Yoga to Improve Metabolism

Yoga is a broad term used for a group of physical, mental, and spiritual practices or disciplines. Originated in ancient India, yoga is more than physical exercise; it has a meditative and spiritual core. Yoga offers multiple benefits, perhaps the least known benefit is the direct effect of yoga on metabolism. Yes, amongst many other benefits, practitioners perform yoga to improve metabolism as well.

As we all know metabolism is the biochemical process of converting food to energy. It is an essential factor in burning more calories and facilitating weight loss. Also, yoga helps in improving digestion and circulation, stimulating movement, and creating lean muscle mass – all the while helping one to have increased metabolic rate.

However, there are many yoga poses that one can do to improve metabolism. In this post we are sharing with you the 7 best poses of yoga to improve metabolism.

Let’s have a look…..

Yoga to improve metabolism

1. Mandukasana – Frog Pose

Mandukasana, also known as the Frog Pose is best known to tone all the organs in the abdomen and is excellent for diabetes. In Sanskrit, Manduka means frog, and in the final position, the posture resembles a frog, thus the name. Mandukasana offers numerous health benefits, and the one amongst these benefits is the improved metabolism.

Instructions:

1. Sit down in Vajrasana or the kneeling posture.
2. Make a fist with both hands with your thumb tucked inside the four fingers.
3. Now, place both the fists on the abdomen on both sides of your navel.
4. Breathe out and pull your abdomen slightly inside. Now, slowly bend forward and press the navel with both the fists.
5. Keep your back as straight as possible and look forward in the bend position.
6. Keep the breath outside in this position and maintain the position for as long as you are comfortable.
7. To exit the pose, take a breath in and slowly raise your trunk up to kneeling position, bring your hands back to the sides and relax.
8. Repeat this pose for about 3 – 5 times.

2. Ustrasana – Camel Pose

Another pose of yoga to improve metabolism is Ustrasana, also known as Camel Pose. It is a heart opener and a deep backward bend pose performed while kneeling. This spinal and hip stretch opens up the front of the body, activate and stimulate the thyroid gland.

Instructions:

1. Sit down in Vajrasana.
2. Inhale and lift your body from the heels and come into a kneeling position.
3. Let the tops of your feet rest on the floor/mat.
4. Extend your toes backward.
5. Inhale and lift your arms to the ceiling.
6. On an exhale, push your hips forward.
7. Inhale, engage the core and squeeze the muscles of the buttocks.
8. On the next exhalation, hold the respective ankles of the feet, one at a time.
9. Roll the shoulders backward and keep pushing the hips forward.
10. Tilt the head backward as much as possible.
11. Hold the posture for 10 deep breaths.

3. Supta Virasana – Reclining Hero Pose

Supta Virasana, or Reclined Hero Pose lengthens the extensor muscles of the leg, help in reducing the impact of diarrhea and digestive problems. Besides being good for metabolism, this pose helps in curing intestinal, acidity, and respiratory ailments.

Instructions:

1. Recline your upper body backwards
2. Rest your back on the floor
3. Place your arms on either side of the trunk, with palms facing upwards.
4. Hold for 1 to 2 minutes, as long as you are comfortable.

4. Sarvangasana – Shoulder Stand

Sarvangasana or Shoulder Stand is considered the Queen of all asanas. It is one of the intermediate poses that one could master easily. Sarvangasana is essentially an extension of the plough pose. The legs along with the lower body are lifted up in this pose, and the weight of the body is supported on the head, neck, shoulders, and upper arms. This asana is a deep stretch for your back and neck. This asana helps to have increased blood circulation and it reduces any kind of imbalances.

Instructions:

1. Lie down on your back.
2. Exhale and on an inhale, just swing your legs to allow them to come perpendicular to the mat.
3. Breathe out, lift your waist off the mat, and push your legs towards your head.
4. Support your waist with your palms.
5. Slowly, straighten the legs in such a way that your entire body is perpendicular to the mat.
6. Hold the posture for seven to nine breaths.
7. To exit the pose, slowly release the torso to the floor, vertebra by vertebra.

