Have you tried everything to lose weight and failed?
12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Well, we have the answer for you – yoga The best part about it, is that no matter what your weight is or where you want to get rid of flab, you can do it with aasanas in yoga 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
All you need are some comfortable clothes and a yoga mat and you are good to go. So to start you off on your holistic weight loss journey here are 12 yoga exercises you can practice to melt away the pounds. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
StandingAasanas
ARdHA CHANdRAASANA This pose is great to tone your buttocks, upper and inner thighs. If these are your problem areas, this is the pose for you. The added stretch on the sides of your tummy, help burn off those unsightly love handles and strengthen your core. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Stand with your feet together on your yoga mat. Now, raise your hands above your head and clasp your palms together, extend the stretch by trying to reach for the ceiling. Exhale, and slowly bend sideways from your hips, keeping your hands together. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Remember not to bend forward and keep your elbows straight. Feel a stretch from your fingertips to your thighs. Feel the strongest stretch along the side of your stomach and back. Hold this pose for as long as you can. Inhale and come back to the standing position. Repeat this pose on the other side. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Tip:
If you have digestive disorders, a spine injury or high blood pressure, avoid doing this pose.
12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
StandingAasanas
VEERbHAdRASANA 1 It meaning the warrior pose, this aasana stretches your back, strengthens your thighs, buttock and tummy. Helps in making you more focused and opens up your chest so you can breathe better. Excellent pose to melt away the fat from your midsection. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Stand on your yoga mat with your feet together and hands by your side. Now extend your right leg forward and keep your left leg extended backwards. Now bend your right knee so that you get into the lunge position. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Twist your torso to face your bent right leg. Slightly turn your left foot sideways (about 400-600) to give you that extra support. Exhale, straighten your arms and raise your body up and away from your bent knee. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Stretch your arms upwards and slowly tilt your torso backwards so your back forms and arch. Stay in this pose for as long as you feel comfortable. Breathe normally. To get out of this pose exhale and straighten your right knee. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Now push off your right leg and come back to your original position. You can use your hands to support you. Do not rush out of this pose; you might injure your back or legs. Repeat this aasana for the other leg as well. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Tip:
If you have high blood pressure, shoulder, knee or back trouble, please perform this pose under the guidance of a trained teacher. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
StandingAasanas
VEERbHAdRASANA II This is an aasana is a continuation of the veerbhadrasana I. This aasana is great to strengthen the muscles in your back, thighs, abdomen and core. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Follow the same steps as Veerbhadrasana I, Instead of raising your hands above your head twist your torso so you face sideways and raise your hands to either side (so your fingers are extended and are parallel to your extended right and left leg). 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Now, turn your head so your eyes are facing in the same direction as your right hand. Repeat this posture for the other leg as well. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Tip:
If you suffer from diarrhea or high blood pressure do not do this pose. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
StandingAasanas
UTkATASANA Also known as the chair pose this aasana requires concentration and focus on the muscles being used. It strengthens the core muscles, thighs and tones the buttocks. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Stand straight on your yoga mat with your hands in namaste in front of you. Now raise your hands above your head and bend at the knee such that your thighs are parallel to the floor. Bend your torso slightly forward and breathe. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Stay in this position for as long as you can. In order to get out of this pose, gently stand up.
