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Gym essentials for beginners – what you need the most

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Gym essentials for beginners
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Before you plan for your excursion to the gym are Gym essentials for beginners that you need. You might have previously planned your excursion to the gym; you arrived and discovered that you had forgotten something. Or you forgot about anything essential, leaving you in a terrible mood before you’ve even begun your workout journey.

We’d like to assist you in this case by presenting a list of the ten Gym essentials for beginners you should keep in your gym bag at all times.




Headphones

You can’t picture jogging on the treadmill or walking on the StairMaster without listening to music, podcasts, and other audio content. As a result, we recommend keeping a set of headphones in your workout bag just for usage at the gym.

Dry Shampoo

When jumping into a shower after a workout isn’t attractive and you’d rather do it at home, having a bottle of dry shampoo in your luggage is the ideal solution. It will absorb all of your perspiration and make your journey home a little more pleasant.


Gym essentials for beginners

Wipes for Cleaning

These are ideal for removing makeup, wiping perspiration away, or simply refreshing oneself. As a result, have a box of cleaning wipes in your workout bag and don’t be concerned if your waterproof mascara smudges.

Exercise Clothes

Always make sure they’re not in your bag. Have a few of nice sets that you may keep in your exercise bag. This way, you’ll be able to change out of your worn clothing as soon as you arrive home — no more damp clothes or garments left in the dryer.




Bottle of Water That Can Be Used Again

It’s important to stay hydrated while exercising. It’s also easy to forget to buy a bottle of water on the way to the gym, so invest in a reusable water bottle that you can fill up at home or at the gym. Stay hydrated while while helping the environment.

Towel

It’s impossible to enjoy sitting on a seat that’s been soaked in someone else’s perspiration, but a towel can help you avoid this problem while also preventing you from abandoning a moist surface. So have that towel handy at all times.




Hair Ties and Hairbrush 

Always keep a hairbrush and a lot of hair ties in your backpack. Nothing is more frustrating than attempting to break your personal best when your hair is stuck to everything. You will never have to deal with this if you bring more than one hair tie with you.

Protein Bars, Shakes

After a workout, you’ll need sustenance, and getting home may take some time. Keep a couple of protein bars or pre-made shakes in your bag and have those snacks waiting for you, not the other way around, because your muscles need to be repaired right now.




Shower essentials

Keep a tiny, waterproof bag in your gym bag with all of your shower essentials for those days when you decide to take a shower. We recommend using a waterproof bag because you don’t want to wash all of your other belongings with shampoo.

Sanitizer for the hands

In the gym, people touch everything, so if you don’t intend on wearing protective vinyl gloves, we recommend bringing hand sanitizer and using it. Make sure you and others are safe!



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8 Most Effective Exercises to Lose Belly Fat Fast

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yoga exercise to lose belly fat fast
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Looking for how to get a flat and sexy stomach? These 8 most effective exercises to lose belly fat fast are just what you need.

In this article, I will cover:

  • The real problem with losing belly fat
  • When is the right time to do these exercises?
  • 8 Best exercises to lose belly fat
  • Easy solution to get started today








Before I get to the solution, let’s start by addressing the underlying problem…

The Problems with Ugly Stomach Fat

When it comes to nasty belly fat, there are 3 main problems people face when trying to lose it.




Problem #1. Belly fat is stubborn.

When people talk about having “stubborn body fat,” they are 99% of the time referring to their stomach and love handles.  This is because belly fat is usually the first place people put on weight and the last place they lose it from.

This is maddening.

Especially when you’re dieting and exercising like you’re “supposed to,” but the stomach will not budge.  It is truly the hardest place to lose weight.




Problem #2. Belly fat is dangerous.

