Yoga Poses and Benefits for Weight Loss

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There are many reasons why one should practice yoga every day. Yoga Benefits, for starters. It is a great way to work out the body without an extreme routine.

woman doing yoga

Basic Benefits

Each movement is simple and fluid, and one can easily move into each new pose. It doesn’t take a lot of time, and you don’t need any special equipment. Also, it is free and doesn’t necessarily need a gym membership.

It is an exercise where you can go at your own pace. Even a short workflow is acceptable for your everyday yoga regime. If you choose to do your flow at home, you can even work out in your pajamas. You can select poses and positions that work best for your own body type or joint conditions.

Yoga Benefits

The most obvious of yoga benefits is what yoga can do for the body. It would be helpful to practice even a few poses every day as yoga helps reduce stress and anxiety levels.

Deep breathing combined with stretching and relaxing muscles increases oxygen intake. It decreases cortisol levels, a hormone associated with stress.

Yoga can give a person energy while actually helping them to sleep better at night. Do you suffer from frequent insomnia? Developing a yoga routine can help.

Relief of Aches and Pains

Yoga can also ease aches and pains in the body. Each stretch targets a different set of muscles groups. Some poses tackle almost all the muscles in the body.

These poses help to stretch, strengthen, and ease stiff muscles and the pains they cause. They can loosen up those muscles while aligning the entire body. Increase range of motion for your joints, flexibility, and balance.

Finding time to exercise every day can be a challenge. It is nearly impossible to find time to dedicate to any sort of exercise routine and actually stick with it. Yoga benefits are an excellent reason to squeeze daily workflows in a busy schedule.

Yoga routines online that can last anywhere from 10 to 20 minutes. They give you a chance to break a sweat while being low-impact and helping assuage sore muscles.

Different Poses and Their Benefits

The mountain, upward salute, downward dog, warrior, and child’s poses are a few that have great benefits.

They help to stretch and strengthen the muscles of the lower and upper body. They require some balance, but not so much that the pose can’t be held for an allotted amount of time.

The seated twist and cobra poses work the shoulders, hips, and back. The bridge pose is an excellent stretch. It strengthens the back body and activates the hamstring muscles.

Another good everyday pose would be the seated forward bend. This stretches the hamstrings as well as the lower and upper back and sides of the body.

It is a good position to open up the body. The beginner yogi can learn to breathe through uncomfortable positions.

A half-moon pose is a great yoga pose that not only aids with balance but also helps in strengthening the core.

woman doing yoga fold

10 Yoga Poses

Here are 10 poses found to be most beneficial. But, there are many poses out there that work a wide range of muscle groups. Everybody is different, but these positions seem to be staples in many everyday yoga routines.

1. Standing Side Bend

  1. Stand tall with feet and legs together and reach both arms straight up overhead as you inhale.
  2. Lower your right arm down the right side of your body. Exhale as you lengthen the left arm over the head, bending body gently to the right.
  3. Inhale to return both arms overhead to center and exhale as you repeat on the left side.

2. Downward Dog

  1. Begin on your hands and knees. Keep your knees beneath the hips and your hands a little before your shoulders. The fold of your wrists should be parallel with the top edge of your mat. Point your middle fingers to the top edge of your mat.
  2. Exhale and lift your knees away from the floor far.
  3. At first, you can keep your knees somewhat bowed and your heels lifted up from the floor.
  4. At that point, stretch your tailbone far from your pelvis and press it to the pubis.
  5. Raise your sitting bones against this resistance toward the roof. Draw your legs into the crotch.
  6. During exhalation let the highest point of your thighs push back. and your heel extended against the ground.
  7. Try to keep your knees straight but not bolted.
  8. Keep your thighs firm and roll the highest point of your thighs inwards. The front of the pelvis should be kept tight.
  9. Brace your arms and press your index finger into the floor.
  10. From regions of the forefinger, bases try to lift yourself. This ought to be done from your wrists to the shoulder tops.
  11. Keep your shoulder bones firm. At that point broaden them and convey them to the tailbone.
  12. Your head ought to be between your arms. Abstain from giving it a chance to drop.
  13. Adho Mukha Svanasana is a piece of the conventional Surya Namaskar arrangement. It is likewise a successful stance independent from anyone else. You can stay in this stance for a couple of minutes.
  14. For leaving this stance, you ought to twist your knees to the ground, breathe out and stop in Child Pose. Rest for a minute then continue this pose for 5 to 6 times.

