Weight loss is not just about burning calories with high-intensity exercises. Yoga, although gentler, is still capable of supporting sustainable weight loss thanks to the combination of physical movement, breath control and cultivating tranquility. When practicing yoga, you not only exercise your body but also balance your mind and reduce stress, contributing to effective weight loss.
Which yoga pose is the best?
Here are 5 popular yoga poses that are both easy to do and bring clear results in your weight loss journey:
1. Bhujangasana (Cobra Pose)
This pose helps strengthen the back, expand the chest and stretch the abdominal muscles, thereby burning belly fat, hip fat and thigh fat. When practiced regularly, it also improves the flexibility of the spine, expands the chest and supports better breathing.
How to do it:
- Spread your entire body on the mat, lie on your stomach. Bring your feet hip-width apart by pressing your feet and toes firmly into the yoga mat.
- As you prepare to lift your head and torso, place your hands, palms down, just below your shoulder blades.
- Lift your torso and begin in low cobra pose by pressing into your hands.
- Once you are comfortable and stable in low cobra pose, begin to gently press into your hands even more. Then, use your abs and back muscles to lift yourself as high as you can, forming a deeper backbend. You can twist and turn like a snake in this pose; you don’t have to hold the pose.
- Keep your gaze neutral, slightly upward. To ensure proper spinal alignment, make sure the back of your neck is straight. You can hold this pose for a few breaths while maintaining the integrity of your spine.
- Gently lower yourself down. Exhale and slowly lower yourself back to the ground.
2. Sarvangasana (Shoulder Stand)
This is a classic inversion pose that works hard on the thyroid gland, which helps regulate metabolism and aid in weight loss. Not only does it improve digestion, Sarvangasana also increases blood circulation, calms the nervous system and brings a sense of relaxation to the whole body.
Here are the instructions:
- Take a deep breath, lift your legs and use your hands to lift your spine off the ground.
- Roll back, focusing on your shoulders and upper back, swing your legs over your head and arch your hips.
- Inhale into your belly while keeping your neck and face relaxed.
- Bring your feet to the floor, arch your back and place your feet on the ground to come out.
3. Chaturanga Dandasana (Plank Pose)
Phalakasana is a simple yet effective pose. By keeping your body straight like a plank, you will tighten your abs, burn fat, and strengthen your arms, shoulders and back. In addition, this pose also helps improve posture and balance.
How to do it:
- Start with your toes and forearms on the floor and get into a plank position, face down. Your forearms are facing forward. Your elbows are below your shoulders. Your eyes should be focused on the ground while your head is relaxed.
- Pull your navel toward your spine with the help of your abdominal muscles. Make sure your torso is straight and firm. Also, keep your body straight from top to bottom, without hunching over. Furthermore, make sure your shoulders are facing down, not toward your ears. The rounded tip of your right foot is below your heels.
- Hold the pose for ten seconds.
4. Veera bhadrasana (Warrior Pose)
This powerful pose activates the entire leg, hip, and abdominal regions, helping to burn energy effectively. In addition to building flexibility and endurance, Virabhadrasana opens the chest, strengthens the respiratory system, and improves concentration and mental balance.
How to do it:
- Place your hands on your hips and roll your outer left and outer right hips forward and back until your hips are in line with the edge of the mat. Keep your shoulders straight, and your upper body facing the edge of the mat.
- Thighs and knees should be bent so that they are in line with the floor. Keep your weight on your big toe and front heel.
- Lift and press your back foot away from the inner arch. Your back foot acts as a pivot, so keep it tight.
- Lengthen your spine, relax the base of your neck, and gently pull your lower belly in and up.
- Broaden your collarbones and raise your arms above your head to expose your chest.
- Widen the distance between your shoulder blades, lifting the base of your shoulder blades forward and in toward your spine.
- To straighten your arms, squeeze your triceps.
- Lift your sternum while keeping your lower ribs still if your neck allows.
- Hold this pose for five to fifteen breaths, relaxing your face and feeling the power from your body.
5. Naukasana (Boat Pose)
Naukasana focuses mainly on the abdominal muscles, helping to reduce belly fat and tone the core. When the body balances like a boat, the back and hip muscles are also strengthened, the digestive system works better and blood circulates easily, bringing a feeling of lightness and health.
How to do it:
- Place your feet firmly on the floor and bend your knees, sitting down on the mat.
- To ensure your tailbone folds down without touching the ground, lean back and round your lower back slightly. Lift your legs off the ground using this leverage, using your butt for balance. You can also place your hands under the outside of your knees to maintain form.
- Straighten your legs out and slowly lift them into the air, balancing your sit bones. Also, straighten your back and lift your sternum toward the ceiling. Your sit bones should be the closest point of contact with the ground when your body forms a 45-degree angle. Place your hands on the outside of your knees and your arms parallel to the floor, widening your shoulder blades.
- Keep breathing steady and focus on your big toes. You can hold this pose for up to a minute.
