Exercise is as important as diet in any weight-loss program. The U.S. Department of Agriculture recommends at least 30 minutes of moderate to vigorous exercise each day simply to maintain a healthy weight. For weight loss, the USDA recommends as much as an hour to an hour and a half of exercise a day. Regular exercise such as yoga can help you lose weight, as well as combat chronic illnesses like heart disease. Yoga also helps individuals build muscle mass and increase bone density.
Seated Postures
A typical yoga sessions begins with five to 10 minutes of warmup stretches, followed by a few seated postures. According to Yoga Journal, twisting poses such as Bharadvajasana, or gentle twist, and Ardha Matsyendrasana, or half Lord of the fishes pose, help to stimulate digestion and cleanse internal organs such as the liver and kidneys. A well-functioning digestive system is important to weight loss, as well as to overall health.
Standing Postures
Standing poses require balance and strength, and help to build the large muscles of the body. As described in Yoga Journal, positions such as chair, eagle, tree, warrior, half-moon and triangle pose can be incorporated into a weight-loss regimen. Chair pose works to strengthen the thighs, calves and spine. Warrior is designed to stretch the shoulders, upper back and abdomen. Half-moon and triangle poses stretch the legs, hips and spine, as well as help improve digestion.
Inversion Postures
Inversion postures are used to stimulate the abdominal organs and thyroid gland, as well as relieve tension and backaches, according to Yoga Journal. A weight-loss program should include both shoulder stand and plow pose, each held for up to one minute with a minute rest in between. It is important to counterbalance the effects of these postures with gentle back bends, such fish or bridge pose.
Forward Bends
Forward bends can be practiced either seated or standing, and can be used throughout a yoga session. Common forward bends include mudho mukha svanasana, or downward-facing dog pose; uttanasana, or standing forward bend; upavistha konasana, or wide-angle seated forward bend; and prasarita padottanasana, or standing wide-legged forward bend. Yoga Journal explains that these poses have several benefits, including stretching the hamstrings, calves and hips; strengthening the thighs and knees; improving digestion; and relieving tension and stress.
Relaxation
Each yoga session should end with five to 10 minutes of relaxation. Meditation and relaxation poses help to relieve tension and stress, which can contribute to weight loss. Yoga journal lists several poses for relaxation, including savasana, or corpse pose, and balasana, or child's pose. It also recommends spending up to 30 minutes in Dhyana, or meditation, to calm the mind and relax the whole body. This can be practiced sitting comfortably on the floor or in a chair.
Member Comments