Are you trying to kick-start your weight loss journey?
Some might follow the Slimming World plan or hit the F45 studio for an intense workout.
Either way, burning calories doesn’t have to be that gruelling and it can be as simple as doing a few light stretches.
According to Hannah Barrett, author and postnatal health and fitness specialist, doing a yoga class can encourage weight loss.
Yoga is low impact and involves slow controlled challenging movements to build muscle tone and strengthen the core.
“Trying yoga a few times per week with daily cardio will help you lose weight”
The yoga instructor even suggests the workout can be one component to help you lose weight after pregnancy.
She told Daily Star Online: “Joining a postnatal yoga class will also provide moral support from others facing the same challenges as you.
“Trying yoga a few times per week with daily cardio and healthy eating will help you lose weight and regain strength.
“Yoga promotes holistic living not only through a physical regime but through its focus on the breath and awareness of the body.
“Evidence shows that yoga heightens mindfulness, improves mood and reduces stress which can help to reduce negative habits (for example, unhealthy eating).”
Yoga is also a good workout for anyone who is looking to get toned and flexible.
However, what brings them back to the mat again is the feeling of inner piece and calm.
Hannah continued: “Yoga is such an incredible way to relive stress and anxiety.
“Yoga studies have shown that mental and physical heath are not just closely connect, but are essentially equivalent.
“Yoga provides an approach to improve overall health and wellness through the physical movement (asana), mindfulness, breath work and meditation.”
Targets: The core, glutes, chest and shoulders
Stand with the feet around three feet apart and turn the toes out to 45 degrees. Inhale the arms to the sky keeping the shoulders soft.
Exhale and bend the knees deeply, sinking the hips down to the height of the knees and bending the elbows to 45 degrees with the upper arms parallel to the floor and palms facing forwards.
Press the knees outwards so they are aligned with the middle of the foot. Engage the core and keep the spine long and shoulders back and down. Then hold for five deep breaths.
3. Chair pose
Targets: Glutes, quads, core, inner thighs
Stand at the top of the mat, toes together, heels slightly apart. Inhale, raising the arms above overhead (palms facing each other), lengthening the spine and bending the knees. Keep the shoulders soft, gaze up between the hands, and keep the chest lifted. Bring your weight over the heels, pressing evenly into the whole foot.
Squeeze the knees together feeling the thighs and glutes fully engaged but not letting the knees move forwards past the toes too much. Imagine you are trying to sit down on a chair behind you. Keep the spine in neutral position and engage the core then hold the posture for five slow breaths.
4. Warrior 2
Targets: Core, quads, hamstrings, gluteals, deltoids
Starting at the top of the mat, step the left foot towards the back about four feet, turning the foot to 90 degrees so the outer edge of the foot is parallel to the back of the mat. The right foot is facing forward and the heel of the right foot is in line with the arch or heel of the left foot.
Square the hips towards the side of the mat and engage the core. Keep the torso long and shoulders soft away from the ears. Raise the arms so they are parallel to the floor and energise them in opposite directions. Gaze at the middle fingertip of the right hand.
Exhale and bend into the right knee bringing it over the ankle, trying to bring the thigh as parallel to the floor as possible. Press the inner knee outwards so your knee isn’t collapsing in. Press into the four corners of both feet to lift the arches. Take five deep breaths.
5. Warrior 3
Targets: Core, gluteals, hamstrings, calves
Starting in high lunge with the right foot forwards, exhale slowly bringing the left leg back up behind you extending the leg as much as possible, keeping the hips square; pointing the toes and squeezing the glutes. Engage the core throughout the movement to help with balance and control. Then hold for five breaths.
Hannah Barrett is a yoga instructor, author and postnatal health & fitness specialist. Strength Through Yoga is available for £39.99 at www.yogagirllondon.com.
- Weight loss
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