Say yes to Yoga for weight loss
With yoga extending the horizons of its influence, how can one remain aloof and ignorant from the amazing benefits of transformation that yoga brings in our mind, body and soul? The added advantage is that you can also use yoga for weight loss regime of yours.
However, if for reasons of any sort, if you haven’t considered trying yoga for weight loss, I am here to make it little easier for you to give it a chance. This article tells you everything you need to know about yoga for weight loss.
All you need is a yoga mat under your feet and a strong will power in your head; and bingo! You are ready. Losing weight with yoga can be a lot more comfortable than you think as yoga for weight loss is not just about those super-flexible-body-twisting poses but it can be comfortable and relaxing.
Have you ever wondered yoga for weight loss can actually be done just by regulating our breathing patterns? Yes, you read it right.
Here is the collection of easy and brisk yoga for weight loss that will leave you with a perfectly toned body.
Breathe it out!
It is said that half of the diseases in our body are due to improper breathing and lack of oxygen supply in our body. All you need to do is just breathe and lo your yoga for weight loss regime is started off.
Effective breathing yoga for weight loss
- Dhyana Mudra
- Sit in cross-legged position (sukhasana) on your mat.
- Place your wrist on your knees with palms facing upwards.
- Touch your thumb with your index finger.
- Close your eyes and relax.
- Focus on your breathe.
- Inhale deeply and exhale.
- Repeat this for 10 times.
Practicing Dhyana Mudra helps you feel lighter, stress free and relaxes your mind and body. It may look easier but it is one of the best yoga for weight loss, trust me! It is highly recommended to practice Dhyana Mudra for at least two minutes before and after your yoga for weight loss regime.
- Kapal Bhati
- Sit in cross-legged position (sukhasana) or the lotus position (padmasana) on your mat.
- Place your hands on your lap one over the other with palms facing upwards.
- Keep your palms open.
- Close your eyes and inhale deeply.
- Let the air fill in your stomach.
- Now, exhale in bits creating a pressure on your stomach.
- Do it for ten times in one breathe.
- Repeat the set for 3 times.
Kapal Bhati is the most effective yoga for weight loss. When talking about yoga for weight loss, Kapal Bhati tops the chart always. Regular practice of Kapal Bhati doesn’t let the fat settle around your waistline and belly, giving you a flat tummy.
- Jalandhar Bandh
- Sit in cross-legged position (sukhasana) or lotus position (padmasana) on your mat.
- Place your hands on your knees in a comfortable position.
- Straighten your back and inhale deeply.
- Exhale the entire air from your body.
- Hold your breath and stick your chin to your chest.
- Release yourself after 1-2 minutes.
- Repeat this set for 5 times.
Practicing Jalandhar bandh in yoga for weight loss involves pulling your stomach in by pressuring all the air out of your body and holding the same for some time. This practice is the most effective yoga for weight loss.
- Suryanamaskar (Salutations to the sun)
Suryanamaskar is a set of 12 poses that collectively work on your body, mind and soul. Suryanamaskar is the best yoga for weight loss.
Although the poses included in Suryanamaskar can be done separately also but I recommend to practise Suryanamaskar as a complete ritual in your yoga for weight loss regime.
- Namaskar Mudra (Namaskar Pose)
- Stand straight on your mat with your legs 1-2 feet apart.
- Join your hands in Namaskar Mudra.
- Inhale deeply and exhale.
- Hasta Uttanasana
- Keep standing in the previous pose and raise your arms upward.
- Stretch your hands as much as possible.
- Bend backwards.
- Inhale and stay in the position for 2 minutes.
- Exhale and relax.
- Hastapadasana
- Stretch your arms up towards the sky.
- Bend down and touch your feet.
- Try not to bend your knees while doing this.
- Stay in the position as long as possible.
- Keep your breathing constant.
- Exhale and relax.
- Ekapada Prasaranasana
- Sit on your knees and place right foot on your mat.
- Stretch your left foot backwards.
- Lift your arms in namaskar and try to bend backwards.
- Keep your feet intact.
- Exhale and relax.
- Parvatasana
- Stay in the previous position and stretch your left foot backwards.
- Lift your torso upwards and keep your palms on the mat.
- Keep your head in the downwards direction.
- Stay in the position for 2 minutes.
- Exhale and relax.
- Ashtanga Namaskar
- Lie down on your belly and lift your torso.
