Practicing yoga daily bundles lot many benefits for humankind. It gives the healthy and flexible body, reduces the weight, improves the skin texture, stimulate the muscles and provides peace of mind. There are many poses you can go with according to your requirement such as to increase muscle strength, shoulder strength, proper blood circulation, to increase metabolism rate, to lose weight, gain weight, to become tall etc.
But the professional training is necessary while you are indulging with yoga. The below are a few poses to increase your metabolism rate.
[ Hindi version ]
Twisted chair pose
Twisted chair pose increases blood circulation by twisting your body to strengthen muscles. This pose helps in wake up of internal organs that improves digestion.
Stand with your feet and legs together. Then begin to bend your knees and sink your hips down and back as if you were sitting in a chair for behind you. Now, bring your palms together in front of your chest and rotate your spin to bring your right elbow to your left knee. Try to keep your chest lifted the whole time. Hold in that pose for 30 – 45 seconds and then repeat it on the other side.
Locust pose can strengthen muscles of legs while you open your lower back and lift your chest by elongating spinal column. It is just like all back bends and boosts energy that revs you up.
Lie on your stomach with your arms alongside your body, palms that are facing up. Lift your head, upper body, arms, and legs up off the floor. You should keep your arms and legs fit and are forwarded with a slight up based on your flexibility. Stay in the same pose for 45 seconds before releasing everything to the floor and turning your head to one side. Repeat it for two more times.
One of the perfect pose that helps to control your anxiety, tiredness and minor back pain is bow pose. Bow pose is indulged with bending back, hence opens up neck, and shoulders a chest. It is good for people with kidney disorders. Increases flexibility to back and helps for front and back muscles.
Lie face towards floor and bring your hands alongside to your body and make sure that palms facing up. Then, bend your knees to reach back with your hands to grab your ankles. Keep your legs hip distance apart, and lift your heels up and away from your body. This will pull your chest up off the floor. Now, keep your shoulder blades down, away from your ears the entire time. Stay in the same pose for 30 – 45 seconds and release. Turn your head to the side and repeat it for two more times.
Eagle pose is one of the great poses for toning the inner thighs, it constructs the lean muscles in legs and helps your body to be strong. It typically improves the concentration of the person and aids in the digestion.
Start in a standing position and bend your knees slightly. Then lift your right leg up and around your standing leg. Hook your foot and ankle behind your left calf. Then, sink your hips down and back as if you were going to sit on a chair. Then, cross your arms at your elbows and wrist in front of your chest and hold it for 45 -60 seconds. Now, come out of the pose and shake out your legs and switch sides.
Crescent lunge pose
Crescent lunge poses are well known as Anjaneyasana. To develop the heart rate and body’s metabolism crescent lunge poses works good. It also strengthens the legs and provides a wide stretch to hips.
Start this pose by downward dog pose. Step your right foot between your hands. Lower your hips into the lunge position and shift your weight onto the ball of your back foot. Bring your hands to your hips. Stay up on the ball of your back foot and lift your upper body so that you should stand straight up. Then, keep your hips squared the entire time. Now, bring your arms above you and reach for the ceiling. Palms should be facing each other and hold for 30-60 seconds and switch sides.
To burn more calories bridge pose is ideal, in this pose chest is made close to chin and hands are relaxed. This makes the thyroid glands to release hormones that are necessary for the formation of metabolism. Bridge pose is also called Setu Bandha Sarvangasana.
Lie down on your back on your knees bent, feet hip distance apart and flat on the floor. So, reach down with your fingertips to see if you can feel your heels. Press your weight into your feet to lift your hips up towards the ceiling. Keep your thighs parallel. Now, bring your arms underneath you and try to clasp your hands together. Roll on your shoulder blades towards each other. Hold in this position for 45 – 60 seconds. Release it and slowly roll back to the floor. Repeat it two more times.
Spinal twist is an ideal choice to increase the digestion as it stimulates the digestive system. It also helps to lose the weight.
Sit straight by keeping your legs stretched forward. Slowly take your right leg and bed it towards left and turn your body to right by keeping your right hand on the floor and left hand elbow on the right leg knee.
Fish pose is involved with stretching the neck and chest. It lowers the tension existing in shoulders and neck, tones up the glands include the pituitary gland, pineal and parathyroid gland. It makes us to take a deep breath, hence it relieves from respiration disorders.
Lie down on your back by bringing your hands palms down under your butt. Slowly lean by pressing bended elbows into the floor. Make sure to lift your chest upward so that your back is arched. Try to bring your elbows towards each other. Then drop your head back towards floor, just behind you.
Shoulder stand is just an inversion of Plow pose. This poses helps to stimulate the thyroid gland, increasing metabolism. Always follow with knees to chest and it helps to strengthen your upper and lower back, abs, and glut, while stretching your shoulders and chest.
You should bend your knees by supporting your back with hands and slowly lift your legs towards the sky. But don’t move your head or neck. You just keep a slight bend at the waist and knees for less pressure on your neck. Take a deep breath into your throat. Alternatively, practice legs up against the wall as an alternative. Take it to the next level and straighten your legs. Continue lifting them to the sky until your body is perpendicular to the floor. Apply less pressure on your neck; keep a slight bend at the waist. So, don’t move your head and neck.
Plow pose regulates the circulation among various glands, like thyroid, adrenal and pituitary glands. It strengthens and opens up the abyss, shoulders, neck and back muscles, tones our legs and helps women in the menopausal period. It is helpful for reducing stress, fatigue and increasing metabolic rate.
Lie on your back and bring your legs straight up in the air towards the ceiling. Now bring your arms alongside your body with your palms down. Now, press into your hands and lift your legs over your head. If your legs do not touch the ground behind you, bring your hands to your back for support. The feet should not touch the ground, after that clasp hands as you did in the bridge pose. Try to roll the shoulders towards each other.
[ Hindi version ]