Weight problems presents a threat to your well being. You’ll be able to handle the issue by performing some yoga for weight problems administration, as it’s an efficient solution to shed extra pounds.
If doing a spherical of squats on the health club or operating within the park is just not your factor to shed extra pounds, you may strive one thing soothing—yoga for weight problems. A persistent well being situation, weight problems is usually characterised by extra physique fats that does no good on your well being. It solely will increase your threat of growing medical issues, together with sort 2 diabetes. It’s a concern, as many individuals throughout the globe are overweight. Consuming nutritionally dense meals, consuming mindfully, and fascinating in bodily exercise might help to shed extra pounds. Incorporate yoga into your health routine, as it may possibly assist to shed extra pounds. If you wish to give yoga for weight problems administration a shot, strive these poses at dwelling and see a change in your physique weight.
What’s weight problems?
It’s irregular or an excessive amount of fats accumulation that comes with many well being dangers. A physique mass index over 30 is taken into account to be overweight. Since 1990, weight problems in adults has greater than doubled on the planet, in keeping with the World Well being Group. As per WHO, 1 in 8 people on the planet have been overweight in 2022. It might enhance your threat for well being issues similar to sort 2 diabetes, hypertension, coronary heart illness, and bronchial asthma, in keeping with the US Nationwide Institute of Diabetes and Digestive and Kidney Ailments.
Advantages of yoga for weight problems
Yoga for weight problems administration can work. A 2016 examine revealed within the Deutsches Ärzteblatt Worldwide journal confirmed that 12-week yoga intervention had optimistic results on ladies with belly weight problems. One other examine revealed within the Proof-Primarily based Complementary and Different Medication journal in 2021 confirmed that steady yoga follow could also be used as a substitute remedy for stopping weight problems and selling well being in overweight adolescents. One other examine revealed within the Preventive Medication journal in 2016 discovered that yoga could be thought-about a protected and efficient solution to cut back physique mass index in individuals with weight problems.
Do yoga to scale back weight problems. Picture courtesy: Adobe Inventory
“Yoga for obesity management is effective, as it can help in muscle strengthening, improving metabolism, and hormonal regulation, which collectively target fat storage and improve overall health,” says yoga skilled Fenil Purohit.
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Yoga for weight problems: 13 poses it is best to do
Do you wish to strive yoga for weight problems administration? Ensure to carry out these poses to shed extra pounds:
1. Bhujangasana (Cobra Pose) To carry out Bhujangasana, lie in your abdomen along with your legs prolonged and ft collectively. Preserve your palms beneath your shoulders along with your palms going through down. Press your palms into the ground and raise your chest off it. Preserve your elbows near your physique, shoulders relaxed, and neck in a impartial place. Maintain the pose for not less than 15 seconds, and breathe deeply. To launch the pose, slowly decrease your chest again all the way down to the ground.
“It strengthens the core and reduces belly fat,making it a good asana for yoga for obesity management plan,” says the skilled.
2. Naukasana (Boat Pose) Sit upright with legs prolonged in entrance of you, ft collectively, and arms by your sides. Inhale and raise your legs a couple of inches off the ground, maintaining your knees bent. Prolong your arms ahead. Exhale, straighten the legs, and raise them to a 45-60 diploma angle. Have interaction your thigh and core muscle groups. Inhale, raise your chest, and lengthen your arms parallel to the legs. Stability your weight in your sit bones. Keep away from rounding your again. Maintain this posture for 5-10 seconds, respiration usually. Exhale and slowly decrease your legs, chest, and arms to the beginning place.
The Boat Pose engages the belly muscle groups and tones the abdomen space, making it the right asana for yoga for weight problems administration plan.
3. Utkatasana (Chair Pose) Stand along with your ft barely aside and your arms at your sides. Inhale and lift your arms over your head. Exhale and bend your knees right into a squat place, as in case you are sitting in an chair. Preserve your thighs parallel to the ground and your knees over your ankles. Maintain the pose for 5-10 breaths. To launch, exhale and straighten your legs, decreasing your arms to your sides.
