Yoga Workout

20 Minute Yoga Workout For Weight Loss

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Let’s burn a few pounds of those pesky pounds off with this yoga workout for weight loss! Yoga is an incredible form of  exercise that can be used for flexibility, strength, and yes, losing weight. It has a profound effect on weight loss, and this workout will help burn off belly fat faster than ever! This yoga workout for weight loss will also help with energy levels and flexibility, giving the body a renewed sense of purpose and the extra energy to burn more calories.

Who is the Workout For?

  • Complete beginners
  • People looking to improve their flexibility
  • People looking to use yoga to lose weight

Here is an introduction into the yoga poses for weight loss along with instructions and tips on how to do them.

1. Boat Pose (Navasana):

Naukasana is a posture in which our body takes the shape of boat. It makes circulation of blood and oxygen around abdomen and lower back at a time much faster. Naukasana is good for those who wishes to reduce belly and wants to develop abs muscles.

Instructions:

  • First lie down flat on your yoga mat, with your feet together and your arms on the sides.
  • Keep your arms straight and your fingers outstretched towards your toes.
  • Start Inhaling and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
  • Feel the tension in your stomach area as the abdominal muscles contract.
  • Let the weight of your body rest entirely on the buttocks. Make sure your eyes, finger and toes are all in one line.
  • Hold your breath and remain in this position for a few seconds.
  • Now exhale slowly as you bring the body down to the starting position and relax. You can perform 3-4 repetitions daily but do not overdo it.

2. Plank Pose (Phalakasana):

Phalakasana, or Plank Pose, is one of the most efficient poses to builds endurance. This pose strengthens your entire body and improves your posture. When you practice this pose regularly, you will be able to notice improved muscle strength in your arms, abs, and shoulders.

Instructions:

  • Start in Downward-Facing Dog.
  • Move into the plank position, as if doing a push-up.
  • Keep your arms shoulder-width apart.
  • Engage your core muscles and lengthen your lower back.
  • Hold this pose for at least 30 seconds before reversing back into Downward-Facing Dog.

3. Bridge Variation (Setu Bandha Sarvangasana):

This pose is typically performed in a seated sequence on the floor but it can also be practiced on its own.

  • Start by lying on your back on your mat with your arms next to the body, palms down.
  • Bend the knees, bringing the soles of your feet parallel to the mat and close to your buttocks. Keep the knees above the ankles.
  • On an inhale, lift your hips up toward the sky and interlace your fingers behind your back, straightening the arms and pressing them into the mat.
  • Roll your shoulders toward each other under your back and keep space between your chin and your chest.
  • An advanced move is to lift one leg high toward the ceiling perpendicular with the floor. Then, lower that leg and repeat on the other side.
  • Relax the buttocks while keeping the thighs engaged to lift the hips higher.

Releasing from the pose is done by releasing the arms and lowering the hips to the floor on an exhale. Be sure to roll your spine as you come out of the pose. It is important to pay attention to alignment in this pose. Don’t allow the knees to splay outward as your rise upward.

4. Side Plank Pose (Vasisthasana):

The Vasisthasana (Side Plank Pose) is a powerful exercise to develop arm and inner strength, and you need to be cautious while performing this yoga posture. Side Plank Pose tips can be remembered while you do this yoga exercise. Ensure that all the pars of your body are in perfect alignment while you perform this asana.

Instructions:

  • Come into a regular plank pose and slowly shift your weight on the right arm and foot as you swing your left arm and foot on it.
  • Rest the left foot on the right foot and let the left arm land on your hip. The right arm should be just ahead of the shoulder and palms firmly pressed against the ground. The arm should not be bent to maintain rigour and stability.
  • As you inhale, raise your left arm till it is perpendicular to the floor, and turn your neck towards the raised arm and gaze at the fingertips pointing towards the sky, for a few breaths. This is the final pose of the asana. As you exhale, bring the arm down to rest on the hip.
  • Slowly come back into the starting pose, and rest for a few breaths. Repeat the process on the other side, if needed.

5. Half Moon Pose (Ardha Candrasana):

The Ardha Chandrasana is an inversion pose that targets areas like the legs, buttocks, and hips, and it has a number of benefits on a person’s health and well-being. The benefits are both mental and physical. It is believed that the pose helps in relieving stress and also improves digestion. A few preparatory poses will prepare the practitioner for performing this standing yoga pose with ease.

Instructions:

  • To begin the yoga pose, start with Triangle Pose (Trikonasana), while the left hand rests on your hip.
  • Then, bend your right knee slightly by moving it forward and away from you.
  • Move your right hand in the forward direction as well, a few inches away from the right foot.
  • Exhale, and depress your right hand and your right heel against the floor for better balance.
  • Lift your left leg up and bring it parallel to the floor.
  • Then, raise your left hand and align it with your left leg; the weight of your body should be borne by your right leg.
  • Look up and concentrate on your fingers and stay in this pose for a few seconds.
  • Then, lower the raised leg to the floor and exhale simultaneously.
  • Perform the same steps on the opposite side.

In case you want added support while performing the Half-moon Pose, then you can use blocks of different heights. As you become more comfortable, you can keep on reducing the height of the block.

6. Wheel Pose (Chakrasana):

Chakrasana or Wheel Pose is an intermediate or advanced backend pose which gives many benefits to the mind, body and the soul. This pose also helps in strengthening and toning of the back muscles.

  • Lie down on your back with hands on the side.
  • Bend your knees and bring your heels as close to the buttocks as possible. The heels should be about 1 foot apart.
  • Now raise your hands and bring it back next to the ears. Place the palms on the floor with the fingers pointing towards the shoulders.
  • Lift your body up with the support of the palms and the feet.
  • Rotate the head slightly, so that your gaze is towards the floor.
  • Stretch your thighs and shoulders. In the final position your body looks like an arch, almost like a wheel.
  • Maintain this position, according to your capacity.
  • To release the position, lower your body till it touches the ground. Straighten your legs. Hands can go back to the original position to the sides.
  • It should be followed by forward bending poses to counteract the pressure created by the back bend.

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