3 Ashtanga Yoga Poses for Weight Loss

Though ashtanga yoga is often seen as a relatively calming fitness routine, when done correctly it can be quite effective at helping you achieve your weight loss goals. In order to have the best results, consider including down dog, warrior one and child’s pose in your routine.

How Does Ashtanga Yoga Help with Weight Loss?

Before learning what kinds of ashtanga yoga poses are best for weight loss, it is important to understand why these yoga poses can help you achieve your long term weight loss goals. Though yoga is often seen as a way to increase flexibility and help unite body and soul, when done properly, it can also be effective at increasing muscles mass. As research has found, the greater the amount of muscle mass an individual has, the higher the metabolic rate, which will therefore result in a greater ability to achieve weight loss. Any type of ashtanga yoga pose that emphasizes increases in muscle gain will be effective at helping you to lose weight.

1. High Plank

High plank is a great strength training yoga pose that can be used to increase muscle mass in your upper body. For optimal benefits in this pose, start by coming onto all fours on your mat. Lift your knees off the mat, so you are now on just your hands and feet. Step your feet back slightly, so that you are in a straight diagonal line from your feet to your hands. Rotate your weight, so that your shoulders are positioned directly above your hands. Hold this pose for at least 20 to 30 seconds for the best results.

2. Warrior One

Warrior one is another great ashtanga yoga pose that can help to increase muscle mass. Warrior one targets the muscles of the lower body. To perform this exercise, start by getting into the down dog pose. Take a few deep breaths, and carefully step your right foot toward your hands, coming into a lunge position. Lift your hands off the ground, and raise your upper body. Reach your arms overhead, and stretch your torso toward the sky as much as possible. Make sure the toes of your right foot are facing straight ahead, and your right knee is bent to a 90-degree angle. Hold this pose for 20 to 30 seconds for best results.

3. Child’s Pose

Child’s pose is a great way to end any ashtanga yoga routine. This pose can not only be effective at helping you to relax your mind, but also gives your muscles the break they need after a challenging workout. To perform this exercise, come onto all fours on your mat. Carefully push your weight back into your heels, lowering your body to the ground. Keep your arms extended in front of your body, and hold the pose for as long as desired.


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