Yoga is an effective way to shed extra kilos! Here are some twisting yoga for weight loss that must be a part of your fitness routine.
Keeping your weight in check is essential to being healthy and fit. However, people’s hectic work schedules sometimes make it tough to go to the gym but there is something you can do at home and can help you lose weight – yoga! You can also bring a twist to your fitness routine with some twisting yoga poses for weight loss. You will be surprised to find out that yoga poses can help you tone your glutes, hamstrings, and core muscles as well as reduce weight.
Yoga for weight loss: 10 twisting yoga poses
Here are some easy and effective twisting yoga poses for weight loss, as suggested by the yoga expert
1. Seated spinal twist or Ardha Matsyendrasana
- Start by sitting on the floor with your legs extended straight out in front of you.
- Bend your right leg and bring your right foot underneath your left thigh.
- Bring your left leg over your right, crossing your legs.
- Inhale and twist your torso to the right, placing your right hand on the floor behind you and your left hand on your right knee.
- As you twist, look over your right shoulder.
- Hold the pose for several breaths, breathing deeply.
- Exhale and slowly release the twist, returning to the starting position.
- Repeat the steps on the left side, bending your left leg and crossing it over your right.
2. Standing twist or Parivrtta Hasta Padasana
- Start by standing tall with your feet hip-width apart.
- Raise your arms above your head and interlace your fingers.
- Inhale and reach your arms towards the right side of your body.
- Exhale and twist your torso to the right, bringing your arms down to the right side of your body.
- Bend your right knee and step your left foot behind you, ensuring your left heel is lifted.
- Look over your right shoulder.
- Hold the pose for several breaths, breathing deeply.
- Exhale and slowly release the twist, returning to the starting position.
- Repeat the steps on the left side, twisting your torso to the left.
3. Revolved chair pose or Parivrtta Utkatasana
- Begin by standing with your feet hip-width apart and lowering your body into a squat pose, as if you are sitting in a chair.
- Bring your hands together in front of your chest, palms pressed together.
- Inhale and reach your arms overhead.
- Exhale and twist your torso to the right, bringing your right arm down to the side of your right thigh.
- Place your left hand on the back of your right thigh or on a block behind you.
- Look over your right shoulder.
- Hold the pose for several breaths, breathing deeply.
- Exhale and slowly release the twist, returning to the starting position.
- Repeat the steps on the left side, twisting your torso to the left.
4. Revolved triangle pose or Parivrtta Trikonasana
- Begin by standing with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly.
- Extend your arms out to the sides, parallel to the floor, with your palms facing down.
- Inhale and reach your right arm towards the floor, bending your right side.
- Exhale and twist your torso to the right, reaching your left hand towards the ceiling.
- Place your left hand on your right hip or on a block behind you.
- Look over your right shoulder.
- Hold the pose for several breaths, breathing deeply.
- Exhale and slowly release the twist, returning to the starting position.
- Repeat the steps on the left side, twisting your torso to the left.
5. Supine twist or Jathara Parivartanasana
- Begin by lying on your back with your knees bent and feet flat on the floor.
- Extend your arms out to the sides, palms facing down.
- Exhale and lower your knees to the right side of your body, allowing your left hip to lift off the mat.
- Turn your head to the left and look towards the right side of the room.
- Hold the pose for several breaths, breathing deeply.
- Inhale and return your knees to the center.
- Repeat the steps on the left side, lowering your knees to the left side of your body.
6. Half moon twist or Parivrtta Ardha Chandrasana
- Begin in a wide-legged stance with your feet about 3-4 feet apart. Turn your right foot out 90 degrees and your left foot in slightly. Extend your arms out to the sides, parallel to the floor.
- Bend your right knee and place your right hand on the floor in front of your right foot. Reach your left arm up towards the ceiling.
- Lift your left leg off the floor, extending it behind you. Keep your hips level and your gaze towards your left hand.
- Inhale and twist your torso to the right, bringing your left hand to your right hip or a block behind you.
- Open your chest towards the ceiling and look up at your left hand.
- Hold the pose for several breaths, breathing deeply.
- To come out of the pose, gently place your left foot back on the floor and return to the starting pose. Repeat on the other side.
7. Revolved side angle pose or Parivrtta Parsvakonasana
- Begin in Warrior II pose with your right foot forward and your left foot back. Your front knee should be bent at a 90-degree angle, and your back leg should be straight.
- Extend your arms out to the sides, parallel to the floor, with your palms facing down.
- Inhale and bend your right side towards the floor, reaching your right hand towards your ankle or shin.
- Exhale and twist your torso to the right, reaching your left arm up towards the ceiling.
