Lose weight and burn fat quickly with these 5 yoga poses

Lose weight and burn fat quickly with these 5 yoga poses

These yoga poses are some of the best to burn calories and lose fat from your arms, belly, hips and thighs.

With the seemingly stationary poses and all the chanting, you might think that yoga cannot help burn calories. But the truth is yoga isn’t just a bunch of stretching and balancing poses. The asanas build muscles that help burn fat and raise your heart rate, increasing your metabolic rate — resulting in fat loss throughout the day. So, if you want to give yoga a shot, here are a list of yoga poses that help burn the most calories from our yoga expert Sunaina Rekhi. Calculate how much weight you can lose in a month here.

Virabhadrasana III is great to target your abdominal area. This yoga pose helps burn fat while toning your arms, legs, belly, and hips.
Steps to do the pose:

    Slowly straighten your right knee as you take your left foot off the floor.
    Extend your arms and upper body forward and keep raising your left leg until it is parallel to the floor. Ensure that the supporting foot (right foot) is firm on the floor, and your knee is straight.
    Hold this position for five breaths.
    Practicing this pose 8-10 times and can convert that extra padding on your body into sleek muscles in no time.

Vinyasa flow

Vinyasa flow is a series of yoga poses that you move through quickly. The sequence increases your heart rate and helps you burn more calories.
Steps to do the pose:

    The sequence begins with parvatasana or the mountain pose. Keep your knees on the floor and place your palms under your shoulders with your spine straightened. Breathing out, push your hips towards the ceiling and straighten your knees. Your body should make an inverted V. Hold this position for five breaths.
    Now, lower your hips and keep the pelvis on your floor. Lift your chest off the floor to get into Bhujangasana or cobra pose. Hold this pose for five breaths.
    Now exhale and relax your spine and align it to get into the plank position or Kumbhakasana. Hold this pose for five breaths.
    Get back into the downward dog pose and repeat the entire cycle five times.

Ardha chakrasana or half wheel pose

Ardha chakrasana or half wheel pose is great for toning your thighs and boosting your metabolism. It targets the fat around your hips and tummy, trimming down these areas.
Steps to do the pose:

    Stand straight, keep your feet together and your arms alongside your body.
    Breathing in, extend your arms overhead. Your palms should face each other while you do this.
    Breathing out, push your pelvis forward gently and bend backward. Make sure to keep your elbows and knees straight. Keep your head up and lift your chest towards the ceiling.
    Hold the posture for some time and come back up keeping your arms overhead. Then bring your arms down and relax
    You should repeat the pose 3 to 5 times holding it for at least 15 seconds.

Kumbhakasana or plank pose
Kumbhakasana or plank pose is excellent to burn fat from your entire body. In this pose, you will have to use your upper body and core muscles simultaneously, making it especially great to burn fat from your belly.

Steps to do the pose:

    Lie flat with your tummy on the yoga mat.
    Now place your palms by your face and bend your feet such that your toes are pushing off the ground.
    Now push your body with your hands and raise your buttocks in the air. While you do this, your legs should lie flat on the floor.
    Breathing in, lower your torso so that your arms are perpendicular to the floor.
    Hold this pose for as long as you can and then lower your body.
    Repeat this pose 10-12 times to get rid of belly fat.

Vyagrasana or static tiger pose
Vyagrasana or static tiger pose is a balancing posture that is great to get your arms and upper body in shape. It also works on your core muscles while boosting your basal metabolic rate.

Steps to do the pose:

    Begin with placing your hands and knees on the floor.
    Now lift one of your legs up and extend your opposite arm. Hold this position for a while balancing your body with your hand.
    Then slowly come back to the starting position and repeat with the other leg.
    For maximum benefits, repeat this set for 4 to 5 times.

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