- Let your feet, knees, chest, palms and chin touch the ground.
- Try not to touch the other parts of your body to the ground.
- Remain in the position for 2 minutes.
- Exhale and relax.
- Bhujangasana (Cobra Pose)
- Rest your legs firmly on the mat.
- Lie down on your belly.
- Inhale and lift your chest upwards.
- Stretch the upper part of your body with the help of your arms.
- Stay in the position for 2 minutes.
- Exhale and relax.
Bhujangasana or the cobra pose in the most celebrated yoga for weight loss. It not only reduces fat but also gives you a sense of extreme peace. Surya Namaskar is the complete module of yoga for weight loss, if followed religiously.
- Parvatasana
- While in the previous pose, lift your torso and place your feet firmly on the ground.
- Stretch your body to the extent where you form the parvatasana pose.
- Remain in the same position for 2 minutes.
- Exhale and relax.
- Ekapada Prasaranasana
- Bring your left foot forward from the previous pose.
- Stretch your right foot backward as much as possible.
- Rest your palms on the mat and lift your face upwards.
- Stay in the position for 2 minutes.
- Exhale and relax.
- Hastapadasana
- Bring your feet together and stand firm.
- Touch your feet with your fingers.
- Feel the stretch in your hamstring and vertebrae.
- Stay in the same position for 2 minutes.
- Exhale and relax.
- Hasta Uttananasana
- Lift your body from the previous position.
- Stretch your arms in the upwards direction.
- Bend your body backwards.
- Remain in the position for 2 minutes.
- Exhale and relax.
- Namasakar Mudra
- Release yourself from the previous position.
- Join your hands in Namaskar Mudra.
- Inhale deeply and exhale.
Suryanamaskar is the wonderful and effective yoga remedy for weight loss. This set of 12 exercises should be repeated at least 3-5 times briskly every morning to lose weight in no time.
The above suggested regime is a complete yoga for weight loss and a sure-shot method, still there are a few more asanas or poses that may attract your interest and you might like to add them to your yoga for weight loss regime.
- Naukasana (Boat Pose)
- Lie on your back firmly.
- Slowly lift your legs in the upward direction.
- Try to touch your feet with your hands.
- Stretch your arms as much as possible.
- Remain in the position for 30 seconds.
- Exhale and relax.
- Ananda Balasana (Happy baby pose)
- Lie down on your back firmly.
- Stretch your legs apart and hold the foot thumbs.
- Now try to stretch your arms and legs as much as possible.
- Hold the position for as long as you can.
- Exhale and relax.
Happy baby pose is one of the most interesting poses. Apart from reducing fat, happy baby pose actually makes you feel happy and relaxed.
- Shashankasana (Rabbit Pose)
- Sit on your knees and rest your hips on your claves.
- Bend down and stretch your hands forward as much as possible.
- Try not to move your hips.
- Feel the stretch on your lower back.
- Exhale and relax.
Now it’s time to answer some questions on yoga for weight loss.
Q: How to reduce double chin?
- Simhasana (The Lion Pose)
- Sit on your knees and place your palms on the ground some feet away.
- Lift your face and stretch your tongue out (yes, all of it!).
- Open your mouth as much as you can as if you wish to roar.
- Hold the position for 30 seconds.
- Repeat the set for 10 times.
However easy it looks, Simhasana has its wonderful benefits in terms of reducing the facial fat. Practising Simhasana is a great start to practice yoga for weight loss. It tones your jaw muscles, neckline and makes your double chin vanish in no time.
Q: Which yoga is best for weight loss?
A: It completely depends on your body type as each on has their own adaptability. I suggest going with my yoga for weight loss regime and seeing how it works for you. Or the other options are Bikram Yoga, Power Yoga, etc.
Q: How can I use yoga for weight loss to get slim in 10 days?
A: Yoga for weight loss can generally take time but if you want it quick try Power Yoga.
Q: What is Power Yoga?
A: A set of Yoga sequences done rigorously is known as Power Yoga.
Q: How good is yoga for weight loss?
A: Yoga for weight loss is extremely beneficial. One should definitely try the regime.
Now that you have a list of exercises in yoga for weight loss in your kitty, what are you waiting for! Just get on your mat and enter the whole new world of yoga. Don’t forget to share your experiences with us!
R. Devashree Gehlot
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