best yoga poses for weight loss, belly fat
I would scroll through social media, I would see that someone was making a post about Yoga to lose weight in 7 days or Yoga to reduce belly fat and hips in 1 week, and I will be honest I was skeptical. Can being able to possess a few actually matter? My personal quest on how to find effective yoga to belly fat was overwhelming. However, when I reached a dead end with restrictive diets, I made a serious attempt to commit to it, paying attention to the sustainable approach and not a silver bullet.
I had a desire to identify the most suitable yoga postures that would aid me to lose weight and do them regularly at home. It is not about a featured craziness like a Yoga to lose belly fat in females at home in 1 week, but rather, it is an actual observation of the way my body and mind changed with a mandatory practice. I was aiming at creating a habit of Yoga to lose weight in 10 days that would possibly become permanent. This is what I learned in the process.
Wait, Can Yoga Help You Lose Weights?
We tend to imagine intense exercises when we consider losing weight and we feel sweaty after the workouts. Yoga is not loud but its effects are immense. The relationship between yoga and weight loss is not only about calories burnt in a practice (although some styles do it). It is all about the overall impact that yoga makes on your system.
Personally, the advantages are accumulated in the following ways:
It Strengthens Slender Muscle: There are also numerous yoga postures which are bodyweight exercises. Being in a Plank or a Warrior position makes you use your muscles to work hard. This develops lean muscle mass with time and muscle is an active tissue metabolically. That is, the higher the amount of muscle one has, the higher the amount of calories his body burns even when at rest. This changed everything with my metabolism.
It Minimizes Stress (and Stress Eating): That was enormous to me. The accumulation of belly fat has direct relations with cortisol, which is the stress hormone. The emphasis on conscious breathing performed in yoga relaxes your nervous system and reduces the levels of cortisol. I discovered that I was less inclined to grab snacks with sugar when I was stressed within a week of practice.
It Increases Mindfulness:Yoga will teach you to be aware of your body. This consciousness automatically transfers to your food habit. I also became more sensitive to actual hunger perceptions as opposed to boredom or cravings which are influenced by feelings. It is an awakened attitude towards food, which, according to my judgment, is one of the most effective weight-loss methods of yoga.
One of the studies conducted at the national institute of health was tracking a group of adults who were practicing yoga. The researchers discovered that the ones who practiced it regularly (at least 10 years) were much lower in terms of Body Mass Index (BMI) than otherwise. The key takeaway? Consistency is everything.
Top 10 Yoga Pose to lose weight and burn belly fat.
You do not require an expensive studio and expensive equipment. All you require is a mat and some few minutes per day. These are the positions that became the base of my practice, focusing on the core, developing strength, and heating up my metabolism.
Sun Salutations (Surya Namaskar) The Ultimate Fat-Burning Sequence.
Given that I had only 10 minutes, I would perform Sun Salutations. It is not just a stand but a motion that involves all the major parts of the body. It wakes up your heart, tightens your muscles, bones, and middle, and enhances flexibility. 5-12 rounds per morning: This will help to work up your body and burn calories.
Following: Beginning in the standing position, raise your hands, bend forward, drop to a high plank, then drop to a low push-up (Chaturanga), then press up to Upward-Facing Dog, then press away to Downward-Facing Dog. Move in this sequence, corresponding to every movement with your breath.
Warrior II (Virabhadrasana II)- The Strength Builder.
This is an intense standing position, which is a powerhouse in strengthening the lower body. It exercises your thighs, buttocks and hips as well as works your core and enhances endurance. Being in this position actually burns!
How it is done: Stand with your feet spread out. Flex out the right foot 90 degrees and slightly flex in the left foot. Bend the right knee, being at the same time directly over the ankle. Keep your arms straight as they are to the floor, and look past your right fingertips. Breath deeply 5-10 times, and change side.
Plank Pose (Phalakasana) The Core Crusher.
It is among the best exercises in a general core strength and strong core is highly needed in targeting belly fat. And it is a good workout on the shoulders, arms and back. The trick is to maintain a straight position of your body with the head and heels.
Instructions: One begins on all fours and proceeds to push the feet back towards a push-up. Use your abdominal muscles to stop the tendency of your hips to sag or rise. Hold for 30-60 seconds.
Boat Pose(Navasana)- The Belly Fat Buster.
An iconic core strengthener is Boat Pose. It is aimed at the deep abdominal muscles and it helps to give a tight and tight tummy. It is difficult, yet even grasping it several seconds makes one incredibly strong.
How to do it: Sitting on the floor with knees bent. Sit back a little and place your feet off the floor with your shins parallel to the floor. Extend your arms forward. To have a greater difficulty, bend your legs straight. Hold for 15-30 seconds.
B Bridge Pose (Setu Bandhasana) – The Glute and Core Activator.
This is a mild backbend that will burn your glutes and hamstrings. Good buttocks maintain good posture and metabolism. It also elongates the chest, neck, and spine, and it is beneficial in alleviating the stiffness of the sedentary lifestyle of sitting easily all day.
How to do it: You lie on your back with knee bent and feet on the floor hip-width apart. Stamping your feet, bring your hips to the ceiling. Place your hands behind and roll your shoulders. Hold for 30-60 seconds.
