1 – The Chair
The yoga pose identified as The Chair is one that will target your buttocks and thighs. The way in which to do this move is by starting in a standing position with your feet together, toes forward and arms at your side. Raise your arms overhead as you inhale, with palms facing each other. As you exhale, sit back at a 45-degree angle, keeping your knees positioned behind the toes, your abs tight for back support and looking forward. Essentially you should look as if you are seated in an invisible chair.
2 – The Hover
Here’s a yoga pose that will target and firm your shoulders, arms, abs and back. The move starts in a push-up position. You should be on your toes with your arms straight, and hands below your shoulders. Your body must be in line from your head down to your feet. As you exhale, lower your chest to the floor, bending your elbows back and keeping your arms close to your body. Your abs should be held tight and once you achieve this position, hold it a few inches above the floor. You should look as if you are hovering above the floor.
3 – The Rocking Boat
For a change, it’s not such a bad thing to rock the boat – especially if it has to do with your weight loss goals. It is also intended to firm your back and abs. This pose starts in a seated position with your knees bent and feet on the floor and hands on your thighs. Lean back at about 45-degrees holding your head in line with the rest of your body. As you lean back, raise your feet until your calves are parallel with the floor with toes pointed. As you inhale, extend your arms and legs, but keep your legs together. Exhale and then on your next inhale, lower your torso a few inches (3 or 4) to form a ‘V’ shape with your body. Exhale again but this time raise your torso and legs. For best results, repeat this 3 to 5 times. You are trying to look as if you are rocking in an attempt to find balance.
4 – The Willow
For firming your sides and abs, this is a good yoga pose for weight loss. You begin by standing with your feet together and arms at your sides. Place the sole of your left foot on the inside of the opposite thigh, making sure to bend your knee to the side. Touch your palms together in front of your chest for two breaths. Extend arms upwards on your third inhale pointing your fingertips to the ceiling. Exhale and as you do, bend your torso to the left. Straighten up on the next inhale. Repeat this 3 to 5 times then reverse the position so that the sole of your right foot in on the inside of the opposite thigh.
5 – The Crescent
To firm your abs, thighs and hips, this is a great yoga pose. To begin, stand with your feet together with your toes facing forward and arms at your sides. As you inhale, raise your arms overhead with fingertips stretched towards the ceiling. As you exhale, bend forward from the hips and go as far as the point where you can touch the floor with your hands. If you have to bend your knees slightly, go ahead and listen to your body. Inhale and then as you exhale again, move your right leg back into a lunge. In case you are not sure, a lunge is where your leg is bent at the knee to a 90-degree angle with your knee positioned above the ankle, and right leg on the ball of the foot in an extended position. Inhale once more and as you do, lift your arms overhead and face forward. Hold this for a moment or two then return to the standing position that you started this pose with. Repeat the entire cycle but alternating legs for the lunge.
How To Make Yoga Poses Assist With Your Weight Loss Goals
For best results, you should have the proper gear in place for your yoga workout. This means a yoga mat or at the very least, a place that has a carpeted floor. The poses described above will produce weight loss benefits provided you follow the instructions correctly and perform these poses at least three times a week.
When holding a pose, do so for up to five deep breaths unless the instructions above suggest otherwise. You can also reduce the time it takes to see results by holding each pose longer, but normally not more than 8 breaths. You can also speed up the time it takes to see results by increasing the number of repetitions you complete of each pose.