Yoga for Weight Loss
Yoga helps to stretch the body and improve blood circulation. It can also increase your metabolism. Yoga promotes flexibility, mental well-being, and mental health. It is easy to do yoga. It is easy to incorporate yoga into your daily routine.
1. Cobra Pose ( Bhujangasana)
The cobra pose is similar to a cobra. This beautiful pose can be achieved by lying down. In Sanskrit, it is called “Bhujangasana” Sanskrit. It is one of the most effective back stretching positions to increase metabolism and burn fat.
Steps To Do Cobra Pose: –
- Place your back against the mat. Place your feet on the mat and place your palms on each side.
- With both your hands, press down on the floor. Your shoulder blades should be in line with your finger.
- Now, bend your back and face your belly forward.
- This position should be held for approximately 10 seconds.
- Push yourself upwards with each exhalation.
- Repeat the process 10-15 times.
- These yoga poses are not recommended for pregnant women.
2. Chair Pose (Utkatasana)
This is a standing position. This pose has many health benefits. Sanskrit is also known as “Utkatasana” (sitting on a chair). It would be best to squat while keeping your body still to perform this asana correctly.
Steps To Do Chair Pose: –
- Keep your legs straight while standing straight. Your arm should be straight above your head.
- As much as you can, bend your knees.
- For 30 seconds, try to maintain this position
- Relax and repeat the posture 10 to 15 more times.
- Take care: If you have low blood pressure, a leg injury, or back problems, it is best not to perform this asana.
- 3. Bridge pose (Setu Bandha Sarvangasana)
Bridge pose is an excellent choice if you are looking for simple yoga asanas to lose weight. This is a back-bending yoga pose that can be rejuvenating. It is also effortless to do and can help you lose weight. It can boost your energy and make you more flexible. you can join 200 hours yoga teacher training that will give you to the next level.
Steps To Do Bridge:
- Place your back on the ground. Place your feet flat on the floor by bending your knees. Your feet should be at least hip-width apart.
- Your feet should be pointing towards your hips.
- Keep your feet parallel to one another.
- Now, lift your stomach towards the ceiling.
- Your chest and chin should be in the correct position.
- Relax and repeat the pose 10 to 15 times.
- Precautions: Do not attempt to do bridge poses if your neck, shoulder, or back hurts.
4. Dog Yoga Pose for Weight Loss (Adho Mukha Svanasana)
This asana can be used to stretch the entire body. This asana can tone your stomach, arms, legs, and stomach. It can also strengthen your shoulders. This forward-bending yoga position can help you improve your long-term health.
Steps To Do Downward Facing Dog Pose: –
- Place your stomach flat on the floor.
- Slowly lift your upper body using your palms. This will create a mountain pose.
- As you inhale, raise your upper body.
- This position should be held for 30 seconds.
- Take a deep breath and return to your original position.
- This yoga pose can be repeated 10 to 15 times.
- Take care if you have high blood pressure.
5. Trikonasana (Utthita Trikonasana)
It is one of the most fundamental yoga poses. Trikonasana, a great yoga exercise for weight loss, is a good choice. This pose is excellent for stretching your hips and shoulders. It can also help to reduce stress levels. This pose is perfect for beginners.
Steps To Do Trikonasana:-
- Keep your hands above your head and stand straight.
- Now, spread apart your legs.
- Try to touch your feet with the same hands as when you sat down.
- Your other hand should face the ceiling with your straight hand
- This position should be held for 10 seconds.
- You can switch the position of the other hand with the same procedure.
- This asana can be repeated 10 to 15 times.
- Take care not to strain or overextend your neck.
6. Warrior Pose (Virabhadrasana).
A great way to stretch your entire body is with the Thi pose. It helps to maintain balance and flexibility. It can also be quite challenging. This pose should only be attempted if you have the proper guidance. This pose can strengthen your back, shoulders, and legs.
Steps to Do Warrior Pose
Keep your feet together and stand straight.
- Stretch your legs apart.
- Now, extend one knee in front and the other parallel to your floor.
- Slowly raise your hands above your head.
- This pose should be held for 15 seconds.
- Switch to the other knee and repeat the process.
- Do this at least 10 to 15 times.
Avoidance: This asana is not recommended for people with heart disease, shoulder problems, high blood pressure, or other health issues.
7. Suryanamaskar: The Sun Salutation
It is a great cardio exercise. Suryanamaskar, a set of 12 yoga poses, is designed to give your entire body a great workout. It also has a significant traditional value.
These yoga poses are used to show gratitude to the sun. Surya Namaskar for weight loss is effective. There are many variations of this pose. However, it is recommended to practice it regularly and stick with the one you feel most comfortable in.
- Steer straight with your feet.
- Take a deep, slow breath and raise your arm above your head.
- Now, bend forwards and exhale.
- Now, do the plank position.
- This position should be held for 10 seconds.
- Now, lower your body to the floor and drop down to the knees.
- Keep your hands below your shoulders and extend your legs.
- Inhale now and take the cobra pose.
- Next, exhale and switch to the downward dog-facing position.
- This position should be held for 10 seconds.
- Now, stand straight up on your feet and return to your original position.
- Take a deep breath and raise your arm above the head.
- Relax and exhale.
- Repeat the process 10 to 15 times.
- Take care when performing this asana. People with stomach or back problems should avoid this asana.
Also Read: Easy Yogasanas to remove the eating disorders
8. Plank pose (Phalakasana)
Plank is a great way to strengthen your core and lose belly and arms fat. This pose can also be used to relieve back pain. Regular practice of phalakasana can help you relax and reduce stress. It’s a great yoga asana for reducing belly fat.
Steps to Do Plank Pose:
- Push-up position
- Next, lift your upper body off the ground using your palms.
- Try to relax your neck by looking down at the ground.
- This position should be held for between 10 and 15 seconds.
- This yoga pose can be repeated 10 to 15 times.
- Take care not to put too much pressure on your wrists and knees.
9. bow pose (dhanurasana).
Are you looking for effective yoga asanas for weight loss? Bow pose is an excellent place to start. This pose can help strengthen your abdominal muscles and give them a toning effect. It can help you lose weight over time. It can also improve your posture. This pose is excellent for reducing back pain.
Steps to do a bow pose
- Place your belly on the ground.
- Place your toes on the floor, and bend your knees.
- Grab your ankles and hold onto your hands.
- Take a deep breath and raise your upper body off the ground.
- Inhale now and stretch your legs and back. Keep holding your legs firmly.
- Lift your head to the sky and look ahead
- For 10 seconds, stay in the same position.
- This pose can be repeated 10 to 15 times.
- Avoid this pose if you suffer from migraines, severe neck problems, or back issues.
10. Boat Pose (Navasana)
The boat pose is an easy and beautiful yoga pose that will strengthen your core muscles. Regular practice can increase your metabolism and encourage weight loss. This yoga pose can be incorporated into your daily life to help you become more flexible and fitter.
Steps to Do Boat Pose:
- Straighten your legs and sit straight.
- Bend your knees.
- Lift your feet as high as you can. Both should be in parallel.
- Now, raise your hands forward.
- This position should be held for approximately 30 seconds
- Relax and go back to your original position.
- Repeat this yoga exercise approximately 10-15 times to get excellent results.
Precautions: If you are pregnant, or have a menstrual cycle, avoid this asana.
Conclusion
An ancient Indian practice, yoga can help improve your physical, mental, and emotional health. This sacred practice also involves stretching the entire body. Yoga is also effective for healthy weight loss. Yoga poses that are good for weight loss include Suryanamaskar and Bow pose. These yoga poses will help you tone your body and make it fitter.