You may be familiar with yoga as a mind-body exercise that improves flexibility and strength. There must be more to it! Yoga is an excellent form of exercise that also aids in weight loss.
Yoga can help you lose fat, whether you want to lose weight for fitness or just to look better. In this post, we'll go over yoga exercises that can help you burn calories and lose fat faster. It'll only be a matter of time before you say hello to a slimmer you, thanks to detailed instructions on how to do the poses.
Goddess Pose
The goddess pose, also known as Utkata Konasana, is a simple yoga posture that stretches and tones your core. It improves hip, quadriceps, and gluteal strength.
To perform the goddess pose, follow these steps:
- Place your feet four feet apart.
- Lower yourself gradually until your knees are at a 90-degree angle. Push your hips forward to get a great stretch.
- Begin by pulsing up and down for 30 seconds or more.
Extended side angle pose
The Utthita Parsvakonasana, also known as the extended side angle pose, engages and stretches all muscle groups, including the shoulders, chest, back, abdomen, groin, legs, and ankles. It also improves the strength of the knees, legs, and ankles.
To perform the extended side angle pose, follow these steps:
- Begin in the Warrior I pose, which is a lunge with your left knee bent forward at a 90-degree angle and your right leg extended with your toes forward.
- Place your left elbow on your left knee and bend it.
- Make a straight line with your right leg by lifting your right arm behind you. Extend your fingertips as far as they will go.
- Maintain the pose for 30 seconds.
- Rep on the opposite side.
Boat pose
The Navasana, or boat pose, is an excellent yoga pose for beginners. It strengthens your core and engages your abdominal muscles, making it an excellent exercise for losing belly fat.
To perform the boat pose, follow these steps:
- Begin by sitting with your legs extended and parallel to the ground.
- Lift your legs slowly until they form a 45-degree angle. Support your legs with your hands.
- Raise your arms to the outer side of your knees once you're stable.
- Maintain the pose for 30 seconds to a minute.
Bridge variation
The bridge pose is a backbend that stretches the neck, thorax, and spine. This pose, known in Sanskrit as Setu Bandha Sarvangasana, has many variations, one of which is the single-leg bridge pose.
To perform the single-leg bridge pose, do the following:
- Lie on your back with your knees bent and your heels in contact with your buttocks.
- Begin by lifting yourself up with your core and gluteal muscles. Maintain your balance by balancing on your shoulders and feet.
- Extend your arms underneath your body and reach as high as you can until your knees are 90 degrees.
- Raise your right leg slowly and hold for 30 seconds.
- Rep on the opposite side.
Superman pose
Yes, Superman can assist you in losing weight! Not surprisingly, the Superman pose, also known as Viparita Shalabhasana, was named after a flying Superman. This position is beneficial for strengthening the muscles in your lower back.
To perform the Superman pose, follow these steps:
- Place your hands on your stomach.
- Lift your head, arms, chest, and feet off the ground as high as you can at the same time. Maintain a flat lower belly and hips on the floor.
- Maintain the pose for 30 seconds.
Plank pose
The plank pose, or Phalakasana, is a popular exercise not only for yoga enthusiasts but also for fitness enthusiasts in general. It strengthens and balances your upper and lower body, as well as tones the abdominal muscles.
To perform the plank pose, follow these steps:
- Begin by getting down on your hands and knees on the floor. Your wrists should be directly beneath your shoulders, and your knees should be directly beneath your hips.
- As you inhale, extend your spine, round your shoulders, and stretch your upper body and legs. Maintain a straight line and avoid sagging your buttocks or any other part of your body.
- You should be able to feel the tightness in your core. Hold the pose for at least 30 seconds.
Upward plank pose
The upward plank pose, like the standard plank pose, strengthens your wrists, arms, and legs. Purvottanasana is a yoga pose that stretches your shoulder, thorax, and front ankle.
To perform the upward plank pose, follow these steps:
- Sit on the floor with your legs outstretched in front of you. Position your hands directly beneath your shoulders.
- Raise your body in a straight line using the strength of your core and glutes.
- Maintain the pose for 30 seconds.
Full side plank
The side plank, or Vasisthasana, is an excellent way to strengthen your wrists, arms, and legs by stretching them and the back of your legs. Side planks can have many variations, but to get the most out of this pose, we've included the full side plank.
To complete the full side plank:
- Begin in a side plank position, with your feet extended and your left hand directly beneath your left shoulder, supporting your upper body.
- Lift your right leg slowly and reach for your toes with your right hand. Keep your legs and arms in a straight line. Bend your right leg slightly if you can't fully extend it.
- Maintain the pose for 30 seconds.
Challenge yourself
Let's step up the difficulty of this workout. To lose weight faster, try these intermediate and advanced poses.
Warrior III Pose
The Virabhadrasana III or Warrior III pose is an intermediate balancing yoga pose that helps to strengthen your shoulders, back, legs, and ankles. This pose works your core and puts your balance to the test.
To perform the warrior III pose, follow these steps:
- Place your feet on the ground and raise your arms overhead.
- Bend your upper body slowly so that it forms a straight line parallel to the floor.
- Lift your right leg gently until it is parallel to the floor. Your weight should be balanced on your left leg.
- Hold the pose for 30 seconds with your gaze fixed on the floor.
- Rep on the opposite side.
Crow Pose
The crow pose, also known as Baksana, is an arm-balancing yoga posture that stretches and strengthens your upper back, wrists, arms, and abdomen.
To perform the crow pose, follow these steps:
- Begin in a squat position, with your hands out in front of you.
- Lift your toes slowly off the floor, resting your knees on the back of your upper arm near your armpits. If this appears difficult, you can modify it by bringing your knees up to your elbows.
- Move your weight forward so that your arms fully support your body.
- Maintain the pose for 30 seconds.
Four-limbed staff pose
Chaturanga Dandasana, also known as low plank pose or four-limbed staff pose, strengthens your wrists, arms, and toes.
To perform the low plank pose, follow these steps:
- Begin in the plank position.
- Lower your entire body slowly. Check that your torso is aligned with your upper arms and that your buttocks are lifted slightly higher.
- Hold the pose for at least 10 seconds.
Wheel Pose
The wheel pose, also known as Chakrasana, is a backbend that stretches your thorax, lungs, and abdomen. It also improves the strength of your wrists, arms, abdomen, back, and legs.
To perform the wheel pose, follow these steps:
- Lie on your back with your knees bent and your heels in contact with your buttocks.
- Bend your elbows and place your palms on the side of your head, palms down.
- Use your arms and feet to propel yourself upward. Make sure your elbows aren't protruding.
- Maintain the pose for 30 seconds.
If you're feeling sluggish both physically and mentally, a calm yoga workout is the best way to clear your mind and burn fat. This workout may be difficult at first, but as you progress, you will notice improvements in your form and flexibility.
Feel free to vary the amount of time you hold each position, and watch as this workout transforms your mind and body! Share your experiences with us in the comments section below, and inspire others to lose weight through yoga!
