6 Yoga Poses To Boost Metabolism And Combat Winter Weight Gain

Perform these yoga asanas every day in the cold winter months to boost your body's metabolism and stay in top shape without any kind of unwanted weight gain.

Winter season weight gain: Winter season tends to slow a person down by enticing them with the comfort and warmth of blankets, unending cups of tea or coffee, and foods rich in carbs and calories, all of which can affect a person's health, since they begin to lead, what many doctors call, a sedentary lifestyle. It is extremely important to push yourself and lead an active life in the cold, winter months, as it can protect your health and immunity, and keep you far, far away from seasonal ailments and other diseases. Health experts say that less physical activity in the cold temperature leads to our metabolism slowing down. It is essential to keep the metabolism active to prevent unwanted winter weight gain, maintain energy levels, and support overall health. This is where yoga becomes extremely necessary and helpful.

According to Dr Narendra Shetty, chief wellness officer at Kshemavana Yoga and Naturopathy Centre, regular practice of Surya Namaskar, for instance, may help maintain or improve cardio-respiratory fitness and support weight management. The flowing sequence of 12 asanas, known as sun salutations, combined with controlled breathing, is commonly included in various yoga styles and is believed to enhance cardio-respiratory fitness.

In this article, Dr Shetty lists six yoga poses that one must practise every day in the winter months to boost their metabolism and combat unwanted winter weight gain. Read on.

ARDHA MATSYENDRASANA (HALF LORD OF THE FISHES POSE)

Step-By-Step Procedure

1. Starting position: Sit on the floor with legs extended forward.
2. Breathing: Inhale deeply.
3. Bend right leg: Bend your right knee and place the right foot outside the left thigh, keeping the sole flat on the ground.
4. Breathing: Exhale gently.
5. Bend left leg: Fold your left leg so the left foot is near your right hip.
6. Position the right hand: Place your right hand behind your back for support.
7. Twist the torso: Inhale, raise your left arm, and then exhale while twisting your torso to the right.
8. Hook the arm: Bring your left elbow outside your right knee, with the forearm pointing upward.
9. Breathing: Maintain normal breaths, holding the pose for 20-30 seconds.
10. Return to centre: Inhale as you release the twist and return to the starting position.
11. Repeat on the other side: Follow the same steps, twisting to the left side.

Breathing Tips

• Inhale deeply to elongate the spine before twisting.
• Exhale while twisting the torso to deepen the stretch.
• Maintain steady, calm breaths throughout the pose.

Contraindications

• Back injuries: Avoid if you have severe spinal or back issues.
• Hernia or ulcers: Not suitable for individuals with hernia or peptic ulcers.
• Pregnancy: Should be avoided during pregnancy due to the twisting motion.
• Knee pain or injury: Modify or avoid if you experience discomfort in the knees.

PASCHIMOTTANASANA (SEATED FORWARD BEND)

Paschimottanasana is a powerful pose that improves digestion, stretches the spine, calms the mind, and stimulates metabolism.

Step-By-Step Procedure

1. Starting position: Sit on the mat with your legs extended straight in front of you. Keep your back straight and engage your core slightly.
2. Inhale (preparation): Inhale deeply and extend your arms overhead, stretching your spine.
3. Exhale (forward bend): As you exhale, hinge at the hips keeping your spine long, and begin reaching your hands toward your feet, ankles, or shins. Try to hold your feet or wherever you can comfortably reach.
4. Hold the pose: Rest your forehead or nose close to your legs. Keep your back straight rather than rounding your spine completely. Hold the pose for 5-10 breaths, maintaining a steady breath and calm focus.
5. Return to start position: Inhale to slowly lift your torso and come back to a seated position.

Breathing Tips

• Inhale: Lengthen your spine and reach your arms overhead.
• Exhale: Hinge at the hips and extend forward into the bend.
• Maintain slow, steady breaths throughout the pose to maximise relaxation and focus.

Contraindications

• Spinal injuries: Avoid this pose if you have any back or spinal issues.
• Hamstring tightness: Individuals with very tight hamstrings should modify the pose with a strap or bend the knees slightly.
• Pregnancy: Avoid this pose during pregnancy.
• Sciatica: Those with sciatica should practise cautiously or consult a specialist.

