Yoga for Beginners: 30 Minute Weight-loss Challenge

Yoga for Beginners: 30 Minute Weight-loss Challenge

Burning fat is a tricky process. Yoga isn’t just about reaching your toes; it can torch major calories! It is a great way to lose weight as it boosts flexibility, increases mental focus, and burns fat. Here are some ideal yoga exercises for beginners, which you can perform anytime and at any place.

Start with a chair pose

It is one of the best yoga practices for beginners as it is simple to perform and has numerous health benefits. It strengthens your trunk, hip flexors, lower back, calves, abs, and ankles. It also stretches your chest and shoulders. This pose helps you to burn your body fat and stimulate the diaphragm, heart, and abdominal organs.

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Duration: 3 sets; 30 seconds to 1 minute

Target areas: Thighs, butt, abs, hips, lower back, and arms

Steps to perform:

  • Stand with your feet slightly apart. Inhale and raise your arms straight overhead.
  • Exhale and bend your knee and push your tailbone backward.
  • Try to take your thighs as nearly parallel to the floor.
  • Maintain a body posture as you are sitting on a chair.
  • Firm your shoulder blades against your back and keep your spine straight.
  • Breathe evenly and stay in the same position for 30 seconds to a minute.

Make it difficult with twisted chair pose

It is an advanced version of the chair pose. This practice helps you to detoxify your body and build core strength. It tones your internal organs, eases muscle tension, and improves flexibility. So, challenge your mental and physical flexibility with a twist!

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Duration: 3 sets; 5 to 10 deep breaths or 1 minute

Target areas: Thighs, butt, abs, hips, shoulders, and upper back

Steps to perform:

  • To perform this exercise, start with the chair pose.
  • Bring your palms together (in prayer position) to the chest level.
  • Twist your upper body to the left and touch your right elbow with your left thigh.
  • Keep your abs tight and hold this position for five deep breaths.
  • Slowly straighten your legs to return to the starting position.
  • Switch sides and follow the same steps.

A small tip: Make sure that the twist comes from your spine or torso, not just from your shoulders and neck.

Start with pose warrior I

It is an excellent practice for your glutes, shoulders, legs, ankles, arms, and both upper & lower back. It helps to improve blood circulation and respiration. This vigorous standing pose demands concentration and determination to meet its challenges.

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Duration: 3 sets; 1 to 2 minutes

Target Areas: legs, tailbone, hips, arms, shoulder, chest, abs, and upper & lower back

Steps to perform:

  • Start with Mountain pose; inhale and spread your legs about 3 to 4 feet apart.
  • Turn to the left, sink your butt, and bend your left knee outward almost to 90 degrees.
  • Keep your right foot in a 45 to 60 degree to the left and exhale your breath.
  • Rotate your upper body so that your hips and shoulders are aligned with your front toes.
  • Make sure that your feet stay firm and sturdy on the mat. Continue to inhale and exhale your breath.
  • Slowly raise your arms over your head, palms facing each other.
  • Try to hold this pose for one to two minutes and repeat the same with your right side.

Start with Superman pose

This simple body-weight exercise targets your erector spine. It is a great practice to prevent back pain, strength your abs & back, and improve your posture. So, stay fit and healthy by performing this flying Superman pose!

Yoga Superman Pose

Duration: 3 sets; 1 minute or 2-5 seconds (repeat at least 10-12 times)

Target areas: Back, shoulders, chest, arms, tailbone, hamstrings, and abs

Steps to perform:

  • Lie face down on your stomach with your feet hip-width apart and chin resting on the floor.
  • When getting into position, stretch your arms out in front of you.
  • Inhale and raise your chest, arms, and thighs off of the mat as if you are flying.
  • Tuck your tailbone under slightly and hold this position for one minute.
  • Make sure to use your back muscles and keep your body completely rigid.

Make it more difficult with Bow pose

From ankles to arms to groins, this pose is one of the best postures that target your full body. It stretches the front body, ankles, shoulders, thighs, abdomen, chest, hip flexors, and neck. This exercise helps to keep diseases at bay, including diabetes, asthma, heart problems, and kidney issues.

Yoga Bow Pose Practice

Duration: 3 sets, 15 to 20 seconds (repeat 5-8 times)

Target areas: Back, chest, shoulders, arms, abs, legs, and hips

Steps to perform:

  • Start with the Superman pose, but rather than stretching your arms in front of you, keep them by the side of your body.
  • Fold your knees, while bringing your heels towards your tailbone. Take your hands back and hold your outer ankles.
  • Inhale, and raise your thighs, chest, and neck as high as possible.
  • Try to keep the pose stable while balancing the body weight on your lower abdomen.
  • Continue to take long and deep breaths as you relax in this position.
  • Remain in the pose for 15 to 20 seconds. After that, slowly come back to the original position.

Include these poses in your routine and practice them regularly. Once your body feels comfortable with simple exercises, replace them with more difficult ones.

As a beginner, you can attend various yoga classes and events in California that compel you to shed a few extra pounds and restructure your life.

Want to learn more about yoga poses and their benefits? You can ask your queries here. We will be glad to answer your questions.

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