Beginner yoga exercises are perhaps the most ancient form of exercise to not only exist but to be famous across the entire globe. It is an ancient way of living that helps to keep the mind and body sharp and in control. The word ‘Yoga’ comes from the Sanskrit word ‘yug’. Yug means the union of our individual and universal consciousness. The Bhagavad Gita, a holy Hindu scripture also says that ‘Yoga is the journey of the self, through the self, to the self.’ Everyone is familiar with yoga. But only a few can adapt this physically, mentally, and spiritually beneficial discipline in their daily lives. It is probably due to the many misconceptions that exist about Yoga.
Many believe that Yoga requires one to be an expert. A beginner cannot do it properly. In addition, yoga is not beneficial for fat loss or the results are very slow. Well, all these statements are completely false. Yoga doesn’t require an expert, even a beginner can perform Yoga. He can observe miraculous changes in their body and mind. Also, it is untrue that Yoga doesn’t help in burning fat or is slow. In fact, it is one of the best long term practices to adopt to lose fat in as less time as just 3 weeks. Before learning about Yoga exercises to lose fat, let’s look at how it helps lose fat and along with some other benefits.
Does Yoga help to lose fat?
Losing fat has two important aspects. Healthy eating and exercise. These exercises help to form right posture for beginners. One of the more crucial things to know about fat is that it is caused due to various factors, from bad dietary habits to stress and anxiety. The secret about Yoga which is not talked about is how it subconsciously pushes a person to adopt a healthier lifestyle hence, reducing fat gain and becoming fitter. Let’s look at some of the many ways in which Yoga helps in losing fat:
- Yoga comprises some of the most basic and yet effective breathing exercises (pranayama). It helps in cleansing, balancing, and refreshing our inner organs and their functions. These along with asanas helps increase metabolism which quickens the process to lose fat.
- Stress is one of the main reasons for obesity. Also as everyone knows Yoga helps relax the body and mind which in turn reduces stress. Hence, reducing fat.
- Modern life leaves our body full of toxins which leads to an unhealthy and fat body. Yoga asanas and pranayama help remove these toxins from the human body. It improves the functioning of the liver and kidney which tend to hold excess weight. Therefore helping to lose fat naturally.
- When the thyroid gland is not working properly, it causes weight gain. If one practices Yoga regularly, it activates the thyroid gland. Hence improving metabolism and fat loss.
- Clearly, one’s stomach has a lot to do with fat gain. Stomach disorders cause bad digestion and cause fat gain. Each Yoga asana helps cure the stomach and improves digestion.
- Yoga helps in restoring a balance in body and mind, which includes better functioning of hormones some of which if not healthy causes fat gain.
- Practicing Yoga creates a clear understanding of one’s mind. It helps make better decisions especially concerning dietary habits. This clear mind leads to a healthy diet which is responsible for the majority of fat gain.
- Just donating an hour to Yoga daily doing asanas and pranayama loses fat and causes major changes in the body.
- Other than fat loss, Yoga also helps improve flexibility, respiration, energy, and vitality. Also metabolism, and many more internal and external factors.
Did you know?
According to the Guinness Book of World Records, 85 year old Bette Calman from Australia is the oldest Yoga teacher.
5 Beginner Yoga poses exercises to lose fat
As seen above Yoga can be very effective for fat loss, though the correct poses need to be practiced to get the desired results. So, today let’s look at some of the poses which are fit for beginners and will help to lose fat in 3 weeks.
1. Virabhadrasana – Warrior pose
A lot of people have fat accumulated in their lower body especially thighs and butts. Warrior pose or Virabhadrasana is very effective in toning legs and strengthening shoulders.
Did you know?
The name was Virabhadrasana comes from Virabhadra who is believed to be a fierce warrior and an incarnation of Shiva.
Benefits to body parts:
This pose strengthens your back muscles, ankle and legs. It stretches the legs, thighs, arms and even the waist making it a good exercise for toning muscles.
Other benefits:
It increases metabolism and keeps the digestive tract clean. This energizes the body and opens the lungs which improve respiration. It is also beneficial for good blood circulation.
