Morning yoga is a great way to start the day with energy and focus. Here are three exercises that will not only help you have a better attitude throughout the day, but will also help you lose weight during these Christmas days when the palate is delighted with many dishes to enjoy with in the family.
There are three postures: bhujangasana, navasana and setu bandhasana. Always try them when you wake up to get the best results in the shortest time during this winter season.
What yoga postures help me lose weight?
1. Bhujangasana, also known as Cobra Pose, is a yoga asana performed in a prone (face down) position and is known for its ability to strengthen the back and open the chest.
Start by lying on the floor, with your legs extended and your toes pointing back. Place your palms on either side of your chest, right next to your shoulders. Make sure your legs are fully extended and the tops of your feet touch the floor. Keep your elbows close to your body. Breathe slowly as you press your palms into the floor and begin to straighten your arms. Slowly lift your trunk off the ground, using the strength of your arms. Don’t lean too much on your hands; Try to use your lower back muscles. Continue to lift your trunk, extending your spine. Direct your gaze upward or forward, keeping your neck in a neutral position. Don’t force your head back. Hold Bhujangasana for 15-30 seconds, breathing steadily and deeply. Feel the opening of the chest and the extension of the lower back.
2. Navasana (Boat Pose) is an excellent asana for strengthening the abdominal muscles, improving balance and toning the leg muscles.
Sit on the floor with your legs stretched out in front of you. Lean back slightly as you lift your legs off the floor. Simultaneously, raise your trunk, making a “V” with your body. Raise your arms parallel to the floor and keep them in line with your legs. Hold the posture with weight on your sitting bones, not your spine. Raise your legs to a 45-degree angle or greater if possible, keeping your knees straight. Look at your toes and take a deep breath. Hold the pose for 15-30 seconds, slowly increasing the time based on your strength and endurance.
3. Setu bhanda sarvangasana (Bridge Pose) strengthens the muscles of the legs, glutes and back. Stimulating and healthy for the spine. It opens up the chest and shoulders and can be useful in relieving lower back discomfort.
Lie face down on your yoga mat, with your knees bent and feet hip-width apart. Your arms should rest beside your body, palms facing down. Press your feet firmly into the floor as you lift your hips up. Keep your thighs parallel to each other and your knees in line with your ankles. You can place your hands under your body, interlacing your fingers. You can also leave your arms stretched out on the floor with your palms facing down. Continue to lift your hips until your chest also lifts off the floor. Try to put the weight on your shoulders, not on your neck. Hold the pose for 30 seconds to 1 minute, breathing deeply.
As with any yoga practice, it’s important to listen to your body and adapt the pose according to your own needs and limitations. If you have back problems or injuries, consult a health professional.