Yoga is a group of physical, mental, and spiritual practices or disciplines based on an extremely subtle sciences, which focuses on bringing harmony between mind and body.
The beauty of yoga is that you don’t have to be yogi or yogini to reap the benefits, whether you are young or old, overweight, or fit, yoga has the power to calm the mind and strengthen the body. So don’t be intimidated by yoga terminologies, or fancy studios and complicated poses, yoga is completely safe and it’s for everyone.
Many experts agree that yoga works in different ways to bring about a healthy weight, it has proven to be an effective tool to help weight loss especially the more active forms of yoga. Relaxing yoga practice helps you lose weight as well, let’s take a look at some of these poses:
1. Upward plank pose (purvottanasana): this pose provides a deep stretch which can feel intense and simultaneously strengthens your shoulders, arms, upper back, legs, wrist, chest, abdomen, and ankles. It can take time to gain enough strength to hold the pose for than a breath or two, so be sure to take it slowly and never force the pose.
2. Shoulder stand (salamba sarvangasana): this refers to “all limbs pose”. The posture is commonly referred to as shoulder stand because, your body weight rests on the top outer edge of your shoulder. The posture keeps your head below the heart or the feet above the heart which brings harmony to the body and mind. Shoulder stand is thought to promote good blood circulation, calm the nerves, ease fatigue, improve immune functions and decrease depression and anxiety attacks.
3. Child pose(balansana): this is yoga’s most important resting posture, and it is a nice way to gently stretch various parts of your body, including the back, hips, thighs, and ankles. Listen to your body as you do this stretch, it shouldn’t be painful.
4. Boat pose(navasana): boat pose focuses on your abdominal strength, which helps you to do many other yoga poses, it was around long before the yoga world started talking about core strength, in addition to the abdominal muscles, it works the deep hip flexors.
Boat pose is traditionally done while seated with the legs and torso lifted to create a V shape and the arms extended alongside the legs. Most importantly the pose when done rightly produces heat from the body which helps to burn excess calories in overweight people.
5. Bridge variations (Seth bandhasana): bridge variations compile different yoga poses to help challenge people who are finding a certain or specific yoga pose too hard or too easy. This variation includes
i. Bridge pose blanket chair variation feet upright.
ii. One legged bridge pose block under sacrum.
iii. Bridge pose variation elbows.
iv. Bridge pose vatiation toes. Etc.
It is advised to view all 70 variations of bridge poses and create your own sequence to help improve your yoga poses.
6. Wheel pose (urdhva dhanursana): this is considered the queen of backbends in yoga; it requires careful preparation and quite some courage and strength. Backbends are among the more elusive set of postures in the yoga asana practice because of their demands on the spine. So, for the wheel pose, careful preparation is needed.
7. Seated forward bend(paschimottanasana): it is a classic pose, it gives the whole back of your body a good stretch, from your calves to your hamstrings (back of the tigh) and to your spine. In engaging this pose, keep your shoulder down and away from your ears as you bend from your waist. It is said that this pose can help relieve stress and even improve your mood.
8. Warrior 1 pose (virabhadrasana 1): warrior 1 pose is a standing yoga pose that helps build focus, power, and stability. This foundational pose stretches the front side of the body and is great for building strength in the legs, core, and back.
9. Warrior 11 pose (virabhadrasana 11): this yoga pose strengthens the shoulder, arms, feet, ankles, and legs. Practicing warrior 11 can help to aid digestion by stimulating the abdominal organs and can backaches, warrior 11 also improves stamina endurance and balance.
10. Side angle (utthita parsvakonasana): this is a standing yoga sequence that utilizes all the muscles in the body. It is great opportunity to deepen into a classic shape with a focus on balance, breath and extending through the side body.
Yoga has proven to be an effective tool to help you lose weight, especially the more active forms of yoga. And you may find that the awareness gained through a gentle, relaxing yoga practice helps you to lose weight as well.
However, do not practice any of this if you have health issues or injuries, these poses required a good amount of strength to be performed correctly. Always work within your abilities and limits, if you have any medical concerns, talk with your doctor before practicing yoga.