The Chair Pose works on thighs and hips, decreasing fats in these areas, so make it a part of yoga for weight problems administration plan.
4. Virabhadrasana (Warrior Pose) To do yoga for weight problems administration, stand erect and unfold your legs about three to 4 ft aside. Your proper foot must be within the entrance and the left foot behind. Now, flip your proper foot outwards by 90 levels and the left by 15 levels, ensuring the heel of the correct foot is completely aligned with the middle of the left foot. Inhale, raise your arms sideways till they attain the peak of your shoulders. Your arms have to be parallel to the bottom, and your palms must be going through upwards. Exhale and bend your proper knee, such that your knee and ankle type a straight line. Be sure that your knee doesn’t go forward of your ankle. Now flip your gaze to your proper. As you progress into the pose, stretch your arms additional and be part of your palms above your head. Take a look at your palms. Gently push your pelvis down. Maintain the pose, breathe usually and hold taking place. Inhale and are available up. Exhale and gently carry your palms down from the perimeters. Repeat this pose on the left aspect, along with your left leg within the entrance and the correct one on the again.
“The Warrior Pose stretches and tones the thighs and hips,” says the skilled.
5. Malasana (Garland Pose) Stand on the entrance of your mat along with your ft barely wider than your hips and toes turned out about 45 levels. Bend your knees and decrease your butt in direction of the ground. Deliver your palms collectively in Anjali Mudra, or prayer place, at your coronary heart. Take your elbows inside your knees and gently press them in opposition to your inside thighs . Preserve your backbone straight, neck straight, and shoulders relaxed Maintain the pose for 4-10 breaths, or so long as you may comfortably maintain it. Straighten your legs to return out of the pose.
The asana must be a part of yoga for weight problems administration plan, because it opens up the hips and tones the thighs.
6. Baddha Konasana (Butterfly Pose) Sit on the ground along with your legs stretched out in entrance of you. Bend your knees and produce the soles of your ft collectively. Maintain your ankles or ft along with your palms. Lengthen your backbone by sitting tall and lifting the crown of your head in direction of the ceiling. Open your inside thighs to the perimeters and permit your knees to drop in direction of the ground. Keep within the pose for 5-10 breaths or so long as it feels snug.
“It stretches the inner thighs and reduces fat deposits,” says Purohit.
7. Phalakasana (Plank Pose) Begin on all fours along with your palms shoulder-width aside and your knees hip-width aside. Unfold your fingers vast and hold your palms on the bottom. Inhale and lengthen your legs again, tucking your toes beneath. As you come into the plank pose, raise your chest and straighten your arms. Draw your stomach button in and up in direction of your backbone. Preserve your neck impartial by wanting down on the mat, barely forward of your palms. Maintain the pose for 10 to 30 seconds, then exhale and slowly come again down.
Make the Plank Pose a part of yoga for weight problems administration plan, because it strengthens the arms and shoulders whereas burning fats.
8. Chaturanga dandasana (4-Limbed Workers Pose) Begin in a excessive plank place to do yoga for weight problems administration. Shift your weight barely ahead. Decrease your physique till your higher arms are parallel to the ground. Preserve your elbows near your ribs and pointing again. Elevate the entrance of your shoulders away from the ground. Maintain the pose for 10 to 30 seconds.
It builds arm energy and reduces fats, making it the right asana for yoga for weight problems administration plan.
9. Vasisthasana (Aspect Plank) To do yoga for weight problems administration, begin in Plank Pose, along with your shoulders aligned over your wrists and urgent firmly into the ground. Roll your heels to the correct, so the outer fringe of your foot is on the ground. Stack your left foot on high of your proper foot. Shift your weight onto your proper arm and raise your left arm up. Flip your torso to face to the aspect. Preserve your backbone straight and your tailbone aligned along with your ft. Maintain the pose for a couple of breaths. To return out, exhale and decrease your left hand, then pivot your ft again to Plank Pose. Repeat on the opposite aspect.