Pro tip: keep a smile on your face while doing all the poses, it makes your body feel more positive and gives better results.
2. Setu Bandha Sarvangasana – Bridge
Everyone complains about belly fat and wants a flat tummy or even abs. Well, this pose helps with all that and more. It is simple to practice and gives great results in less time. It derives its name from the visual representation of a person doing the pose, as it resembles a bridge or setu.
Benefits to body parts:
It puts triceps, biceps, hips, psoas and quadriceps to exercise. This pose also stretches the chest, neck and the spine. While practicing this pose, the abdominal muscles and belly are sucked in, it is great for fat burning.
Other benefits:
It helps in calming the brain, reduces stress and depression. It also improves digestion and reduces anxiety, fatigue, backache, headache, and insomnia. Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis
Check out more about Setu Bandha Sarvangasana at Yoga Journal.
3. Prasarita Padottanasana – Wide-Legged Forward Bend
This asana also helps in reducing belly fat in less time. It is among the most effective beginner yoga exercises to improve strength, balance, and flexibility.
Benefits to body parts:
It stretches the Hamstrings, Quadriceps and tones calf, hips and the belly. It is also very beneficial for the lower back.
Other benefits:
It is therupatis for mild depression. Also, helps to reduce stress and fatigue. It improves blood circulation, respiratory system and has beneficial effects on the nervous system. It is also a good exercise of inner peace, awareness, and confidence.
Did you know?
The word ‘OM’ consists of three syllables – A-U-M which is said to represent the ‘sound of the universe and the origin of all sounds. It is chanted to evoke the connection to the universe around us.
4. Sarvangasana – Shoulder Stand
This posture is greatly beneficial for toning legs, butt, and improving flexibility. It improves the balance and stability of the body. Also rejuvenates the organs.
Benefits to body parts:
It is good for Cardiovascular Fitness. As it is an inverted pose, it is good for overall body strength especially for losing belly fat. It also stretches the legs, butt, and shoulders.
Other benefits:
It improves blood circulation and oxygenates the blood. Therefore result in better functioning of the heart. It is therapeutic for the thyroid. It reduces hair fair and soothes the nervous system. This is beneficial during common cold and even help in better sleep and a healthy digestive system
Pro tip: It is advisable to lie down in Savasana after every 30 minutes of Yoga. This is done to rest the body and nervous system and to allow the practice to submerse within us or to allow us to process everything.
5. Parivrtta Utkatasana – Twisted Chair pose
The Parivrtta Utkatasana is sometimes also called the Yoga’s version of a squat. Though it can be a little more intense, the effects are also more visible than other exercises.
Benefits to body parts:
It is very beneficial for weight loss. All yoga exercises for beginners help to fight. It tones the thighs, buttocks, and hips. It stretches and strengthens the mid-and low back, flexor muscles, front of thighs, and other important muscles. This increases flexibility throughout the spins. Also opens the chest, shoulders, and upper back.
Other benefits:
This pose helps with detoxification. Even improves endurance and confidence when practiced regularly. It lengthens side bodies.
Did you know?
Yoga not only cures various elements but also keeps them at bay. Especially various allergies and viruses. This is due to the various breathing and elaborate yoga exercises that cleanse our bodies.
Bonus exercise!
Sun Salutations
The Surya Namaskara, salute to the sun or Sun Salutation is one of the only few Yoga asanas that involves the entire body. It is therefore very beneficial for fat loss. It warms up the muscle by starching, tones the muscle, and even helps trim the weight. Basically removing all the undesired fat from the body. It is often said that beginning the day after these exercises keeps you energetic and fit through the day. It is the whole package and the best way to good health.
Pro tip: Drinking one glass of Dudhi (bottle gourd) juice in the morning along with yoga just for 3 weeks can have amazing results on body fat!
Source: www.patanjaleeyoga.com
Now, time to take out those Yoga mats. Put them to use because these poses can transform your life in just 3 weeks! No matter if you are a beginner or an expert, start practicing these 5 Beginner Yoga exercises to lose fat in 3 weeks.
Cheers to a healthy tomorrow!
