Yoga exercises are one of the most effective means to improve metabolism. Moreover, in order to speed up the metabolism, it is enough to regularly perform only a few poses. Sometimes you just can’t do without such activities, because it is the slow metabolism that in most cases causes weight gain. In the article, we will describe in detail how to improve metabolism with the help of yoga.
Yoga to speed up the metabolism: 10 poses
Pose chair with twisting.
Asana increases blood circulation by using every muscle in the body, and by twisting, internal organs wake up and digestion improves.
How to: Stand with your legs together. Bend your knees and lower your hips back and down, as if sitting in a chair. Put your palms together in front of your chest. Turn to the right, resting your left elbow on the right knee. Try to turn the chest to the side. Hold for 30 to 45 seconds, then repeat in the other direction.
Locust posture strengthens the muscles of the legs and lower back, opens the thoracic region and lengthens the spine. This posture, like all postures on the deflection, increases energy and increases the rate of metabolism.
How to do it: lie on your stomach, arms close to your body, palms up. Raise your head, upper body, and lift your arms and legs off the floor. Keep your arms and legs tight, look forward or slightly up, depending on flexibility. Hold for 45 seconds before dropping to the floor. Repeat three times.
Like the locust posture, the bow posture is on the back deflection, which increases energy and speeds up metabolism. This asana opens and stretches the front of the body, while strengthening the back muscles.
How to do it: Lie face down on the floor, arms next to your body, palms up. Bend your knees and raise your arms to grab your ankles (do not grab your legs). Keeping your legs pelvis-wide, lift your heels up and pull them away from your body to lift your chest from the floor. The shoulder blades are pulled down and the shoulders are far from the ears. Hold for 30 to 45 seconds, and then release, turning his head to the side.
Repeat two more times.
Eagle’s Pose (Garudasana)
The pose forms strong, strong legs, charges the whole body with energy, improves digestion.
How to perform: when standing, slightly bend your knees. Lift your right leg up and around your left leg support, hook your right leg to the ankle behind your left calf. Slowly lower your hips down and back, as if you are going to sit on a chair. Cross your arms, elbows, and wrists at your chest, and hold a pose for 45 seconds to 1 minute. Come out of the pose, shake off the legs, and repeat on the other side.
Warrior’s Pose 1 (Virabhadrasana 1)
Warrior pose 1 rejuvenates the cardiovascular system. It also strengthens the legs and stretches the hips.
How to perform: start in the pose of the dog face down. Step with your right foot between your hands. Lower the hips to the lunge position and transfer the weight to the left leg. Left foot on a sock, lift the torso up. Keep your hips tight. Raise your arms above your head and stretch your head up to the ceiling. The palms are facing each other. Hold for 30 seconds to 1 minute, and then go to the other side.
This posture, by gravity, works through the chest and shoulders. In her chest rises up to the chin, thereby massaging the thyroid gland (the thyroid gland produces hormones that regulate metabolism).
How to perform: lie on your back with your knees bent, legs on the floor at the width of the hips. Try to reach your heels with your fingertips. If not, pull the heels closer to the body. Raise the hips to the ceiling, pushing the pelvis up. The hips should be parallel to each other. Put your palms in the lock, and hold the weight on your hands. (Don’t worry if you can’t do it right away). Pull the shoulders and shoulder blades towards each other, and hold the pose for 45 seconds to 1 minute. Release your hands, slowly lower yourself to the floor. Repeat two more times.
This posture affects the increase in blood circulation in the thyroid gland, adrenal glands and pituitary gland. Thanks to it, the state of health improves, the amount of endorphins in the blood increases, the metabolism accelerates.
How to do it: Lie on your back and put your straight legs behind your head.
If your feet do not touch the floor behind you, support your back. If the legs fall to the ground, then do the same as in the pose of the bridge, join your hands in the lock and try to bring the shoulder blades closer to each other.
Stand on the shoulders
Stand on the shoulders, another inverted pose, it has the same advantages as the plow pose and the bridge pose. Plus, it perfectly stretches the upper back.
How to perform: lie on the floor, on your back, arms with palms down, next to the body. Raise your legs up to the ceiling. Lean on your arms to lower your legs behind your head in a plow pose. Put your hands together and try to move the shoulder blades towards each other. Then place your hands on your back, making sure that the fingers are wide apart. Slowly lift your legs to the ceiling. Try to keep the center of the body as straight as possible, as when walking, and lower your arms close to your shoulders. Hold position for one minute to three minutes.
This posture is compensation for a stand on the shoulders. It stretches the front of the neck. It has a calming effect on the entire body (we have a lot of stress accumulated on the shoulders and neck).
How to perform: Lie on your back. Put your hands palms down, under the pelvis. Bend your elbows and lean on them. Raise your chest up towards the ceiling, and bend backwards. Connect your elbows to each other, as you did in the pose of the bridge and stand on your shoulders. Then lower your head to the floor. Breathe exactly.
This is a wonderful posture that stimulates digestion and helps to lose weight.
How to do it: Lie on your back and bring both knees up to your chest. Lower your right leg to the floor, and leave your left knee on your chest. Then lower the left knee to the right side, trying to reach the floor with your knee. The shoulder blades remain on the floor and the arms are spread apart. The gaze is directed to the left side at the tips of the fingers. Hold for 45 seconds to 1 minute. Bring both knees to chest and repeat in the other direction.