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Yoga is more than stretching or meditation—it’s a holistic approach to physical, mental, and emotional well-being. Practising yoga improves flexibility, posture, strength, and balance while also enhancing mental clarity and relaxation. It aligns the body and mind, leading to a healthier, stress-free lifestyle. One of the biggest misconceptions about yoga is that it’s not practical for weight loss. However, specific yoga asanas, especially twisting poses, can activate the core, stimulate digestion, and boost metabolism, making them powerful fat-burning yoga exercises for weight loss.
Yoga and weight loss
If you aim to shed excess weight, trim belly fat, and tone muscles, incorporating twisting yoga asanas for weight loss into your routine can be a game-changer. These yoga exercises for weight loss generate a deep abdominal contraction, which improves digestion and detoxification while engaging multiple muscle groups. The twisting movements vitalize the core, increase calorie burn, and exalt flexibility, leading to faster and more sustainable weight loss.
Yoga asanas for weight loss
Ready to get started? Here are a few twisting yoga poses that will help you burn fat, sculpt your body, and boost your metabolism naturally!
Revolved chair pose (Parivrtta Utkatasana) – The belly fat burner
Parivrtta Utkatasana is acknowledged to be the best pose of yoga to lose belly fat as it strengthens core muscles and tones the abdomen. This pose stimulates digestion, and engages the legs, glutes, and arms, making it a full-body workout. To perform a revolved chair pose stand with your feet together and bend your knees as if sitting in a chair. Bring your palms together at your chest in a prayer position. Twist your torso to the right, bringing your left elbow to your right knee. Hold it for 30 seconds and repeat on the other side. You will feel the burn in your core in 3-5 rounds!
Twisted crescent lunge (Parivrtta Anjaneyasana) – The deep detoxifier
Got love handles? No problem, try this amazing Parivrtta Anjaneyasana, which works on obliques, helping to trim them. One of the most resulting yoga asanas for weight loss–The twisted crescent lunge, detoxifies the internal organs, escalating metabolism while improving balance and strength in the legs. Step your right foot forward into a deep lunge, keeping your left leg extended. Bring your palms together at your chest and twist towards your right knee. Breathe in and breathe out for 30 seconds, then change sides. Feel the twist in your waist and engage your core.
Seated spinal twist (Ardha Matsyendrasana) – The waist slimmer
Seated spinal twist is one of the best yoga for weight loss, which focuses on belly fat by scrunching abdominal organs. Ardha Matsyendrasana relieves bloating or any uneasiness caused due to indigestion, strengthens the spine and tones obliques. Sit with your legs extended, bend your right knee and cross it over your left leg, now place your right hand behind you and your left elbow on your right knee. Twist as much as you can to the right holding it for 30 seconds. Everyday practice shall lead to a slimmer waist and better digestion!
Surya Namaskar (Sun Salutations) – The full-body fat burner
Surya Namaskar is a dynamic sequence of multiple yoga poses, linked together with deep breathing. This energizing flow of yoga exercises for weight loss, stretches and strengthens the entire body, boosting blood circulation, and emphasizing metabolism. It engages the complete body improving endurance, and flexibility, while graciously toning body and weight when performed carefully.
Revolved triangle pose (Parivrtta Trikonasana) – The core sculptor
This posture is remarkable for detoxification and fat-burning! Stand with feet wide apart, right foot forward, now extend your left hand down to your right foot and lift your right hand. Twist your torso while looking at your right hand. Doing this simple yoga to lose belly fat for 30 seconds boosts metabolism and strengthens digestion. Parivrtta Trikonasana engages core muscles, helping to burn belly fat, increases flexibility and tones both arms and legs.
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Twisted boat pose (Parivrtta Navasana) – The ultimate core shredder
Sit on the mat, lift your legs, and balance on your sit bones while holding your hands in a prayer position and twisting side to side. Keep your core tight by focusing on your breathing and repeat for 30 seconds. Parivrtta Navasana aims at the belly strengthens the core and engages arms and legs, helping with full-body toning. It is effective yoga to lose belly fat, improve balance and correct posture.
Setu Bandha Sarvangasana (Bridge pose) – The metabolism booster
Bridge pose is excellent for toning the midsection, activating the glutes, and improving thyroid function, which plays a crucial role in metabolism. It also gently massages the digestive organs, aiding in fat reduction. The best yoga for weight loss and for relieving lower back pain issues as well. It strengthens the hips, core, and thighs, and stimulates metabolism-boosting hormones. Do this pose every day and try to hold for 30 seconds.
Chaturangadandasana (Plank pose) – The full-body toning powerhouse
Chaturangadandasana is essentially a yoga version of a plank, engaging multiple muscle groups at once. It is not only one of the prime yoga asanas for weight loss, but also builds strength, endurance, and stability, which helps to burn fat efficiently. The plank pose strengthens the core, arms, shoulders, and legs. Enhances calorie burn, aiding weight loss. Try to start with a 30-second hold, gradually increasing time to 1-2 minutes to enrich maximum benefits.
Urdhva Mukha Pasasana (Thread the needle pose) – The stress reliever & fat cutter
Being one of the best yoga for weight loss this gentle twisting pose also helps in reducing stress and anxiety. It stretches and strengthens the arms, shoulders, chest, abdomen, and back. Assists in minimizing cortisol levels, thereby inducing balanced food habits for over all body growth and development. Nourishes the spine, shoulders, and arms do hold for 30 seconds per side and repeat twice.