“It targets the arms, shoulders, and sides of the body,” says the skilled.
10. Ustrasana (Camel Pose) To do yoga for weight problems administration, begin by kneeling on the ground or a yoga mat along with your knees barely aside and your thighs straight. Place your palms in your decrease again. Inhale deeply and bend your elbows whereas curling your toes beneath. Elevate your higher chest, shoulders, and head again till you’re looking straight upwards. Slowly stretch and lengthen every hand’s again to carry your heels. Deliver your chin in direction of your chest and your palms in direction of your hips to slowly exhale. Cease leaning when you could have stretched way back to feels snug on your neck and again. Chill out your physique and the muscle groups of your again.
The Camel Pose deserves to be a part of yoga for weight problems administration plan, because it opens up the chest and helps cut back higher physique fats.
Camel pose might help to shed extra pounds. Picture courtesy: Adobe stock11. Gomukhasana (Cow Face Pose) Sit on a yoga mat along with your legs prolonged and again straight. Bend your left knee and place your left foot’s heel beside your proper hip. Bend your proper knee and place your proper foot over your left leg in order that your proper knee is on high of your left. Deliver your left arm over your head and bend your elbow in order that your hand is between your shoulder blades. Deliver your proper hand behind your again and attempt to interlock your fingers along with your left. Preserve your backbone straight and lean your physique barely again. Keep within the pose for so long as you’re snug. To return out of the pose, launch your palms and legs, uncross your legs, and repeat on the opposite aspect.
It strengthens and tones the chest and arms, so make it a part of yoga for weight problems administration plan.
12. Ardha Matsyendrasana (Half Lord of the Fishes Pose) Sit down on the ground to do yoga for weight problems administration. Stretch your legs out in entrance of you. Bend your proper leg on the knee. Deliver your proper foot near your anus, in opposition to the within of your left thigh. Bend your left leg by elevating your knee. Place your left foot flat on the ground to the correct of your proper knee. Stretch your proper hand backward and place your palm flat on the ground behind your again. Elevate your left arm over your head. Stretch it round your proper knee and grasp your proper ankle. Keep the posture for 30 seconds whereas respiration evenly. Repeat the posture on the opposite aspect.
“It twists the spine, reducing love handles and back fat, making it a good asana for yoga for obesity management plan,” says the skilled.
13. Trikonasana (Triangle Pose) Stand along with your ft a little bit greater than shoulder-width aside. Flip your proper foot out so your toes level to the brief fringe of the mat, and switch your left toes in about 45 levels. Inhale and lift your proper arm straight above your head, parallel to your ear. Exhale and bend your torso to the left aspect. Slide your left arm down alongside your left leg till your fingers are at your ankle. Maintain the pose for 10-30 seconds, maintaining your knees and elbows straight. Inhale and straighten your self. Repeat on the opposite aspect.
Make it a part of yoga for weight problems administration plan, because it stretches and tones the waist.
Yoga for weight problems administration might help, however seek the advice of a health care provider or skilled yoga teacher earlier than training. Try to be extra cautious when you’ve got pre-existing medical situations or accidents. Simply take heed to your physique and keep away from poses that trigger ache or discomfort. Along with yoga, you additionally want to provide significance your weight loss plan and life-style.
Associated FAQs
Is half-hour of yoga a day sufficient to shed extra pounds?
Sure, half-hour of yoga a day could be efficient for weight reduction, relying on a number of components, together with the kind of yoga you follow, your general life-style, weight loss plan, and consistency. Energetic types of yoga, similar to Vinyasa, Energy Yoga, or Ashtanga, contain dynamic actions and assist burn energy.
When to do yoga for weight reduction?
Yoga could be practiced within the morning, night, or each, relying on the character of the asana and your schedule. As an example, Bhujangasana (Cobra Pose) must be accomplished within the morning. It prompts the digestive system after sleep, bettering metabolism and belly fats breakdown.