If you happen to’re in search of a method 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 individuals resulting from 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 standard strategies is inversion yoga, which incorporates yoga poses the place the top is positioned beneath the guts. These poses usually contain putting the physique in an upside-down place, both partially or utterly, together with poses like headstand, shoulder stand, handstand, and downward-facing canine pose. Inversions are an integral a part of yoga follow and supply a myriad of bodily and psychological advantages.

What are the advantages of inversion yoga for weight reduction?

Inversion yoga poses could be helpful for weight reduction as they stimulate blood circulation, tone muscle groups, enhance metabolism, and scale back stress, all of which might contribute to weight administration when mixed with a nutritious diet and way of life.

Inversion yoga may also help you shed some pounds. Picture courtesy: Freepik

“It’s essential to mix a well-rounded yoga follow with quite a lot of poses quite than relying simply on inversions to assist shed some pounds. Whereas yoga inversion is nice for weight reduction, it’s important to keep in mind that it is only one side of shedding pounds. Pairing inversion yoga with cardiovascular train, power coaching, and a balanced weight loss plan is essential to attaining sustainable weight reduction outcomes,” says Yoga teacher Shivani Bajwa.

Greatest inversion yoga poses for weight reduction

If you’re in search of the perfect inversion yoga poses for weight reduction, attempt incorporating these two efficient inversion yoga poses for weight reduction.

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

1. Start in your arms and knees, along with your wrists below 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 below, exhale, and raise your hips up and again, straightening your legs and arms.
4. Your physique ought to type an inverted V form, along with your tailbone lifting in direction of the ceiling and heels reaching in direction of the ground.
5. Preserve your head between your arms, chill out your neck, and gaze in 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. Along with your arms by your sides and your palms down, lie in your again.
2. Interact your core muscle groups, bend your knees, and raise your legs in direction of the ceiling, supporting your decrease again along with your arms.
3. Use your core power to raise your hips off the bottom, bringing your legs overhead till they’re perpendicular to the ground.
4. Preserve your elbows shut collectively and your arms in your decrease again.
5. Straighten your legs in direction of the ceiling, urgent by way of your heels.
6. Preserve your neck in a impartial place, along with your gaze in direction of your toes or the ceiling.
7. Maintain the pose for 30 seconds to 1 minute, respiration deeply and interesting your belly muscle groups, then slowly decrease your legs again right down to the ground.

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

Woman with a weighing scale
Adho Mukha Svanasana and Sarvangasana may also help you shed some pounds. Picture courtesy: Adobe Inventory

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

The most effective time to practise yoga inversion for weight reduction is within the morning on an empty abdomen or at the least a couple of hours (2-3 hours) after consuming. Nonetheless, it’s important to take heed to your physique and follow whenever you really feel comfy and energised, as a result of:

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

Establishing an everyday morning yoga routine, together with inversion poses, may also help domesticate consistency in your weight reduction journey. Constant follow is essential to seeing outcomes over time, says the knowledgeable.

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Unwanted side effects of inversion yoga pose

Unwanted 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 accurately or by these with pre-existing situations.