15 Minute Yoga Routine For Weight Loss By Expert
If you want to lose weight but you have a busy schedule, then this 15 minute weight loss yoga routine is perfect for you.
Weight loss has been a constant worry for a lot of people. What we fail to understand is , weight loss is a holistic journey, it is not about punishing the body by trying to overtrain the wrong diet or avoiding every pleasure in food.
Manisha Kohli, yoga expert, founder Aum your way says, “Personally for me, I have struggled with it for months, till I designed the most holistic approach there can be to losing and maintaining that weight. It actually as simple as the 3 basic steps –
- Physical movement
- Mental work
- Correct nutrition.
Yoga for me has been a holy grail in losing the fat, getting my metabolism up while feeling great in my body. The weight loss primarily happens through your breath, one of the main sources that helps regulate your stress levels while releasing toxins, pushing oxygen required into your organs to aid in digestions, activating your thyroid gland and so many more functions, that it becomes a natural process for your body to shed the extra kilos.”
“Yoga teaches you to have a healthy relationship with your body and mental state to create a simple way of letting go of free radicals in the body, that cause your body to remain in fight and flight which in turn shuts down your metabolic and other activities till the threat has passed. We call it the lifestyle nowadays, the constant fight & flight mode,” she adds.
Here are a few poses suggested by yoga expert Manisha Kohli that can aid in digestion, move inches off the major muscles and help you lose weight in a healthy way.
Pachimottanasana (Seated Forward Bend)
Paschimottanasana (Seated Forward Bend) is a foundational pose. Extending the top half of the body over the seated lower half helps stretch the entire back of your body to enhance your physical flexibility. Folding inward in this way also brings mental calm. It is very helpful in reducing obesity. It also cures many stomach problems such as constipation, acidity etc. People suffering from diabetes must do this asana daily, as it helps in controlling diabetes. It is good for back pain also. It makes the backbone flexible and strong.
Ustrasana (Camel Pose)
Camel Pose stretches your abdomen, chest, shoulders, the front of your hips (hip flexors), and the front of your thighs (quadriceps). It also strengthens your back muscles, the back of your thighs (hamstrings), and buttocks (glutes). This pose effectively reduces fat from the stomach, thighs, arms and hips. This pose helps in shaping up the body without any rigorous workout. Other than this, it also helps in relieving mental stress.
Three-Legged Downward Dog (Eka Pada Adho Mukha Svanasana)
Benefits of three-legged downward dog pose include strength and balance building, energising the nervous system and relief from stress, headaches, fatigue and poor digestion. Very beneficial in pushing oxygen into the brain and face while also beneficial for muscle degenerative diseases like osteoporosis.
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Downward Facing Dog (Adho Mukha Svanasana)
Downward dog (Adho Mukha Svanasana), sometimes referred to as a downward-facing dog or down dog, is a standing yoga pose where the yogi stretches their whole body on all fours, similar to the way a dog stretches. This yoga pose is often performed during Vinyasa and Ashtanga styles of yoga, either as a transitional or a resting pose
Stretches the lower body: The inversion of downward dog helps you get into position to stretch the hamstrings, calves, and ankles fully.
Strengthens the upper body: Downward dog is a weight-bearing exercise, so it’s effective at building strength in your shoulders and arms. This yoga pose also engages your midsection to help build strong abdominal muscles.
Stimulates blood flow: Downward dog is a position that places your heart above your head, allowing gravity to increase blood flow and improve your circulation.
Improves posture: Downward dog opens up the chest and shoulders, which can help straighten your vertebrae and align your spine, leading to overall improved posture.
Fine-tunes your foot muscles: This pose stretches and strengthens the major muscles and bones in your body and the smaller muscles in your feet, like the plantar fascia, which is the ligament that connects the heel to the front of the foot. Strengthening this part of your body can improve your walking and help prevent injury to this area when you’re performing more strenuous physical activity.
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Trikonasana (Triangle Pose)
Trikonasana, also called triangle pose, is a foundational standing pose in yoga that strengthens and lengthens the hamstrings and groin while also opening the shoulders and stretching the hips. "Trikona” is a Sanskrit word for “triangle,” while “asana” means “pose.” The foundational posture is named for the triangle shape your body makes as you bring your bottom hand to the floor and keep your feet grounded during the move.
Increases stability: Trikonasana activates your core muscles, which aids in balance and stability.
Stretches and lengthens the spine: This pose can reduce stiffness in the spine and back, resulting in increased flexibility.
Open the hips and shoulders: Trikonasana unlocks the hip flexors and shoulders, increasing mobility and reducing injury risk. Perform this pose on both sides to get equal benefits to the right hip and left hip.
Stimulates your organs: Trikonasana activates your core and upper body, which can stimulate your digestive organs, potentially improving your metabolism.
Reduces stress: Trikonasana can target the lower back, which is where some people carry their stress. This pose can help release that tension, resulting in reduced anxiety and a more stable emotional state.
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