- Place your left hand on your back or on a block behind you.
- Look over your right shoulder.
- Hold the pose for several breaths, breathing deeply.
- Exhale and slowly release the twist, returning to the starting position.
- Repeat the steps on the left side, bending your left side and twisting your torso to the left.
8. Twisting low lunge or Parivrtta anjaneyasana
- Begin in a lunge position with your right foot forward and your left foot back. Your front knee should be bent at a 90-degree angle, and your back leg should be straight.
- Extend your arms out to the sides, parallel to the floor, with your palms facing down.
- Inhale and twist your torso to the right, reaching your right arm up towards the ceiling.
- Place your left hand on your back or on a block behind you.
- Look over your right shoulder.
- Hold the pose for several breaths, breathing deeply.
- Exhale and slowly release the twist, returning to the starting position.
- Repeat the steps on the left side, lunging with your left foot forward and twisting your torso to the left.
9. Revolved downward-facing dog pose or Parivrtta adho mukha svanasana
- Begin with your hands and knees on a mat, with your hands shoulder-width apart and your knees hip-width apart. Tuck your toes and lift your hips to come into the downward-facing dog pose.
- Ground your hands and feet firmly into the mat. Engage your core by drawing your belly button towards your spine.
- Inhale, lift your right foot, and reach back with your right hand to grab your right ankle or the outside of your right foot.
- Exhale and twist your torso to the left, gazing over your left shoulder.
- Hold the pose for several breaths, breathing deeply.
- Inhale, release the twist, and return to downward-facing dog pose. Repeat on the other side.
10. Twisted locust pose or Jathara parivartanasana variation
- Lie on your stomach with your legs extended straight back, palms facing down on the floor.
- Inhale and lift your chest off the floor, pressing your hands into the ground.
- Exhale and lift your legs off the ground, keeping them straight.
- Inhale and twist your torso to the right, reaching your left hand towards your right ankle.
- Hold the pose for several breaths, breathing deeply.
- Exhale and slowly release the twist, returning to the center.
- Repeat the steps on the left side, twisting your torso to the left.
Yoga for weight loss: How do twisting yoga poses help?
Twisting yoga poses contribute to weight loss through several mechanisms, as explained by the expert.
1. Burns more calories
While not as intense as cardio exercises, yoga poses, including twists, do burn calories. A typical yoga session can burn 180-460 calories per hour, depending on intensity. According to Harvard Medical School, yoga can help burn calories and tone your muscles.
2. Improves digestion
Twisting yoga poses can help to massage and stimulate the abdominal organs, potentially improving digestive function. Better digestion can lead to more efficient processing of nutrients and waste elimination. A study published in the Evidence-Based Complementary and Alternative Medicine found that regular practice of yoga can help people with Irritable Bowel Syndrome (IBS). IBS is a condition where people have stomach pain, bloating, and other uncomfortable symptoms.
3. Increases muscle engagement
Twisting poses often require engagement from multiple muscle groups simultaneously. This includes the core, obliques, back muscles, and sometimes the legs and arms. Building lean muscle mass can increase your resting metabolic rate, thus helping you lose weight.
4. Helps with hormonal imbalances
Regular yoga practice, including twists, may help regulate stress hormones like cortisol. High cortisol levels are associated with increased abdominal fat storage. Incorporating yoga into your routine can help control your hormones and manage conditions such as polycystic ovary syndrome (PCOS), thyroid, etc. that affect your hormones and may lead to weight gain.
5. Reduces stress and promotes mindfulness
Yoga promotes mindfulness, which can extend to eating habits, thus helping you eat healthy. Yoga also helps reduce stress from yoga practice and may also prevent stress-related overeating, which can contribute to weight loss. Plus, regular yoga promotes mental health by boosting focus and decreasing stress and anxiety, according to a study published in the International Journal of Yoga.
6. Improves sleep
Practising yoga regularly can help you sleep better. A study published in the Journal of Ayurveda and Integrative Health found that practising yoga regularly can help you sleep properly. Better sleep quality, often a result of regular yoga practice, is associated with better weight management.
Plus, a study published in the Evidence-Based Complementary and Alternative Medicine, found that yoga might be a good way to lose weight because it offers a combination of physical and mental benefits.
Are there any side effects of twisting yoga poses for weight loss?
- Twisting poses, while generally beneficial for weight loss, can have some potential side effects if not done correctly.Here are a few things to be aware of:
- If you have a pre-existing back injury or condition, twisting poses might aggravate it.
- Some individuals might experience headaches due to the pressure on the neck during twisting.
- If you have a digestive disorder like ulcers or irritable bowel syndrome, twisting poses might worsen symptoms.