TRIKONASANA

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

Step-By-Step Procedure

1. Starting position: Stand with your feet about 3-4 feet apart. Extend your arms straight out at shoulder height.
2. Turn your foot: Turn your right foot out by 90 degrees and the back foot slightly inward (about 15 degrees).
3. Extend your hips and arms: Inhale and stretch your arms horizontally, ensuring your shoulders are relaxed and away from your ears.
4. Bend to the side: Exhale as you lean your torso to the right, bringing your right hand down to your shin, ankle, or the floor. Extend your left arm upward, forming a straight line with your body.
5. Look up: Turn your gaze upward towards your left hand. Maintain a straight spine and open chest.
6. Hold the pose: Hold for 5-10 breaths. Focus on maintaining balance and stability.
7. Return to starting position: Inhale to lift your torso back up to standing position. Repeat the pose on the left side by turning your left foot outwards and bending to the left.

Breathing Tips

• Inhale: As you extend your arms and prepare for the pose.
• Exhale: As you bend into the side stretch, reaching your hand down.
• Steady breathing: Maintain slow, deep breaths throughout the pose, ensuring a calm and focused mind-body connection.

Contraindications

Avoid practicing Trikonasana if you have:

• Neck injuries;
• Lower back pain or serious spinal issues;
• Hip injuries;
• High blood pressure (without proper guidance);
• Difficulty with balance or severe dizziness.

SETUBANDASANA

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

Step-By-Step Procedure

1. Starting position: Lie on your back with your knees bent and feet flat on the mat, hip-width apart. Keep your arms relaxed at your sides, palms facing down.
2. Feet and leg position: Press your feet and arms into the mat. Ensure your knees are in line with your hips.
3. Lift your hips: Inhale and press through your feet and arms, lifting your hips off the ground. Try to form a straight line from shoulders to knees.
4. Clasp your hands (optional): For more stability, clasp your hands under your back, interlocking the fingers. Press the arms down to support your lower back. Hold the pose: Hold for 5-10 breaths. Keep your chest open and gaze upwards.
5. Release: Exhale slowly as you lower your hips back to the mat. Relax your arms and legs, taking a few deep breaths.

Breathing Technique

• Inhale: As you lift your hips.
• Exhale: As you lower your hips back to the mat.
• Maintain steady, deep breaths throughout the pose to enhance stability and focus.

Contraindications

• Neck injuries: Avoid if you have neck issues; use a folded towel for support if necessary.
• Shoulder problems: Avoid placing too much pressure on the shoulders.
• Lower back pain: Consult with a healthcare professional if you have chronic lower back issues.
• Pregnancy: Not recommended during pregnancy.
• Blood pressure issues: Should be avoided by individuals with high blood pressure or heart conditions.

BHUJANGASANA

This asana strengthens the spine, boosts metabolism, and stimulates digestive organs, making it a great pose to improve overall well-being.

Step-By-Step Procedure

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

Breathing Tips

• Inhale as you lift your chest into the pose.
• Hold the breath for a few seconds.
• Exhale slowly as you lower your chest back down.
• Continue to sync your breath with each movement throughout the pose.

Contraindications

• Spinal issues: Those with severe lower back or neck injuries should avoid this pose.
• Pregnancy: Not suitable during pregnancy.
• Wrist pain: If you have wrist problems, modify the pose or consult an instructor.
• Shoulder injuries: Shoulders that are weak or injured may be strained by the position.

DHANURASANA

Step-By-Step Procedure

1. Starting position: Lie on your stomach with your legs stretched out straight and arms relaxed alongside your body.
2. Bend your knees: Bend your knees and bring your heels close to your glutes.
3. Grab your ankles: Reach back with both hands and grab your ankles from the outside.
4. Lift your chest and legs: Inhale deeply, press your feet and hands into the mat, and lift your chest and legs simultaneously.
5. Form the bow shape: Your thighs, chest, and head should lift off the mat, creating a shape similar to a bow. Hold the position for 20-30 seconds while maintaining a steady breath.
6. Release: Exhale slowly and gently release your ankles, bringing your chest and legs back to the floor.

Breathing Tips

• Inhale: As you begin to lift your chest and legs.
• Exhale: As you settle back onto the mat.
• Maintain a steady, deep breath throughout the pose to enhance focus and alignment.

Contraindications

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