As a person starts ageing, different factors such as muscle mass and lack of physical activity can slow the metabolic process. Metabolism refers to the metabolic (chemical) process that helps to convert calories into energy. A slow metabolic rate can result in weight gain and invite disorders. Experts suggest that a balanced diet and lifestyle can help maintain a healthy metabolic rate. One of the ways to rev up your metabolism is by practising yoga.
Practising yoga itself may not burn calories (like running) but it certainly increases your metabolism. Yoga and certain breathing techniques improve one’s oxygen intake and warm up the body. The ancient exercise form also stimulates and strengthens our endocrine organs, revving up the metabolic rate further. Moreover, the poses are designed to melt fat deposits by stretching, compressing and twisting the body.
Here are a few yoga asanas that one can do easily to boost metabolism.
Utkatasana or chair pose
This exercise works well on the lower body muscles of an individual including the pelvic region. This exercise also helps to strengthen the shoulder and arm muscles. Here is how you can do the asana.
- Start with a straight posture standing on the mat.
- Maintain and balance some distance in both your feet.
- Now gradually start stretching both your hands and arms in front of you with your palms facing downwards.
- Remember not to bend your elbows.
- Next, you have to bend both the knees to the same level and push your pelvis downwards.
- For help, you can imagine sitting on a chair.
- Now take your hands upward over the head so that your fingertips point to the ceilings.
- Lengthen and stretch your back, keep your gaze neutral and try to relax in this position.
- Repeat the same pose for 2-3 minutes.
Shalabhasana or Locust Pose
This pose helps to alleviate stomach related illnesses and improve conditions such as Irritable Bowel Syndrome IBS. It also helps to tone and strengthen the back and hip muscles. You need to follow the following written steps to follow this asana.
- First, lie on your belly and rest your arms on both sides of your body with your forehead touching the floor.
- Now carefully bring both of your legs together, exhale and lift your head, upper body, arms, and legs off the floor.
- Now try to maintain the posture by using your lower ribs, belly, and front pelvis.
- Slowly try to raise your arms higher parallel to the floor, stretch your back and look forward.
Also read: Maintain your metabolism with these yoga asanas
Trikonasana or Triangle Pose
This asana helps to reduce stress which ultimately improves the overall body functioning. People with back injuries should avoid this pose. This pose also helps to stimulate the body organs. Here is how you can do it.
- Stand by standing with a straight back and 2 feet gap in your feet.
- Now take a deep breath and start to lift both your hands sideways. Bring both your hands parallel to your shoulders. Remember to keep your hands parallel to the ground with your palms facing downwards.
- Exhale and hinge from the hips towards your left side.
- Now take your left hand on the downsides and touch your left hand.
- Gradually, raise the left hand towards the ceiling and look upward at the ceiling.
- Maintain the position for some time. Now slowly resume the starting position and repeat the pose twice.
Setu Bandhasana or Bridge pose
This asana provides a great massage to the digestive system. It stretches the neck, chest and spine. Here is how you can do it.
- Lie on a clear surface with your back facing the floor and keep your legs apart.
- Keep your legs hip-width apart and your arms by your side.
- Put pressure on your feet by pressing them onto the floor, exhale and lift your hips rolling the spine off the floor.
- Press your arms and shoulders on the ground to lift your chest.
- Hold this position for a few breaths.
Follow these asanas every day to achieve a healthy metabolic rate. Happy Yoga!
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