Yoga for Weight Loss for Beginners
It is only recently that the benefits of yoga for weight loss have come to the fore. But it is very important to note that one cannot focus on yoga alone for weight loss. 'Coz even if they do, it is a long process that does not promise immediate results. In fact, yoga should form the base of any workout because it calms the body and corrects the imbalances and other problems at the core. One will find greater benefits if they use yoga poses in combination with other cardiovascular exercises. But there are certain yoga poses that do increase the heart rate and lead to weight loss. It is these weight loss with yoga poses that we will take you through in the following section.
Surya Namaskar
This literally means 'saluting the sun'. Here is how you do it:
1. Stand straight with your feet joined together and the raised part of the soles pressing into the ground (these are high energy points). Fold your hands in front of your chest.
2. Raise your joined palms straight above your head and at the same time bend your back backwards.
3. Exhale and bend your waist to bring your hands to the sides and your palms touching the ground. Do not bend your knees. Try and touch your forehead to your knees.
4. Begin to rise slowly while touching your fingertips to the ground and starting to straighten your back a little.
5. Without coming up extend your left foot to the back (in a lunge) and support yourself with your fingertips.
6. Now take the right foot at the back to join the left foot and extend your palms to the ground and the soles of the feet flat against the ground. Bend your head and leave the head hanging (see picture)
7. Come into a slanting plank position with the entire weight on the arms and the toes.
8. Now touch your chest, knees and chin to the ground but keep your butt in the air.
9. Come into a semi plank position with your weight resting on bent elbows and toes.
10. Now bring your entire body downwards of the chest to touch the ground. Support yourself with palms flat on the ground.
11. Lift yourself up by placing your weight on the arms and lifting the hip and the thighs off the ground. Lift your chin into the air and look up.
12. Repeat step number 6
13. Repeat the lunge position, except this time alternate the leg that was at the back to the front.
14. Raise yourself and repeat step number 3
15. Raise your hands in a salutation above the head and raise the head to the sky.
16. End with joined palms in front of the chest.
This yoga exercise works the entire body and raises the heart rate tremendously. Try and get in at least 10 rounds of this in the first week and then increase the cycles with each week.
Crescent Pose
This is another pose that allows for weight loss with yoga. Here's how you do it:
1. Stand with your feet together and arms at the sides.
2. Inhale and extend your arms above your head in a straight line. Keep the fingertips extended up.
3. Exhale and come forward to touch the palms flat against the ground. Try and keep the knees straight without bending.
4. Then inhale and exhale and take the left leg back in a lunge on the toes. Let the right leg be bent at the knees in a 90 degree angle such that it does not extend beyond the toes.
5. Inhale and raise arms upwards and look forward.
6. Maintain this position for 5 seconds then come back to the original position and repeat. Alternate the legs.
Other Poses
There are several other poses that you can carry forth for weight loss with yoga. Here are some of them:
* Ashtanga yoga is a form of yoga for weigh loss that has shown tremendous results.
* Bikram yoga for weight loss is another way in which you can make this happen. The benefits of bikram yoga for weight loss are several and worth looking into.
You can make a yoga for weight loss - routine with the help of these poses and go on to lose some weight. But remember that using these in combination with other cardiovascular exercises will lend to much more benefit and do good both to your body and mind