Pretty much every deadly disease known to man is linked to having a large waist circumference. Here’s the shortlist of things excess stomach fat has been associated with:




  • Death: Over 300,000 obesity-related deaths happen every year.
  • Heart Disease and Stroke
  • Diabetes
  • High Blood Pressure
  • Cancer
  • Gallbladder disease and gallstones
  • Gout
  • Osteoarthritis
  • Breathing problems such as sleep apnea, asthma, and others
  • Joint pains
  • And much more




Stomach fat or visceral fat should be much more of a concern than fat found in other areas of the body.

Aside from the physical appeal of having great abs, it also greatly improves your overall health.

Problem #3. People trying to lose belly fat usually do it WRONG.

The real problem that most people face when trying to lose stubborn, unwanted fat is that they focus on the wrong things.




Here’s exactly what that means in a simple equation:

Diet > Exercise

Sure exercise is important, but in the world of health and fitness, diet is 80% of your results and exercise will account for around 20%.  It’s an important 20%, but people need to understand this.




If someone is eating a ton of twinkies at lunch and then doing a few crunches at home in the evening, they should not expect Gisele Bundchen abs anytime soon.

Those are the facts.

Exercising the ability to walk away from the kitchen!

Make no mistake; this is the #1 most effective of the exercises to lose belly fat.  I wanted to make sure to cover this again in case you just skipped down to the exercises.




80% Diet. 20% Exercise.

Don’t forget it!

Okay, here are the best 8 exercises to lose belly fat and for developing abdominal muscles once you have the right diet in place.




1. V-Ups

exercises for weight loss

Begin by laying flat on the floor or mat and slowly raise the arms to meet the knees, forming a V.

Tighten your abdominal muscles, and rely on your core strength to keep you balanced in this position. Hold for as long as possible.

Repeat this move as many times as you can for one minute.




2. Bicycles

8 most effective exercises to lose belly fat fast

This is the #1 rated abs exercise for effectiveness in the world!

The only thing to watch out for is that you move too quickly throughout the movement. Go SLOWLY, and emphasize each rep.

Start with 3 sets of 35 repetitions on each leg. Work up towards 50 on each side.




3. Russian Twists

8 most effective exercises to lose belly fat fast

The biggest mistake people make with this exercise is not keeping their backs flat.  Keep your back as straight as possible, and try not to hunch over.

Practice in front of a mirror if you aren’t sure.




Keep that back straight, and press your chest out. If this feels too “easy,” try holding a 5-10 lb weight in your hands.

Exercise: Start with 3 sets for 20 repetitions total (move slowly).

4. Toe Touch Crunches

8 most effective exercises to lose belly fat fast

This exercise should be felt in your lower and upper abs.




Hold your feet in the air with your lower back firmly against the mat. Remember that throughout this entire exercise, your lower back should stay on that mat. Reach up and try to touch those toes (it’s okay if you can’t, just go as high as you can), and come back down for one.

Repeat this move as many times as you can for one minute.




5. Supermans

yoga exercise

Back fat is about as sexy as a pair of bright yellow crocks… So don’t neglect it, because it’s a part of your core.

Raise your arms and legs as high as you can at the same time for 30 seconds.  If that is relatively easy for you, go up to 1 minute for each rep.

Exercise: Start with 4 sets for 10 repetitions in total.




6. Jumping Planks

8 most effective exercises to lose belly fat fast

Start in the regular plank position, and simply jump your legs out to the sides while holding your feet together.

Keep alternating legs right, legs back, and legs left. Make sure to keep your abdomen tight and engaged throughout this exercise.

Repeat this move as many times as you can for one minute.




7. Toe Touch Variation

yoga exercise

Start by laying flat on the floor.

Reach one arm up as you also raise the opposite leg up at the same time.

Keep the other knee propped up for support, and keep your abdominal muscles engaged.

Repeat this move as many times as you can for one minute.




8. Classic Crunches

yoga exercise

I think we all know how to do a crunch… Make sure you tighten your abdominal muscles as you lift up.

Focus more on engaging your core rather than rushing this exercise to do as many as possible.




A slower crunch done properly is more effective than throwing yourself up as quickly as possible.

Repeat this move as many times as you can for one minute.

