:
- Place your hands in prayer pose and stand at the top of your mat with your feet together.
- Inhale and raise your arms on top of your head.
- Exhale and take the left leg back. Exhale slowly while lowering your upper body. Breathe deeply and push your chest forward.
- Exhale and lift your tailbone and hips up. Inhale and push your right foot forward; Exhale and push your left foot forward.
- When you inhale, raise your arms above your head. Exhale and lower your hands.
- Do this sequence five to ten times.
2. Warrior II
Benefits: Warrior II is a powerful standing pose that can help strengthen the legs, core, and arms. Additionally, it improves concentration and stamina, both of which are essential for sustainable weight loss. This is one of the best yoga poses for weight loss for beginners as it increases strength and energy levels.
How to Do It:
- Maintain a straight posture and keep your feet far apart.
- Move your left foot slightly inward and your right foot slightly outward.
- Breathe in and raise your arms out to the side. Breathe out and bend your right knee.
- Turn your head to the right and gaze the area ahead of your fingers.
- After holding this pose for 30 to 60 seconds, switch to the other side. Repeat on the other side.
3. Boat Pose
Benefits: Boat pose focuses on the abdominal muscles, helping to tone and develop the core. It is very useful for strengthening stamina and balance. As one of the best weight loss yoga positions for beginners, it improves core stability and strength.
How to Do It:
- Start by sitting on a yoga mat or any soft surface, keeping your legs and spine straight and breathing deeply and evenly.
- Lean back slightly, bend your knees, and lift your feet off the ground, balancing on your sit bones.
- Extend your arms parallel to the ground.
- Hold this pose for 15 to 30 seconds, gradually increasing it as your strength increases.
4. Bridge Pose
Benefits: Bridge pose strengthens the glutes, hamstrings and lower back. It as well opens up the chest and shoulders, improves posture and reduces stress. It is a vital part of helping in losing weight, developing muscles and burning calories through yoga poses.
How to Do It:
- Lay on your back with your knees bent and your feet flat on the floor, hip width wide.
- Press your feet into the floor and lift your hips toward the ceiling.
- Interlace your fingers beneath your back and press your arms down to lift your hips.
- Hold for 30 seconds to a minute, then release slowly.
5. Chair Pose
Benefits: Chair pose is a full-body exercise that works the thighs, calves and core. It also increases the heart rate, making it a powerful calorie burner. As one of the active weight loss yoga poses for beginners, it tests your endurance and strength.
How to Do It:
- Standing with your feet together, inhale and raise your arms so they are parallel to the ground.
- Exhale, lower your hips, bend your knees and come into chair position.
- Hold for 1 minute to 30 seconds, then repeat 3 to 5 times.
By including these weight loss yoga poses for beginners in your daily routine, you can lose weight successfully. Keep in mind that consistency is key. Take your time, focus on your breathing and gradually increase your practice time. Over time you will experience physical and mental improvements as well as increased energy and balance.
Regardless of your fitness background or desire for a low-impact weight loss strategy, yoga offers a long-term, comprehensive solution. Now that you’ve rolled out your mat and got control of your breathing, start your weight loss journey with these powerful weight loss yoga poses for beginners.
Also Read: 12 Basic Yoga Poses for Beginners
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