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Yoga for weight reduction: 14 must-try energy poses to get again in form
Dental Teachers > Blog > Fitness > Yoga for weight reduction: 14 must-try energy poses to get again in form
Fitness

Yoga for weight reduction: 14 must-try energy poses to get again in form

Dr. Rabeea Malik
Last updated: March 24, 2025 11:18 pm
By Dr. Rabeea Malik - Licensed Doctor
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Yoga is an efficient option to shed additional kilos! Right here’s the best way to observe energy yoga for weight reduction, which should be part of your health routine.

Retaining your weight in examine is the benchmark of staying wholesome and match. Nevertheless, busy work schedules could make it troublesome for individuals to go to the gymnasium. Yoga is an unbelievable option to shed extra pounds and you are able to do it within the consolation of your property. Incorporating energy yoga poses or asanas into your health routine could be useful to shed extra pounds. You’ll be stunned to know that energy yoga poses not solely allow you to shed extra pounds, however also can assist to tone your glutes, hamstrings, and core muscle mass. If you’re searching for methods to include energy yoga for weight reduction in your routine, embrace these efficient energy yoga poses in your health routine.

Energy yoga for weight reduction: How does it assist?

Energy yoga for weight reduction helps in burning extra energy and muscle development. The dynamic, flowing patterns elevate your coronary heart fee and burn a lot of energy each session, just like a reasonable cardio exercise, as present in a examine printed within the journal Preventive Drugs. Plus, the strength-training advantages of holding poses and transferring between them assist construct lean muscle mass. Muscle tissue burns extra energy at relaxation than fats tissue, leading to the next metabolic fee, which lets you burn extra energy all through the day, even if you find yourself not actively exercising. Energy yoga is an environment friendly weight-management method, due to its mixture of fast calorie burn and long-term metabolic enhance. Take a look at the most effective energy yoga for weight reduction.

Yoga for weight reduction: 14 must-try energy poses to get again in formLearn extra to learn how to observe energy yoga for weight reduction.Picture courtesy: Adobe StockPower yoga for weight reduction: 15 must-try asanas

If you wish to attempt energy yoga for weight reduction, listed below are some nice yoga poses as advised by the yoga professional Saurabh Bothra.

1. Plank (Kumbhakasana) Place your palms instantly below your shoulders, such as you’re about to do a push-up. Lengthen your legs straight again, tucking your toes below. Interact your core, maintaining your physique in a straight line from head to heels. Maintain the place, sustaining regular respiration.

This pose strengthens the core, arms, and legs. Will increase general stability. It helps burn extra energy by partaking a number of muscle teams.

woman performing plankPlanks is an efficient yoga for weight reduction. Picture courtesy: Adobe Stock2. Warrior II (Virabhadrasana II) Stand along with your toes huge aside. Flip your proper foot out 90 levels and your left foot barely in. Bend your proper knee, maintaining it aligned over your proper ankle. Lengthen your arms parallel to the ground, palms going through down. Gaze over your proper fingertips.

This pose helps to tone the thighs, calves, and arms. It builds stamina improves steadiness and strengthens the core.

3. Warrior III (Virabhadrasana III) Start in Warrior II. Shift your weight onto your proper foot. Lean your torso ahead, lifting your left leg straight again till it’s parallel to the ground. Lengthen your arms ahead or maintain them at your sides. Preserve steadiness and a straight line out of your head to your lifted heel.

This asana could assist to enhance steadiness and focus It additionally strengthens the legs, core, and ankles.

4. Triangle pose (Trikonasana) Stand along with your toes huge aside. Flip your proper foot out 90 levels and your left foot barely in. Lengthen your arms parallel to the ground. Tilt your torso to the precise, reaching your proper hand towards your proper shin, ankle, or the ground. Lengthen your left arm straight up, gazing towards your left fingertips.

If you wish to strengthen the legs and core? This asana could be useful.

Yoga for uric acidTriangle pose is a straightforward yoga for weight reduction. Picture courtesy: Adobe Stock5. Downward-facing canine (Adho Mukha Svanasana) Begin in your palms and knees. Carry your hips up and again, forming an inverted V-shape. Press your palms and toes into the ground, lengthening your backbone. Calm down your head and neck.