Leave a comment below if you enjoyed this article on 8 Most Effective Exercises to Lose Belly Fat Fast or have any questions!




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How to lose belly fat naturally in 1 week – 8 Proven Steps

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How to lose belly fat naturally in 1 week – 8 Proven Steps
photo source: www.freepik.com

How to lose belly fat naturally in 1 week – 8 Proven Steps

If you’re searching for how to lose belly fat naturally in 1 week and fast too, you’ve come to the right place!

Having belly fat ruins the fit of clothes and makes wearing a swimsuit a very self-conscious experience.

The worst part?

Getting rid of ugly stomach fat can be mind-numbingly frustrating to do.

In fact, when losing weight, it is one of the last places fat seems to budge.

Many people have experienced the frustration of losing a few pounds and still feeling as though their stomach has not made any improvement.



It’s tough to stay motivated when you don’t see results.  That’s why we’re going to teach you some of the basics of how to lose belly fat fast and get the flat sexy stomach you’ve always wanted.

If you really want to understand how to lose belly fat fast, you need first to understand what it is and what causes it.

What is Belly Fat?

Belly fat is the fat in the abdominal region and is the most dangerous type of fat there is.

If you’re here just for a cosmetic approach, we totally understand and will give you the right tools to get the flat stomach you want.



However, it is important to be aware that belly fat or “visceral fat” is some of the most harmful and dangerous fat there is.

While arm fat or thigh fat is unsightly, it’s belly fat and waist circumference, in particular, that is linked to heart disease, diabetes, increase cortisol release, and a whole bunch of other things you do not want to have.

In other words: It’s very dangerous to have.  So get rid of it not just to look sexy in your clothes, but also for a healthier and more vibrant life!

Once you understand what it is, the next most important question in the quest of how to lose belly fat fast is…



What Causes Belly Fat?

Having lots of visceral fat is caused by a few different factors:

Overeating

This is the problem hidden in plain sight. Obviously, eating too much food leads to weight gain and more stomach fat.

However, don’t get hung up on the ‘calories in, calories out’ methodology just yet.  You will find that if you focus on eating the right foods, eating less is a natural result.



Hormone Imbalances – Specifically Cortisol

The stress hormone cortisol has been directly linked to higher abdominal fat distribution (1).

It’s important to get your hormones under control and minimize the amount of stress in your life to reduce belly fat.



Bloat  

Often missed in other solutions for how to lose belly fat fast, bloat often causes the stomach to look and feel larger than it should be.

This is usually caused by high sodium intake, excessive carbohydrate intake, and can be a sign of food intolerance.

Aging

Aging doesn’t help with stomach fat.

While this doesn’t mean that you can’t get a flat stomach past a certain age, it should be understood that the older you are, the harder you will likely have to work at it.

If you’re closing in on that AARP discount, don’t get too discouraged.  There are plenty of older people who maintain fit and trim waistlines with the right plan.



Alcohol Intake 

The final contributor to stomach fat is alcohol intake.

Again, studies have shown that alcohol and certain types of alcohol are directly associated with high amounts of belly fat.



As a general rule of thumb, you should cut out alcohol when losing weight.  Only once you’re at the desired weight, should it be reintroduced to the diet.

Biggest Mistakes Most People Make When Trying to Lose Belly Fat

Believing Too Heavily in the “6 Meals/Day” Mantra

There isn’t. There is no metabolic fire that burns hotter with the more time you eat in a day, and that stuff is just hogwash.

A massive meta-analysis on weight loss and body composition proved that there is no relation between the number of meals and calories burned or weight loss (2).



If you like eating 6 healthy meals a day, then that’s great.  However, if you’re eating unnecessary meals/snacks just to “stoke your metabolic fire,” it’s not helping.

Those additional calories are hurting you.  Try intermittent fasting instead.

Trying to Crunch Your Way to a Six-Pack

crunch

In one study, 6 weeks of training just the abdominal muscles had no measurable effect on waist circumference or the amount of fat in the abdominal cavity (3).

