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The last few times I've been to a hot yoga class, I've felt like I was sweating about ten pounds. Turns out hot yoga gets even hotter in the summer, to the point where everyone in the room is dripping with sweat the entire time. If you don't like yoga, this may sound gross, but it feels good and cleansing. It feels like your hard work is paying off and mixed with some weight loss yoga poses, you can feel the anti-fat benefits.
As I've practiced yoga more frequently, I've realized that its benefits go far beyond those of stress relief and mental health. When I first started, I took classes more for the mental benefits, but I quickly realized how much it benefited me physically as well. Yoga prides itself on the mind, but it's an extremely physical workout that strengthens, tones, and sculpts your body, and yes, it's great for losing weight.
While a full-body yoga workout is most beneficial for weight loss, there are a handful of yoga poses that aid digestion, boost metabolism, and blow away fat due to strengthening your body parts such as your core, arms, and thighs. If you are looking for a new way to lose weight, look no further. With a healthy diet and regular commitment, these 6 yoga poses will help you lose weight and tone your body.
1- Warrior one
Warrior one is an amazing pose to strengthen everything from your legs to your glutes to your core and ultimately helps you lose weight. Start either from the downward-facing dog or with your feet together and your hands at your sides. Step forward about four feet with your right foot, gently bending your knee into a lunge position while your left leg extends back. Turn your left foot about 40 degrees and bring your arms up over your head. Fold your stomach in and keep your hips facing forward. Repeat on the other side.
Watch this Howcast video for tips and proper form:
2- Warrior two
Like warrior one, warrior two is great for strength and weight loss, and personally, I feel like it works your body even harder than warrior one. Follow the same steps of warrior one, except instead of facing forward, turn your body to the side, raise your hands to the sides, and go deeper into your front leg lunge. Turn your head forward to look just past your right hand. This pose really works your back, abs, core, and thighs.
Watch this video from Howcast for a visual explanation:
3- Twisted chair pose
I have a love/hate relationship with chair pose. It's so hard, but I know it's extremely beneficial to your body, strengthening your inner thighs, butt, and core. The twisted chair pose takes it a step further, adding a twist, which increases circulation in the body, also boosts metabolism, and aids digestion. To do this, start with your feet together, raise your arms above your head and bend your knees as if you were going to, you guessed it, sit in a chair. Make sure your knees don't bend over your toes. Bring your palms together over your chest and twist them to bring your right elbow over your leg knee. Keep your chest lifted and hold for 10 breaths. Repeat on the other side.
This video from VENTUNO YOGA will show you exactly how to do it:
4- Plank pose
Plank pose really works your whole body and requires extreme strength. Start on the floor in a tabletop position with your knees hip-width apart and your hands shoulder-width apart. Engage your core and leave your knees, extending your legs back. Keep your neck aligned with your spine, focusing on the top of your mat. Keep your arms, legs, and core strength, and make sure you don't dip your hips or lift your buttocks into the air. Hold the position for up to one minute.
Here's a tutorial from Howcast that explains exactly how to do plank pose, plus what not to do:
5- Boat pose
The boat pose is sure to blast belly fat, but it's a yoga pose that takes some time to perfect. It requires extreme core and leg strength, but the more you practice it, the better you'll get. Begin sitting on your buttocks with your legs straight out in front of you and your hands on the floor behind your hips, fingers pointing forward. Lift your chest and lean back slightly, making sure not to round your back. Bend your knees, lift your feet off the floor. You will be balancing on your sit bones and tail bone. Extend your tailbone and, if possible, straighten your legs (this will take practice). Extend your arms forward, parallel to each other and to the floor, and spread your shoulder blades apart. Try to hold for 10-20 seconds at first, and work up to a minute.
This video from Howcast explains the boat pose and shows you a step you can take to challenge yourself even more!
6- Bridge pose
The bridge pose is relaxing but has many benefits for the body. It tones the thighs and abs while strengthening the shoulders, and is known to improve digestion, which helps with weight loss! Start lying flat on the floor with your knees bent and your arms down at your sides. Press into your feet, lifting your hips, bringing your chest toward your neck. Engage your thigh muscles and press your hands and arms into the floor. You can also lift on the balls of your feet if you want more of a challenge. Hold the position for 15-30 seconds, return to the starting position and repeat 3-4 times.
Watch this video from Yoga With Adriene if you need more instructions or if you are a visual learner!
If you're looking to lose weight, these yoga poses will help you get there! They strengthen and tone, and use muscles that are sure to blow away fat. Regular yoga practice combined with a healthy diet is your ticket to a slim and toned body!
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Read More: 12-MINUTE MORNING YOGA POSE ROUTINE
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