Losing a few pounds isn’t precisely a stroll within the park, and it requires quite a lot of effort. Sustaining a wholesome weight is usually a difficult process for individuals as a result of numerous causes, together with hectic schedules and well being issues. Nevertheless, there are numerous methods of dropping pounds, and one of many extra common strategies is inversion yoga, which incorporates yoga poses the place the pinnacle is positioned under the center. These poses sometimes contain inserting the physique in an upside-down place, both partially or fully, together with poses like headstand, shoulder stand, handstand, and downward-facing canine pose. Inversions are an integral a part of yoga follow and provide a myriad of bodily and psychological advantages.

What are the advantages of inversion yoga for weight reduction?

Inversion yoga poses may be useful for weight reduction as they stimulate blood circulation, tone muscle tissues, enhance metabolism, and cut back stress, all of which might contribute to weight administration when mixed with a nutritious diet and life-style.

“It’s essential to mix a well-rounded yoga follow with quite a lot of poses moderately than relying simply on inversions to assist shed pounds. Whereas yoga inversion is sweet for weight reduction, it’s important to do not forget that it is only one side of dropping pounds. Pairing inversion yoga with cardiovascular train, energy coaching, and a balanced weight-reduction plan is vital to reaching sustainable weight reduction outcomes,” says Yoga teacher Shivani Bajwa.

Finest inversion yoga poses for weight reduction

If you’re on the lookout for the perfect inversion yoga poses for weight reduction, strive 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 fingers and knees, together with your wrists underneath your shoulders and your knees beneath your hips.
2. Unfold your fingers broad aside and press firmly into the palms, partaking your arms and shoulders.
3. Tuck your toes underneath, exhale, and raise your hips up and again, straightening your legs and arms.
4. Your physique ought to type an inverted V form, together with your tailbone lifting in the direction of the ceiling and heels reaching in the direction of the ground.
5. Hold your head between your arms, calm down your neck, and gaze in the 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.

Additionally Learn: 1 yoga pose for 7 golden advantages: Do the downward dealing with canine

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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 tissues, bend your knees, and raise your legs in the direction of the ceiling, supporting your decrease again together with your fingers.
3. Use your core energy to raise your hips off the bottom, bringing your legs overhead till they’re perpendicular to the ground.
4. Hold your elbows shut collectively and your fingers in your decrease again.
5. Straighten your legs in the direction of the ceiling, urgent by your heels.
6. Hold your neck in a impartial place, together with your gaze in the direction of your toes or the ceiling.
7. Maintain the pose for 30 seconds to 1 minute, respiration deeply and interesting your stomach muscle tissues, then slowly decrease your legs again all the way down to the ground.

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

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

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

• Practising inversion yoga poses within the morning might help awaken the physique and thoughts, offering a pure power increase 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 completely have interaction within the poses with out the distraction of digestion.
• Performing inversion yoga poses within the morning might help kick begin metabolism, which can help in weight reduction efforts. Inversions stimulate circulation and activate muscle tissues, resulting in elevated calorie burn all through the day.

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

Additionally Learn: Uninterested in attempting weight reduction hacks? 10 yoga poses for sooner weight reduction

Unwanted effects of inversion yoga pose

Unwanted effects of inversion yoga can embrace elevated intraocular stress (stress throughout the eyes), dizziness, complications, and neck or shoulder pressure if not carried out accurately or by these with pre-existing situations.