This makes perfect sense when looking at the anatomy of the stomach.



how to lose belly fat naturally in 1 week

The irony is that by doing tons of crunches when you’re overweight and not properly dieting, you’re more likely to give yourself a bigger waist by building larger abdominal muscles underneath your fat.

Abs are made in the kitchen.

Crunches will be a waste of time until your body fat is low enough for them to count.



Believing Body Wraps are Going to Fix the Problem

Overnight fixes don’t work, especially if the goal is long-term success.

While body wraps may provide a temporary reduction in waist circumference, it will come right back within a day or two. Put that energy elsewhere.

Alright, now you are finally ready for the main show…



8 Proven Steps to Lose Belly Fat Fast

P.S. Incorporating ALL of these will end up having the biggest impact… especially if you’re trying to drop weight quickly (in a week).



1. Eat Fiber-Rich Foods

Studies have shown that there is a direct link to adding more fiber to your diet and the reduction of abdominal fat (4).

But not all fiber is made equal.

The type of fiber you want to focus on is viscous fiber.  These are the types of fibers that bind to water and slow down the digestion process. This process has been shown to reduce appetite and increase the satisfaction the body has from any meal.

If you want to reduce belly fat, eat lots of fiber-rich foods.  They are found in beans, vegetables, and fruits.



2. Stop Eating Sugar and Cut Carbohydrates

sugar

Plenty of studies show exactly how sugar is directly turned into belly fat (5).

This comes through the process of sugar turning into fructose which is then turned into fat.  Doing a sugar detox is one of the quickest ways to shed a few pounds quickly.

But sugar is not the only type of carbohydrate you should cut out. It’s also beneficial to minimize all carbohydrate intake.  This sort of carbohydrate detox has been shown to be the fastest way to lose weight quickly, safely, and effectively.



3. Add Apple Cider Vinegar to Your Diet

Apple cider vinegar is uniquely effective for weight loss and eliminating stomach fat.

Its abilities to lower blood sugar and curb appetite are particularly effective for those looking to lose weight.

Studies have also shown that those who consume 1 -2 tablespoons daily have a significant decrease in visceral fat (6).



4. Do Yoga.

As discussed before, high cortisol levels lead to more abdominal obesity.

Exercises like long-distance running create a place for chronic cortisol levels to flourish. Try yoga instead.

It’s the only form of exercise proven to lower resting cortisol levels and burn fat at the same time.

Get started by checking out the 13 Yoga Asanas for Weight Loss.



5. Regulate Your Sleep Patterns

For every hour of sleep the body gets that is fewer than 8, the chances of visceral fat increase.

If you’re only getting in 6 hours a night, you’ll likely have a 22% increase in the gain of visceral fat (7). These a reason lack of sleep is associated with cravings, high cortisol levels, poor skin, and other health issues.

Get 8 hours of high-quality sleep every night.



6. Eat More Protein



Most people understand that protein is essential for a slimmer, sexier you. If you really want to know how to lose belly fat fast, it’s all about how much protein you are consuming.

People put on high protein diets lose significantly more fat and visceral belly fat than when placed on lower protein diets (8).

Get serious about your protein intake. Consume no less than 25% of daily calories from protein.

7. Drink Green Tea or Coffee Before You Workout

Studies have shown that those who load up on green tea or coffee before exercising lose more belly fat than those that don’t.

This is because of the caffeine and catechins found in these drinks.



For an especially effective belly fat burning workout, don’t eat 2 hours before working out. Drink either black coffee or green tea, and then exercise.

This will give you the most powerful belly fat burning effects.

8. Eat More Healthy Fat



A study done by Swedish scientists showed a strange result.

Those who ate lots of polyunsaturated fats lost more visceral fat, lost more weight, and gained more lean muscle than those that ate other fats (9).

Polyunsaturated fats can be found in fish, nuts, and seeds.

