Yoga poses for weight loss

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The practice of yoga will support your physical, mental and spiritual growth. Yoga is also a very effective tool in helping you lose weight more actively after a gentle, relaxing yoga session. Many experts agree that yoga works in different ways to bring about a healthy weight. Let's take a look at some effective yoga poses for weight loss in the article below.

1. Yoga for weight loss

It is true that most types of yoga do not burn calories in the same way that aerobic exercises do. A person weighing about 70kg will burn 150kcal in an hour of regular yoga, which is relatively low compared to 311 calories in an hour of walking at 5km/h. But after all, it's exercise, and many practitioners of yoga classes believe that yoga can actually help people lose extra pounds.
Instructor Dana Edison, director of Radius Yoga in North Reading, Mass., says: “Yoga is a great way to get in touch with your body in a way that nothing else can and the fact that it is. can help you lose weight.” personal trainer told the American College of Sports Medicine.
Renowned yoga instructors Ana Brett and Ravi Singh, who have worked with beauties like Madonna and Gwyneth Paltrow, also believe in yoga's ability to lose weight. Brett, with Singh, has produced a best-selling yoga DVD program called Fat Free Yoga that says, “We've seen it in our own clients - yoga can do so much in no time at all. even if you are a beginner.
In 2005, medical researcher and yoga practitioner Alan Kristal, DPH, MPH, began a medical study on the weight loss effects of yoga. With funding from the National Cancer Institute, Kristal and colleagues at the Fred Hutchinson Cancer Research Center in Seattle conducted a trial of 15,500 healthy middle-aged men and women. All completed a survey recalling their physical activity (including yoga) and their weight between the ages of 45 and 55. The researchers then analyzed the data. other factors can influence weight change - such as diet or other forms of exercise. The end result: They found that yoga can actually help people lose weight, or at least help them maintain their pre-exercise weight.
Kristal said: "Yoga practitioners who were overweight initially lost about 2 kg in the same period, those who did not do yoga gained 6 kg." For the study, he said, people who were identified as practicing yoga made sure to do at least 30 minutes a day for at least five days a week.

Kristal says it's not clear how yoga can help people lose weight, at least from a scientific standpoint. The researchers' own opinion is that the effects are very subtle, and involve the mind-body aspects of yoga. "The buzzword here is mindfulness - the ability to observe what's going on inside with a non-reactive fashion," he says. "That's what will change your mind's relationship with your body, and ultimately your food and eating habits."
Edison added: "Yoga makes you vulnerable to change - so if you're thinking you want to change your lifestyle, you want to change the way you think about food, you want to ignore the restrictions." unhealthy diet, yoga will help you connect spiritually with your body which can help you make those changes."
Another opinion is that yoga forges a strong connection between the mind and the mind. mind and body, ultimately helping you to be more aware of what you eat and how full you feel. Edison said, “Basically, in yoga, you learn that your body is not your enemy, and that the conscious body awareness you achieve will lead to better appetite control, ' said Edison.
While some say that yoga can't help people lose more weight, many strength yoga students disagree with that view. Strength yoga is an Americanized version of traditional Kundalini techniques. Instructors like Singh and Brett believe it can provide all the fat-burning potential - and heart benefits - of an aerobic workout. While traditional yoga styles are based on breathing techniques combined with static poses, says Singh, strength yoga combines meditative breathing with faster, more active movements. The result, he says, is that strength yoga is an exercise that can be more effective for weight loss than aerobic exercise or vigorous aerobics.

2. Yoga poses for weight loss

Here are some effective weight loss yoga poses you can do at home if you don't have time for a whole session of yoga classes:
2.1. Sun Salutation Do at least 10 sun salutations. You can increase the intensity by holding certain poses for longer periods of time or speeding them up. The steps to perform the sun salutation include:
From a standing position, inhale as you raise your arms overhead. Exhale as you gradually sit and lie down. Jump, step, or walk back into a plank position. Hold this pose for at least five breaths. Bend your knees and lower your body to the floor. Extend your legs, then turn the tops of your feet down onto the mat and place your hands under your shoulders. Inhale to lift halfway, halfway, or all the way up into the cobra pose. Exhale to lower your back and then push up. Hold this position for at least five breaths. Exhale as you jump, step, or walk to the top of the mat and stand in Forward Bend. Then inhale to raise your arms above your head. Then exhale to lower your arms close to your body. 2.2. Boat Pose This pose helps engage the entire body, especially the muscles, and helps relieve stress and lose weight very effectively. Steps to do boat pose include:
Sit on the floor with your legs extended out in front of you. Bend your knees and lift your legs off the floor so that your thighs are at an angle to the floor while your shins are parallel to the floor. Extend your arms forward so that they are parallel to the floor. If you can, straighten your legs while keeping your torso up. Hold this position for 30 seconds. Repeat at least five times.

2.3. Plank Pose Take 10 to 20 minutes to do variations of plank, or plank. Steps to perform plank pose include:
From a position on the tabletop, lift your feet back and raise your heels. Bring your body into a straight line. Better do it in front of a mirror to gauge the correctness of this pose. You use your muscles, arms and legs. Hold it for at least a minute. To achieve weight loss through yoga exercises, commit to yourself and always stick to the time and method of practice. Make small, gradual changes and set easy goals ahead of time to be able to do it. As you deepen your practice and awareness, you will likely find yourself naturally drawn to a healthy diet. While there's no guarantee that you'll lose weight, you'll certainly lead a more active lifestyle, and those positive results can sometimes outweigh weight loss.
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Reference sources: webmd.com, healthline.com