Yoga
is an excellent technique to relax the body and raise flexibility. It’s
also great for toning muscles, and increasing strength and balance. If
you’re looking for some beginner information about yoga for weight loss,
this blog will give you five basic positions and five positions for
weight loss. Beginners of yoga should use a yoga mat or carpeted area
for their poses. Also, remember to breathe.
Five Basic Positions
1. The Mountain Pose
Stand with feet slightly apart, shoulders relaxed and your
arms at your side. Breathe in and lift your arms up and over your head.
Your palms should be facing each other, and your arms should be
straight. Reach up toward the sky with your fingertips. Exhale as you
lower your arms to your sides once more. Your movements should be fluid
and easy. Don’t overextend yourself, or you’ll hurt your muscles. This
move is great as a warm-up to stretch your muscles.
2. The Child’s Pose
Sit back on your heels with your shins to the floor. Draw
your chest forward and rest your forehead on the mat or carpet before
you. Lower yourself as close to your knees as you can, and extend your
arms out in front of you. Inhale and exhale as you hold this pose. Like
the pose above, this is a great warm-up, or you can use it as a
cool-down after your workout.
3. The Downward Dog Pose
You start in this position on all fours, hands directly
beneath your shoulders and knees directly under your hips. Move your
hands forward a few inches and spread your fingers apart. Press your
palms into the mat or carpet, and bring your hips upward into an upside
down V position. Your knees should be slightly bent to avoid locking
them and cutting off circulation. Hold this position as you inhale and
exhale three times.
4. The Cobra Pose
You will begin this pose by lying facedown on the ground
with your thumbs beneath your shoulders and the tops of your feet
against the floor. Pushing your hands into the floor, lift your chest
off of the floor so your back is curved. Remember, don’t push yourself
too hard. Return to the floor, and repeat the position.
5. The Warrior I Pose
Five Weight Loss Positions
1. The Warrior II Pose (Works the abs, hips, and thighs)
This move is similar to the Warrior I pose. Like the
Warrior I pose, you will begin by standing with your arms at your sides.
You will step forward with your left foot, again separating your feet
by about three or four feet. You will turn your left foot slightly
inward and your right foot ninety degrees. Bend your left knee ninety
degrees, and straighten your right leg. This time, instead of raising
your arms up over your head, you will spread your left arm parallel to
your left leg, and your right arm will be parallel to the floor and
above your right leg. Looking out over your left arm, you will hold this
pose for one minute, switch sides, and repeat.
2. The Tree Pose (Works the sides of the abs)
In this pose, you will begin by standing with your arms at
your sides. Place the bottom of your left foot in the side of your right
thigh with your knee bent to the side. Lift your arms and press your
hands palms together in front of your chest. Inhale and exhale two times
then lift your arms above your head as you inhale a third time, palms
still facing inward and fingers stretched toward the ceiling. Exhale
then inhale and bend your torso to the left. Inhale, and straighten your
toros. Repeat this move three to five times then switch sides. Please
note that this move requires some balance so please be careful as you do
this move.
3. The Rocking Boat Pose (Works the abs and back)
Sit on the mat or carpet with your knees bent and your feet
flat on the floor. Your hands should be on your thighs with your torso
and head straight. Lean back 45 degrees, and lift your legs so your feet
point up toward the ceiling about 45 degrees off the ground making a V
shape with your body. Extend your arms so they’re parallel to the floor.
Repeat three to five times.
4. The Bow Pose (Works the arms, legs, and abs)
Lie on your stomach on the mat or carpet. Bend your knees
and bring your feet toward your head. Reach around with your arms, and
grasp your ankles. Lift your shoulders from the floor as you pull on
your ankles. Hold as you breath in and out then release.
5. The Side-Stretch Pose (Works the abs, arms, and legs)
Stand and separate your feet a little wider than your hips.
Turn your chest and your feet to the right, and bend forward. Keep your
legs straight as you bend over your right leg until your chest is
parallel to the ground. Reach toward the floor with your hands, bending
down more each time you exhale. Repeat the move toward the left.
Things to Remember
Although yoga doesn’t seem as hard of a workout as walking
or running, you still have to remember to stay hydrated and breathe.
Also, if you’re more of a visual learner, you might want to consider taking a yoga class.
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