12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Tip:
Do not do this pose if you have a knee injury or back injury. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
StandingAasanas
VRkSASANA Also known as the tree pose, this aasana is great for the muscles of your stomach and abdomen. Apart from concentrating on your core it also helps your mind focus and tones the muscles of the thighs and arms. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Stand with your legs together. Now put most of your weight on one leg and a little weight on the other leg. Raise the leg with the least weight such that your foot is facing inwards, towards your opposite knee. Hold your ankle to help you pull up the leg. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Place the heel of your foot on your inner thigh of the other leg, as close to the pelvis as possible. Raise your hands above your head making sure your fingers are pointing towards the ceiling. Make sure you focus your mind and try to maintain your balance. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Breathing steadily and focusing on one spot in front of your eyes helps in maintaining the pose and not falling over. In Yoga, believed that an unsteady mind leads to an unsteady body. More you can control your mind the better you can do this pose. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Do not try to hold a chair or wall for support while doing this pose. It will only reduce the intensity of the aasana. Keep trying till you can get it just right. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Tip:
If you have injured your knee or back please do this aasana under the supervision of a trained expert. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
StandingAasanas
UTTANASANA This is a forward bending pose that stretches out the hamstrings, and the muscles of the abdomen. It also makes the blood rush to your head, helping your body switch from the sympathetic to the parasympathetic nervous system, helping you relax. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
To perform this pose, stand straight. Raise your hands from the front to above your head as you inhale slowly. Then bend forward completely pushing your buttocks back till your palms touch the floor and your forehead touches your knees. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
If you cannot bend completely, or are uncomfortable with the stretch on your hamstrings, bend your knees a little. Stay in this pose till you are comfortable.. To return back to the standing position. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
As you inhale slowly bring your arms above your head, raising your upper body. Then as you exhale bring your arms down from front of your face. Do not jerk up. Remember to rise up from the hips, without straining your muscles. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
StandingAasanas SURYA NAmASkAR Surya namaskar is a set of yoga aasanas done in succession. It has amazing weight reduction properties since it employs various forward and backward bending aasanas that flex and stretch the spinal column giving a profound stretch to the whole body. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
StandingAasanas SURYA NAmASkAR Believe it or not this is a full body workout like no other. It has a deep effect in detoxifying your internal organs through copious oxygenation and has a deeper relaxing effect. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
SittingAasanas
ARdHA mATSYENdRASANA This aasana is specifically designed to increase the capacity of your lungs so it can inhale and hold more oxygen. Apart from that it stretches out the spine and tones the thighs and abdominal muscles. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
SittingAasanas
ARdHA mATSYENdRASANA According to yoga practitioners this pose stimulates the digestive system helping you digest food more efficiently and burn fat all over your body. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Sit up with your legs stretched out straight in front of you, keeping your feet together and your spine erect. Bend your left leg and place the heel of your left foot beside your right hip (optionally, you can keep your left leg straight). 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Now, take the right leg over your left knee and place your left hand on your right knee and your right hand behind you. Twist at the waist, shoulders and neck in this sequence to the right and look over the right shoulder. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Hold and continue with gentle long breaths in and out. To come back to the starting position, continue breathing out, release the right hand first (the hand behind you). 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Release the waist, then chest, lastly the neck and sit up relaxed yet straight. Repeat on the other side. Breathing out, come back to the front and relax. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Tip:
If you have a back injury, do this pose only in the presence of a certified trainer. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
SittingAasanas
bAdHAkONASANA This aasana is the best thing you can do for your inner thighs. Pose that will help you target your problem area & simultaneously strengthening your spine, muscles of the groins, knees & lower back, relieve menstrual discomfort & improves digestion. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Keep your spine erect and bend your legs at the knees, such that the soles of your feet are facing each other. Now with your hands pull your legs in so that your heels touch each other and they are as close to your pelvis as possible. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
While holding your legs at the ankles, move your thighs up and down, just like the wings of a butterfly. Do this as many times as you can. Remember that the closer your legs are to your pelvis the greater the benefit of this pose. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Tip:
Do not do this aasana if you have injured your knees.
