Yoga has derived its name from the Sanskrit word ‘Yoking’ which means ‘Union’. Tracing back to 3000 BCE, yoga has its roots in ancient India. Whether you opt for power yoga poses for weight loss or a simple meditation for overall well-being, all have a traditional base with little modification.
Traditional yoga includes meditation, asanas, and chants that bring positive vibes to the body. However, the uniqueness of yoga is it heals the body both physically and mentally. The kind of energy that you will get after days of yoga practice has no match to any other activities.
Weight loss is a serious issue for most of us. Doing a severe workout at the gym or lifting weights may not be your cup of tea. Along with losing weight, yoga brings a change in your overall lifestyle. Power yoga is a sort of cardiovascular workout with mental well-being.
It is an added-on version of traditional yoga. It is intense, faster, and focuses more on building the strength of the body. By sharing the common qualities with the Astanga branch, it will make you more flexible and strong. Power yoga immensely increases the internal heat of the body, which in turn enhances resilience.
Based on a beginner, mid-level, and expert there are many power yoga poses for weight loss that you can opt for. However, in this article, we will be discussing the best 7 yoga poses. We will be describing more yoga poses for different functions in upcoming articles.
Benefits of Power Yoga Poses for Weight Loss
Power yoga has become popular because it plays an important role in toning the body’s muscles and making you feel fit and healthy from the inside. So, before knowing the power yoga poses for weight loss, go through the list of all benefits that it gives you.
- It increases the flexibility of every part of the body
- Most importantly, it burns calories
- Gives strength to the gluteal muscles
- Helps you to relieve stress
- Tones your body
- Makes your inner soul feel good
- Helps in building stamina
- Lastly, it increases metabolic activity which is very necessary to lose weight.
7 Power Yoga Poses for Weight Loss
Core cardio sessions will help to lose twice the amount of calories as power yoga poses for weight loss. However, they do not play any role in body toning. If you want a vigorous weight loss program with proper fat burning, add two sessions of power yoga every week with cardio to get the best results.
But, before we start, we recommend you consult a doctor or yoga expert, if you have any ailments. All power yoga poses for weight loss have certain precautions and restrictions. So, do not take any major step just to lose weight even if you have health issues. Besides, do not perform asanas during menstruation and pregnancy. For pregnancy, there are few specific yoga postures. Perform those only.
1. Pawanmuktasana (Wind Relieving Pose)
This asana is easy and beginners can definitely try this at home. In general, try to do this early in the morning on empty stomach. This is one of the easiest power yoga poses for weight loss.
Steps to Follow:
- Lie down on your yoga mat.
- Place your hands on either side of the body.
- Fold your legs in such a way that the knees come near the chest.
- Put both hands on the legs and press them across the chest.
- Try to lift your head and bring it closer to the knees.
- Stay in this pose for 10-15 secs.
- Slowly bring back the head to the previous position and exhale out.
- Unfold your legs and make them straight.
- Relax.
- Repeat this 15 times.
Benefits:
- It reduces belly fat
- Strengthens abdominal muscles
- Helps in weight loss
- Relieves constipation and helps in digestion
- Tones the muscles of buttocks, legs, and arms
Precautionary Measures:
Skip this asana, especially if you have any of these issues.
- Abdominal surgery
- Piles
- Hernia
- Hyperacidity
- Neck pain
- Hypertension
- Neck pain
- Slipped disc
- Testicular ailments
2. Garudasana (Eagle Pose)
Certain power yoga poses for weight loss are meant for experts and mid-levels. Garudasana is one of them. It requires a bit of flexibility. So, before trying this one, make sure you have done yoga poses for beginners and your body is not very stiff.
Steps to Follow:
- Stand straight with hands on either side.
- Stretch your arm forward.
- Bend your knees slightly.
- Put your body weight on the left foot.
- Cross the right thumb over the left ankle in a wrapping position.
- The right thigh should be positioned on the left thigh.
- Wrap up the right arm over the left one.
- Make sure your arms are now perpendicular to the floor.
- Note that the back of the hands will face each other.
- Press the palms together with fingers pointed upwards.
- Try to hold this position for 10 seconds.
- Slowly release the hands and bring them back to their previous position.
- Bring the feet back to the rest position.
- Repeat this asana using both sides 10 times.
Benefits:
- Helps in stretching muscles of hips, shoulders, upper back, thigh, and calf.
- It controls the amount of food consumption.
- Aids in fighting obesity.
Precautionary Measures:
Do not perform the asana if you have any of these problems.
- Varicose veins
- Bone or joint injury
- Severe arthritis
- Any pain or ailments in hand and legs
- Vertigo or inner ear ailments (as the asana is based on balancing)
3. Paschimottanasana (Seated Forward Bend Pose)
This is among the mid-level power yoga poses for weight loss and is perfect to do in the early morning. The asana is among the power yoga poses for weight loss that is done in a sitting position. Initially, it may be a bit difficult. However, you can do it successfully with regular practice.
Steps to Follow:
- Sit straight with the legs stretched outwards.
- Make sure your spine is erect.
- Toes should be bend inwards, i.e., towards you.
- Inhale and extend your hand upwards above your head.
- Exhale and bend forward from the hip joint.
- Your chin should be moving towards the toes.
- Touch your feet with your hands.
- Do not do forcefully. Let them reach the location naturally.
- Try to drop down your head.
- Breathe for 15-20 seconds.
- Come back to the sitting position slowly.
- Start doing at least 3 times for the first time and then increase the count gradually.
Benefits:
- It tones the shoulder muscles.
- Aids in stretching of hamstrings, lower back, and hips.
