Yoga is an old traditional sequence of slow-motion movements that involves all the muscles of the body; Yoga is known for its toning and detoxifying properties, however, it is also considered helpful for losing some sheds. The practice is not as effective as aerobics and other forms of high-intensity workouts in the case of weight loss, but it is a fairly efficient way to shape your body.
Yoga practice is not known for bringing significant weight loss, but it is well known for improving your body shape with stretching. Speaking of yoga stretches, it is noteworthy, however, that while yoga is not enough for weight loss, it definitely helps you by increasing your flexibility and endurance. Try the following movements and see the results in a couple of weeks.
The 10 Best Yoga Poses for Healthy Mind and Body.
1. Sun Salutation
The sun salutation is the most famous and considered effective yoga pose. It is a combination of various poses, which increases its effectiveness and ability to provide a complete workout to your body. The sun salutation ties together mountain pose, forward lean, table pose, downward-facing dog, upward facing dog, and inversion of the entire series. Ideally, and traditionally, an individual should repeat the entire series between fifty and sixty times, gradually increasing the number. The pose is the starting pose and is practiced before each sequence, beginner, intermediate and advanced level. It is recommended to do the sun salutation early in the morning for maximum benefits.
2. Mountain Pose Yoga
As the name suggests, Mountain Pose is believed to be effective in increasing confidence; Mountain Pose is the first pose in the Sun Salutation series and helps the other poses as well. Stand with your hands at your sides, slowly raise your hands up to the ceiling, now lean back slightly while holding the pose, lower your arms to the sides and repeat five to six times in a smooth, flowing motion. Mountain Pose initiates blood circulation in the body and prepares it for more complex movements and curves. In addition, it is useful for toning the lower abdomen, which is one of the main problems for both men and women, since the little “puppy” seems to take forever to disappear.
3. Downward Facing Dog
Have you ever seen a dog leaning its body back? The pose is derived from the action itself. The downward-facing dog is also part of the sun salutation and brings significant benefits to the whole body. The pose comes after bending forward in the respective sets, after bending forward, stretch out and place your palms on the floor, move your feet back into the plank position. After the plank, lift your hips toward the ceiling, lower your arms, and stretch your back down. The pose will work your arms, legs, back, and abs while stretching them all. Hold the pose for five breaths and increase the breaths with regular practice. If you are doing the pose on your own, without the Sun Salutation series, you can do this after you get into plank pose. The pose is good for the agility and slim look that everyone craves.
4. Upward Facing Dog
The pose is in alliance with the previous pose. After doing the full downward-facing dog, return to the plank position, now stretch your hips and thighs toward the ground while supporting your weight on your arms. Your arms will be straight, as a start, you can bend your elbows slightly to support your weight, make sure your knees and legs do not touch the floor, you should be “floating” while keeping your weight on your palms and toes. The pose is excellent for arms, shoulders, back, legs, and thighs.
5. Cat and Cow Pose
Cat and cow pose is one of the warm-up poses like mountain pose, it warms up your body and starts blood circulation, which is important to prevent injury. Get on your knees and palms, with your back straight without any flex or arch, slowly arch your back down while moving your shoulders and hips up, and keep your toes on the floor. After the low arch, move your back and make a deep arch inward so that your back is now pointing to the ceiling, keep the tops of your feet on the floor. The pose maintains the flexibility of the spine which decreases due to osteoporosis and causes flexion.
6. Warrior Pose
Warrior Poses contain two poses, Warrior Pose I and II, and are performed in sets or individually. Warrior poses work the thighs, love handles, and shoulders and increases resistance in the leg muscles. Stand with your legs shoulder-width apart, move your right leg to the right side and jump over it while slightly turning your left leg, straighten your arms at shoulder height parallel to the ground. Hold the movement for five breaths, this is the Warrior pose. For Warrior II, maintain the same position, after five breaths place the lower part of the right arm on the right leg and extend the left arm above the head. Hold for five breaths and repeat on the other side.
7. Cobra Pose
The cobra pose is known for the general stretch it gives your body; works the arms, shoulders, back, abdomen, hips, and legs. Lie face down on a carpeted floor or a yoga mat, your hands aligned with your shoulders in the way you positioned to do a push-up. Raise the upper half of the floor slowly while keeping your legs firmly fixed on the floor, bend from your abdomen back as far as you can comfortably. Don’t stress your back as this will only damage it rather than deposit some benefit, the movement is extremely beneficial for firming the tummy, especially the lower abdomen, which is quite difficult to flatten.
8. Bow Pose
Bow pose is a bit tricky than the postures mentioned above, it needs regular practice and flexibility to perfect the pose, and therefore it is recommended that it not be attempted for the first few weeks. Lie on your stomach, raise your arms and legs, stretch your arms back, and hold your ankles. Wait a few seconds and hold the position, lift your body off the floor while supporting your ankles, Bow Pose is one of the most effective yoga postures and works your whole body.
9. Tree Pose
The tree pose is an excellent pose for beginners who are working on balancing their feet. The pose works your core and strengthens the muscles in your abdomen and legs. To begin, stand on the mat with your feet shoulder-width apart. Lift your left foot and place it on the inner thigh of your right leg. Hold the position for a while and repeat on the other side. Hold the position for at least 8 to 10 breaths before switching to the other side. Learn more about how to pose the tree?
10. Seated Forward Bend
This pose targets the hamstrings of the legs and makes them elastic and flexible. The pose is especially helpful for people with stiff hamstrings, as it helps them relax. To perform the pose, sit on the floor with your legs extended forward. Raise your arms and lean forward, reaching your toes. Keep your abdomen tight and your core engaged. Hold the pose for a few breaths. Learn more about the seated forward bend in yoga (verywellfit.com).
Yoga is an excellent exercise to train your body, lose weight, and add elasticity to your shape. What other yoga poses did you find helpful? Share with us in the comments below.