Twisted Chair Pose (Parivrtta Utkatasana) The Detoxifying Twist.
This is a squat and twist pose, thus a metabolism booster. It has been thought that the twist helps in increasing digestion and detoxification and the chair position makes your legs and core stronger.
How to perform it: Stand on the straight back and pull the feet in. Sit in a chair position. Have your hands together palm to palm. Turn your body to the right and make your left arm go over the right knee. Breath 5 times, and repeat on the right.
Downard-Facing Dog (Adho Mukha Svanasana) -The body-vitalising-pose.
This pose is available in most yoga classes and is an excellent exercise that will help to strengthen your arms and legs as well as stretch the whole backside of your body. It is a gentle inversion which improves the circulation and can be a relief to stress.
How to perform it: Of all four, bend your toes in and your hips back and up, creating an inverted V of your body. Palm your hands into the mat and attempt to push your heels slightly down to the ground. Hold for 5-10 deep breaths.
Crescent Lunge (Anjaneyasana) – The Hip Penetrator and Strengthener.
This type of lunge is a great workout as it develops great strength in your thighs and buttocks and gives you an intensive stretch on the hip flexors- one of the primary areas that become tight in sitting. This is because your core is continuously involved in keeping you balanced thus makes it perfect in toning.
How to perform it: Stand up and take a lunge with the right foot going ahead of the left one, maintaining the knee of the right foot over the ankle. Bend your body and wave your hands. Keep your core engaged. Take 5-8 breaths in each position, side.
Bow Pose (Dhanurasana) -The Deep Abdominal Compressor.
This is a deep backbend that is more likely to stretch the front of the body, as well as squeeze the abdomen. This compression is good in massaging the internal organs and can influence the digestion process as well as tighten the abdominal walls.
How to perform it: Lie down on your stomach. Jump backwards and pull the outside of your ankles. Raise your chest and thighs when inhaling off the ground. Hold for 15-30 seconds.
Side Plank (Vasisthasana) -The Oblique Shredder.
Side Plank is your favorite, in order to actually attack love handles and shape your waist. It also tests your oblique muscles and enhances stability and balance through your core.
How to do it: Begin in a Plank position. Move your weight on your right hand and place your left foot on your right. Raising your left arm, reach to the ceiling. And you may leave your lower knee on the floor. Wait 15-30 seconds, and change sides.
My Realistic Results: 30-Day Case Study.
I promised myself to have a 30-day practice with the goal of 20-30 minutes most days of the week. I paid attention to this series of poses, and I also had Vinyasa flow classes a couple of times per week to get my heart rate going.
Here’s what happened:
Week 1-2: The most significant change was psychic. I was not bloated, my digestion was better, and my stress reduced. I was sleeping better. On the scale? Perhaps a pound or two less but the non-scale wins were more inspiring.
Week 3-4: It was the period I began experiencing physical changes. My garments fit better particularly at the waist. My body language became better, as I appeared taller and thinner. I was better placed in the poses. At the month end, I had lost 4 pounds, however, more importantly, I had lost inches on my waist.
This is what most authorities have asserted: the scale does not give the full picture. Yoga alters the body composition transforming fat into lean muscle.
Creating Your Environmentally Friendly Single-use Habit.
Keep the strain of “7 days” or even “10 days” out of mind. Focus on building a habit. The following is a simple plan of action:
Novices: This should be 15-20 minutes, 3 times a week.
Moderate: Goal 30-45 minutes 4-5 times per week.
Always listen to your body. There are days when you may be wanting a tender, reviving practice. On other days, you are able to go harder with a more dynamic flow.
Keep in mind, yoga is one of the puzzle sections. To accomplish the most about the belly fat reduction, you should combine your practice with a whole-food-based diet and keep hydrated. The experience helped me understand that yoga is not a one-size-fits-all instant solution and it is a lifetime practice towards a healthier and happier body.
Often asked questions (FAQs).
Q1: What is the frequency with which I should practice yoga to lose weight?
To achieve any observable outcome, it is recommended to consider at least 3-4 sessions per week, with a duration of 30-45 minutes. Continuity is much more significant than time. Better than 2 hours once a week, practising is a daily 20 minutes.
Q2: What kind of yoga would be the most effective about weight loss?
Vinyasa, Ashtanga, and Power yoga are more dynamic and flowing styles that are better for calorie burning and generating heat. Nevertheless, weaker forms of yoga, such as Hatha yoga, are also effective in losing weight through muscle building and stress reduction.
Q3: Could I lose belly fat through only doing yoga?
Yoga is an effective practice, and spot reduction (fat loss on a particular part of the body) is a myth. The combination of factors you should consist of to lose belly fat includes a regular yoga session to strengthen your muscles and have lower stress levels, a regular diet that is controlled in calories, and general cardio exercises. Yoga provides the best internal environment of your body to release fat including abdominal fat.
Q4: I’m a complete beginner. Where should I start?
Begin with a slow Vinyasa or basic Hatha. YouTube has so many videos to offer beginners that are free. It is better to master the proper position of the basic poses (such as those presented in this article) than to strain oneself in advanced positions. You need to have body wisdom and not to compare your process with other people.