As the weather gets hotter, I want to get my body in shape.

Recently, Satsuki Fujisawa, a member of Japan's national women's curling team, became a hot topic online after participating in a best body competition.

Today, yoga instructor Sae Kujiraoka (@whale._.sae) will introduce some yoga poses that involve a lot of movement and can be effective for body sculpting.

By incorporating intense poses like the ones introduced today, which make you sweat, in addition to your usual relaxing yoga movements, your metabolism will increase and you'll feel refreshed. Let's get through the hot summer energetically.

Table of Contents

• What are the weight loss benefits of yoga?
• 5 Yoga Poses to Tone Your Body
• ① Plank Pose
• ② Bridge Pose
• ③ Boat Pose
• ④ Twisted High Lunge
• ⑤ Cat Balance Pose
• Continuing leads to a body that is less likely to gain weight and easier to lose weight

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What are the weight loss benefits of yoga?

Since yoga involves slow body movements, I often hear people say that it doesn't have much of a weight loss effect (i.e., losing weight). While it's true that it tends to be perceived that way, it has actually been found to be an effective exercise for weight loss.

Yoga combines breathing techniques with poses, and diaphragmatic breathing improves blood flow and boosts metabolism, so it can be expected to have effects similar to aerobic exercise. Also, by performing various asanas (poses), you unconsciously use muscles throughout your body, naturally strengthening your core muscles and increasing muscle mass.

Furthermore, twisting poses stimulate the intestines and help relieve constipation. And by regulating the autonomic nervous system, it improves sleep quality and reduces stress. It also prevents overeating. From this series of movements, yoga is considered an exercise that can be expected to have a weight loss effect.

However, you won't lose weight immediately after doing yoga once, so gradually incorporate it into your daily life and make it a habit to create a body that is less likely to gain weight and easier to lose weight!

5 Yoga Poses to Sculpt a Toned Body

Here are 5 recommended yoga poses for those who want to sculpt their body.

① Plank Pose

This pose is well-known even to those who don't practice yoga, often simply called "plank." It's a strong core-strengthening pose that uses muscles throughout the entire body.

1. Start on all fours, with wrists directly under shoulders and knees directly under hips.
2. Keeping your lower abdomen engaged, extend one leg back at a time.
3. Maintain a straight line from the crown of your head to your heels, keeping your core straight.
4. Be careful not to let your hips sag or rise, keep your gaze diagonally forward, and hold for about 3 breaths.

By the way, the longest plank hold recorded in Guinness World Records is 9 hours, 30 minutes, and 1 second...

② Bridge Pose

This pose offers various benefits such as toning the lower body, strengthening the pelvic floor muscles, and regulating the autonomic nervous system.

1. Lie on your back with your knees bent. Open your feet hip-width apart and bring your heels close to your buttocks.
2. Tuck your chin, press the back of your head and both shoulders into the floor, and as you inhale, press your feet and shoulder blades into the mat, slowly lift your hips as if bringing your navel towards the ceiling, and lift your chest.
3. Repeat 3 to 5 breaths in this position, then slowly lower your spine to the floor, one vertebra at a time.

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③ Boat Pose

This is a slightly more challenging pose that requires balancing on your sit bones. It can help tighten the lower abdomen and waist, improve posture, and boost concentration.

1. Bend your knees and sit in a "seiza" position (kneeling with buttocks on heels).
2. Hold both feet from the outside with both hands, straighten your back so your lower back doesn't round, and lean back to shift your center of gravity backward. (Lightly lift both feet off the floor.)
3. Lift both legs until your shins are parallel to the mat.
4. Extend both hands forward at shoulder height, look straight ahead, and hold for about 5 breaths. (If you want more of a challenge, try extending both knees towards the ceiling.)

④ Twisted High Lunge

It can be expected to strengthen the lower body, lift the hips, tighten the abdomen, and improve intestinal health.

1. From a kneeling position, step your right foot forward.
2. Inhale, raise both hands, and bring them together in Anjali Mudra (prayer position) in front of your chest.
3. Lean slightly forward, hook your left elbow to the outside of your right knee, and as you exhale, twist.
4. Once the pose is stable, straighten your back knee and lift it off the floor. Hold this position for about 3 breaths. Repeat on the opposite side.

⑤ Cat Balance Pose

By maintaining balance, your core is naturally strengthened, and it can also help tone your lower body (thighs, abdomen, glutes), back, and triceps.

1. Start on all fours, with hands shoulder-width apart and feet hip-width apart.
2. Lift your right hand and left leg. Extend your hand forward at shoulder height, aiming for your hand and foot to be parallel to the floor.
3. Imagine pulling in opposite directions to prevent your body from tilting, and hold for about 5 breaths. Repeat on the opposite side.

Finally

For those who don't have an exercise routine or have stopped exercising for a while. Start your journey to overcome inactivity with yoga.

The time it takes for yoga to have a weight loss effect varies depending on the type of yoga, its difficulty, and frequency, but it is generally said to be around 2-3 months.

Make yoga a habit in your daily life and build a body that is less likely to gain weight and easier to lose weight! Furthermore, adding dietary management to yoga will be even more effective.

By consistently incorporating yoga, you can achieve your ideal body shape.

Wearing Apparel

All the apparel worn by Sae Kujiraoka in the article are YES items.

Top: YES Janet Crop Top

Leggings: YES Juno Leggings Bali Green

This month marks the final installment of the 3-month series by guest blogger Sae Kujiraoka. She explained the correct way to do yoga poses and their benefits very clearly. Thank you for your contribution!