Best 10 Yoga Postures for Weight Loss
Health & Fitness

Best 10 Yoga Postures for Weight Loss

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Yoga is an ancient form of exercise. Lord Shiva is seen as the first Yogi, the first Guru or Adi Guru. Yoga is a way of living that focuses on your mind, body, and soul. It’s a holistic practice for all age groups. Yoga is a science and not related to any religion. Yoga is associated not just with the physical well-being of the body but with the overall health of a human being. It is a science of well-being, it is a science of youthfulness, it is a science of integrating body, mind, and soul and it is a science of understanding yourself.

Yoga is good for all whether you are a student or a businessman or a young or an old man. Yoga is also beneficial in all the diseases as yoga removes toxins from your body as practice of yoga supports physical, mental, and spiritual development that allows you to create the best version of yourself. We have seen in some critical cases where a person gets benefited with the help of yoga.

Regular Yoga practice may be intended as a way to calm the mind, but it also is a great way to get in shape and drop some weight. It may be an effective tool to help you lose weight. Typically, weight loss occurs when a person’s calorie intake is less than their caloric expenditure.

Here are the best 10 Yoga postures that can burn your calories and help you in weight loss.

1. Surya Namaskar (Sun Salutations) – सूर्य नमस्कार:

Surya Namaskar is one of the most popular, well-known and basic yoga. It’s called Sun Salutation also. It comprises a series of twelve different yoga poses encompassed in one that focuses on various parts of the body. Surya Namaskar is a great way to keep your body active as it helps in exercising all possible areas of your body. It helps in strengthening your skeletal system including ligaments and also aids in easing stress and anxiety. Do at least 10 Surya Namaskar daily for better results.

Here are the 12 steps of Surya Namaskar.

  1. From standing, inhale as your lift your arms overhead.
  2. Exhale as you swan dive down into a Forward Bend.
  3. Jump, step, or walk your feet back into Plank pose.
  4. Hold this position for at least five breaths.
  5. Drop your knees down and lower your body to the floor.
  6. Extend your legs, turn the tops of your feet to the mat, and place your hands under your shoulders.
  7. Inhale to lift partway, halfway, or all the way up into Cobra pose.
  8. Exhale to lower back down and then push up into Downward Facing Dog.
  9. Hold this pose for at least five breaths.
  10. Exhale as you jump, step, or walk your feet to the top of the mat and stand in a Forward Bend.
  11. Then inhale to lift up your arms overhead.
  12. Exhale to lower your arms back down by your body.

2. Setu Bandh (Bridge Pose) – सेतु बंध:

Setu Bandh is good for thighs, lower back and the core. This Yoga helps in getting the body shape. Do this yoga 5 to 10 times daily to get better results. Later you can increase according to your body stamina. For doing this asana, lie down on your back and bend your knees so that your feet rest on the floor. Keep the same distance between your feet and buttocks as your hands. Now, try to lift your body in the up ward direction. This body pose looks like a bridge. This Yoga poses can help you in weight loss.

3. Trikonasana (Triangle pose) – त्रिकोणासन:

As its name suggests, we need to make a triangle of our body. To perform this pose, stand straight with your feet wide apart and hands straight parallel to the ground. Now bend on your left side and try to touch your left foot with your left hand. Stay in this position for 10-20 seconds and repeat with the other side. The twisting motion of the asana helps to improve the digestion and reduces the fat deposit from the belly. The pose engages the muscles of your legs and arms and helps you build more muscles.

4. Mandukasana (Frog Pose) – मंडूकासन:

Begin in a tabletop shape facing the long edge of your mat. Walk the knees out to the sides as wide as comfortable. Bring the ankles directly behind the knees with the feet turned out towards the side walls. You can place additional padding (e.g. blanket) under your knees or walk your knees closer together. Bring the elbows and forearms on to the floor with the palms flat on the floor or with the palms pressed together. Slowly exhale pressing the hips towards the back wall until you feel a deep stretch in the hips and inner thighs. Breathe and hold for 3-6 breaths. To release: rock the hips forward and either bring the palms under the shoulders and press back up into Table pose, or walk the arms forward lowering the hips and whole body flat on the floor. It is a little bit tough as compares to others but this asana is very good to burn your calorie.

5. Pavan Muktasana (Wind-releasing Pose) – पवन मुक्तासन:

Pavan Muktasana is a stomach exercise which can help in reducing belly fat. Lie down on your back in a straight position. Now lift up your left leg & bend it from the knee. Try to touch your chin to your knee while pressing your left leg towards stomach. For this, you will have to lift up your head a little. Follow the same with the other leg and you can also try doing the same movement with both the legs at the same time.

6. Dhanurasana (Bow pose) – धनुरासन:

In Dhanurasana, you need to pose like a bow which is not easy for those who have big belly fat. To perform this asana, lie flat on the stomach. Now slowly start lifting your upper body, just like you do in cobra pose and simultaneously also lift both your legs. Now hold your legs with your hands and stay in the position for as long as comfortable.

7. Chakki Chalan (Grinding Pose) – चक्की चालन:

Chakki Chalan asana is very effective for reducing belly fat as in this asana all the muscles of stomach are working. For this, you have to sit in a comfortable position & spread your legs straight in front of you. Keep your legs together in a straight position without bending your knees. After that join your hands & move it in circular motion over your legs. The circular motion will provide a good massage and will help in stretching your stomach, hands, and legs. Do it 10 times in clockwise position & 10 times in anti-clockwise position. Release slowly.

8. Navasana (Boat Pose) – नावासन (नौकासन):

As the name suggests, your body looks like a boat when in this position. To perform the asana, you lie down on your back and as the name suggests go in to a ‘V’ shaped position resembling a boat. Try holding the position for 10-15 seconds to begin with and increase the bar with every passing day. You will feel your stomach muscles going for a toss; this will kill that stubborn belly fat.

9. Phalakasana (Plank Pose) – फलक आसन:

Plank Pose is also very effective asana in weight loss. Lie flat on your stomach. Now slowly lift your body from the mat by using the pressure of your hands. Your body should form a straight line from head to heels. Your wrist should be on the mat and your shoulders should be right above your wrist. The position will look similar to a push-up position. Hold the position for a few seconds by keeping your abdominals engaged and then slowly relax.

10. Vakrasana (Twisted Pose) – वक्रासन:

Sit in a comfortable cross-legged position. Keep your posture straight and keep your right hand on your left knee. Now, try to twist your body in the left direction as much as you can. Do this in the right direction too. This asana is very useful for your body flexibility. Do this asana also daily for better and fast result.

All these Yogasana are beneficial in weight loss but not guaranteed because there are a lot more parameters also. It is not necessary to do all these yoga at a time but if you are regular, you will definitely see positive changes in you. Yoga is not only good for physically, it is good for mentally also. If your mind is cool and positive, you can do the big things in your life; weight loss is just a small thing but you need to have some patience and discipline.

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