Everyone in this modern era is aware of the relevance of yoga. Yoga is that holistic package that targets at total cleansing of your body- mentally, physically and spiritually as well. We cannot deny how rejuvenated and full of energy we feel if we start our day with yoga. Not only this, some yoga asanas for weight loss are so effective but some yoga asanas will also help you reduce weight and get that fit body that you always dream of. Yes, it is possible with some efforts and determination. So, now we will know those 10 yoga asanas that will help in losing weight if you practice them regularly.
These yoga asanas will help you gain more flexibility, improved metabolism, building up your core and stamina. With many twists, bends and inversions, you open up your inactive or rather rusted muscles which speed up your weight loss.
Top 10 Yoga asanas for weight loss
Here are some prominent yoga asanas, known for speeding up the weight loss process.
Bow pose (Dhanurasana):
This is a very effective asana for weight loss. It works on the whole body by improving digestion, curing dyspepsia (obesity), gastrointestinal problems, gives flexibility, strengthens back muscles, cures constipation and improves blood circulation. How wonderful it is to reap these many benefits from a simple bow pose!
How to do it?
To do this, lay on the floor with your face facing it. And now stretch your hands and feet in the opposite direction, far from your back till only your pelvis and abdomen are touching the floor. It also strengthens your thighs, chest and back.
Note: If you have some stomach related problems, do not practice this pose.
Sun salutation (Surya Namaskar):
Sun salutation is a combination of some twelve asanas that are linked and synchronized together in such a way that it leads to total stretching and healing of the body. This pose will give you strength, build up your back as it combines deep breathing abs flowing movement together as a yoga warm-up sequence. It is really good to do at least 12 rounds of Surya Namaskar daily. Morning is the ideal time to perform this. You can increase these rounds as soon as you feel comfortable increasing them. This pose if performed properly can help you trim your waist, stimulate your digestive system, boost metabolism and tone up your arms.
Bridge pose (Setu Bandha Sarvangasana):
To perform this, lie down on your back and stretch your hands sideways. Now fold your knees, spread them out and raise your body up from your pelvis area. Now hold your ankle parts with your hand and take support. This pose works really nicely on your hips, stomach and thighs. It helps you in gently massaging your thyroid gland when your chin touches your chest. Hence, it leads to the production of the metabolism-regulating hormone.
Boat pose (Naukasana):
This yoga pose is a seated pose that helps to reduce belly fat, improves digestion, improves blood circulation, strengthens abdominal muscles, regulates the function of lungs, pancreas and liver. It can be simply performed. You need to lie down on your back and go into a V-shaped position that looks like a boat. Now, hold that position for 10 seconds and gradually increase the time. You will feel that your stomach muscles are twisting but remember, that is when your stubborn belly fat is killing itself inch by inch. No pain, no gain!
Upward plank ( Purvottanasana):
This pose will seem to be a bit difficult in the beginning. But you will see its benefits soon after practicing it regularly. It’s just an upward position of the plank. Sit with your legs stretched and hands behind your hips pointing your feet. Now start rising slowly. Hold the position up to ten seconds and increase time slowly. Perform 10-15 or more sets daily. This pose strengthens your triceps, back, legs and wrists, stretch your shoulders, chest, front ankles.
Triangular pose ( Trikonasana):
This pose helps you reduce fat deposits in the belly and helps with digestion by its twisting motion. You can engage the muscles of legs and arms to build more muscles and burn more fat.
How to do it?
Stand with your feet apart. Now, turn your right foot out, stretch arms out Wide open and lean sideways over your right leg and slowly go down as much as you can keeping your back straight and flat in that position. Keep your right palm on the ground and keep still till you can. Repeat the same with the other side.
The warrior pose (Veera bhadrasana):
To perform this pose, you need to stand straight with your legs wide apart at least 3-4 feet. Spread both arms bending your right knee a little. Now stretch both hands towards the ceiling and tilt backward much as your back allows while keeping your legs apart. This pose helps in strengthening your lungs and back muscles. It also works on your thighs, belly and hips region of toning up the mass in that region.
Plank pose (Chaturangadandasana):
This pose is a difficult one but works very well to have a workout effect on your wrists, arms, lower back, abs. It helps in your standing posture giving you a strong and toned up build. It helps in cutting belly fat and forming abs if performed regularly with increased time of holding the plank. The plank pose mainly targets your upper body, shoulders and core fat burning and toning. To do a plank, you need to plant your hands directly under the shoulder, like that of a push-up position and mount your pelvic area parallel to the floor. This is one of the best calorie-burning yoga asanas.
Shoulder stand (Sarvangasana):
This pose has many benefits. It increases your strength, improves digestion, boosts metabolism aiding weight loss and also balances thyroid levels. It helps with your sleep disorders, strengthens shoulder muscles, tones up your buttocks, abdominal muscles and legs. To practice this pose, you have to lie down on your back. And raise your hips stretching your legs upward towards the ceiling. You can support your waist with your wrists or can simply lay hands on the floor straight and stretched with the palms side over the ground.
Cobra pose (Bhujangasana):
This pose strengthens your entire shoulder area and upper back, provides more flexibility to the lower back. It helps in burning unwanted stomach fat by stretching abdominal muscles. It helps in burning extra fat on thighs, hips and lower abdominal areas as well. Lie down on your stomach and raise your head and trunk with your palms on the floor. Now bend your arms at the elbows and make an arch and look upward slowly. Don’t rush. You will feel the pressure on your stomach. Extend your toes fully and push them onto the ground to properly experience the pose. Hold this asana for 5 seconds. This pose also helps with regulating the menstrual cycle in women.
So these are some yoga poses for weight loss that will help you to get in shape. But, remember that yoga is only one aspect among many if you are looking for a weight loss journey. You have to follow a balanced diet and some exercising too for quick and desired results. Early morning time is the best to practice yoga. It will relieve you from stress and heaviness that you might feel all day due to multitasking and fast life. Starting your day with yoga will make you feel more flexible and agile than otherwise and in no time it will become a quintessential part of your daily life.
Although, you should ask your doctor or some certified yoga practitioner if you have some chronic problem or pain in any part of your body. Some poses might be very vigorous and could do some harm to your already troubled muscle or body part if not practiced under guidance.
Disclaimer: Tips mentioned in the blog are for information purposes only and should not be considered as professional medical advice. Always consult your doctor, trainer, or a dietician before starting any fitness program or making any changes to your diet.