Lastly, it’s important that you remember to measure your stomach. Your numbers on the scale are not always reliable when it comes to reducing belly fat.

Use a simple measuring tape, and track your numbers every week.  This will help to ensure you’re getting the results you want without all the hassle.



Leave a comment below if you enjoyed this article on how to lose belly fat fast or have any questions!

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Best Yoga Asanas for Weight Loss

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Best Yoga Asanas for Weight Loss
photo source: www.freepik.com

13 Best Yoga Asanas for Weight Loss

Looking for the best yoga asanas for weight loss? You’ve come to the right place. Perhaps the best part about yoga is that it will help you lose weight but also while building muscle and improving flexibility!

Yoga is touted as a way to “burn fat without breaking a sweat!” But is this really true? We’re here to tell you…

Hell yeah, it is!



Yoga has many benefits, including helping you lose weight!

Aside from the physical side of it that helps you burn calories, the main reason yoga can help you lose weight actually comes from the mental side of it.

We all know that stress leads to a poor diet.  Yoga helps to greatly reduce stress, which not only helps you make better decisions but also lowers cortisol levels.

Cortisol is the stress hormone that causes weight gain.  Lowering your cortisol levels will help you naturally lose weight.



As far as the physical aspect of it… We’d like to remind you that you will get out of it what you put into it.

Anyone can go through the motions in yoga without really trying.

Yoga is about challenging your mind and your body and taking it to new lengths.  If you challenge yourself, you will burn more calories, and you will lose more weight.



What is an asana?

Asana is roughly translated from Sanskrit as “pose” or “posture.”  This simply means a “yoga pose.”

The literal translation actually means “to be in a comfortable seated position.”  This comes from the branch of yoga called ashtanga yoga, and it refers to the physical exertion and also the mental relaxation that happens in yoga.

Practicing these asanas will bring you awareness both internally and externally.

The poses below also have their Sanskrit name beside them.



Many of the poses below have the instructions to “repeat on the other side.”  This means that it is a two-sided pose, and it only works muscles in one side of the body at a time.

Always repeat the pose on both sides of the body to build strength and flexibility equally in the body.



1. Wide-Legged Forward Bend (Prasarita Padottanasana)

Best yoga asanas for weight loss

Traditionally, your hands should be touching the floor in front of you in this pose, but we like the extra shoulder stretch!

Spread your feet 3-4 feet apart, and bend forward at the HIPS, not the waist.  This means that your back should be as straight as possible when you bend, and you should not simply “hunch” forward.

If you’re bending properly, you will actually feel a strong stretch in the hamstrings.  Practice in front of the mirror to try to get the correct form.



Hold for 5-6 breaths. If you feel comfortable enough, clasp the hands behind the back.  Try to bring them up towards the ceiling to give the arms and shoulders an extra stretch.

2. Lunge (Anjaneyasana)

best yoga pose for weight loss

This is one of the best poses for stretching the hips.  Many people tend to have tight hips from sitting in front of a computer all day.  It will also help increase your flexibility for the splits if that happens to be one of your goals.

Keep in mind that your hands can be wherever you want them to be in this asana, and their location often determines what muscles you are stretching.



If you raise the arms up and tilt them backward, you will bring this stretch into the back as well as the hips.  You can also bring the arms down to your sides and behind you a bit to stretch the lower back.  The third option is to rest them on the knee in front of you, although you won’t get as deep of a stretch in the hips.

Make sure your front knee is as close to 90 degrees as possible.

Hold for 30 seconds, and repeat on the other side.



3. Half Boat Pose (Ardha Navasana)

Half Boat Pose (Ardha Navasana)



This is a great yoga asana for weight loss because it directly works the tummy!  You’ll feel your ab muscles working hard as you try to hold this pose.

Put your palms down on the ground for balance, and raise the legs first.  When you feel stable enough, raise the arms so that they are parallel with the ground.



