• Ira

Yoga for weight loss

Updated: Dec 7, 2020

People often associate yoga with relaxation, restoration and recovery but rarely with weight loss. The process of losing weight is synonymous with suffering and pain because who can imagine weight loss as a halfway pleasant situation? It can be, and yoga is this very way. Cardio and weight-bearing exercises target only very specific aspects of weight loss depending on the workout routine. Yoga not only helps you burn calories and tone your muscles, it also increases circulation, promotes hormonal balance and activates digestion. These are key components for facilitating weight loss in a more holistic and long-lasting manner. The essential difference between the two methods is that yoga is focused on a shift in consciousness to a healthier way of eating and living, which leads to permanent weight control and is thus a more sustainable solution.


I used to be a gym rat. The more I worked out, the more I bulked up. I soon realized that the reason for this was that I was eating so much. Working out made my appetite go through the roof and I was overeating during every meal. Yoga controls your appetite because it harmonizes various body functions, so you will only feel as hungry as the amount of food you need to consume.


In this blog, we will see different poses that could help in weight loss with step by step procedure to perform them and pictures for demonstration. Follow these to lose weight sustainably.


1. Sheetkari Pranayama

Instructions:

1.Sit in a comfortable, relaxed posture

2. Close the eyes and press the teeth lightly together

3. Open the lips exposing your teeth. The tongue may be kept flat or folded against the palate

4. Inhale slowly and deeply through the teeth

5. After one deep inhalation, close the mouth

6. Exhale slowly through the nose in a controlled manner

7. This is one round. Repeat

















2. Sheetali Pranayama

Instructions:

1. Sit in a comfortable, relaxed posture

2. Close the eyes and relax the body

3. Extend the tongue outside the mouth as far as possible without strain. Roll the sides of the tongue to form a tube. Inhale slowly and deeply through the tongue

4. Close the mouth and exhale deeply through the nose. The length of the breath should produce a gushing sound

















3.Urdhva Mukhsa Svanasana

Instructions:

1. Begin on all fours with the palms and knees on the ground

2. Inhale and raise the hips, pressing into the ground firmly with the palms and feet

3. As you inhale and exhale relax and go deeper into the pose










4. Virabhadra Asana

Instructions:

1. Stand on the mat with the feet 3-4 feet comfortably apart and raise the arms up so they are perpendicular to the floor and parallel to each other

2. Bend the right knee so that it is parallel to the ground, keeping the left leg straight

3. Inhale and reach up to the sky with the arms, expanding the chest and arching the back

4. With every inhalation reach higher toward the sky, and with every exhalation sink deeper into the pose with the hips

5. Repeat on the left side
















5. Shavasana

Instructions:

1. Lie flat on the back with arms relaxed on either side of the body, palms facing upward

2. The legs should be sprawled outward and the feet apart

3. The head and neck should be aligned

4. Inhale and exhale and relax the entire body

5. To further deepen the relaxation, actively contract and relax different parts of the body

6. Contract the muscles in the feet, and relax. Contract the calves and thighs, and relax. Contract the pelvic muscles, the buttocks and relax. Clench the fists, contract the arms and relax. Contract, contract, contract, and relax. Contract the back, the neck, the shoulders, and relax. Lift the head off the ground, and relax. Contract, contract, contract, and relax. Contract the muscles in the face, and relax. Contract the entire body. Contract, contract, contract and relax. Recite this mentally

7. Inhale and exhale deeply, counting backwards from 10 gradually down to 1


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I cannot emphasize the importance of proper and systematic relaxation. Relaxing the body is as important, if not more, than exercising it. Prolonged stress on the body can lead to chronic injuries and

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