Why Yoga is Effective for Women’s Fat Loss?
In the upcoming decade, where obesity is an emerging global issue, yoga for weight loss appears to be one of the sustainable and holistic measures, especially for women.
“ योगश्चित्तवृत्तिनिरोधः ”
This Patanjali Yoga Sutra defines yoga as the process to control the mind’s constant thinking and distractions. Thus, practicing yoga daily not only works on the body but also helps make the mind more stable and regulated.
The increasing cases of PCOS, thyroid disorders, and osteoarthritis these days have proved to be extremely challenging for women. One of the risk factors for these diseases is the development of excess fat in the body. This naturally raises the question: How does yoga help with weight loss?
The answer lies in its core practices — Asanas and Pranayamas. Practicing yoga daily helps build healthy habits, which not only helps a woman bring consistency and activeness but also boosts metabolism, which leads to burning of excess fat. With this, it maintains inner strength and brings out positivity.
Yoga Asanas for Weight Loss
Out of the numerous asanas that can help women lose weight, the following are yoga asanas that can be easily performed at home. For the women who wish to reduce belly fat, they can incorporate these asanas into their routine.
1. Surya Namaskar (Sun Salutation)
Though Surya Namaskar helps lose fat, it is also a form of reverence to the Sun. It not only promotes weight loss but also helps build a strong and determined mind, just like the Sun. This is a 12-step sequence where, each time before starting the sequence, the mantras are recited and the asanas are performed as follows.
- Pranamasana (Prayer Pose)
- Hasta Uttanasana (Raised Arms Pose)
- Uttanasana (Standing Forward Bend)
- Ashwa Sanchalanasana (Equestrian Pose)
- Dandasana (Plank Pose)
- Ashtanga Namaskara (Eight – Limbed Pose)
- Bhujangasana (Cobra Pose)
- Parvatasana (Downward-Facing Dog)
- Ashwa Sanchalanasana (Equestrian Pose)
- Uttanasana (Standing Forward Bending)
- Hasta Uttanasana (Raised Arms Pose)
- Pranamasana (Prayer Pose)
Benefits
- Activates many endocrine glands.
- Balances hormones.
- Regulates digestion.
- Improves respiration.
2. Bhujangasana (Cobra Pose)
How to perform?
- Start by being in a prone position,
- Lift the chest upwards using the support of the hands.
Benefits
- It helps reduce belly fat.
- Enhance jawline definition and tone the neck area.
- It regulates digestion.
- Improves spinal flexibility as well as respiratory functions.
3. Trikonasana (Triangle Pose)
How to perform?
This pose is performed in two parts, firstly facing left and then right.
- Start by standing with the feet extending apart and knees unbent.
- Turn the left foot completely to the outside, and the right foot intact.
- Bend down towards the left foot with one hand while raising the other arm upwards, hence forming a triangle.
- Repeat the same set of steps facing the right side.
Benefits
- It improves core strength.
- Helps reduce belly fat.
- Enhances blood circulation, respiration and digestion.
- It also improves the flexibility of the hamstring muscles, which can improve muscle definition in the thighs.
4. Ustrasana (Camel Pose)
How to perform?
- Start with kneeling on the floor.
- Then bend backwards.
- Place the palms on the feet.
Benefits
- Beneficial for women suffering from PCOS, by regulating the menstrual cycle.
- It helps tone one’s core and neck region, improving the posture from within.
5. Navasana (Boat Pose)
How to perform?
- Starts by being in a supine position.
- Lift the chest and legs simultaneously, off the ground.
- Thus, forming a “V” shape, which resembles a boat.
Benefits
- Helps strengthen the core.
- Stimulates digestion.
- Tones the muscles of the legs and arms.
Final Thoughts – Woman Embracing Yoga for Sustainable Weight Loss
Performing these yoga asanas daily can not only help women tone their bodies but also attain a healthy lifestyle, moving a step closer towards a balanced way of life that incorporates a proper framework of mind as well as body. However, performing these asanas during menstruation or pregnancy is not recommended as it can lead to unwanted complications.
Thus, yoga can become your lifelong ally in attaining and preserving holistic well-being, and Habuild’s Free Yoga Challenge can be a perfect start, helping women begin their journey towards establishing healthy living.
