Weight loss as many believe is next to impossible. While there are many who swear by fasting diets, cardio and the like, some may wonder how stationary stretches could help you burn calories. That’s where your thinking may be on the wrong track. While your cardio and diets are great no doubt, these stretches increase the effectiveness of your weight loss routines by improving flexibility to work out more, by improving metabolism to burn more calories, increase blood circulation to oxygenate your body and to improve muscle building. They are a great warm-up routine and a routine on its own to burn fat if you remain committed to it regularly. Most of these are based on time-tested yoga poses that are known to help improve your bodily function.
The cobra pose targets the back, shoulders, abs, hips, chest and obliques which are the external abdominal muscles. You need to lie down on the mat with your feet together and outstretched at your sides in front of you. Lean your head and chest back slowly (not in an instant). Hold the position for upto 30 seconds and breathe deeply.
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The seated twist targets the abs, obliques, and back. You have to sit on the floor and stretch one leg out in front. Now take the other leg, bend it at the knee and slowly cross it over the outstretched leg. Twist your body slowly towards and away from the bent knee in a reverse direction. Instead of keeping your leg outstretched you could also perform this a second time with leg bent. Do not do this instantly but stretch as far back as possible, then hold for 30 seconds.
Besides a good stretch for losing weight, this is also great for relaxing when resting during an intense workout. The pose targets your abs, back and hips. Adopt a standing position then slowly lunge out your right or left leg or place one leg behind you reaching the back of your mat. The leg outstretched at the back should make a 45-degree angle to the mat. Now stretch your arms upwards towards the ceiling. Hold the position for 30 seconds.
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This is a good stretch for the glutes, hips, abs and legs. You have to lie on your back and stretch out your arms at your sides or clasped together. Keep your knees bent at a ninety-degree angle and the gradually lift your body upwards. Your shoulders and upper back should be kept pressed against the floor. Hold the pose for 15-20 seconds.
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The side lunge will target your flexors, hamstrings and quads. This is great for those who have to sit at a desk job all day long to increase the circulation in the leg. While standing, stretch your right leg out and bend your left leg so that your thigh is parallel to the floor. Keep the left leg extended slightly to the left side. Lean forward and hold the position for 30 seconds. Then alternate with the other leg.
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This thigh stretch is good for oxygenation and targets the groin and thigh muscles. Sit on a mat with back held straight. While sitting on the floor keep your back straight and drop knees to the side of you and place the soles of the feet together. Press your knees down with your forearms till you feel the tautness of the stretch. Hold that position for 30 seconds.
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The knee squeeze will target your entire back muscles. In fact, this yogic pose also improves digestion and is good for gastric problems. While lying flat on your back, bend both your knees and slowly bring them up to your chest. Wrap your arms around them and hold the pose for 30 seconds.
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The tricep stretch not only targets your shoulders, triceps, and back, it also stretches your abs and relaxes your arms while increasing oxygen in it by improving circulation. It is also a great de-stressing technique if you’ve been working at a desk the whole day.
Just stand straight with feet slightly apart. Stretch your arms upwards and behind you. Bend the right elbow and hold it with the left hand. Pull and stretch it gently in the opposite direction towards your head. Hold for 30 seconds.
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This pose will target your back, abs, shoulders and obliques. Just sit cross-legged on the floor or you could also sit in a chair for comfort. Now stretch out your left arm upward over the side of your head. You can feel the stretch on the left side. Hold the position for 15 seconds and the switch to the other hand.
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This stretch will target your hips, abs and back. You need to lie on your stomach and stretch your arms behind you and grab your ankles with either hand. Hold the stretch for at least 30 seconds.
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The downward dog targets the arms, back, shoulders and hips. You have to position yourself on your hands and knees. Now exhale and move onto your feet while stretching your butt upwards forming a pyramid. Maintain the pose for 30 seconds.
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The triangle targets the chest, shoulders, hips and obliques. Stand on your mat with legs at least 4 feet apart. Keep your left foot 45 degrees and the other 90. Now start with both hands outstretched and parallel to the floor. Stretch downwards with your left while moving your right arms stretched up. Hold for 30 seconds.
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Stretches burn calories and help you prepare for more intense workouts by making your body supple and strong. They increase circulation which results in more oxygen to the organs and muscles of the body.
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Stretches improve digestion and reduce stress by relaxing your body. The result is a stronger and more flexible body. Because every stretch involves various muscles of your body, not only are you increasing oxygen to the muscles, you are building them too.