Yoga is gaining popularity as a way to enhance weight loss. Most fitness professionals recommend at least 3 sessions of 90 minutes or more per week of Yoga if used as a form of exercise to promote weight loss and not just for strength and flexibility purposes. Also, many fitness professionals recommend other forms of cardio be done in addition to Yoga. Typical Yoga practice burns about 150 calories per hour for a 150 pound woman; however some of the other more cardio based types of Yoga such as Ashtanga Yoga can burn about 480 calories per hour for a 150 pound woman.
Here are a few of the many Yoga poses that especially are beneficial for enhancing weight loss.
• Ardha Kapotasana – Begin in vajrasana (sitting back on the heels with the legs folded); Straighten one leg out behind you; Lay the palms in front of the body and rotate the front leg so that the heel is away from the groin; Inhale while stretching the body back so that you are looking up; Hold pose for 10 to 30 seconds; Return to the starting position; Repeat with opposite side.
• Ardha Sarvangasana – Begin by lying on ones back: Lift up the legs until they are overhead and the majority of the weight is on the shoulders and upper back; Support the lower back with the hands while resting the elbows on the floor; Hold pose for 5 to 10 deep breaths; Return to the starting position by slowly lowering the legs back to the floor.
• Paschimottanasana – Begin in dandasana (sitting straight and tall with legs outstretched in front of the body); Lift the arms out to the side then up over the head; Inhale and stretch the spine; Exhale and bend forward from the hips; With each inhale stretch the spine and reach further while keeping the head and neck neutral and not rounding the back; Continue to stretch forward with each inhale until you either can grasp the ankles or shins; Hold the pose for as long as possible; Return to the starting position.
• Suryanamaskar – Begin standing with the feet together and the palms together near the heart; Inhale while raising the arms up above the head then slowly stretch backwards; While exhaling bend forward and touch the ground directly in front of the feet with the head touching the knees; Inhale again while stepping back with the right foot and stretch the back so that the face is up towards the sun; Exhale and step back with the left foot to match the right and form a V with the body keeping the head down so that you are looking at your feet; Continue exhaling and place the forehead, chest, hands, knees and feet on the ground; Inhale again and stretch the back so that the face is up towards the sun; Exhale and return to the V position with head down looking at the feet; Inhale and bring the left leg in close to the body with the foot between the hands on the ground and stretch the back so that the face is up towards the sun; Exhale and bring the feet together with the head touching the knees; Inhale and straighten the body while raising the arms up above the head and slowly stretching backwards; Return to the beginning position with feet together and palms together near the heart.
• Trikonasana – Begin in the Downward Facing Dog (the body forms a V shape with palms and feet on the ground and the head facing the feet); Bring left foot to the left palm; Raise the right palm from the ground and raise it to point at the ceiling; Twist the head to look at the ceiling; Lower the head and arm to place the palm back on the ground; Step back with the left foot returning to the Downward Facing Dog position; Repeat with opposite side.
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