Yoga for weight loss: 5 standing yoga poses to try | XpertsReviews.com

Controlling your weight is the benchmark for staying healthy and fit. However, busy work schedules can make hitting the gym difficult. But what if we said that incorporating yoga poses or asanas into your fitness routine can be beneficial for weight loss? You’ll be surprised to know that yoga poses not only help you lose weight, but can also help tone your glutes, hamstrings, and core muscles. If you’re looking for ways to incorporate yoga for weight loss into your routine, include these effective standing yoga poses in your fitness routine.

Benefits of Standing Yoga Poses for Weight Loss

Standing yoga poses can help with weight loss in several ways:

1. Increases calorie burning

According to a study published in Evidence-based complementary and alternative medicine, yoga can provide a variety of behavioral, physical, and psychosocial benefits, making it a useful strategy for weight loss. However, more research is needed to prove that standing yoga poses can help with weight loss. “Many standing poses engage multiple muscle groups, requiring more energy and leading to higher calorie burn during your yoga practice,” says yoga expert Saurabh Bothra.

2. Improves balance and stability

Standing poses work your core and strengthen the muscles throughout your body. Increased muscle mass can gently increase your metabolism, causing you to burn more calories at rest. However, more research is needed to prove that standing yoga poses improve your balance and strengthen your muscles. A study published in the Slovenian Journal of Public Health found that simple yoga exercises helped older people (over 65) improve their balance and coordination. They also lost fat and gained muscle. This shows that yoga can be a safe and beneficial exercise for older adults and everyone.

3. Improves circulation

Standing yoga poses can improve blood circulation throughout the body, allowing more oxygen and nutrients to reach your muscles and promoting fat loss. According to a study published in the Yoga and Physiotherapy JournalStanding yoga poses can improve blood flow to the heart, which could help prevent heart disease.

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4. Reduces stress

Yoga is known for its anti-stress properties, as revealed by a study published in the International Journal of Preventive Medicine. Chronic stress can lead to weight gain by changing the hormones that regulate hunger. Yoga can help you control your eating habits by reducing stress.

How to do standing yoga poses?

Here is a complete guide on how to do standing yoga poses for weight loss as explained by the expert.

1. Virabhadrasana or Warrior II Pose

“Warrior pose II or virabhadrasana is excellent for toning thighs, hips and glutes. This helps you lose thigh fat and improves your balance and coordination, says the expert.

• Step 1: Face the long side of the mat with your arms extended from your shoulders and your feet parallel to each other in a wide stance.
• 2nd step: Your ankles and wrists should be about halfway.
• Step 3: Slightly indent your left toes toward the upper left corner of the mat.
• Step 4: Your right knee should be bent and stacked above your right ankle.
• Step 5: Make sure your weight is evenly distributed on both legs. Hold the outside edge of your back foot and press down.
• Step 6: Keep your shoulders over your hips and your head over your pelvis.
• Step 7: Reach the front and back of the mat with both arms, then turn your head to look past your right hand.
• Step 8: Hold this posture for 5 to 10 breaths.
• Step 9: Exhale as you press down with your feet to come out of the pose, then inhale and straighten your legs. Return your feet to a parallel posture, facing the left side of the mat.
• Step 10: Repeat on the other side.

2. Trikonasana or triangle pose

Triangle pose or trikonasana aids digestion and reduces fat deposits in the belly. You can exercise your leg and arm muscles to build muscle and burn fat. According to a study published in the International review of trends in scientific research and developmentTriangle pose also helps improve spinal flexibility and strengthen knees and ankles.

• Step 1: Stand with your feet apart and your arms parallel to the floor.
• 2nd step: Hinge at hip level and bring your left hand toward your shin or floor.
• Step 3: Keep the other arm extended toward the ceiling.
• Step 4: Hold the pose for 5 to 10 breaths.
• Step 5: Repeat on the other side.

3. Vrikshasana or tree pose

Vrikshasana or tree pose is also a great yoga pose for weight loss. It also tones your leg muscles with constant use. Including it in your yoga routine will help tone your muscles. However, more research is needed to prove this claim.

• Step 1: Stand on one leg, bring the sole of the opposite foot toward your inner thigh or calf, then balance.
• 2nd step: Place your hands in a prayer position.
• Step 3: Hold the posture for 10 to 15 minutes.
• Step 4: Repeat on the other leg.

4. Utkatasana or chair pose

“Utkatasana strengthens the thighs, hips and gluteal muscles. This pose also activates muscle tissues and improves metabolic load, which facilitates weight loss, increases internal energy and relieves stress,” explains the expert.

• Step 1: Stand with your feet together, knees bent, and hips lowered, as if you were sitting in a chair.
• 2nd step: Extend your arms upward, palms facing each other.
• Step 3: Maintain a straight spine and keep your weight in your heels.
• Step 4: Hold the posture for as long as you can. Hold it for 10 to 15 breaths if you are a beginner.

5. Alanasana or high lunge

The deep stretch of a high lunge pose tones the entire body. Expansion and extension of the thighs, hips, shoulders, arms and neck in this position help burn excess fat and keep those muscles toned. However, more research is needed to prove this claim.

• Step 1: Start by leaning forward and, as you inhale, step your left leg back.
• 2nd step: Place your body on your right thigh and hold for 30 seconds to a minute.
• Step 3: Exhale, step your right leg back next to your left and bring your hands back to a standing position forward.
• Step 4: Repeat for the opposite leg.

Are there any side effects to standing yoga poses?

These standing yoga poses for weight loss are generally safe and have no direct negative effects. However, it is best to approach them with patience and under the supervision of a professional who can ensure perfect alignment and help you avoid injuries.

Frequently Asked Questions (FAQ)

1. Is it OK to do yoga at any time?

The great thing is, there’s never a bad time to practice yoga! The most important thing is that you practice yoga regularly, as morning and evening practices provide many benefits. Whether you do it right after waking up or before bed, the timing of your yoga practice is entirely up to you.

2. How often should you practice yoga?

A balanced practice three to five times per week can improve overall health and well-being. This could include a variety of yoga poses to ensure a well-rounded approach, with a focus on both physical fitness and mental health.