Losing a few pounds isn’t precisely a stroll within the park, and it requires lots of effort. Sustaining a wholesome weight generally is a difficult activity for individuals because of a lot of causes, together with hectic schedules and well being issues. Nonetheless, there are numerous methods of shedding pounds, and one of many extra standard strategies is inversion yoga, which incorporates yoga poses the place the pinnacle is positioned under the guts. These poses usually contain putting 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 might be helpful for weight reduction as they stimulate blood circulation, tone muscle mass, enhance metabolism, and scale 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 somewhat than relying simply on inversions to assist shed pounds. Whereas yoga inversion is nice for weight reduction, it’s important to keep in mind that it is only one facet of shedding pounds. Pairing inversion yoga with cardiovascular train, energy coaching, and a balanced food regimen is vital to attaining sustainable weight reduction outcomes,” says Yoga teacher Shivani Bajwa.

Finest inversion yoga poses for weight reduction

If you’re searching for one of the best inversion yoga poses for weight reduction, strive incorporating these two efficient inversion yoga poses for weight reduction.

1. Downward-facing canine pose (Adho Mukha Svanasana)

1. Start in your fingers and knees, together with your wrists below your shoulders and your knees beneath your hips.
2. Unfold your fingers huge aside and press firmly into the palms, partaking your arms and shoulders.
3. Tuck your toes below, 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 direction of the ceiling and heels reaching in direction of the ground.
5. Preserve your head between your arms, loosen up your neck, and gaze in 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

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 mass, bend your knees, and raise your legs in 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. Preserve your elbows shut collectively and your fingers in your decrease again.
5. Straighten your legs in direction of the ceiling, urgent by way of your heels.
6. Preserve your neck in a impartial place, together with your gaze in direction of your toes or the ceiling.
7. Maintain the pose for 30 seconds to 1 minute, respiration deeply and interesting your stomach muscle mass, then slowly decrease your legs again right down to the ground.

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

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

One of the best time to practise yoga inversion for weight reduction is within the morning on an empty abdomen or at the least just a few hours (2-3 hours) after consuming. Nonetheless, it’s important to hearken to your physique and follow while you really feel comfy and energised, as a result of:

• Practising inversion yoga poses within the morning may also help awaken the physique and thoughts, offering a pure vitality 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 totally interact within the poses with out the distraction of digestion.
• Performing inversion yoga poses within the morning may also help kick begin metabolism, which can help in weight reduction efforts. Inversions stimulate circulation and activate muscle mass, resulting in elevated calorie burn all through the day.

Establishing a daily morning yoga routine, together with inversion poses, may also help domesticate consistency in your weight reduction journey. Constant follow is vital to seeing outcomes over time, says the skilled.

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

Unwanted effects of inversion yoga pose

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