Getting a zero-figure is an optimum body image for many individuals, and you can achieve it through yoga and a strict diet. In this article, we will discuss various yoga forms and poses that will help you achieve zero-figure.
Here we will discuss these forms and special yoga pose combinations in detail and will explore some of the complicated yoga poses.
Yoga Forms to Achieve Zero-Figure
Hot Yoga
In hot yoga, the room is heated to provide your muscles with better flexibility. Depending on your yoga instructor, the temperature may vary from 90 to 105 degrees Fahrenheit.
Generally, Bikram yoga and Vinyasa yoga, two specialized combinations of yoga poses, are used during hot yoga. The fundamental difference between these two comes while transitioning from one pose to another.
While doing Bikram yoga, you need to pose, hold, release, and go for the next pose. In contrast, Vinyasa yoga will need you to flow between poses.
Hot yoga helps you to improve your flexibility, burn calories, build bone density, reduce stress, boost cardiovascular activity, reduce stress and blood glucose levels, and improve skin conditions.
If you have diabetes, low blood sugar, heart-related illness, and dehydration, stay away from hot yoga. Also, invest in high-quality yoga mats, yoga gear, and clothes to have the best experience. Keep cold water in an insulated bottle to sip during yoga sessions.
Power Yoga
Power yoga is designed to improve muscular strength and cardiovascular endurance. You will face certain challenges while holding the pose and need to switch poses quickly.
With power yoga, you will be able to build speed, focus on sequences, and practice flow. Many of the Ashtanga yoga poses are used in power yoga, but the order can vary a lot.
You can effectively lose body fat and weight with power yoga while increasing your strength, stamina, and flexibility.
Power yoga helps your body sweat to remove toxins and improve immunity. This form of yoga focuses on moving your body rapidly while practicing mindfulness and breathing. Therefore, this yoga will feel more dynamic rather than meditative.
If you are not physically fit or suffer from chronic diseases like arthritis or diabetes, you should avoid power yoga. Also, it is not suitable to practice during pregnancy.
Yoga Pose Sequences
Sun Salutation
Sun salutation is a combination of twelve yoga postures. You can add this sequence with your morning routine, along with warm-up stretches for losing weight and other health benefits.
The twelve poses included in this routine are:
- Pranamasana (Prayer pose)
- Hasta Uttanasana (Raised arms pose)
- Hastapadasana (Hand to foot pose)
- Ashwa sanchalanasana (Equestrian pose)
- Dandasana (Stick pose)
- Ashtanga Namaskar (Salutation with eight body parts)
- Bhujangasana (Cobra Asana)
- Adho Mukha Savana (Downward-facing dog)
- Ashwa sanchalanasana (Equestrian pose)
- Hastapadasana (Hand to foot pose)
- Hasta Uttanasana (Raised arms pose)
- Tadasana (Standing palm tree pose)
With sun salutation, it is possible to increase body strength and stamina. This yoga sequence makes you feel energized and revitalizes your body. Therefore, it is advised to include it during your morning routine.
Bikram Yoga
Indian yogi Bikram Choudhury invented this yoga routine that includes 26 yoga poses with two breathing exercises. In this routine, the temperature is increased to 105 degrees Fahrenheit to give more flexibility.
In this yoga sequence, you will need to pose, hold the pose, then release before going for another pose. Many hot yoga centers practice this sequence.
This yoga sequence allows you to remove toxins from your body through sweating. It may take 90 minutes to complete the whole sequence set.
As the temperature is increased during this yoga session to encourage sweating, you will need to keep yourself hydrated with cold water. Also, use breathable clothes and towels during this yoga session.
If you have any heart condition, low blood sugar, or dehydration, it is better to steer clear of this routine. This sequence is not suitable for pregnant women.
Ashtanga Yoga
Ashtanga yoga is one of the athletic yoga sequences. Here, you will flow from one pose to another. You will need to perform the same poses in the same order with exact breath count.
There are several ashtanga yoga poses. For example, the Ashtanga primary series consists of 41 poses. The five key poses among those 41 are:
- Forward bend
- Extended triangle
- Extended side angle
- Wide-legged forward fold
- Intense side stretch
This yoga sequence is dynamic and consists of performing poses in sequences with controlled breathing. It will strengthen your muscles, ease pain, calm your nerves, and improve your overall well-being.
Vinyasa Yoga
Vinyasa yoga utilizes flowing movement like Ashtanga yoga. Unlike other yoga sequences, you will need to synchronize breathing during this sequence. Many hot yoga centers are now including this sequence instead of Bikram yoga.
In Vinyasa yoga, specific warm-up sequences and some poses from sun salutation are used. This sequence can pose some physical challenges.
This sequence can improve your body strength, increase heart rate, reduce stress, improve balance and overall well-being.
Yoga Poses
Some yoga poses are commonly used in many yoga forms and sequences. Here, we will discuss those poses:
Cobra Pose
Cobra pose is quite gentle yet very helpful for your back. It can boost your energy, build confidence, and fight fatigue. Your posture will improve and help you deal with sitting for a long time.
Boat Pose
The boat pose is great for losing belly fat and toning the back muscles. It will help you to strengthen abdominal muscle, improve balance, confidence, and digestion. You can also reduce stress and stretch your hamstrings with this pose.
Mountain Pose
Mountain pose is very effective in achieving zero-figure. It will help tone your lower body and strengthen your abdomen, thighs, legs, ankles, knees, and buttocks.
Triangle Pose
Triangle pose helps you to activate your core muscles and increase stability. It will lengthen and stretch your spine and help you to stimulate your organs. You can get easy stress relief from this pose.
Upward Facing Dog
Upward facing dog pose will help you to strengthen your upper body. You can stretch your abdomen and chest with this pose. This pose is one of the common poses among various yoga forms and sequences.
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Don’t Forget to Warm Up
Before you start striking your yoga pose to achieve your zero-figure, it is important to warm up properly. It will reduce the possibility of injury and will make your muscles more flexible.
With warming up, your body’s blood flow increases, and oxygen and nutrients can easily reach different parts of your body.
Warming up is a crucial part of your exercise routine and prepares your body for exercise. It will prepare your heart for increased activity and will prevent rapid blood circulation increase.
Breathing Exercise
Breathing exercises are one of the crucial parts of your yoga routine. It helps your body to remove waste materials and toxins from your body. It will give you the best yoga experience and assist you in avoiding injuries.
While working out for gaining zero-figure, you should include breathing exercises in your routine.
Proper Diet Goes a Long Way
Without maintaining a proper diet, achieving zero-figure is quite difficult. You will need to consume 400 – 500 calories per day. Also, you will need to work out for 2 – 3 hours every day to burn any excess fat on your body.
Properly hydrating your body is another mandatory factor. Include fresh green vegetables in your diet. Also, nuts and grains can be very helpful in providing you with energy without increasing fat.
Junk food is the primary enemy to your zero-figure. Altogether avoid these foods for achieving your perfect body image.
Bottom Line
By practicing yoga, you can not only achieve zero-figure but can improve your metabolism and mental health exceptionally. Make sure to pose and breathe correctly during your yoga session.
It is better to get help from a trainer while taking yoga to build your zero-figure. Your trainer will help you strike the correct pose and help you through the overall process. They can also suggest to you the correct diet chart to follow while training.
