Whenever you have a little time, in the morning or in the evening, you can take advantage of the benefits of yoga. Yoga will help you relax and keep your body balanced and fit; this is why so many busy people choose to practice it.

If you want to reduce risk to depression and stress you need to start doing yoga regularly. According to a new research published by American Psychological Association (APA), claimed that multi-week regimen of yoga exercises are effective at reducing symptoms of depression

Top 8 Yoga Poses You Should Do Every Day at Home

So if you feel so busy or not, here are 8 yoga poses you should do every day in order to feel great and boost your metabolism

1. Cat and Cow Poses

These two poses are great because it stretches your back and warms it up for future poses. They work great if you’re having an office job, releasing pressure and discomfort from your back.

How To:

• The Cat Pose means to stretch your back toward the ceiling while sitting on your knees and palms, while the Cat Pose means to bend your back in the opposite direction while raising your chin up.
• Alternate these poses for a good stretching session, performing 5 to 10 of these poses reps.
• Just make sure to breathe right, inhaling as you arch your back and exhaling when you round it.

2. The Downward Dog

If you don’t know how to stretch your entire body, the Downward Dog pose will do that for you.

Stretching is more important than you may think, especially if you don’t enjoy physical activity, this is why the yoga poses you should do every day focus more on stretching.

       How To:

• Kneel on your yoga mat and place your palms on the mat as well, with your fingers widely spread.
• Then raise your bottom, allowing your legs to straighten up, together with your arms, until you for an upside-down V.
•  Push your chest a little toward your thighs, feeling how everything in your body stretches.

3. Side-Bend while Standing

This is another great way to stretch your spine and decompress it. This one of the easiest yoga poses you should do every day to feel better after sitting down for too long.

How To:

• Start this by standing up straight, with your feet together and your arms raised high above your head while inhaling.
• Bring down your right hand, placing it near your body,
• While taking your raised left hand above your head, bending your body gently to the left, while exhaling.
•  Go back to the initial position, with both arms above your head while inhaling, and repeat this to the other side while exhaling.

4. The Cobra Pose

The Cobra Pose will help you open your chest and shoulders so you’ll enjoy a better body position and release tension from your back.

How To:

•  Start by lying on your yoga mat with your face down, on your belly.
•  Use your hands for support and push your upper body half up, while exhaling, until your arms are straight and your head is up, facing forward.

5.The Pigeon Pose

Your hips need to be stretched as well and nothing will do this better than the pigeon pose.

How To:

• Start by sitting in a plank position. Now bring your right leg toward your body, by bending your right knee.
• The right knee should be spread toward your right hand, while your right foot should get as close as possible to the left food.
• Just make sure to keep your back straight and your left leg long and straight as well in the back while relaxing your hips.
• Hold this pose for 30 seconds while breathing and then switch the legs and repeat the pose.

6. The Happy Baby Pose

Believe it or not, this particular pose will help you relax, opening your inner thighs, lower back, and groin area and allowing tension and pressure to be released.

How To:

• These yoga poses you should do every day are meant to help you feel better, so don’t hesitate to try them out.
• Lie on your back on your yoga mat and grab the toes of your feet, by bending the knees and bringing them toward your chest.
• With the help of your hands, pull on your toes so that your knees are stretching toward your shoulders.
•  With the elbows, gently press on your knees to keep them open, while breathing in and out.
• Do your best to keep this position for 30 seconds.

7. The Yogi Squat

This relatively simple pose will enhance your mobility and flexibility, also being called the “pose of youth”.

How To:

• Crouch down on your feet, placing your tailbone between your ankles and having your feet at a 45-degree angle for a better support.
• Your hands should be aligned with your chest, in a praying position.
• Press your palms together, while pressing your elbows against the inner side of your thighs at the same time.
•  Continue breathing deeply and hold the pose for 30 seconds.

Read Next: 7 Best Yoga Exercises for Weight Loss & Belly Fat

8. The Corpse Pose

Although this may be one of the yoga poses you should do every day that sounds weird, it is all about getting your body relaxed and stress-free.

How To:

•  The Corpse Pose means to lie on your back, on your yoga mat, with your legs slightly spread and hands relaxed along with your body.
• You don’t have to do anything else but rest and relax for a few minutes, in this pose.
• You will certainly feel lighter and calmer once you’re done.

Our everyday lives can tend to be quite stressful and agitated, making us accumulate a lot of tension that leads to pain and discomfort. Yoga can help us feel better, by practicing a few easy poses on an everyday basis.

Sacrifice no more than 30 minutes every day for your yoga practice and you start feeling great in a very short while.

