Best yoga asanas: Boost metabolism, stop weight gain with Child Pose, Surya Namaskar, others

Best yoga poses: Restorative poses like Legs-up-the-wall (Viparita karani) and Child’s pose (Balasana) calm the nervous system and lower stress hormones (Image: Canva)

Winter is synonymous with sweaters, wholesome meals, and, often, unwanted weight gain. The cold weather and shorter days can lead to a sluggish metabolism, increased cravings, and reduced physical activity, all of which may contribute to weight gain.

The good news is that regular yoga practice can help maintain metabolic health and manage weight naturally during the colder months. According to Himalayan Siddhaa Akshar, Yoga Master, Spiritual Guru, Lifestyle Coach, Philanthropist and author, yoga, along with  mindful movement, breathing techniques, and stress reduction. “Yoga will help you maintain metabolic balance, improve digestion, and reduce stress during the colder months,” he says.

Akshar recommends the following yoga asanas to combat winter blues, maintain your well-being:

Dynamic, heat-building movements:

Sun salutations (Surya namaskar): These serve as an excellent foundation by engaging major muscle groups and raising body temperature, which increases energy expenditure.

Power yoga: Poses like Warrior sequences (Virabhadrasana), Chaturanga pushups, and Chair pose (Utkatasana) build lean muscle mass, helping your body burn calories even at rest. By combining these movement with breathing, these sequences help improve circulation, heat generation, and metabolism.

Also read | 8 best yoga poses to include in your daily routine

Twisting poses for digestive health: Winter often invites cravings for heavier, comfort foods, making digestive health essential.

Twisting poses like Seated spinal twist (Ardha matsyendrasana) and supine twist (Jathara parivartanasana) massage the internal organs, stimulate digestion and improve nutrient absorption.

These poses help your body process food more efficiently, maintaining a smooth metabolic rate. By focusing on spinal twists, you can relieve bloating and discomfort while promoting healthy digestion.

Stress management for hormonal balance: Cold weather and limited sunlight can increase stress and fatigue, leading to hormonal imbalances. Increased cortisol levels can cause fat storage, especially around the midsection.

Restorative poses like Legs-up-the-wall (Viparita karani) and Child’s pose (Balasana) calm the nervous system and lower stress hormones.

These poses activate the parasympathetic nervous system, fostering relaxation and balance. By reducing stress, yoga helps regulate metabolism and hormone levels naturally.

Also read | Best yoga poses: Reduce stress and anxiety with these 6 yoga asanas

Breathing techniques for improved energy: Yogic breathing practices, or pranayama, can recharge energy levels and stimulate metabolism.

Kapalabhati (skull-shining breath) uses sharp exhales and passive inhales to generate internal heat and strengthen the core.

On the other hand, Surya bhedi pranayama (right nostril breathing) and Anulom vilom (alternate nostril breathing) balance the body’s energy systems while curbing stress-related eating.
These techniques not only energise but also improve focus and mindfulness.

Consistency is key:

For long-term benefits, consistency plays a crucial role. Aim for:

3-4 yoga sessions per week, each lasting 30 minutes.

Morning practices with dynamic sequences to kickstart metabolism.

Evening sessions focused on stress relief and digestive support.

Even short, regular yoga practices are more effective than occasional, lengthy workouts.

Mindful living for sustainable habits:

Yoga promotes mindfulness, which extends to your daily lifestyle and eating habits.

Regular yoga practice increases awareness of hunger and fullness cues, helping you avoid overeating.

With greater awareness, you’ll naturally develop mindful eating patterns, choosing foods that nourish rather than comfort.

This combination of movement, breath, and mindfulness provides a comprehensive and sustainable approach to managing winter weight gain.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.