Metabolic rate refers to the speed at which your body converts food and drink into energy. It encompasses all the chemical reactions involved in maintaining the body's basic functions, such as breathing, blood circulation, and cell repair. Several factors influence metabolic rate, including age, gender, muscle mass, and physical activity level. A higher metabolic rate means your body burns more calories at rest and during activity, which can impact weight management and overall energy levels. Yoga helps you enhance your metabolic rate and ultimately helps you lose weight.
To understand how yoga can help in boosting your metabolic rate and managing weight, OnlyMyHealth team interacted with Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa, Yoga and Spiritual Leader, Bengaluru.
Akshar said, “Yoga is an effective way to support weight loss goals by increasing metabolism, building lean muscle, and enhancing mindfulness around eating habits.” Here are six yoga poses recommended by Akshar that target various muscle groups and elevate heart rate to maximize fat burning.
1. Sun Salutations (Surya Namaskar)
Surya namaskars are a sequence of yoga postures that create a flow of movement, stretching, and strengthening multiple muscle groups. The combination of forward bends, lunges, and downward-facing dog pose stimulates circulation, boosts metabolism, and enhances flexibility. Akshar suggested aiming to perform 10 to 15 rounds of Sun Salutations daily to kickstart your weight loss journey.
Also read: Here Are Some Yoga Practices To Protect You From Heatstroke
2. Warrior II (Virabhadrasana II)
“Warrior II pose strengthens the legs, arms, and core muscles while improving balance and concentration. By holding the posture and engaging the muscles, you can increase calorie burn and tone your thighs and glutes,” he said. To intensify the pose, Akshar said, “Sink deeper into the lunge, elongate the spine, and extend the arms out to the sides.”
3. Chair Pose (Utkatasana)
Chair pose is a challenging standing posture that targets the quadriceps, glutes, and core muscles. Explaining how to perform this asana, Akshar said, “By sitting back into an imaginary chair and lifting the arms overhead, you engage multiple muscle groups and elevate heart rate, leading to increased calorie expenditure. Hold the pose for 30 seconds to one minute while maintaining steady breathing.”
4. Plank Pose (Phalakasana)
Plank pose is a full-body exercise that strengthens the core, arms, shoulders, and legs. By holding the body in a straight line and engaging the abdominal muscles, you improve stability, posture, and overall body strength. Akshar recommended challenging yourself by holding a plank pose for 30 seconds to two minutes, gradually increasing the duration as you build strength.
Also read: How These Simple Yoga Poses Can Bring Down Your Blood Pressure
5. Boat Pose (Navasana)
“Boat pose targets the abdominal muscles, hip flexors, and spine while improving balance and coordination. By balancing on the sit bones and lifting the legs and torso off the ground, you engage the core and ignite the digestive fire, aiding in weight loss and digestion,” Akshar said. Hold the boat pose for 20 to 30 seconds, breathing deeply and maintaining a straight spine.
6. Seated Forward Bend (Paschimottanasana)
According to Akshar, seated forward bend stretches the spine, hamstrings, and calves while calming the mind and reducing stress. By folding forward with a straight spine and reaching towards the feet, you release tension in the back body and stimulate digestion. Hold the pose for 30 seconds to one minute, breathing deeply and surrendering into the stretch.
Incorporate these yoga poses into your daily routine to support your weight loss journey and promote overall well-being. Remember to listen to your body and modify the poses as needed, focusing on proper alignment and breath awareness. Combine yoga with a balanced diet and regular cardiovascular exercise for optimal results in achieving your weight loss goals.