12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
SittingAasanas
kAPAL bHATI PRANAYAm This is a form of breathing exercise that helps to oxygenate your body while strengthening the muscles of your stomach and abdomen. It helps in giving you that flat toned tummy, melts away love handles and improves digestion. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Keep your spine erect and your palms on your knees facing downwards. Now exhale through your nose and pull your stomach in towards your spine. When you loosen your stomach muscles you will automatically breath in. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Quickly contract your stomach muscles again and exhale. Your stomach muscles should be doing the work of pushing out and pulling in air. Do this initially about 50 times, you can increase the number of repetitions as you feel comfortable. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
After doing this form of breathing you will initially feel some soreness around the muscles of your stomach and abdomen. This is normal. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Tip:
Avoid doing this pose if you have high blood pressure, a hernia or heart disease. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Lying Aasanas
kUmbHAkASANA Also known as the plank pose this aasana is the most simple yet effective pose in Yoga. It strengthens and tones your arms, shoulders, back, buttocks, thighs and not to mention your abs. interestingly this is the best aasana to get rock hard abs. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Lie flat on your tummy. Now place your palms next to your face and bend your feet so that the toes are pushing off the ground. Now push off your hands and raise your buttock into the air. Legs should be flat on the floor as far as possible & your neck should be loose. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
This is known as the downward dog or adho mukha svanasana. Once here, inhale and lower your torso so that your arms are perpendicular to the floor and your shoulders and chest are directly over your arms. Keep your fingers from flaring out and keep them close together. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
You will feel your stomach muscles tighten. Hold this pose for as long as you can. To get out of this pose, exhale and gently lower your body to the floor (just like you would come out of a push up). 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
You can end this pose by either doing bhujangasana or simply roll to your side and push off your hands to the sitting position. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Tip:
If you have back or shoulder injuries or have high blood pressure avoid doing this pose. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Lying Aasanas
HALASANA This pose is great for those who sit for long hours and tend to have bad posture. It tones the muscles of your buttock and strengthens your shoulders and thighs. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Lying Aasanas
HALASANA It also stimulates the functioning of the thyroid glands, parathyroid glands, lungs and abdominal organs, therefore helping the blood rush to your head and face, improves digestion and keeps the hormonal levels in check. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Lie flat on the floor on your back with your feet flat on the floor. Place your arms by your side and bend your knees so that your feet are flat on the floor. Now, slowly raise your legs from the hips. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Place your hands on your hips as you raise it and use them as support. Now slowly bend your legs at the hips and try to touch the floor behind your head with your toes and straighten your hands so they are flat on the floor. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Breath out while going up. To return to the lying position gently roll your back onto the floor, breath in while you come down. Do not drop down suddenly. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Tip:
If you suffer from liver or spleen disorders, hypertension, have diarrhoea, are menstruating or have suffered a neck injury, avoid doing this pose. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Lying Aasanas
SETUbANdHASANA This pose is great to tone up the thighs, strengthens the shoulders and tone your abs. It relaxes the mind, improves digestion, relieves the symptoms of menopause in women & stretches the neck and spine. It is also help in keep one’s blood pressure under control. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Lie flat on your yoga mat, with your feet flat on the floor. Now exhale and push up, and off the floor with your feet. Raise your body up such that your neck and head are flat on the mat and the rest of your body is in the air. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
You can use your hands to push down for added support. If you are flexible you can even clasp your fingers just below your raised back for that added stretch. The key here is to not overexert or hurt yourself while doing this pose. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Tip:
Avoid doing this pose if you have a neck or back injury.
12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Relaxation or Aasanasto cool down
bALASANA Known quite aptly as the child’s pose this is a great stress buster. It gently stretches the hips, thighs, ankles, calms the mind and helps relieve stress and fatigue. It is also a great remedy for that lower back pain you might have from long hours of sitting. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Sit on the floor with your weight on your knees. Now flatten your feet onto the floor and sit on your heels. Spread your thighs apart a little. Exhale and bend forward from your waist. Let your stomach rest on your thighs and extend your back. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
Now stretch out your arms in front of you to elongate the back. You can also rest your forehead on the floor. This may require flexibility, so don’t push your body beyond its permissible limit. It will get better with time. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Steps to do thispose:
This is a resting pose so you should ideally breath at a normal pace. You can stay in this pose for as long as three minutes and as little as five counts. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Tip:
If you are pregnant, have a knee injury or have diarrhoea do not do this pose. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Relaxation or Aasanasto cool down
PRANAYAm This pose is the best way to relax and allow your mind to reach a peaceful state. Did you know that we can throw out 90 percent of the toxins from our body by breathing correctly? 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Relaxation or Aasanasto cool down
PRANAYAm Have you seen their stomach gently rising and falling as they breathe in and breathe out? Breath is our vital source of energy. The key to healthy and happy living lies in right breathing. Learn art of breathing right by observing new born babies. 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
Relaxation or Aasanasto cool down
PRANAYAm When we attend to our breath, it can heal us from all worries and anxieties. This is the last part of the workout and is the best way to regain all your strength and look forward to a bright and happy day 12 YOGA POSES (ASANAS) FOR WEIGHT LOSS
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