Best Yoga Poses For Weight Loss Fast and Flat Stomach At Home ~ Health Benefit

Best Yoga Poses For Weight Loss Fast and Flat Stomach At Home

The coronavirus has caused lockdown conditions all over the world. The government has announced a 21-day lockdown to prevent coronavirus infection in India as well. In such a situation, people will stay indoors for a long time and from there will work from home.

Best Yoga Poses For Weight Loss Fast and Flat Stomach At Home

In such a situation, some people may find it difficult to do yoga because neither can they go to the yoga studio to do it nor can the yoga teacher come to them. In this case, doing yoga at home is the only way left.

Best Yoga Poses For Weight Loss Fast and Flat Stomach At Home

The beauty of yoga is that it only needs so much space in which a yoga mat comes. Nothing else is needed except for the rest of the atmosphere. For this reason, great yogis of India have also described yoga as a way to live a healthy lifestyle.

If you are doing yoga for weight loss. Or if you want to use this period of work from home to lose weight, then this article is for you. Because in this article, I will tell about weight loss with yoga and rugs.

Yoga to weight loss

Practicing yoga promotes physical, mental and spiritual progress. It also helps you to make yourself better than before.

As far as weight loss is concerned, yes, yoga also helps in weight loss. Especially asana with high activity of yoga.

You can also get the benefits of weight loss with consciousness, awareness and mental peace by doing yoga.

Many experts agree that yoga helps in many ways for healthy weight management.

Best Yoga Poses For Weight Loss Fast and Flat Stomach At Home

Yoga and consciousness

The mantle and spiritual effects of yoga focus on the development of consciousness in the body. This promotes the awareness of the practitioner on many levels. Yoga can make you aware just as different types of food affect the mind, body, and soul.

According to the 2016 study, such people whose consciousness was developed by doing yoga, they could resist even better by eating unhealthy food and favorite things. He was able to sit with his body in such a way that after filling his stomach, he immediately noticed this thing.

It is believed that yoga especially helps people who are tired or have given up on trying other ways to lose weight.

A meta-study conducted in the year 2017 found that training of mindfulness provides positive and short term benefits to wild or overeaters. This also improves their physical activity.

However, it has no direct effect on weight loss. But it is definitely understood that training for mindfulness for a long time is related to weight loss. However, more research needs to be done on this discovery.

Since it is always advised that yoga should not be done after meals, in such a situation you can find that after eating yoga, your eating and drinking choices are getting healthier. After a yoga session, you may also want to eat fresh and unprocessed food.

You can also learn how to chew every morsel/mouth or grass of food properly and eat it slowly. With this, you will reduce food and you will get satisfaction first.

Yoga and better sleep

Practicing yoga can improve sleep quality. You may feel that by doing yoga continuously you are able to sleep deeply easily and for a long time. In an ideal situation, you are advised to sleep between 6 to 9 hours.

Good sleep is directly related to weight loss. A 2018 study found that people who had poor sleep up to 5 times a week had reduced weight and fat loss. While the other group adopted normal sleeping patterns. Their fat and weight decreased much more.

Calorie consumption was limited in both groups, which showed that the lack of sleep has a bad effect on body composition, including weight loss.

Yoga Nidra is a form of resting done by lying down. This practice can help you to sleep soundly and increase consciousness. You can also decide your intentions during yoga Nidra, this can help you in making weight loss goals.

A small study conducted in the year 2018 found that the personnel working in the health services who practiced yoga sleep for 8 weeks were found to have increased levels of consciousness. This consciousness or mindfulness involved working with awareness and not judging anyone from personal experiences.

In addition, there was not much difference in the follow-up on the sleep levels of these workers. However, these scores were better than those who practiced yoga sleep for a long time. However, to understand the results of this study better, a more thorough and larger study is needed.

Yoga and calorie burning

Although yoga is not considered a traditional aerobic exercise, there are some types of yoga that are more physical than any other exercise.

The active, difficult style of yoga helps you burn more calories. This can help prevent weight gain.

If we talk about more physical type sum then Ashtanga, Configuration, and Power sum are examples of this. There are some postures that can burn more calories than hard work like football or run.

Configuration and power yoga are usually performed at the Hot Yoga Studio itself. In these types of yoga, you have to be constantly active, this helps in burning calories. By practicing yoga, you can develop tone muscles and improve metabolism.

Although ancient yoga is not a particularly physical type of yoga, it still helps in weight loss. One study found that ancient yoga was effective in reducing the weight of overweight women and men. Especially the fat stored around the stomach.

These discoveries have aroused a ray of hope especially for those who were unable to do the hard and hard work of yoga due to body weight.

A 2013 study review found that yoga,

Bring positive changes in behavior
Weight loss
Burn calories
To maintain weight
Reducing stress
Raise consciousness

Is a reliable medium of

These factors can help you reduce your food intake and be aware of the effects of overwriting. However, a more in-depth research is needed on these results.

How often do yoga asana for weight loss with yoga?

Yoga should be practiced as often as possible to reduce weight. You can practice more active and difficult for at least 1 hour, 3 to 5 times every week.

On other days, the practice can be balanced with more relaxed, easier yoga exercises. Taking a class of the week, yin and other ancient yoga asanas are really good options.