5. Halasana – Plough Pose

Next in the yoga to improve metabolism series is Halasana. In Halasana, the body resembles the plough. That is why it is called the Plough Pose. Halasana can remove fat from the waist and improve the health of the abdominal organs especially the kidneys, pancreas and the intestines. Also, it increases the circulation in the thyroid, adrenal, pituitary glands, and send out feel-good hormones or endorphins in the body, which in turn help boost metabolism also.

Instructions:

1. Lie down on your back. Relax fully and breathe normally.
2. Keep your legs together and the hands should be kept close to the body.
3. Hold your breath and slowly raise your legs to vertical position. Make sure you do not use the arms to lift the legs.
4. Move your legs further back as much as possible. At this stage you can use your hands to support your lower back and to further push the waist and trunk, until the legs touch the floor.
5. You can move your legs as further from the head as possible. At this stage you will achieve a chin lock. And the pressure will be on the thyroid glands.
6. Stay in this position for few seconds to few minutes depending on your level of comfort.
7. To exit, slowly come back to the normal position.
8. Now relax all the muscles and breathe normally.

6. Dhanurasana – The Bow Pose

Dhanurasana or the Yogic Bow Pose, is also known as Urdva Chakrasana (Upward Wheel Pose). Dhanur means bow in Sanskrit, since the pose resembles a bow when it is performed that’s the reason it is called Bow Pose. Bow pose is a good stress and fatigue buster, it stimulates the reproductive organs, tones the arm and leg muscles, keeps your metabolism strong and helps in building spinal and abdominal flexibility and strength.

Instructions:

1. Lie down flat on your stomach, place your hands on the side. Relax and breathe normally.
2. Now slowly bend your knees backwards as much as you can, almost touching the back of your buttocks.
3. Now arch your head and neck upwards and backwards.
4. Slowly move the hands towards the lower leg. Use both your hands and try to get hold of your lower leg at the ankles.
5. Hold on to the ankles till you complete the asana.
6. Now inhale deeply and expand your chest. At the same time, pull the legs upwards using your hands.
7. Arch your trunk backward and upwards along with your head and neck. When fully stretched, your shape will resemble a bow. Your thighs will be raised above the ground and you will be resting on the abdomen and the lower part of the chest alone.

Slowly release the pose and rest in Shavasana.

7. Shavasana – Corpse Pose

Your poses of yoga to improve metabolism should be concluded with Shavasana. It is the best asana to calm your mind, release any kind of tension in the muscles and to sink in all the stress at a deeper level.  Here is how to perform Shavasana

• Lie down on your back.
• Legs spread apart
• Place your arms beside your body facing upwards.
• Take deep breaths 
• Stay in the pose for at least 2 minutes and then release the pose.

Pranayama to Improve Metabolism

Finally, performing pranayama after the yoga session is very good for one’s overall health. Pranayama is an excellent breathing exercise in yoga to improve metabolism. It helps you release any kind of anxiety and strengthens your energy positively. Pranayama is a great way of energizing the body and mind simultaneously. Perform these two pranayama to conclude your yoga to improve metabolism: 

i. Bhastrika Pranayama

Bhastrika pranayama involves forceful inhalation and exhalation of breath. This pranayama technique increases the level of oxygen in the blood.

Instructions:

1. Sit in Padmasana (Lotus Pose) with your head and spine straight.
2. Take a deep breath and fill your lungs with air.
3. Count till five, and then release the breath.
4. Now, begin practicing the technique by inhaling and exhaling with force.
5. There will be a panting sound while you will perform it with force. 
6. Repeat this process around 5 – 10 times.

Practice for 1 – 2 minutes.

*One round of inhalation and exhalation will count as one time.

ii. Surya Bheda Pranayama

Surya Bheda Pranayama reduces the anxiety, depression and other mental illnesses. Traditionally, it is said to stimulate the brain and increase body heat. Also, it increases the Prana or Vitality in the body, especially when a person feels low.

Instructions:

1. Sit in Padmasana or Siddhasana with your head and spine straight.
2. Now seal your left nostril with your ring finger and little finger.
3. Now inhale slowly and deeply through your right nostril.
4. Then, seal your right nostril with your right hand thumb.
5. Keeping your right nostril sealed, exhale through your left nostril.
6. Repeat this process around 5 – 10 times.

*One round of inhalation and exhalation will count as one time.