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Best inversion yoga poses for weight loss: Benefits and how to do it

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Should you’re on the lookout for a approach to shed the additional kilos, attempt incorporating these expert-approved inversion yoga poses for weight reduction now!

Dropping pounds isn’t precisely a stroll within the park, and it requires plenty of effort. Sustaining a wholesome weight could be a difficult process for folks as a result of quite a lot of causes, together with hectic schedules and well being issues. Nonetheless, there are numerous methods of shedding pounds, and one of many extra well-liked strategies is inversion yoga, which incorporates yoga poses the place the top is positioned beneath the guts. These poses sometimes contain putting the physique in an upside-down place, both partially or fully, together with poses like headstand, shoulder stand, handstand, and downward-facing canine pose. Inversions are an integral a part of yoga follow and provide a myriad of bodily and psychological advantages.

What are the advantages of inversion yoga for weight reduction?

Inversion yoga poses will be useful for weight reduction as they stimulate blood circulation, tone muscle tissues, enhance metabolism, and cut back stress, all of which may contribute to weight administration when mixed with a nutritious diet and life-style.

Woman happy for weight loss
Inversion yoga might help you reduce weight. Picture courtesy: Freepik

β€œIt’s essential to mix a well-rounded yoga follow with quite a lot of poses slightly than relying simply on inversions to assist reduce weight. Whereas yoga inversion is sweet for weight reduction, it’s important to keep in mind that it is only one facet of shedding pounds. Pairing inversion yoga with cardiovascular train, energy coaching, and a balanced eating regimen is vital to attaining sustainable weight reduction outcomes,” says Yoga teacher Shivani Bajwa.

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Greatest inversion yoga poses for weight reduction

If you’re on the lookout for the perfect inversion yoga poses for weight reduction, attempt incorporating these two efficient inversion yoga poses for weight reduction.

1. Downward-facing canine pose (Adho Mukha Svanasana)

1. Start in your fingers and knees, together with your wrists beneath your shoulders and your knees beneath your hips.
2. Unfold your fingers huge aside and press firmly into the palms, participating your arms and shoulders.
3. Tuck your toes beneath, exhale, and raise your hips up and again, straightening your legs and arms.
4. Your physique ought to kind an inverted V form, together with your tailbone lifting in the direction of the ceiling and heels reaching in the direction of the ground.
5. Hold your head between your arms, chill out your neck, and gaze in the direction of your navel or thighs.
6. Maintain the pose for 30 seconds to 1 minute, respiration deeply, then launch by bending your knees and returning to the beginning place.

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2. Shoulder stand pose (Sarvangasana)

1. Together with your arms by your sides and your palms down, lie in your again.
2. Interact your core muscle tissues, bend your knees, and raise your legs in the direction of the ceiling, supporting your decrease again together with your fingers.
3. Use your core energy to raise your hips off the bottom, bringing your legs overhead till they’re perpendicular to the ground.
4. Hold your elbows shut collectively and your fingers in your decrease again.
5. Straighten your legs in the direction of the ceiling, urgent via your heels.
6. Hold your neck in a impartial place, together with your gaze in the direction of your toes or the ceiling.
7. Maintain the pose for 30 seconds to 1 minute, respiration deeply and fascinating your belly muscle tissues, then slowly decrease your legs again all the way down to the ground.

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Each of those poses interact a number of muscle teams, together with the core, arms, shoulders, and legs, which might help to extend metabolism, burn energy, and promote weight reduction. It’s important to practise these poses mindfully, being attentive to your physique’s limitations and avoiding any pressure or discomfort.

Woman with a weighing scale
Adho Mukha Svanasana and Sarvangasana might help you reduce weight. Picture courtesy: Adobe Inventory

What’s the apt time to do yoga inversion for weight reduction?

The perfect time to practise yoga inversion for weight reduction is within the morning on an empty abdomen or not less than a couple of hours (2-3 hours) after consuming. Nonetheless, it’s important to hearken to your physique and follow while you really feel snug and energised, as a result of:

  • Practising inversion yoga poses within the morning might help awaken the physique and thoughts, offering a pure vitality enhance to start out the day.
  • Additional, inversions are finest carried out on an empty abdomen to keep away from discomfort or nausea. Practising earlier than breakfast permits the physique to completely interact within the poses with out the distraction of digestion.
  • Performing inversion yoga poses within the morning might help kick begin metabolism, which can help in weight reduction efforts. Inversions stimulate circulation and activate muscle tissues, resulting in elevated calorie burn all through the day.

Establishing a daily morning yoga routine, together with inversion poses, might help domesticate consistency in your weight reduction journey. Constant follow is vital to seeing outcomes over time, says the skilled.

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Uncomfortable side effects of inversion yoga pose

Uncomfortable side effects of inversion yoga can embody elevated intraocular stress (stress inside the eyes), dizziness, complications, and neck or shoulder pressure if not carried out appropriately or by these with pre-existing circumstances.

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