- It tones the abdominal and pelvic organs.
- The asana helps in fat burning and acquiring a flat tummy.
- It manages diabetes because this pose massages the pancreas to secrete insulin.
- Digestion improves with this asana.
Precautionary Measures:
With the following problems, you cannot perform Paschimottanasana.
- Sciatica
- Slipped disc
- Breathing troubles
- Diarrhea
- Back ailments
- Ulcer
4. Ardha Matsyendrasana (Half-fish Pose)
This asana is among the expert-level power yoga poses for weight loss. The yoga derived its Sanskrit name from the great sage, Matsyendranatha, a preeminent teacher of Hatha Yoga.
Steps to Follow:
- Sit straight by extending the legs outward.
- Now, bend the right and left legs.
- Put the right leg on the other side of the left leg near the knee.
- Keep the left elbow near the right knee.
- Clasp the right ankle with the left hand.
- Exhale and twist your body towards the right shoulder.
- The twist should be maximum so that you can experience the stomach stretching.
- Count 15 seconds and stay in that position.
- Relax back to the normal position.
- Do the same with the opposite side.
Benefits:
- Enhances digestion and elimination
- Maintains spine health
- Helps to reduce belly fat
- Stimulates livers and kidneys
- Helps to combat asthma and breathing problems
Precautionary Measures:
Follow these ailments and problems. If you have any of these skip this yoga.
- Abdominal surgery
- Stiff spine (need expert supervision)
- Hernia
- Ulcer
- Hyperthyroidism
5. Ardha Chakrasana (Half Wheel Pose)
Beginners can perform this power yoga also. You should do the asana in the morning or evening on empty stomach. It looks like a half-wheel and hence the name. Ardha Chakrasana is one of the easiest yet effective power yoga poses for weight loss.
Steps to Follow:
- Stand straight with an erect spine.
- Keep your feet close together.
- Now, bend your elbows.
- Support the back with the help of palms.
- Exhale.
- Gradually bend backward as much as you can.
- Stay in this position for 15 seconds with normal breathing.
- Inhale and slowly come back to normal position.
Benefits:
- It helps to remove fat from the sides of the body.
- Additionally, it removes thigh fat.
- The asana gives strength to the abdominal and back muscles.
- The stiffness of hip joints is removed.
- Breathing is enhanced by it.
- Also, it is very good for neck muscles.
Precautionary Measures:
Do not perform Ardha Chakrasana if you have any of these problems.
- Hypertension
- Vertigo
- Neck injury
- Acute back pain
- Spinal injury
6. Dhanurasana (Bow pose)
The final position of the asana looks like a Dhanush or bow. Not only that it is one of the most important yoga for weight management, but it also has other immense benefits on the body. Dhanurasana is an expert level asana. It needs a certain level of flexibility obtained by the beginner power yoga poses for weight loss.
Steps to Follow:
- Lie down on the mat in a prone position i.e., on your stomach.
- Exhale and fold your legs backward.
- At the same time, place your hand back and hold the ankles.
- Remember, you have to hold the ankles and not the feet.
- Now, inhale and start raising your head, thighs, chest towards the center as much as you can.
- Keep the body weight concentrated at the lower abdomen.
- Look upwards towards the sky and breathe normally.
- Next, simultaneously bring the head down and legs down up to the knee joint only while exhaling.
- Stay in this position for 10 seconds or as long as you can hold.
- Gradually return to the initial position.
- Start with 10 times initially and increase with passing days.
Benefits:
- It gives maximum stretching to the abdominal muscles. Therefore, weight loss is possible with regular practice.
- The asana effectively boosts the nerves. Hence, it works against lethargy.
- You can get relief from slip disc pains with this asana.
- It gives a toning to the muscles of the entire body.
- It maintains liver and kidney health.
Precautionary Measures:
You need to avoid Dhanurasana if you already have the following physical problems.
- Heart-related ailments
- Hypertension
- Hernia
- Ulcer
- Sciatica or severe backache
- As it boosts nerves, do not perform this pose before sleep time.
7. Uttanpadasana (Raised Feet Pose)
This effective yoga is for everyone. Like all other power yoga poses for weight loss, this has to be done on empty stomach. Preferable time is in the morning or evening. Initially, it may be a bit tough, but gradually, it will be an easier one.
Steps to Follow:
- First, lie down normally on your back.
- Rest your arms by the side.
- Make sure your legs are straight and close together without any gap.
- Stretch your legs.
- Start inhaling and raise both legs jointly to 90 degrees straight without bending knees.
- Hold it as long as you can.
- At this time, breathe normally.
- Next, exhale and let the legs come to the initial position.
- Follow the same process, but this time, lift the legs to 60 degrees only.
- Do a similar action with a 30-degree lift.
- Continue the total procedure for 5 times
- The lower the angle is the higher you will feel the vibration and tension in abdominal muscles.
Benefits:
- It is the perfect yoga for losing lower belly fat.
- You will get perfect abs without going to the gym.
- It is the best yoga for hernia treatment.
- The asana makes the legs stronger.
- It is a great remedy for gas-related issues.
- It is extremely good for thigh and hip muscles.
Precautionary Measures:
You should avoid Uttanpadasana if you have any of the following problems.
- Severe back pain
- Hypertension
- Slip disc
- Abdominal injury
- Ulcer
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The End Note
Power yoga poses for weight loss are only a small section of the large options available in the world of yoga. Every yoga pose has multiple functions. For instance, apart from losing weight, asanas may keep your liver or kidney healthy.
In the upcoming articles, we will be describing more yoga poses and their health benefits. So, stay connected with us and let us know your queries.
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