Yoga can be a great exercise for calming the mind, reducing stress, and yes, even losing weight. Though it is commonly thought of in the fitness world as a discipline designed to promote greater flexibility and a sense of well being, yoga has been shown to be an effective way to lose weight by several recent scientific studies.
In a study where participants practiced yoga for at least 30 minutes per week over the course of 4 or more years, overweight participants lost 5 pounds and sustained that weight loss, while those in the control group who were not doing regular yoga, gained 14 pounds over the same period of time.
Furthermore, yoga will get all the calming, meditative, and flexibility benefits inherent in the practice all while losing weight and feeling great.
Here are a few of the most effective poses of yoga for weight loss:
1. Fish Pose
This pose stimulates blood flow to the thyroid, which can give the metabolism an extra boost and kick start the calorie burning process which in turn would lead to weight loss. To perform this pose, lie flat on your back with knees bent and feet flat on the floor. Inhale and lift your pelvis slightly off the floor, as you slide your hands, palms down, underneath your body.
Inhale once more, and press your forearms down into the floor. Press your scapulas up and into the back. Slowly lift your upper torso and head away from the floor, then release your head back onto the floor. Either the back of your head or the crown of your head will rest gently on the floor.
2. Crescent
The crescent is an effective pose for toning hips, thighs, and engaging the core. To begin, stand with feet together. Inhale and raise the arms over your head, reaching toward the ceiling. Exhale, and hinge forward from hips, bringing your hands down to the floor.
Inhale, and as you exhale, step right leg back into a deep lunge. Inhale and raise arms overhead; gaze forward. Hold, then return to standing and repeat, stepping left leg back this time. You may repeat this pose as many times as you like.
3. Willow
Here is a position that will target, tone and strengthen that famous trouble spot- the oblique. To tame the muffin top and whittle down the waist, stand with your feet together and your arms at your sides. Place the sole of the left foot on the inside of your right thigh, with the knee bent and pointing outward.
Fold your palms together and keep them at the front of the chest for 2 breaths. Then extend arms up, fingertips toward ceiling. Exhale, and on the inhale, bend torso to left. Inhale and straighten. Repeat 3 to 5 times before switching sides.
4. Rocking Boat
The rocking boat will firm up your entire core, from abs to back muscles and everything in between. It is a very intense move and not for beginners. To perform, sit on the mat with knees bent, feet on floor, and hands on top of the thighs.
With your torso straight and the head in line with body, lean back about 45 degrees, raising your feet up so that the calves are parallel to floor with toes pointed. If you need to make it a little bit easier, hold on to the back of your thighs and lower the torso only.