If you feel that this is too “easy,” try increasing the space between your knees and chest by leaning back a little and moving the knees a little farther away from you.  You should feel your abs burning if you’re doing it right!

Hold for 30 seconds.

If you feel comfortable in this pose, try straightening the legs for an extra challenge.  This is full boat pose, and it is much more difficult to balance in.



4. Side Plank (Vasisthasana)

YOGA POSES

It’s no wonder that some form of the “plank” made this list of yoga asanas for weight loss.  The plank and all of its variations are great for the abs!

Begin in regular plank position with your palms face down on the yoga mat, shoulder-width apart, and your toes together on the mat.





Tilt your feet to the left so that the outer right side of your right foot is touching the mat and the left foot is on top of the right (as pictured above).

Shift your weight onto your right hand as you remove your left hand from the ground.  Slowly lift your left arm straight up ahead of you towards the ceiling.

Your hips and shoulders should be “stacked” in this pose, meaning that they should directly in line with each other and not leaning forward or backward.

Hold for 30 seconds, and repeat on the other side.



5. Tree Pose (Vriksasana)

15 Basic Yoga Poses For Beginners With Pictures



Don’t be fooled by tree pose.  It’s harder to balance in this pose than it looks!

Bring your left foot in to rest on the inside of your left thigh.  Keep your back straight.  Your body may have a tendency to lean forward when trying to balance but bring your shoulders back up.

Keep your hands pressed together at your heart to help with balance, then try lifting them above your head with your hands pointed towards the ceiling.

Hold for 30 seconds, and repeat on the other side.



6. Revolved Lunge Pose (Parivrtta Anjaneyasana)

yoga pose



If you need to, keep the right hand on the floor next to the left foot for support while getting into this pose.

Try to keep your front knee bent at a 90-degree angle and your outstretched leg straight.

Bring your right elbow to rest on your left knee, and bring the hands together.  Press the hands into each other to increase the stretch in the back and shoulders.

Tighten your core while in this pose for an extra workout in the abs!

Hold for 5-6 breaths or up to 30 seconds, and repeat on the other side.



7. Chair Pose (Utkatasana)

Chair Pose (Utkatasana) 20 minute yoga workout for beginners



This is the yoga version of a squat hold and also deserved a spot amongst the yoga asanas for weight loss. You will feel it in your quadriceps.

Keep the feet together and the arms straight above you as you lower into a squatting position.

Make sure that you can still see your feet in front of your knees.  If you can’t, your knees are bent too far forward.

Try to tuck your hips in slightly, and avoid arching the back too much.

Try to get your thighs as close to parallel to the floor as possible without compromising your form.

Hold for 30 seconds.



8. Warrior I (Virabhadrasana I)

Best Yoga Asanas for Weight Loss



Warrior I is often performed as a “vinyasa” with Warrior II and Warrior III (below).  This simply means that they are performed as a “flow,” in which you go from one pose to another fluidly.

The warrior routine is an important part of the yoga asanas for weight loss and should not be ignored.

Warrior I is similar to a high lunge, but the back foot is pointed out at an angle rather than tucked under.

Try to keep the front knee at a 90-degree angle, but for many beginners, your stance may look like the photo above (slightly higher than 90 degrees).



Try to hold it for 30 seconds, and transition into Warrior II (below). Note: You will want to repeat all 3 of these poses as a vinyasa on the other side of the body after you are finished with the first side.

9. Warrior II (Virabhadrasana II)

Best Yoga Asanas for Weight Loss



From Warrior I (above), you will simply extend the arms out to both sides, like pictured above, as you move your chest and hips to face the same direction as your back foot.

Again, try to keep the front knee at as close to a 90-degree angle as possible.

The arms should be parallel to the floor.

Try to hold it for 30 seconds, and transition into Warrior II (below). Note: You will want to repeat all 3 of these poses as a vinyasa on the other side of the body after you are finished with the first side.



