You can burn off all your new Thanksgiving weight with these 24 yoga poses

6 min read

November is the start of a season celebrating family and rest. It is also known notoriously as a time to eat excessive amounts of food. While it can be comforting to reach for a third helping of mashed potatoes or grab a few extra sweet rolls, it can lead to feeling more stuffed than that second serving of stuffing and gravy. While meals are often important places for gathering, socializing, and bonding, the aftermath of consuming significantly more food than normal can leave the body feeling sluggish, exhausted, and cranky.

Although there are theories that claim the body gains weight to stay warm in winter, the truth is humans do not prepare to hibernate. The body thrives with a healthy balance (i.e., weight management, mental and spiritual). The Mayo Clinic recommends regular exercise to relieve anxiety and stress, which can be heightened at this time of year. Exercise as part of a healthy lifestyle is also linked to fewer symptoms of Seasonal Affective Disorder.

You can burn off all your new Thanksgiving weight with these 24 yoga poses

Take a moment to give thanks on November 24 and the following days. Combine these 24 yoga positions to lose any extra weight you may have gained.

Padmasana (or Lotus Pose/Easy Pose)

Lotus seated variations reduce blood flow in the legs, redirecting it to the stomach for digestion. You can hold for up to 10 minutes each time. Eventually, you will be able to sit comfortably for more than 30 minutes.

Gomukhasana, or Cow Face Pose 

This exercise strengthens your spine and core by reducing blood flow in the legs. Hold each side between 5 and 10 breaths.

Malasana or Yogi Squats Version 

This powerful movement not only targets the glutes and back but also ignites the inner flame, which helps to fight belly fat. Ten seconds at a stretch, then a minute.

Crow Pose or Kakasana

It strengthens abdominal muscles, which promotes digestion and overall mental, physical, and spiritual balance. Hold for five to ten seconds, perhaps lifting one foot at a moment.

Phalakasana, or Plank Pose

The muscles of the core and spine are strengthened, which helps to boost metabolism. Tend to the position for 10-30 seconds, working your way up to one minute.

Vasisthasana, or Side Plank Pose 

It improves balance and targets difficult-to-reach muscle groups like the quadratuslumborum. This helps to maintain overall health. Vasisthasana is a workout for the oblique muscle. It strengthens the core to improve digestion. A plank holds the same time as a plank.

Vasisthasana, or Side Plank Pose With Leg Lift 

The Side Plank variation with a leg raise adds intensity to the previous variation. It strengthens the entire body, including the digestive organs and the abdominal muscles. The same hold times apply as with plank.

Chaturanga Dandasana or Four-Limbed Staff Pose 

This exercise is a great core workout that requires balance. For an extra challenge, lift one leg for 5-10 seconds at a stretch.

Adho Mukha Svanasana (Downward-Facing Dog Pose) 

It helps to increase blood flow to the head, which can help with concentration and self-control (especially when you have to choose between two, three, or four slices of pie). Hold the breath for five to ten seconds at a given time.

Anjaneyasana or Low Lunge Pose with Heart Opening 

This helps to reduce negative self-talk by strengthening the core and increasing acceptance and vulnerability. Hold for five to ten breaths.

Crescent or High Lunge With Bent Back Knee

The abdominal organs are toned by bending the back leg. Hold for five to ten breaths.

Virabhadrasana 1 or Warrior 1.

This exercise improves the ability to focus and balance, as well as improving circulation and respiration. Hold for five to ten breaths.

Virabhadrasana 2 or Warrior 2 

This exercise energizes your entire body and stimulates the digestive organs in the abdominal region. Hold for five to ten breaths.

Virabhadrasana 3 or Warrior 3 

This exercise tones and strengthens the muscles of the abdomen, which are essential for digestion. Hold for 5-10 breaths.

Vrksasana, or Tree Pose

It improves balance and strengthens your core. Hold for 10-20 seconds or until you feel comfortable holding it for one minute.

Salabhasana, or Locust Pose 

When the stomach is on the floor, there is increased pressure on the abdominal muscles, which can help with digestive issues, such as indigestion or constipation. Hold for three to five breaths.

Trikonasana, or Triangle Pose

This stretch activates digestion and elimination organs as well as the abdominal muscles. Hold for three to five breaths.

Utkatasana, or Chair Pose 

The core is ignited to help with digestion. Hold the core for 5-10 seconds each time until you are comfortable holding it for one minute.

Chair Pose Variation 

To intensify the traditional Chair Pose, the legs are positioned in front of the feet, the heels lifted an inch or so off the floor, and the hips raised higher than the knees. This pose is not recommended for people with knee problems or those who are conscious of their knees. The same hold time as the traditional Chair Pose.

Garudasana, or Eagle Pose 

Hold for 5 to 10 breaths. Hold for five to ten breaths.

Sirsasana, or Headstand Pose

By denying gravity, you can send more blood to your brain and digestive system to activate the body and increase the heat of the internal flame. Hold for five to ten breaths.

Navasana (boat Pose)

This intense core strengthener will help you to improve your abdominal strength and digestion. Hold for 3 to five breaths.

Eka Pada Rajakapotasana or One-Legged King Pigeon Pose 

This posture can be a little more advanced, and it may take some time to develop the strength and flexibility needed to achieve. However, the One-Legged king pigeon encourages abdominal activity to aid digestion and opens up the chest and the heart to prepare for Thanksgiving. Hold for three to five breaths.

Savasana or corpse pose

This posture is a perfect way to end any asana flow or can be used as a standalone pose. Savasana has many benefits, including promoting sleep and rejuvenating the mind, body, and soul. Proper rest and rejuvenation are key to weight loss.

Everyone, Happy Thanksgiving! Feel free to share any other useful yoga poses for weight loss in the comments below.

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