Modern society has seen a surge in people struggling to maintain a healthy weight. Either they incline to the obese lot or are over the BMI index. Frequent visits to the gym, dieticians, nutritionists, and sports centers have become habitual but with little to no results especially if the rules laid out by them are not adhered to. Often a busy lifestyle and a hectic work front is to be blamed for this never-ending issue and all of this ultimately leads to a decline in one’s health and subsequently happiness. But fear not for we have Yoga to the rescue and aptly so. Yoga can help people get rid of their health-related woes for prolonged time periods. In this article we will discuss how Yoga breathing techniques can help people attain a healthy weight loss to lead happy sustenance.
Common Factors Hindering Weight Loss
There are many factors that come in the way of a person’s healthy weight-loss journey. When the desired weight-goal is not attained people are often left feeling dejected and even depressed. This makes weight-loss a continuous struggle especially if one is not headed in the right direction. Let us take a look at some of the common factors hindering weight-loss:
- Genes – Obesity and large body frames are unwanted gifts that are sometimes passed over onto generations and such people find losing weight more challenging than those with lighter genes.
- Age – another factor that hinders weight-loss. The older a person gets the more they struggle to lose weight especially once they cross the 50s.
- Lifestyle – limited physical activity can render a person feeling less energetic and such people tend to feel lazy and gain the extra pounds easily.
- Poor sleeping habits – browsing one’s smart-phone endlessly until dawn, binge-watching favorite series on Netflix and the likes and other such new-age addictions turn people into couch potatoes which in turn renders them sleep deprived. This subsequently affects the health adversely and contributes to an unhealthy weight gain.
- Unhealthy Eating – an addiction to fast food, beverages, soft drinks with added sugars surely is a common factor hindering weight loss in adults and children alike. Binge eating is the new norm which definitely needs to be avoided.
- Hectic Career – sitting on the office chair all day long, glued to the laptop screen with hardly any movement is another factor affecting weight loss adversely.
- Medical Conditions – some people suffer from health conditions and hormonal imbalances which causes them to gain weight easily. Certain medications also can contribute to unhealthy, uncontrolled weight gain.
Why Practice Yoga Breathing Techniques for Weight Loss
Yoga breathing techniques are a reliable mode through which one can resort to a healthy weight loss. Not only does it ensure prolonged positive results but it can also be practiced at the comfort of one’s home. Going to the gym can become a hassle and can be expensive. Not to mention, the moment one refrains from their regular gym-visit due to money or time constraints and the lost pounds may bounce right back into the body leading to despair. But unlike other weight-loss options, yoga breathing techniques guarantee a steady reduction in weight leading to the overall well-being of the person. Breathing exercises enhance oxygen intake which in turn improves metabolism all of which boosts weight loss.
Types of Yoga Weight-Loss Breathing Techniques
Yoga breathing exercises are a great way to lose weight. Listed below are some easy methods which can be carried out at the comfort of your homes:
Seated Spinal Twist
This yoga exercise is known to be good for a person’s back and neck.
- Stay seated on the yoga mat with both legs outstretched in front of you.
- Bending the right knee, bring the heels close to the buttocks.
- Then fold the left knee crossing it over the right knee.
- Place the left arm with the palm on the floor behind you.
- At this stage the right arm should be in contact with the toes of the left foot.
- Stay in this position comfortably, and inhale deeply, elongating the spine slowly.
- Then twist the upper body to the left, looking over the left shoulder gently exhaling.
- Then gently straighten the spine inhaling and then exhale whilst twisting.
- Stay in this position for up to 5 breaths and then gently release the twist.
- Repeat the above procedures to the other opposite side too.
Pregnant women should refrain from practicing this breathing exercise.
Anulom Vinulom
This breathing exercise helps to balance the hormones and increases the energy level of the body. It helps to improve the functioning of the digestive system and cures constipation.
- Sit down comfortably on the yoga mat in the lotus position. The spine should be upright
- Using the right thumb close the right nostril and then gently inhale through the left nostril.
- Now hold your breath blocking both nostrils for up to 4 seconds.
- Then close the left nostril using the index finger and then gently exhale through the right nostril.
- Again block both nostrils, holding the breath for up to 4 seconds.
- Repeat the above steps for about 20-30 minutes.
Avoid the exercise if the person has blood pressure issues and during pregnancy.
Bhastrika
- Sit on the floor keeping the back and neck straight.
- Close the eyes gently relaxing the stomach muscles.
- Both palms should be placed on the knee.
- Breathe forcefully focusing equally on inhalation and exhalation. Each breath should be powerful and deep, each 1 second long following a rhythmic pace.
- The chest should expand and contract in accordance with the breathing.
- Repeat the above steps for up to 10 minutes.
Avoid this breathing exercise if you have blood pressure or cardiac issues.
Bhramari
This pose enhances oxygen intake, balances hormone secretion, and helps to improve overall metabolism.
- In a quiet and peaceful room, sit down on your yoga mat in the vajrasana or padmasana pose.
- Stretch out the shoulders keeping the spine straight.
- Open the palms and then close the ears using the thumbs.
- Right above the eyebrows place the index fingers on the forehead allowing the middle and ring fingers to rest on the eyelids.
- Take a deep breath and then gently exhale making a slight humming sound, whilst the mouth is closed.
- Make sure that the fingers feel the vibration of the sound.
- Remove the fingers and then rest them on the knees.
- Repeat the above steps up to 10 times.
Avoid bhramari if you are a pregnant or menstruating woman or in case someone has high blood pressure, chest pain, ear infections, and epilepsy.
Kapalbhati
This pose benefits those struggling with obesity and helps to maintain a healthy weight.
- On the yoga mat, remain seated with legs folded.
- Make sure that the back and neck are kept straight.
- Place both palms on the knees, keeping the eyes closed.
- Then take in a deep breath and then breathe out forcefully.
- When you are exhaling you should feel the stomach muscles contracting.
- Repeat all the above steps for up to 10 minutes.
Pregnant women, those with blood pressure issues, heart diseases should avoid doing kapalbhati.
Conclusion
By reading through this article in detail one can conclude that Yoga breathing techniques are definitely a sure-shot and harmless way to attain one’s desired weight. Not only is practicing yoga inexpensive, but it also has no side effects. Weight loss pills and fad diets can cause more harm than good owing to their uncalled for, and in some cases, dangerous side-effects when used in the long run. A lot of the modern folk are unfamiliar with the unprecedented benefits yoga has in offer and hence they fail to reap the life-long goodness it promises. The more people educate themselves in this regard the better and in case of yoga, the earlier one practices it the better. eBooks like Cinderella Solution also contain ample information on how one can lose weight healthy and sensibly. So wait no more, spread out those mats in a peaceful room or the outdoors, as preferred, practice yoga under the careful guidance of an expert practitioner, and become one with nature to enter the state of complete well being forever.
