INTRODUCE
One of the major health challenges facing us in the modern age is that of Obesity or excessive weight loss. Obesity occurs as the result of an imbalance between the food energy intake and the energy expenditure of the body. When the food energy intake is more than the energy expenditure of the body there results the slow but steady accumulation of fat leading yoga helps to weight loss and ultimately a state of obesity. The excessive accumulation of body fat with resultant increase of body weight is a major risk factor for numerous conditions such as diabetes, hypertension, heart disease, stroke and osteoarthritis
Yoga helps to weight loss though the adoption of a healthy life style that includes aspects of dietary control along with the various Yoga techniques that are designed to burn up the excess calories and redistribute body fat in a healthy manner.
its also helps correct the numerous psychological conditions that may be causing the excessive weight gain such as depression.
Yoga advises a low calorie diet that is low in carbohydrates, high in fiber, moderate in protein and low in fat content.
It is better to have small frequent meals rather than missing meals in a haphazard manner.
40% of the diet should be made up of raw, fresh foods as well as natural seasonal
foods.
Avoid refined foodstuffs and junk foods
Eat only to satisfy your hunger and not psychological disturbances.
Drink a few glasses of water 15 minutes before any meal to help avoid overeating.
Learn to say NO to second and third helpings.
Take lots of green vegetable salads, bitter gourd and Neem
Maintain good hydration by drinking at least 2 litres of water a day
It is important to use up the excess fat stores by regular exercise. Walk whenever possible. Cycling, skipping and swimming are compatible with Yoga therapy for weight reduction.
The Yoga practices outlined here yoga help reduce the appetite, improve the digestion, speed up the metabolism and produce psychosomatic relaxation.
All of this contributes towards a healthy weight loss giving us a sense of well being and bringing about an improvement in our quality of life.
The Best Yoga Poses for Weight Loss
Below I’ve listed the best yoga poses for weight loss by problem category: arms, stomach, thighs, and glutes. Although there is no such thing as spot treatment for weight loss, practicing these poses isolated and in yoga sequences will help target that area to gain lean muscle mass, yoga help to weight loss and leaving that area looking more toned.
1. Crow Pose
This yoga poses takes time to build up to, but even just prepping for crow pose helps you build arm strength. Don’t be discouraged if it takes you a couple of weeks/months to fully get into this pose. The goal is to slowly build up to more advanced poses and always choose proper alignment over forcing your body into a pose.
2. Headstand/ Headstand Prep
You don’t realize how much of your core you need for headstand until you actually attempt the pose. The is pose is great for strengthening your core and improving your balance. You DON’T need to get into the full pose in order to obtain the effects on your core- you will get this just by working up to the pose! The most important thing in headstand is to move slow and protect your neck.
3. Three Legged Dog
This is a nice variation of downward facing dog that requires more strength and concentration. What I really love about this pose is how it opens up your hips and energizes your body. It almost (almost) makes you forget about the burning sensation in your core.
4. boat
When I first started getting into yoga this was my least favorite pose because it tested my core strength. Every time I did this pose it made me realize how weak my core was. Take the time to practice this pose because strengthening your core is essential for losing weight in your abdominal area.
5. Downward Facing Dog
Downward Facing Dog is one of the most well known yoga poses, but it’s ability to completely scorch your biceps and shoulders is completely personable to only those that actually try it. This is an all around strengthening and stretching pose, but for those of you that really want to work your arms, this is a great pose to start with.
6. eagle
Starting off this was a very difficult pose for me to get into because I have very stiff shoulders, but there are different modifications that I will list below. This pose requires a lot of balance and is paired with a squat position similar to chair pose, which is great for targeting your thighs.
7. Warrior II
Warrior II pose is a wonderful strengthening pose used in many flow sequences. It will get your heart rate up, open your hips, and give your thighs a great workout.
8.chair
If you like the feeling of your thighs burning, this is the pose for you! Word of caution, when you start off practicing this pose and you put in a lot of effort, your legs will feel wobbly. Shake out your legs and take your time to gain your balance back.
9. Locust Pose
Locust pose is one of those poses that doesn’t necessarily look hard, but once you get into it, you immediately feel it. This pose is great for toning and tightening your thighs, and at the same time is prepping you for
10. Bridge
Everyone thinks squats are the number one way to develop a nice butt. Once you start doing this pose for the next couple weeks you will see exactly why this movement is going to sculpt your butt even more.
11. Goddess
Goddess is one of those poses you’ll have a love/hate relationship with: you’ll hate it because you’ll feel it EVERYWHERE in your legs and glutes, but you’ll love it because you’ll KNOW it’s working.
