Categories
Home- News

Yoga poses to loss weight

1. Sun Salutations
 
This exercise is a series of movements. Start standing at the top of your yoga mat  with your feet forward and hips-width apart. Inhale and reach your arms overhead. As you  exhale, slowly bow and touch the floor, bending your knees as much as necessary.
 
Inhale, lift halfway up and bring your hands to your shins just below your knees. Lengthen  your back, tilt your gaze slightly forward and set your shoulders back. As you exhale,  place your hands on the floor, step back into a plank position and lower down into a  pushup. Lower your hips to the floor and, as you inhale, pull your chest forward and up.  Set your shoulders back.
 
Then, exhale, lift your hips up and back so that you're in down dog pose. Hold down dog for  three breaths. Then, as you exhale, bend your knees, look forward and step to the top of  your mat. Inhale, lift halfway up again and as you exhale, bow forward and touch the floor.  Inhale, stand up and reach your arms overhead. As you exhale, stand tall and bring your  arms to your side. Repeat this cycle for 10 minutes.
 
Benefit: Sun salutations are great to get a quick full-body workout. They demand  overall stability, body awareness, balance and coordination. You also build strength by  lowering yourself down into a pushup. Sun salutations also get your heart rate up.


PU yoga mat
 
2. Forearm Plank
 
Start lying down on your belly on yoga mat. Prop yourself up on your forearms and set  your elbows underneath your shoulders. Tuck your toes under and lift your hips and knees off the yoga mat. Get long enough in your stance so that your entire body makes a flat, plank  shape. Without moving your forearms or your feet, draw them toward one another until you  feel your core fire. Take deep breaths in and out of your nose. Hold the pose for 30  seconds to a minute.
 
Benefit: Holding a plank engages your abs, glutes, hamstrings and back. This helps  build power, endurance and supports good posture.

PU yoga mat
 
3. Side Plank
 
From plank, rotate onto your right hand and the right side of your foot.  Stack your feet and engage your legs. Lift your hips and reach your left arm toward the ceiling. As you balance, stack your shoulders and look up. Hold the pose for one minute and  repeat on the other side. Complete each side for three rounds.
 
Benefit: Side plank is another great pose to burn fat and get stronger since it  targets many muscle groups. Not only do you engage your stomach muscles and obliques, you  also use your arms and shoulders to hold the pose with good form.

PU yoga mat
 
4. Chair
 
Stand with your feet hips-width apart and forward. Bend your knees deeply  until your thighs are parallel with the floor. Point your knees in the same direction as  your feet. Keep your weight heavy in your feet. Lengthen your back and reach your arms  overhead. You can either move in and out of chair pose along with your breath (exhaling  when you bend and inhaling when you straighten) or hold the pose for one minute and repeat  it three times.
Benefit: This pose builds lower-body strength by engaging your legs and glutes. If you  want to tone your butt and thighs, practice chair pose regularly.

              yoga mat
 
5. Lunge
 
Start standing at the top of your PU yoga mat. Bow forward and touch the floor. Shift  weight into your right foot and step your left foot back. Adjust your stance so that your  front knee is bent to a square over your ankle and your back foot is vertical. Lift your  torso up and bring your hands to your hips. Square your hips and straighten your back leg.  Keep your front knee bent completely and hold the pose for 30 seconds. Complete five rounds  on both sides.
 
Benefit: Lunges develop strength in your quads, calves, glutes and hamstrings. They  also help build stability and balance and maintain a healthy lower back.

yoga mat

6. Boat
 
Sit down on the floor or yoga mat with your knees bent and feet planted firmly on the  ground. Hold the backs of your thighs, lengthen your lower back and lift your chest. Lift  your feet up off the ground while maintaining a lift in your back. Release your legs and  stretch your arms out in front of you. Hold for a minute and repeat three times.
 
Benefit: Boat pose is another core-strengthening exercise since it requires you to use  your stomach muscles to stay balanced while maintaining a lift in your back.

yoga mat
 
 

 
TOP