5 Yoga Exercises To Lose Weight Fast – Can yoga make you lose weight? Yes! There is little thought, but there are many yoga postures to lose weight and lose belly fat.
The abdominal part is also one of the areas of the body where it is the most difficult to lose fat.
To top it off, most of the time, it’s the first thing people notice when they see you in tight clothing, at the beach or at the pool.
It’s not always great for self-esteem, but that’s not all. The belly is one of the most dangerous places to have fat.
Indeed, it can be a harbinger of heart disease, type 2 diabetes, insulin resistance, and even some forms of cancer. So that’s another good reason to get rid of those unwanted fats.
Many exercises can help to lose belly fat, among them yoga is the most effective. It can be practiced by anyone in good health.
However, it is important to understand that to eliminate belly fat, it is first of all necessary to focus on nutrition because it represents 70% of the result (and your health).
Associated with good food hygiene, the consumption of fruit or vegetable juice to lose weight, 4 to 5 yoga sessions should take effect quickly. Here are the 5 yoga exercises to lose weight quickly.
1. Bhujangasana (The Cobra Pose)
This exercise strengthens the abdominal muscles and helps reduce belly fat. The perfection of the cobra pose can also strengthen the back, the abdomen and generally the entire body.
It also has the benefits of softening and solidifying the spine.
- Lie on your stomach, legs outstretched.
- Place the palms on the ground, below the shoulders.
- Check that your chin and toes touch the ground.
- Inhale and slowly lift your chest, try as much as possible to raise your back vertically.
- Once you look like a cobra, at least in the pose, hold the position for 15 – 30 seconds depending on your ability.
- On the exhalation, rest your entire body on the ground in the initial position.
- Repeat this exercise at least 5 times with a relaxation period of 15 seconds after each repetition.
- Do not do this pose if you have back injuries, hernia. If you are pregnant, do not practice this exercise.
2. Dhanurasana (The Posture of the Bow)
The posture of the bow is also ideal for strengthening the legs, back, and abdomen. This exercise gives your abdomen a complete massage.
It activates the digestive system, fights constipation and is a good stretch for the back.
- Lie on your stomach, legs stretched, arms placed on each side of the body.
- Then bend your knees and reach your ankles with your hands.
- Inhale, lift and bend your head back. At the same time lift your legs as high as you can.
- Hold this position for 15-30 seconds. Breathe normally while holding the pose.
- On exhalation, slowly return your body to the supine position.
- Repeat this operation 5 times with a break of 15 seconds after each repetition.
3. Naukasana (The Posture of the Boat)
One of the best yoga postures to have a flat belly. It also has benefits for the stomach and helps strengthen the back and leg muscles.
- Lie on your back, legs stretched out, arms at your sides.
- On inhalation, start raising your legs without bending your knees.
- Raise your legs as high as possible.
- Now, raise both arms keeping them straight and try to reach your toes.
- Try to get closer to a 45-degree angle.
- Breathe normally and hold this pose for at least 15 seconds.
- Exhale gently and release.
- Repeat this at least 5 times with a relaxing break of 15 seconds between each repetition.
4. Kumbhakasana (The Plank Pose)
Simply the best exercise to lose belly fat. It eliminates fat around the abdominals, strengthening and toning arms, shoulders, back, buttocks, thighs, just that!
- Put yourself in normal plank position, inhaling. Stand with your arms outstretched, your palms on the floor (fingers spread well).
- Your body must form a straight line from the heels to the head.
- Hold this position for 15-30 seconds or longer for best results.
- Release the pose by resting your knees on the floor when exhaling.
- If you have back problems, shoulder injuries or high blood pressure, avoid this pose.
- Repeat this exercise routine at least 5 times with breaks of 15 seconds.
5. Pavanamuktasana (Wind-Relieving Pose)
This yoga pose allows a colon massage. It regulates the acid level of the stomach, constipation, relieves lower back pain. In addition, this posture tones the muscles of the abdomen and hips.
- Lie on your back, arms on each side of your body and feet extended. Heels must touch each other.
- Bend your knees and on the exhale, gradually bring the bent knees to your chest, apply pressure on the abdomen with your thighs.
- Hold your knees firmly in place by squeezing your hands under your thighs.
- Again when exhaling, raise your head to allow your chin to touch your knees.
- Hold for 60 to 90 seconds while breathing deeply.
- Exhale slowly, then release your knees. Put your hands on each side of your body, palms down.
- Repeat this operation at least 5 times with breaks of 15 seconds.
For effective and visible results, do 5 repetitions for each exercise at least 3 times a week. The ideal approach is to practice these yoga postures in the morning when you wake up. This will boost your metabolism and put your body on track.
These exercises are not suitable for everyone. Do not practice these poses if you are pregnant, if you have recently had surgery, or if you have back, leg or other injuries. If you feel pain, discomfort, or dizziness during the practice do not continue.