10. Warrior III (Virabhadrasana III)

Best Yoga Asanas for Weight Loss

Warrior III is the most difficult of this vinyasa.  It may look easy enough, but holding this pose with the right form for more than a few seconds can be quite difficult for beginners!

From Warrior II, twist your chest to face the forward direction again.  Bring your arms straight out in front of you for balance.



Beginners to yoga will probably need to bring the back leg up closer to the front to stay balanced before lifting it.  Bring your palms together at your chest as you begin to lift your leg up in the air because it helps tremendously with balance.

Once you get into position, slowly raise your arms out in front of you.  Note that the back toes should actually be pointed for true form, but beginners can work on that from the photo above.

It will take time, strength, and flexibility to improve your form in this asana.  Practice in front of a mirror, and practice it often.

Try to hold for 30 seconds, and then repeat the entire vinyasa on the other side of the body.



11. Shoulderstand (Sarvangasana)

Shoulderstand (Sarvangasana)



This is considered an inversion because your body is upside down!  Inversions such as headstand, forearm stand, and handstand can make yoga practice very fun!

Begin with your back on the ground, your knees slightly bent, and your feet in the air.  Press your hands flat on the ground, and use them to roll yourself backward on your upper back.  As you do this, bring the hands to your lower back, just above your hips, to keep yourself upright.

Slowly extend your legs toward the ceiling.



 

Beginner Modification: If you’re having difficulty staying up, place your hands on your hips to help support your weight better.

Hold for 5-6 breaths, and work towards 30 seconds.

12. Lord of the Dance Pose (Natarajasana)

Lord of the Dance Pose (Natarajasana)



This is one of the more beginner yoga asanas for weight loss, but it works and feels great to stretch in!

From a standing position, take hold of your left ankle with your left hand.  Shift your weight forward, and place your right hand on your right knee for support.

As you lean forward, arch your back, and press outward with your left foot.  Tilt your tailbone back to support the arch in the back.

Slowly raise your right arm forward when you feel that you are comfortable in the position.  Make sure that the left leg is completely straight.

Hold for 30 seconds.  Repeat on the other side.



13. Crow Pose (Bakasana)

Crow Pose (Bakasana)



While this is one of the more advanced yoga poses for weight loss, practicing it will help you burn calories and build arm strength!

Begin in a low squat with your hands on the mat in front of you and your fingers spread wide.  Your knees should be wider than your arms.

Come up on your tiptoes, and place the knees on the edges of your upper arms.  Your knees shouldn’t be directly on the upper arms, but closer to the edges or outside of your upper arms.

Slowly shift your weight forward until your toes are just barely touching the ground.  First, try to lift one foot up in the air, then the other.  Keep your back rounded and your core engaged.

The goal is to eventually be able to hold the pose and straighten the arms completely.



Practice this several times per day, and you will build the strength and find the balance to hold it!

Those were the 13 yoga asanas for weight loss!  We have one more asana that we included not because it can help you lose weight, but because it is a rest pose.

Yoga can put a lot of strain on the muscles and the body when you’re stretching or working muscles that are not used often.  Make sure to come into child’s pose any time that your body feels like it needs a rest, especially in any sort of backbends such as lord of the dance pose or wheel pose.



Child’s Pose

15 Basic Yoga Poses For Beginners With Pictures

Bend the knees, and sit lightly between the heels.  Your knees should be out wide on either side of you. Rest your forehead on the ground in front of you.

The arms can be behind you or stretched out in front of you.  This is a total relaxation pose and you shouldn’t be working anything in it.  Just focus on resting what feels sore.  Hold for 5-6 breaths or as long as you need it before moving onto the next pose.

Child’s pose is often done at the end of practice as well to cool down or reflect on your practice.



Remember that the hardest part of a yoga practice is getting yourself on the mat every day! Your health and well-being should be the highest priority.

Always remember that the most difficult part of doing yoga getting yourself on the mat!

If you enjoyed this article on the best yoga asanas for weight loss or have any questions, please feel free to leave a comment below!



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