Yoga is a form of mind and body exercise that helps increase your flexibility and mental awareness. It has been around for centuries and has gained popularity and acceptance over the past decade around the world. Although flexibility is an important parameter of fitness, so is body composition. Yoga is usually the last thing on people's minds when they're trying to lose weight. But that doesn't mean you can't use it. You just need to know what steps to follow.
Step 1
Boost your metabolism. The thyroid gland, which sits in the front of the neck, is responsible for your metabolic rate. If you stimulate it, you can increase your metabolism, which can lead to excess calories being burned and weight loss. You can do this with a fish pose. Lie on your back with your arms at your sides and palms down. Lift your upper body off the ground, arch your back and gently place the top or back of your head against the ground. Hold for 15 to 30 seconds and release.
Step 2
Do active down dogs. Come into a plank position with your arms straight and directly under your shoulders. Push your weight back toward your heels and lift your hips up in the air. Your body should be in a 90-degree angle. This is a downward-facing dog pose. To turn up the intensity and burn some more calories, make it active by lifting your right leg up in the air, then bringing your knee in toward your left elbow. Push it back up in the air and repeat 10 times total. Lower it and do the same with your other leg. Do your right side again and your left side again for a total of 20 reps.
Step 3
Use weights. Utkatasana is a pose that also goes by the name "chair pose." The pose by itself is grueling, but a minor variation can increase the intensity even more. Grab two light dumbbells and stand with your feet about hip width apart. Bend your knees and lift your arms straight above your head, with your palms facing forward. Stop when your arms are perpendicular to the floor and your thighs are about parallel with the floor. Hold for a second, straighten your legs and slowly lower your arms by your sides. Repeat, going back into the pose while lifting your arms, 10 times total.
Step 4
Do a series of poses to increase your caloric expenditure. Start in a plank position with your arms straight, back straight and hands directly under your shoulders. Hold for 60 seconds. Roll to one side, come into a staggered stance and hold a side plank for 60 seconds. Roll to the other side and hold for 60 seconds. Go into a downward facing dog and hold for 60 seconds. Perform the whole circuit again for 45, 30, 15, 30, 45 and 60 seconds.
Step 5
Attend Bikram yoga classes. Bikram yoga is a series of 26 poses that are performed in 105-degree F heat. These classes are generally 60 to 90 minutes long, and they cause you to sweat profusely, which can lead to weight loss.
Tips and Warnings
- When you go to Bikram classes, make sure to bring two towels and a change of clothes with you. Also bring at least 32 oz. of iced water.
Things You'll Need
- Yoga mat
- Light dumbbells
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