3. Up Dog/Cobra

  1. Lie prone on the floor.
  2. Place your hands, palm down on the ground beneath your shoulders.
  3. Lift your chest up off the ground by straightening your arms.
  4. Gaze upwards and keep your abdominals engaged.

4. Crescent Lunge

  1. Stand in mountain pose.
  2. Transition to the downward facing dog.
  3. Step your right foot forward between your hands.
  4. Raise your torso as you inhale.
  5. Do not overarch your lower back.
  6. Keep your front shin vertical.
  7. Draw your front ribs down and into your torso.
  8. Release the pose.

5. & 6. Cat/Cow

  1. Start on your hands and knees with your wrists directly under your shoulders. Your knees directly under your hips. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. Center your head in a neutral position and soften your gaze downward.
  2. Begin by moving into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and gaze up toward the ceiling.
  3. Broaden across your shoulder blades and draw your shoulders away from your ears.
  4. Remain in the position for 30 seconds.
  5. Next, move into Cat Pose: As you exhale, draw your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
  6. Release the crown of your head toward the floor, but don’t force your chin to your chest.
  7. Hold the position for 30 seconds.
  8. Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.woman doing yoga

7. Pigeon

  1. Start on hands and knees, bring your right knee forward and place it more or less behind your right wrist. Place your ankle somewhere in front of your left hip. The more your lower leg is parallel with the front of the mat, the more intense the hip opener.
  2. Slide your left leg back, straighten the knee and point the toes. Make sure your leg is behind your body and not drawing outwards and your heel is pointing up to the ceiling.
  3. Draw your legs in towards each other to help keep your hips square.
  4. Gently lower yourself down. Use some support under your right buttock if needed, to keep your hips level.
  5. On an inhale lift your upper body, come on your fingertips. Hands shoulder width apart, draw your navel in, tailbone down and open your chest.
  6. On an exhale walk your hands forward on the fingertips and lower your upper body to the floor. You can rest your forearms and forehead on the mat.
  7. Stay here for 5 breaths or longer and on an exhale try to release the tension in your right hip.
  8. Balance your weight on both legs.
  9. Come out of the pose by pushing back through the hands and lifting the hips, move the leg back into all fours.

8. Happy Baby

  1. Begin lying comfortably on the back. Bend your knees into your chest. Give them a little squeeze with both arms.
  2. Separate the feet, flex the feet and knees wide. Hold on to the outer (pinky toe) edges of the feet.
  3. Stack your ankles over your knees, bringing the shins perpendicular to the floor. Gently begin to pull down on the feet, bringing the knees closer to the armpits.
  4. Lengthen your tailbone down toward the mat to find the natural curve of the low back. Draw your shoulders onto your back.
  5. Keep your feet flexed and extend out through the heels.
  6. You can gently rock from side to side, providing a deeper release in the inner groins.
  7. Remain in the pose for 5-15 full, deep breaths.
  8. To come out, release the grip on the feet. Bend the knees into the chest. Wrap your arms around your legs before extending them straight down onto the mat.

9. Yogi Squat

  1. Begin on feet, crouched down with tailbone between ankles and hands in prayer at chest.
  2. Continue to press hands firmly together. At the same time pressing elbows against inner thighs.
  3. Hold and breathe for 30 seconds.

10. Windshield Wiper

  1. Lay down on your back. Bend your knees and place your feet flat on the floor as wide as your yoga mat. Your toes should be pointing straight ahead.
  2. Find a neutral position with your pelvis. There should be a slight space between your lumbar spine (behind your belly button) and the floor.
  3. Take a few deep breaths into your belly. Your groins and upper inner thighs softening towards the floor with every exhale.
  4. Maintain the position of your feet as wide as the mat. On an exhale allow both knees to drop over to the left.
  5. Take a few deep breaths here. Have the sensation that your breath is smoothing out the tightness.
  6. Repeat for the right side. On an exhale allow both knees to drop over to the right.
  7. Take a few deep breaths here. Have the sensation that your breath is smoothing out the tightness.

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