Although the ancient art of yoga, which encompasses exercise, nutrition, meditation and relaxation techniques, is more than just another form of physical fitness, it does teach certain postures designed to help the practitioner lose weight and bring the body back into balance. In general, yoga is considered safe for most fitness levels. However, always consult a health care professional before beginning this or any fitness program.
Seated Poses
A typical yoga session begins with seated postures and warm-up floor exercises. Simple seated poses include: padmasana, or lotus pose; virasana, or hero's pose; and dandasana, or staff pose. These basic stretches help warm up the muscles and prepare the body for further yoga practice. In addition, the "Yoga Journal" explains that gentle twists such as ardha matsyendrasana, or half-Lord of the fishes pose, awakens kundalini energy and stimulates the "digestive fire."
Core-strengthening Poses
To promote weight loss, dedicate some time to strengthening the core muscles of the body. "Yoga Journal" lists a few simple poses including navasana, or boat pose, and plank pose, both of which help to strengthen the abdominal muscles. For more of a challenge, try bakasana, also known as crane or crow pose, which requires greater strength, agility and balance. It may only be possible for beginners to hold these poses for a few breaths. The length of the pose can be increased over time.
Back Bends
A yoga regimen for weight loss should include a few simple back bends. Back bends, such as bow, pose massage the internal organs and help to improve digestion. The most common postures include: ustrasana, or camel pose; sarvangasana, or bridge pose; and bhujangasana, or cobra pose. According to "Yoga Journal," these poses especially help strengthen the spine, firm the buttocks and stimulate the abdominal organs. For beginners, back bends should not be held for more than four or five breaths, followed with a forward bend to release tension in the spine.
Inverted Poses
Inversion poses help to reverse the effects of gravity on the body. They also help to nourish the thyroid, which plays a key role in metabolism. While inversion postures such as head stand may not be best for beginners, other poses such as plow pose and shoulder stand can be just as effective. Plow pose stimulates the thyroid, and helps to reduce stress and fatigue. These poses can be held for up to one minute.
Standing Poses
Standing yoga postures help to build strength and muscle mass in the legs. Trikonasana, or triangle pose; adho mukha svanasana, or downward-dog pose; utkatasana, or chair pose; virabhadrasana I and II, or the warrior poses; and garudasana, or eagle pose, all help to increase strength and endurance, while stretching the legs. Try holding each posture for up to one minute for maximum benefit.
Breathing Exercises
Whether trying to lose weight or just follow a regular daily yoga regimen, each practice should end with a period of deep breathing and relaxation. Pranayama, or breathing exercises, help to calm the mind and relax the body. Kapalabhati, also known as skull brightener breath, is used to expel toxins from the body. The pumping action also helps to strengthen the abdominal muscles. Following breathing exercises, spend up to 10 minutes lying in savasana, or corpse pose, for total relaxation.
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