New Delhi: Yoga is a group of physical, mental and spiritual practices or disciplines which started in ancient India. But now yoga is just not related to India anymore, it has spread its branches across the world. The regular practice of yoga brings the body and mind together and is built on three key elements — movement, breathing and meditation. In the modern world, individuals follow the practice of yoga for both physical and mental health.
Ahead of International Yoga Day, Yoga and Spiritual Leader Siddhaa Akshar shared with News9, “Yoga is an effective way to support weight loss goals by increasing metabolism, building lean muscle, and enhancing mindfulness around eating habits.”
Here are six yoga poses that target various muscle groups and elevate heart rate to maximize fat burning:
Sun Salutations (Surya Namaskar): Sun Salutations are a sequence of yoga postures that create a flow of movement, stretching, and strengthening of multiple muscle groups. The combination of forward bends, lunges and downward-facing dog poses stimulates circulation, boosts metabolism and enhances flexibility. Focus on doing the pose for 10 to 15 rounds of Sun Salutations everyone to start your journey for weight loss.
Warrior II (Virabhadrasana II): The Warrior II pose strengthens the legs, arms, and core muscles while improving balance and concentration. By holding the posture and engaging the muscles, one can burn more calories as well as it also helps in toning the thighs and glutes. To boost the asana, sink deeper into the lunge, stretch the spine, and extend the arms out on both sides.
Chair Pose (Utkatasana): A chair pose is a challenging standing posture that targets the quadriceps, glutes, and core muscles. By sitting back into an imaginary chair and lifting the arms overhead, you engage multiple muscle groups and elevate your heart rate, leading to increased calorie expenditure. Hold the pose for 30 seconds to one minute while maintaining steady breathing.
Plank Pose (Phalakasana): Plank pose is a full-body exercise that strengthens the core, arms, shoulders, and legs. To do this pose, hold the body in a straight line and engage the muscles of the abdominals, this may improve the stability, posture and overall body strength. While doing this, challenge yourself by holding a plank pose for 30 seconds to two minutes, now slowly increase the period as you gain strength.
Boat Pose (Navasana): The boat pose targets the abdominal muscles, hip flexors, and spine while improving balance and coordination. To perform this yoga asana, you have to balance on the sit bones and lift the legs and torso off the ground, now you engage the core muscles and ignite the digestive fire. This may help in weight loss and digestion. For better results, keep holding the boat pose for 20 to 30 seconds, breathing deeply and keeping a straight spine.
Seated Forward Bend (Paschimottanasana): Seated forward bend stretches the spine, hamstrings, and calves while calming the mind and reducing stress. By folding forward with a straight spine and reaching towards the feet, the tension from the back body is released. It also helps to enhance the digestion process. Hold the pose for 30 seconds to one minute, breathing deeply and surrendering into the stretch.
Incorporate these yoga poses into your daily routine to support your weight loss journey and promote overall well-being.
Ahead of International Yoga Day, Yoga and Spiritual Leader said yoga is an effective way to support weight loss goals by increasing metabolism, building lean muscle, and enhancing mindfulness around eating habits. Health Conditions Health News: Latest News from Health Care, Mental Health, Weight Loss, Disease, Nutrition, Healthcare
