A five-thousand-year-old transcription on brittle palm leaves by the Indus valley civilization has opened the way for a revolutionary weight-loss technique. The Rigveda, an Indian collection of Vedic Sanskrit hymns, mentions yoga. Many people have profited from the development of yoga by losing weight in a healthy way. Yoga for weight loss is a contentious subject. Many people assume that doing yoga alone will not help them lose weight. Losing weight has two important aspects, healthy eating, and exercise. Yoga poses for weight loss demand these aspects. Some of the Yoga asanas and yoga tips for weight loss are as given below.
1.Suryanamaskar asana
This asana is called “the king of the asanas”. Surya Namaskar is a complete health bundle as well as the most ef fective approach to lose weight. It stretches and tones the majority of main muscles, slims the waist, tones the arms, stimulates the digestive system, and regulates the metabolism.
- Stand with your legs straight.
- Inhale deeply and raise your arms aloft – Bend forward and exhale out – Jump your feet back to plank stance
- Keep it held for around 5 full breaths.
- Next, bend your knees and lower your body to the floor.
- Extend your legs while maintaining your hands beneath your shoulders.
- Turn into the cobra stance by inhaling halfway.
- Exhale and switch to downward dog facing stance.
- Keep it in for 5 breaths.
- Jump up to your feet on top of the floor and bend while inhaling.
- Take a deep breath and raise your arms overhead.
- Take a deep breath out and relax.
2. Chaturanga Dandasana (Plank Pose)
The best way to strengthen your core is to do chaturanga dandasana. Its advantages are enormous, despite how easy it appears.
It is not until you are in the posture that you begin to feel the intensity of the pose on your abdominal muscles.
- Lie face down.
- Lift your body up onto straightened arms
- Balance on your toes
- Face forward or down
- Hold for as long as you can, take a break and then repeat a few more times. Try to extend the time in this pose each day.
3.Bhujangasana (Cobra pose)
The primary goals of this posture are to develop your abdominal muscles and relax your lower back.
- Lie face down on the floor.
- Spread your hands next to your shoulders on the floor.
- Stretch your legs back to the point where the tops of your feet contact the floor, then slowly inhale and elevate your upper body.
- Make sure your pubis and toes are in a straight line and that they are touching the ground.
- For a period of 25-30 seconds, stay in this position.
- On an exhalation, release and return to the lying down position.
4 . Virabhadrasana ( Warrior Pose)
The Warrior position has made toning your thighs and shoulders, as well as boosting your concentration, more accessible and interesting. The greater the outcomes, the more you hold that stance. Virabhadrasana will tighten your quads in just a few minutes.
- Stand with your feet hip-width apart and your arms by your sides on the ground.
- Take a huge step to your right after exhaling.
- Bend your knees at a 90-degree angle and turn your right toes outwards.
- Turn your left foot 15 degrees inwards. Your left foot’s heel should be aligned with the centre of your right foot.
- Raise both arms to shoulder level by lifting them sideways. Your palms should be facing up.
- In this position, take a few deep breaths, then move your head to the right and slowly press your pelvis down as far as you can.
- Return to the starting position after a few seconds of pause. Carry on with the same procedure on the other side.
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5. Sethu Bandha Sarvangasana ( Bridge Pose)
The Bridge posture enhances muscle tone, digestion, hormone regulation, and thyroid function. It also strengthens the muscles in your back and relieves back pain. It is beneficial to the glutes, thyroid, and weight reduction.
- Lie on your back with flat feet and bent knees.
- Lift your hips and back off the mat.
- Your hands should be under your hips, fingers laced together.
- Hold your hips and back with your hamstring, glute muscle and abdomen.
- Release your finger and slowly lower your tailbone.
6. Balasana( Child Pose)
This pose is quite simple to execute and can be done in between more difficult asanas.
- Sit in Vajrasana.
- Then slowly lower your head on the mat and rest your belly on the thighs.
- Stretch your hands forward
- Hold this position for 20 sec and relax.
7. Trikonasana ( Triangle pose)
The trikonasana improves digestion while also reducing fat deposits in the abdomen and waist. It enhances and promotes blood circulation throughout the body. This asana’s lateral motion helps you burn more fat around your waist while also strengthening your thighs and hamstrings. It also improves balance & concentration.
- Stand with your legs apart and your back straight.
- Raise your right hand over your head in a straight line. Parallel to the right ear, the right arm should be.
- Bend your torso to the left side at the waist.
- Slide your left arm down the length of your left leg until your fingers reach the ankle.
- Because your head is slanted to the left, your right arm must be horizontal.
- Keep your knees and elbows straight while you hold the pose. For 30 seconds, stay in this position.
- Straighten your spine and take a firm stand. On the other side, repeat the stance.
