Did you know inversion poses, where the head is positioned below the heart, can help you in losing weight? Yes, these poses have been gaining popularity not only for their potential health benefits but also for their effectiveness in aiding weight loss. They offer a unique way to engage the body and promote overall well-being, such as enhancing digestion and core strengthening. In this article, we list the benefits of inversion poses for weight loss and how to practise them.
Benefits of Inversion Poses for Weight Loss
Improved Circulation
Inversion poses encourage blood flow to different body parts, including areas having poor circulation. This enhanced blood flow can help stimulate metabolism and promote the burning of calories, ultimately supporting weight loss efforts.
According to the International Journal of Yoga, inversion poses facilitate the movement of venous blood from the pelvis towards the heart, which is subsequently oxygenated in the lungs. This posture may also contribute to reducing heart rate and enhancing oxygen absorption into the bloodstream.
Increased Lymphatic Drainage
Inversions assist in the movement of lymph, a fluid that helps eliminate toxins and waste from the body. These pose aid in detoxification and can contribute to weight loss by removing harmful substances from the system by promoting lymphatic drainage.
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Enhanced Digestion
Certain inversion poses, such as legs-up-the-wall or shoulder stand, can help alleviate digestive issues and improve gut health. These poses support a healthy metabolism and promote weight loss by facilitating digestion and reducing bloating.
Core Strengthening
Many inversion poses require the engagement of the core muscles to maintain balance and stability. Practising these poses regularly can help in strengthening the abdominal muscles, leading to better posture, increased stability, and improved calorie expenditure.
According to a 2015 study, performing inversion asanas demands significant mind-body awareness and strength to sustain the body in an elongated position against gravity, potentially leading to enhanced muscular strength, endurance, and flexibility with consistent practice.
Stress Reduction
Did you know inversion poses have a calming effect on the nervous system, promoting relaxation and reducing stress levels? Maintaining low stress levels can aid in preventing emotional eating and promoting weight loss.
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Best Inversion Poses for Weight Loss
Downward-Facing Dog (Adho Mukha Svanasana)
Begin by positioning yourself on your hands and knees, then elevate your hips toward the ceiling, creating an inverted V-shape with your body. This pose stretches the spine, shoulders, and hamstrings while engaging the core muscles.
Legs-Up-the-Wall (Viparita Karani)
Place your legs vertically against a wall while lying on your back. This gentle inversion pose promotes relaxation, improves circulation, and relieves tension in the legs and lower back.
Shoulder Stand (Sarvangasana)
Lie on your back and lift your legs and hips off the ground, supporting your lower back with your hands. This pose strengthens the shoulders, neck, and core muscles while stimulating the thyroid gland and improving metabolism.
Headstand (Sirsasana)
With proper preparation and guidance, a headstand can be an effective inversion pose for weight loss. This advanced pose strengthens the upper body, improves balance, and promotes mental clarity and focus.
Plough Pose (Halasana)
From the shoulder stand, lower your feet behind your head towards the ground, keeping your legs straight. The plough pose stretches the spine, shoulders, and hamstrings while stimulating the thyroid gland and promoting digestion.
How to Practise Inversion Poses Safely
- Warm-Up: You should warm up your body with gentle stretches and movements to prepare the muscles and joints before attempting inversion poses.
- Use Props: When starting, use props, such as yoga blocks, blankets, or a wall for support and stability in inversion poses.
- Listen to Your Body: Do not forget to pay attention to how your body feels during inversion poses and avoid forcing or straining beyond your limits. If you feel discomfort or dizziness, come out of the pose immediately.
- Seek Guidance: If you're new to inversion poses or have any pre-existing health conditions, consider seeking guidance from a qualified yoga instructor to ensure safe and proper practice.
[Disclaimer: This article contains information for informational purposes only. Hence, we advise you to consult your expert before starting any new exercise routine, especially if you are dealing with any injury.]