It is true that yoga doesn’t burn as much calories as an aerobic class or a run, but you are bound to strengthen your muscles, work up a sweat and leave that class feeling invigorated and refreshed. According to Harvard Medical School Health Publication, a hatha yoga class, which is a less vigorous form of yoga than ashtanga, actually burns equal amount of calories as gymnastics, competitive volleyball, water aerobics and horseback riding, about 240 to 356 calories every hour. This however depends on individual body weight.
While ashtanga yoga is not a vigorous cardiovascular workout, it does support weight loss in various other ways. It qualifies as a muscle building and strength-training exercise, while offering a series of mental health benefits.
Here are some of the ashtanga yoga poses that will help you feel positive and energetic on your journey to weight loss.
The Shalbasana also known as the Locust Pose encourages the development of good posture as well as a fit body. This pose not only helps you slim down but also tones your body. The Salabhasana strengthens your shoulders, back, thigh and calf muscles.
To perform this workout:
➢ Lying on your tummy, extend your legs and feet behind you.
➢ Your hands should rest at your sides and your palms up. With your forehead and chin resting on the floor, raise your right leg off from the ground, roughly 10 inches.
➢ Ensure the leg is straight. Lower it down then try this with your left leg.
➢ After doing this successfully, your next goal will be to lift both legs from the ground, roughly 10 inches.
➢ Hold this pose for five inhalations.
Setu Bandh (Bridge Pose)
The Setu Bhandasana also known as the Bridge Pose works the hips, spine, chest and neck. And by doing so, it helps burn fat from these areas.
To perform this pose:
➢ Lie on your back with your feet placed on the floor and your knees pointing the ceiling.
➢ Your palms ought to lie flat on the ground on each side.
➢ Raise your pelvis up using your engaged core until it reaches the same level like your knees.
➢ Slowly release the body to the ground
➢ You should repeat this procedure five to 10 times.
The superb way to end an ashtanga yoga routine is going into a child’s pose. Other than making you loosen up your mind, this pose gives a break to your muscles after a challenging workout. To perform this:
➢ Go down on your fours on a mat
➢ Push unwanted weight back carefully, into your heels while cutting your body down
➢ Your arms should remain extended as you watch your body.
➢ Maintain this pose for as long as desired.
For those who intend to shed off some weight, ashtanga yoga will not only help in improving your posture and adaptability, but also strengthen your muscles and also give you some mental health benefits. You may realize that improved muscle toning slims the body, even without you losing weight. You should however note that ashtanga is not suitable for everyone. Those who are overweight may wish to begin with a less-vigorous practice like hatha yoga.