6 yoga poses to speed up your metabolism and fight winter weight gain

Step-by-step procedure

1. Starting position: Sit on the mat with your legs straight out in front of you. Keep your back straight and slightly engage your core.
2. Inhalation (preparation): Take a deep breath and extend your arms above your head, lengthening your spine.
3. Exhale (lean forward): As you exhale, draw into your hips, keeping your spine extended, and begin to reach your hands toward your feet, ankles, or lower legs. Try holding on to your legs or to a place where you can easily reach.
4. Hold the pose: Place your forehead or nose against your feet. Keep your back straight rather than rounding your spine completely. Hold the pose for 5-10 breaths, maintaining even breathing and calm concentration.
5. Return to the starting position: Inhale to slowly raise your torso and return to a sitting position.

Breathing tips

• Inhale: Extend your spine and extend your arms above your head.
• Exhalation: Hinge at the hips and extend forward into a bend.
• Breathe slowly, evenly throughout the pose to maximize relaxation and concentration.

Contraindication

• Spine injuries: Avoid this pose if you have back or spine problems.
• Hamstring tension: People with very tight hamstrings should change their position with a strap or bend their knees slightly.
• Pregnancy: Avoid this pose during pregnancy.
• Sciatica: Those with sciatica should exercise with caution or consult a specialist.

TRIKONASANA

This asana strengthens the legs, stretches the spine, improves balance and speeds up the overall metabolism.

Step-by-step procedure

1. Starting position: Stand with your feet about 3-4 feet apart. Extend straight arms at shoulder height.
2. Turn the leg: Turn the right leg 90 degrees and the back leg slightly inward (about 15 degrees).
3. Stretch your hips and arms: Inhale and extend your arms horizontally, making sure your shoulders are relaxed and away from your ears.
4. Lean to the side: Exhale, tilting the torso to the right, lowering the right hand to the shin, ankle or the floor. Extend your left arm up, forming a straight line with your body.
5. Look up: Look up at your left hand. Keep your spine straight and your chest open.
6. Hold the pose: Hold for 5-10 breaths. Focus on maintaining balance and stability.
7. Return to the starting position: Inhale to raise your torso back to a standing position. Repeat the pose on the left side, turning the left leg outward and leaning to the left.

Breathing tips

• Inhale: As you extend your arms and prepare for the pose.
• Exhalation: As you bend to the side, stretch by reaching your arm down.
• Smooth breathing: Maintain slow, deep breaths throughout the pose, ensuring a calm and focused connection between mind and body.

Contraindication

Avoid practicing Trikonasana if you have:

• Neck injuries;
• Lower back pain or serious spine problems;
• Hip injuries;
• High blood pressure (without proper management);
• Difficulty with balance or severe dizziness.

SETUBANDASANA

This asana strengthens the back, glutes and core, improves posture and stimulates the thyroid gland, promoting metabolism.

Step-by-step procedure

1. Starting position: Lie on your back, bend your knees, place your feet hip-width apart on the mat. Keep your arms relaxed at your sides, palms down.
2. Position of feet and legs: Press your feet and hands to the mat. Make sure your knees are in line with your hips.
3. Raise your hips: Inhale and press into your feet and hands, lifting your hips off the ground. Try to form a straight line from your shoulders to your knees.
4. Clasp hands (optional): For more stability, clasp your hands behind your back with your fingers interlaced. Lower your arms down to support your lower back. Hold the pose: hold for 5-10 breaths. Keep your chest open and look up.
5. output: Exhale slowly as you lower your hips back to the mat. Relax your arms and legs by taking a few deep breaths.

Breathing technique

• Inhale: How do you lift your hips.
• Exhalation: As you lower your hips back onto the mat.
• Keep even, deep breaths throughout the pose to increase stability and concentration.

Contraindication

• Neck injuries: Avoid if you have neck problems; use a folded towel for support if needed.
• Shoulder problems: Avoid putting too much pressure on your shoulders.
• Backache: Consult a health care professional if you have chronic lower back problems.
• Pregnancy: Not recommended during pregnancy.
• Problems with blood pressure: It should be avoided by people with high blood pressure or heart disease.

BHUJANGASANA

This asana strengthens the spine, boosts metabolism, and stimulates the digestive system, making it a great pose for improving overall well-being.

Step-by-step procedure

1. Starting position: Lie on your stomach with your legs extended and feet together. Place your hands under your shoulders, elbows close to your body.
2. Inhale and lift the chest: As you inhale, press your palms together and lift your upper chest off the ground. Keep your elbows slightly bent and your shoulders away from your ears.
3. Engage the muscles of the lower back: Use your lower back muscles to lift your chest, not just your arms. Keep your gaze forward or slightly up.
4. Hold position: Breathe deeply and stay in the pose for 5-10 breaths.
5. Exhale and go down: As you exhale, gently lower your chest and forehead back onto the mat, relaxing your back and shoulders.

Breathing tips

• Breathe in, lifting your chest into the pose.
• Hold your breath for a few seconds.
• Exhale slowly, lowering your chest down.
• Continue to synchronize your breath with each movement throughout the pose.

Contraindication

• Problems with the spine: Those with serious lower back or neck injuries should avoid this pose.
• Pregnancy: Not suitable during pregnancy.
• Pain in the wrist: If you have wrist problems, change the pose or consult an instructor.
• Shoulder injuries: Weakened or injured shoulders may be tense due to position.

DHANURASANA

Step-by-step procedure

1. Starting position: Lie on your stomach with your legs outstretched, and relax your arms along your body.
2. Bend your knees: Bend your knees and bring your heels closer to your buttocks.
3. Grab your ankles: Reach back with both hands and grab the outside of your ankles.
4. Raise your chest and legs: Take a deep breath, press your feet and hands into the mat and lift your chest and legs at the same time.
5. We form the shape of a bow: Your hips, chest and head should rise above the mat, creating a bow-like shape. Stay in the position for 20-30 seconds, maintaining even breathing.
6. output: Exhale slowly and gently release your ankles, returning your chest and legs to the floor.

Breathing tips

• Inhale: As you begin to lift your chest and legs.
• Exhalation: When you lie down on the mat again.
• Keep even, deep breathing throughout the pose to reinforce focus and alignment.

Contraindication

• Avoid Dhanurasana if you have:
• Lower back problems or chronic back pain;
• Neck injuries;
• Shoulder injuries;
• pregnancy;
• Hip problems or sciatica.