Don’t allow stress, tension, and pain to be part of your life. Change all of this now with the help of efficient yoga poses.

The post Top 8 Yoga Poses You Should Do Every Day To Lose Weight and Get Flat Belly appeared first on Balancebuzz.com.

This workout plan has been designed to be fun and challenging at the same time.

They will keep you engaged throughout the week. As you progress throughout the week, you should notice some changes in your body weight.

At the end of the 7 days, you would have lost a substantial amount of weight.

You can decide to continue with this weight loss workout plan even after you achieve your 7 days weight loss goal.

Follow the weight loss workout plan below to get started.

Weight Loss Workout Plan: 7-Day Fat Burning ExercisesPlan for Beginners

1. Monday – Total-Body Strength Training

Body strength training is an important part of weight loss. The workout helps you burn fat and calories. It also helps you to shape your body.

The following workout plan should take care of your Monday total-body strength training. You should grab a pair of dumbbell and follow this routine;

Dumbbell Bench Press

• Begin by holding a pair of dumbbells and lying down on a flat bench.
• Ensure your hands rest on top of your thighs with the palms facing each other.
• Use your thighs to lift the dumbbells up and make sure you lift them one at a time. Then hold them at shoulder width.
• Now rotate your wrists forward and let the palms face away from you.
• Your upper arm and forearm should form a 90-degree angle with the dumbbells on the sides of your chest.
• Exhale, and push the dumbbells up against your chest.
• At the same time, ensure lock your arms and squeeze your chest for a few seconds.
• Now lower your hands slowly and return to starting position.
• Do 12 reps daily.

You can combine the Dumbbell Bench Press with other body strength training. Some workouts you can combine include

• Bodyweight Squats – 15 reps
• Dumbbell Row – 12 reps on each side
• Box Step-Ups – 15 reps on each leg

You can do these whole exercises thrice with about a one-minute rest in between.

2. Tuesday: High-Intensity Interval Training (HIIT)

High-intensity interval training is effective daily calorie burners and is one of the best weight loss workout plans.

These exercises make sure calorie burns are immediate.

For example, a Sprint interval on any cardio equipment will jumpstart your body every morning. Do these following together as your HIIT

• Full Sprint: 30 seconds
• Moderate pace jog: 60 seconds
• Do this workout 12 times

3. Wednesday: Foam Rolling plus 12,000 steps of walk

You have worked your body for the past two days, now it is time to get some light training. Foam rolling is a good way to exercise your body still.

It will help you improve your workout’s quality.  Follow the instructions below to perform one of the best types of foam rolling in your weight loss workout plan;

• Begin by lying back with the roller put under your bra line at the back.
• Lean the middle of your back over the roller and interlace your fingers just at the back of your head.
• Breathe in, use your feet to drive movement and roll up. Make sure you stop just at the peak of your shoulder blades.
• Then breathe out, roll down the spine and stop just at the bottom of the rib cage.
• Repeat movement 8-10 times

You can combine this foam rolling with about 12,000 steps of the walk. Walking helps to increase the blood flow around your body.

It will help you recover faster from the effects of foam rolling. This will boost the weight loss capability of your weight loss workout plan.

4. Thursday: Total-Body Strength Training

Body strength training is an important part of the weight loss workout plan.

You can repeat the same routine like the one on Monday.

5. Friday: High-Intensity Group Fitness Class

It is day 5 and it’s time to take things up a notch. Join a high-intensity fitness class and let the fitness of others challenge you.

The class will boost your calorie burn and contribute to your weight loss workout plan. Imagine all the fun you will also experience on this day.

6. Saturday: Total-Body Strength Training

Here, is another day to undergo a body strength training. Repeat the same movement you did on Monday and Thursday.

This will further boost the calorie burn rate in your weight loss workout plan.

7. Sunday: The day of Rest

You’ve earned it and today, you rest. Watch Netflix.  Getting enough sleep will help you lose weight naturally (1).

You should have lost some weight within this last week. Let your muscles recover from strength training.

Also, today you can add lemon detox to your diet if you want. Here is how to make lemon detox water.

However, if you must, then rest a day a pick yourself up next week.

Conclusion

Losing weight fast is not just about the workouts and exercises. You must undergo a proper lifestyle change, including your daily diets.

Let go of all the junks and calorie-filled foods. Incorporate healthy diets into your daily routine and follow this weight loss workout plan.

The post Weight Loss Workout Plan-7 Days Fat Burning Workout Plan for Beginners appeared first on Balancebuzz.com.