If you are new or have recently started doing yoga, start at a slow pace and take the practice to the extreme. This will bring strength and flexibility in the body and will also prevent injury.

If someday you are unable to make time for a full class, then practice yourself for at least 20 minutes a day. Give yourself a chance to rest one day every week.

Practice yoga with activities such as walking, cycling, hydrotherapy or other cardiovascular exercises.

As your routine, don't put too much pressure on yourself after a yoga class. Especially if you have gone to a hot yoga class. Since you have lost water weight during class. Instead, you can put pressure on the body at the same time every day.

Some Poses For Home

There are many Yogasanas which can be practiced at home. Especially when you do not have the opportunity or time to attend the full session of yoga.

1. Surya Namaskar

Greet at least 10 Surya Namaskar in a day. To increase the difficulty of this asana, you can hold some asanas longer or increase their speed.
Surya Namaskar Method to do

Pranam asana: Under this asana, you stand up straight and join your hands, then take a deep breath and keep the shoulders loose. Now, while breathing in, raise your hands and exhale while taking a breath.
Hasta Uttanasana: While breathing in this asana, the hands are lifted up and the hands are placed near the ears, during this asana, the whole body is to be pulled upward.
Hastapadasana: In this phase, bending forward and exhaling Breath, keep the hands on the ground near the feet.
Ashwa Sanchalanasana: While performing this asana, the right leg is pushed back and the knee of this leg is touched on the ground. Simultaneously the face has to be moved up.
Staff Pose: While doing this asana, the left leg is pushed back and the body takes the shape of a straight line.
Eight Limbed Pose: Lying is done keeping the ground and mouth and slowly the hips have to be raised upwards. Remember that during this time the chest and chin should be touched from the ground.
Cobra Pose: During this asana, the upper part of the body remains lifted and the rest of the body remains attached to the ground. It is also seen above. Your body is lifted up with the help of hands
Parvatasana: While performing this asana, only hands and feet are fixed on the ground and the rest of the body is up. In this posture, the weight of the entire body is on the hands and feet.
Ashwa Sanchalanasana: This posture is also done like the posture mentioned at number four.
Hastapadasana: The process of the posture of the third number is done again in this step
Hasta Uttanasana: This is done just like the second number posture
Mountain Pose: This is the last step and it stands upright and relaxes the body.

Best Yoga Poses For Weight Loss Fast and Flat Stomach At Home

Surya Namaskar Yoga is one of the most effective yogas that help in weight loss. According to the Times of India report, doing one round Surya Namaskar Yoga burns around 13.90 calories. You can start with 5 sets. It can be taken up to 108 sets when practiced later.

If you compare the calories burned by doing 30 minutes of sun salutation and the calories burned from other workouts, then the difference will be clear. Let's have a look.

Weighty Fting = 120 calories
Tennis = 230 calories
Basketball = 266 calories
Beach volleyball = 259 calories
Football = 290 calories
Cycling (14 - 15.9 mph) = 332 calories
Rock climbing = 363 calories
Running (7.5mph) = 411 calories
Surya Namaskar = 416 calories

2. Naukasan (Boat Pose)

Naukasana is a very good seat in yoga science. A healthy mind resides only in a healthy body. Naukasana not only activates metabolism but also helps to keep your mind stable. This asana can be practiced for up to 30 seconds.
Naukasan Method to do

Sit directly on the yoga mat for the naukasana.
Stretch your legs in front of you.
Place both hands slightly behind the hips on the floor.
Lift the body upwards.
Keep the spine very straight.
Release the breath outward.
Raise the feet at a 45-degree angle from the floor.
Extend the tailbone and bring the hips closer to the navel.
Strengthen the knees. Straighten your ankle.
Pick the ankles and bring them to the eye.
During this time you will be sitting on your butt and tailbone.
Raise your hands high and stretch parallel to the floor.
Breathe at a normal speed and continue to exhale.
Remain in this position for 10 to 20 seconds.
Once practice is done, increase the time.
Release the posture slowly while exhaling.

Best Yoga Poses For Weight Loss Fast and Flat Stomach At Home

3. Phalakasana / Plank Pose

In Phalakasana, the most emphasis is on the stomach muscles. By regular practice of this asana, these tones occur and the body starts getting shapely shape in a short time. This asana can be practiced for 10 to 20 minutes
Method to do Phalakasana

Start Falakasana with Uttanasana.
Now move the right leg back as much as possible.
Now move the left leg back as much as possible.
Raise the body on both palms.
Spread the fingers of the hand and put the entire weight of the body on the claws.
Try to keep the body very straight.
The head, spine, tailbone, hips, knees, and heels will be in a straight line.
Try to press the heel back.
The hands will remain straight.
Do not let the knees bend.
Allow the body to remain in this position for 40 to 60 seconds.
Now bend your knees and place it on the ground.
After this, come to Balasan and rest for some time.

If you are doing yoga to lose weight, then promise yourself to be honest about your practice. Make small, simple and flexible rounds so that they can be easily followed even when the routine changes.

As your practice progresses, with that your consciousness increases. Gradually you start moving towards naturally healthy food and lifestyle. However, these do not guarantee that you will lose weight. But its positive results will definitely be more than the weight loss.

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