30 Minutes Yoga for weight loss
Ever since yoga first gained mainstream popularity, there have been numerous health benefits and researches associated with the practice, including everything from increased flexibility to decreased stress. With a practice of more than 15+ years one of the most common questions that I have faced is “Whether yoga would help in achieving weight loss?”
A lot of research is being done to understand the total benefits of yoga. First let’s look at some of the researchers and find our way towards the relation between yoga and weight loss.
As per Use of complementary and alternative medicine for weight control in the United States, Journal of Alternative and Complementary Medicine- Yoga is an ancient discipline involving physical poses, breath work, and mindfulness technique and is the most commonly used non dietary or supplement complementary and alternative therapy for weight loss.
A Qualitative Study Exploring the Behavioral, Physical, and Psychosocial Changes Associated with Yoga That Promote Weight Loss conducted by Department of Nursing Research and Translational Science, National Institutes of Health Clinical Center, Bethesda, MD showed that the yoga practitioners reported less stress eating, reduced appetite, fewer cravings, and a shift toward healthier, more mindful eating. Also, yoga may offer diverse psychological, physical, and social effects that may make it a useful tool for healthy, sustained weight loss.
Let’s see a quick 30 minute Yoga routine that might help you achieve weight loss.
It is important to understand that yoga is not just one of the many ways to work out. Yoga is a lifestyle.
Start with a sitting pose or Sukhasana - simple cross-legged sitting asana in hatha yoga. Breath in and breathe out and gently become aware of your whole body for 1 minute. Now from Sukhasana move to a plank pose or chathurangadandasana, Start in plank position with the arms and legs very straight.
To do this:
Stand a few inches from a wall.
Press your palms into the wall, just below your shoulders and keep your elbows tucked against your sides.
Engage your muscles as though you’re pushing yourself away from the wall.
At the same time, engage your shoulder and chest muscles to counter the movement.
Tuck your pelvis down and under slightly.
Raise your upper chest slightly.
Hold this position for up to 1 minute.
Go back to Sukhasana and repeat the whole Plank pose steps for 5 times.
5x2 = 10 minutes of Plank and sit pose alternating
From Plank pose you are going to do Virabhadrasana – Warrior Pose. Toning your thighs and shoulders, as well as improving your concentration has become more accessible and interesting with the Warrior pose. The warrior poses are a group of powerful yoga poses that build strength, flexibility, and balance.
For a more cardio sequence, move to a new pose on each breath.
Mountain Pose (Tadasana)
Warrior I (Virabhadrasana I)
Humble Warrior Pose (Baddha Virabhadrasana)
Warrior II (Virabhadrasana II)
Reverse Warrior (Viparita Virabhadrasana)
Warrior III (Virabhadrasana III)
Switch between these poses after 2 minutes in each pose. That will be 12 minutes.
Wind up the practice with Sun Salutations or the Surya Namaskara.
The Surya Namaskara or Sun Salutation does more than warm up the muscles and get the blood flowing. It stretches and tones most of the major muscles, trims the waist, tones the arms, stimulates the digestive system, and balances the metabolism.
Here is our Autumn Guide to good health
Check out our tips to be consistent on FItness Journeys - How to stay consistent in your fitness journey?
Need a consult? Schedule a consult here or Book your first appointment !
Read more on Anger Management
Get to know more about a personalized wellness plan with a BE Mind Body Skin Comprehensive consult - MindBody Consult
