Weight loss experts emphasize that dedicating only an hour in the gym isn’t enough to lose weight. To burn calories through the day, you got to stay active throughout the day, but most importantly, focus on improving your diet to achieve big results. Coming back to fat-burning exercises, for people who are intimidated by setting foot in the gym, walking and yoga are your best bets. Many people do not consider yoga as an intensive workout routine because you don’t sweat profusely, but then, you can burn a lot of calories doing asanas. Here are some tips to follow for an effective yoga workout and get the maximum calorie burn.
1. Surya Namaskar:
Surya Namaskar, also known as Sun Salutation, is a yoga practice that comprises a sequence of 12 powerful postures performed in a continuous flow. It is not just a physical exercise but also a form of mental practice. By incorporating a lot of movement, it stretches and tones the entire body. Surya Namaskar is often practiced in the morning, facing the rising sun, as a holistic way to energize the body and mind.
2. Chaturanga Dandasana:
Chaturanga Dandasana, commonly known as Four-Limbed Staff Pose, is a fundamental yoga posture that emphasizes strength. In this pose, the body is held in a push-up position with straight arms and legs, hovering above the ground. The elbows are kept close to the body, forming right angles, engaging the core and arm muscles significantly. Chaturanga Dandasana helps to build upper body strength, tones the arms, and helps develop stability and control in the entire body. Also read “Top 10 Exercises and Yoga Poses to Keep Lower Abs Tight.”
3. Virabhadrasana/Warrior Pose:
Virabhadrasana, also known as Warrior Pose, is a classic yoga posture that symbolizes strength. There are three variations: Warrior I, Warrior II, and Warrior III, each with distinct foot placements and arm positions. In Warrior I, the front knee is bent, arms are raised overhead, and the back foot is grounded. Warrior II involves extending the arms parallel to the ground, focusing on the strength of the legs and the openness of the hips. Warrior III challenges balance as it requires balancing on one leg while extending the other leg straight back and arms forward. These poses enhance leg strength, improve balance, and cultivate a sense of grounded power and confidence.
Dhanurasana, also known as Bow Pose, is a yoga posture that resembles the shape of a bow. In this pose, the practitioner lies on their stomach, reaches back to grab the ankles, and lifts the chest and thighs off the ground, forming a bow-like arch. This asana stretches the entire front body, including the abdomen, chest, and thighs, improving flexibility and strengthening the back muscles. Regular practice of bow pose enhances spinal flexibility, tones the arms and legs, and promotes overall body balance. Also read: “4 Effective Ways to Reduce Hips and Thighs by Yoga.”
5. Adho Mukha Shvanasana/Downward-facing Dog Pose:
Downward-facing Dog Pose, or Adho Mukha Svanasana in Sanskrit, is a foundational yoga posture. In this pose, the body forms an inverted V shape with hands and feet on the ground, hips lifted towards the ceiling, and heels reaching down. It stretches and strengthens the entire body, focusing on the arms, shoulders, hamstrings, and calves. Downward Dog also relieves tension in the back and neck, and improves circulation.
Overall, yoga can burn a lot of calories by engaging different muscle groups, elevating both heart rate and metabolism. Yoga also builds lean muscle which means you can burn calories even at rest! Most importantly, along with yoga, you need to eat mindfully and get on a calorie-deficit diet to lose weight successfully, and you can find all such diet plans on the Rati Beauty app.