This pose helps to strengthen the legs and arms. It additionally helps to stretch the hamstrings and calves.

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Zumba routine for super-strong legsDo jumping jacks help burn belly fat?6. Boat pose (Naukasana) Sit on the ground along with your knees bent and toes flat. Lean again barely, lifting your toes off the ground. Lengthen your arms ahead, parallel to the ground. Straighten your legs, if potential, forming a V-shape along with your physique.

This asana aids in strengthening the core muscle mass and improves digestion. Most significantly, it helps to cut back stomach fats.

7. Chair pose (Utkatasana) Stand along with your toes collectively or hip-width aside. Bend your knees, as if sitting in a chair. Lengthen your arms straight up or convey your palms collectively at your chest. Preserve your chest lifted and your weight in your heels.

This pose helps to strengthen the legs and builds stamina which can assist in decreasing weight successfully.

8. Bridge pose (Setu Bandha Sarvangasana) Lie in your again along with your knees bent and toes flat on the ground. Press your toes into the ground and raise your hips up. Clasp your palms beneath your again, if comfy.

This asana could help in strengthening the glutes, thighs, and again. It could additionally assist to tone the core.

Check out bridge yoga to weight reduction successfully. Picture courtesy: Adobe Stock9. Bow pose (Dhanurasana) Lie in your abdomen. Bend your knees and attain again to understand your ankles. Carry your chest and thighs off the ground.

This pose helps strengthen the again and stomach muscle mass and stimulates digestion. It additionally aids in decreasing stomach fats.

10. Twisted chair pose (Parivrtta Utkatasana) Start in chair pose. Convey the palms of your palms collectively on the middle of your chest. Twist your torso to the precise, putting your left elbow on the skin of your proper knee. Repeat on the alternative aspect.

This asana helps tone the core and improves digestion. It additionally helps to shed extra pounds.

11. Three-legged downward-facing canine (Tri Pada Adho Mukha Svanasana) Start in Downward going through canine. Carry one leg straight again and up, maintaining your hips sq..

This pose strengthens the arms, shoulders, and core. It supplies a deep stretch for the legs and hips which can assist in weight reduction.

12. Cobra pose (Bhujangasana) Lie in your abdomen along with your palms below your shoulders. Press your palms into the ground and raise your chest off the ground.

This asana aids in strengthening the again and stomach muscle mass. It additionally helps to enhance flexibility.

cobra poseCobra pose is among the greatest yoga for weight reduction. Picture courtesy: Adobe Stock13. Locust pose (Salabhasana) Lie in your abdomen along with your arms at your sides. Carry your chest, arms, and legs off the ground.

This yoga for weight reduction aids in strengthening the again, legs, and arms. It additionally helps to tone the core.

14. Aspect plank (Vasisthasana) Start in plank pose. Shift your weight onto your proper hand and proper foot. Carry your left arm straight up, stacking your left foot on prime of your proper foot.

This asana aids in strengthening the obliques and core. It additionally helps to tone the arms and wrists.

Negative effects of energy yoga for weight reduction

Energy yoga poses, whereas typically useful for weight reduction, can have some potential unwanted side effects if not finished accurately. Right here are some things to pay attention to:

Energy yoga’s dynamic actions and difficult poses enhance the chance of strains, sprains, and different accidents, particularly if correct alignment just isn’t maintained. Widespread areas of damage embrace the wrists, shoulders, knees, and again. If an individual just isn’t conscious of their physique and pushes too arduous, imbalances in muscle teams can happen.

By working towards mindfully and taking crucial precautions, you’ll be able to minimise the chance of unwanted side effects and luxuriate in the advantages of energy yoga for weight reduction.

Associated FAQs

How usually ought to I do energy yoga for weight reduction?

Intention for 3-5 occasions per week, permitting for relaxation days. Consistency is vital.

What number of energy does energy yoga burn?

Calorie burn varies, however a vigorous 60-minute session can burn 300-500 energy, just like a reasonable cardio exercise.

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