Find Your Zone: Yoga Poses That Promote Weight Loss

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Did you know that every year self-improvement (including “Weight Loss”) is ranked number 1 on people’s New Year’s resolution lists? Try these Yoga Poses to help jumpstart your weight loss goals:

Warrior 2 for weight loss

a. Stand tall with toes facing forward and feet hip-width apart.
b. Take a big step back with the right foot.
c. Push the right heel back so that you’re pigeon-toed.
d. Turn your upper body to the right and inhale as you extend your right arm forward and left arm back. The palms can face down or up.
e. Allow your gaze to go slightly past the left fingertips.
f. Stay in Warrior 2 for as long as you can, and then increase your time in the pose by 1 breath (1 breath = Inhale and Exhale) each time.

Benefits: Strengthens and stretches the legs and ankles, stimulates the abdominal organs and increases stamina.

 

Twisted chair pose for weight loss

a. Inhale as you stand with toes facing forward and feet hip-width apart.
b. As you exhale, bring the hands to prayer position and bend the knees while pushing the hips back, being mindful to keep the knees stacked above the ankles.
c. Take one inhale in this Chair Pose.
d. As you exhale, twist your upper body to the right and place the left elbow on the outside of the right thigh. Keep the back as straight as you can.
e. Stay in this twist for 5-6 breaths, and repeat on the other side.

Benefits: Strengthens the legs and core, improves circulation and digestion.

 

Plank pose for weight loss

a. Start on your hands and knees, with hands about shoulder-width apart and knees about hip-width apart, directly underneath or slightly behind the hips.
b. Take the knees off the floor as you straighten your legs. Keep the heels off the floor.
c. Pull the belly button in toward the spine to keep the core active.
d. Stay in Plank for as long as you can, and then increase your time in the pose by 1 breath each time.
Modification: If you have wrist pain or weakness, place your elbows and forearms on the ground.

Benefits: Strengthens the entire body especially the core, improves circulation.

 

Boat Pose for weight loss

a. Sit on the floor with your legs slightly bent and palms slightly behind the hips on the floor. Inhale as you straighten your back.
b. As you exhale, begin to lean back as you lift the bent legs and feet off the floor.
c. Straighten the legs and stretch the arms alongside the legs, keeping them parallel to the floor.
d. Stay in Boat Pose for as long as you can, and then increase your time in the pose by 1 breath each time.
Modification: Keep the knees bent and feet parallel to the floor.

Benefits: Strengthens the abs, hip flexors and the spine, improves digestion and stimulates the kidneys and thyroid glands.

 

Seated spinal twist for weight loss

a. Sit on the floor with your legs straight out in front of you.
b. Bend the right leg and place the right foot on the inside of your left knee or thigh.
c. Place the right fingertips behind you like a kickstand, and place your left elbow on the outside of the right knee.
d. As you inhale, gently push through the right fingertips as you straighten the spine.
e. As you exhale, twist your upper body to the right, making sure the right knee is pointing up toward the ceiling (and not flopping outward).
f. Stay in this twist for 5-6 breaths, and repeat on the other side.

Benefits: Strengthens the spine, improves digestion, and helps to reduce abdominal fat.

Jheni Solis, Fabletics Master

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