3 Postures That Can Help You Lose Weight from Hips and Thighs With Yoga

Yoga is a sophisticated and challenging mind-body exercise that produces countless benefits on the physical and mental health and fitness of the body. Yoga has been known to do anything from tightening your muscles to changing your attitude towards life.

One of the important benefits that yoga offers is to help you lose weight. Although, it is true that the calorie count burn during an hour of yoga is less than an hour of aerobics, but yoga is exercise and it does work on your body to take off the extra pounds.

According to doctors and personal training experts, yoga’s deep breathing and slow poses can seriously trim and tone your body as well as improve your mental and spiritual fitness. There are some poses and yoga types that are more suitable for weight loss than others. As aforementioned, yoga is an aerobic exercise which can get you in shape when done at a moderate speed and you can significantly lose weight with yoga when done over a period of time and supervision of a yoga expert.

Here are three postures that can help you lose weight with regular practice and commitment.

1.Half Moon Pose

Half-moon pose is great for toning your upper and inner thighs and buttock. When you stretch on the side of your tummy, it helps burn the fat as well as strengthens your core. You should avoid this if you have digestive disorders, a spine injury or high blood pressure. You should stand with your feet together and raise your hands above your head. Put your palms together and extend your arms towards the ceiling. Bend sideways from your hips with your elbows straight. Come back to the standing position and repeat the process on the other side.

2. Warrior Pose

Warrior pose helps with the weight loss as well as the strengthening of thighs, buttock, tummy and back. You should stay clear of the pose if you have blood pressure and knee, back or shoulder problems. You should start by standing with your feet together and hands by your side. Extend your right leg forward and your left leg backward. Bend your knees to get into the lunge position. Twist your torso as to face your bent right leg. Turn your left foot sideways for support. Strengthen your arms and raise your body up. Stretch them upwards and tilt your torso backward slowly. Your back should form an arch. Straighten your right knee, push off your right leg and reassume your original position. Repeat the posture carefully and slowly.

3. Chair Pose

In addition to weight loss, chair pose strengthens the core muscles as well as tons the buttock and thighs. You should avoid this pose if you have back or knee injury. Assume the Namaste position and stand straight on your yoga mat. Raise your hand above your head and bend at the knee so that your thighs are parallel to the floor. Bend your torso forward a bit and breathe. Maintain the position as long as possible and go back to the standing position.

In conclusion, may I reiterate that with regular practice and commitment the above three postures can help you lose weight from Hips and Thighs effectively?

If you are a beginner to yoga world and looking for yoga accessory that can help you in your practice and also easier for you to lose weight from Hips and Thighs.

Please read this article about best yoga kit for beginners, It’s the review of all accessory you might need to have to start your journey!

Yoga For Fat Loss: Yoga For Losing Fat on Hips and Thighs

5 Foam Roller Exercises and Benefits for the Body

Foam roller is a cylindrical log being used nowadays as an exercise equipment because of its versatility and usability thereby finding its place in the physical fitness and athletic world arena. Originally used as a device aid in physical therapy sessions, it has become an important tool recommended by fitness instructors and experts alike for self-massages, balance training, core stability, daily stretching, pain management, yoga and pilates.

Fitness buffs, athletes, or just habitual avid exercisers experience pain throughout their active lifestyle because of the tightening of the muscles. And that is where foam roller came into play. This simple tool can actually contribute a lot in preventing injuries, managing pain and self-myofascial release. These are some simple exercises you can do.

1. Hamstring/Quad Roll

Start by placing both thighs at the same time on the foam roller, with your hands supporting your upper body. Slowly roll from your knees all the way up to your hips and back, and repeat it several times. Make sure that you spend extra time on stiff areas. If you want to double the force, you can try lifting up one thigh off the foam roller.

Another version of relaxing the quad area is through this. Lie down with the front of your body facing the roller and prop yourself up with your elbows, placing the foam roller on your hips. Then slowly roll from your hips to the top of your knees and back. Repeat the rolling and make sure you give in your body weight to the roller to get pressure to the muscles, especially if they are tight or tensed. This will help a lot in loosening it up.

You need your mat on this one. Lie down on it with the front of your body (including the head and shoulders) facing the ground, arms stretched out above your head. Place the foam roller on your wrists and then inhale as you press down on the roller as you lift your head and chest off the ground and roll the foam on your palms. Slide your shoulders back down and exhale as you do it. Repeat up to 5 times. This will help increase your back extension.

 

2. IT Band Roll

Lie down sideways on the floor and place the roller under the side of your thigh. Now start the exercise by slowly from your knee to your hip area, spending more time on tensed muscles as you encounter them. If you can not tolerate the pressure initially, you can place your top leg and foot on the floor to lessen the force. Continue doing this and it can help loosen up your IT band.

 

3. Balance Training

Standing on a foam roller is one of the best ways to train balance. Simply stand with feet hips width apart and balance for as long as possible. Try several times.

This is simple and easy to do. Just place the foam roller on the floor and stand on it with feet apart. Try to stand and balance on it as you can or for as long as possible. If this is hard for you, you can start with the half round foam roller and then graduate to the full round once you are used to it.

 

4. Middle Back Stretching

Cross your against your chest and lie on your back on the roller. Roll the middle of your back on the foam roller and exhale deeply as you do this. This can also serve as a stretching exercise before you do your aerobics, cardio, run or whatever workout you have in the morning.

 

5. Key Points for Specific Foam Roller Exercises

When doing any of these exercises, make sure you follow some specific key points so it will be successful and beneficial. First of all, you must spend at least 60 seconds rolling back and forth on the painful or stiff muscles or areas. Make sure that you focus directly on the knot or trigger point itself. If there is injury, it is advisable to roll on it, two to three times a day and for preventing injuries, doing it two to three times a week is recommended. Another important thing to remember is to avoid rolling over the bony areas of the body.

If you are a beginner, it is recommended to consult a fitness instructor who can best guide you on how to best use the foam roller for your own benefits.

Conclusion – How to Buy Foam Roller

When buying foam roller, make sure you check its thickness, texture and firmness. There should be no big gaps, large holes or perforations on the inside as it can cause it to be lumpy making it ineffective. It should be firm yet flexible enough to return to its original shape when bent or compressed. Also, make sure that the foam has smooth exterior. And as a general rule of the thumb, beginners should start with soft foam rollers first and then changed to the stronger, denser and firmer ones as soon as they progress through their workout and training programs.

>> Here is a guide to selecting the best foam roller for your needs, click to learn more…