- 1 Yoga for Weight Loss for Beginners.
- 2 10 Yoga Asanas for Weight Loss for Beginners.
- 2.1 1. Dhanur Asana.
- 2.2 2. Setubandh Asana or Bridge Pose.
- 2.3 3. Ushtrasan or Camel pose.
- 2.4 4. Agnisar Asana.
- 2.5 5. Bala Asana or Child’s Pose.
- 2.6 6. Paschimottan Asana or Seated Forward Bend.
- 2.7 7. Purvottan Asana or Upward Plank Pose.
- 2.8 8. Bhujang Asana or the Cobra pose.
- 2.9 9. Titli Asana or Butterfly Pose.
- 2.10 10. Kapalbhati asana.
- 2.11 Also read: If Lock Down Has Caused You Digestion Problem, This Yoga Asana Is Solution.
- 2.12 Also read: Health Benefits of Garlic & 10 Proven Uses
- 2.13 Benefits of Yoga in Weight loss.
Yoga for Weight Loss for Beginners.
Yoga keeps you fit both physically and mentally. Doing yoga strengthens the body, tone muscles and helps in using extra weight by trimming our body. Yoga not only reduce extra fat deposit inside our body but also makes our body flexible which makes us fit and look awesome. There are lots of benefits of Yoga. With daily yoga sessions we may lose weight and keep ourselves in best shape. So let’s start…
10 Yoga Asanas for Weight Loss for Beginners.
1. Dhanur Asana.
For this asana lie over your stomach and join your legs. Bend your legs from knees keeping one foot distance and hold you both ankles with hands. With the help of hands try to raise your ankles, knees and thighs as much as possible. Ease your breath. Stay in this position for comfortable period and return back to initial position. This asana for yoga is very useful in reducing belly fat. In this yogasana the body is posed like a stretched bow and that’s why it’s called Dhanurasana which means stretched bow in Sanskrit.
This asana is also said to work on internal organs, muscles, and joints. This yoga asana for weight loss for beginners.
2. Setubandh Asana or Bridge Pose.
To begin, lie on your back. Fold your knees and place your feet on the ground keeping ankles and knees in a straight line. Keep your arms beside your body, palms facing down. While inhaling, slowly lift your lower back, middle back and upper backtrack from the floor. Slowly roll your shoulder and make your chin to touch your chest. At this moment your shoulders, arms and feet should support your weight. Your thighs should be parallel to each other. Push your hands harder to lift up torso higher. Keep up in this position for at least a minute. Meanwhile breathe slowly. Last exhale and come back to initial pose.
It not only helps in reducing your weight fast but also helps in stretching neck, chest, and stomach. It also benefit your digestive system as well.This yoga asana for weight loss for beginners.
3. Ushtrasan or Camel pose.
Kneel on the yoga mat and place your hands on the hips. Your knees should be in line with the shoulders and therefore the sole of your feet should be facing the ceiling. As you inhale, stretch your tail-bone towards the pubis as if being pulled from the navel. Simultaneously, arch your back and slide your palms over your feet till the arms are straight. Do not strain or flex your neck but keep it at a neutral position. Stay under this posture for a handful of breaths. Exhale and slowly return to the initial pose. Withdraw your hands bringing them back to your hips as you draw up. Please consult your doctor if you have some neck ailments history.
Apart from weight loss it helps in menstrual discomfort. It also improves digestion and relieves backache.This yoga asana for weight loss for beginners.
4. Agnisar Asana.
This yoga asana can be done while standing or sitting. Stand with leg slightly apart or sit in as in sidhasana pose, and put both hands on your knees. Close your eyes and focus on normal breathing. Then slowly exhale out and hold your breath. While putting little pressure on your palms start contracting and expanding your stomach naval deep inside. Now start inhaling slowly, keep on inhaling until you stabilize. Repeat it for at least 10 times.
This asana improves digestion, cures constipation and helps in reducing fat on belly as well.This yoga asana for weight loss for beginners.
5. Bala Asana or Child’s Pose.
Sit on your heels on yoga mat or on the floor. You can keep your knees together or apart. Now while exhaling, start bending forward and start lowering your forehead and touch it to the floor. Make sure your chest should be pressing your thighs. Alternatively keep your arms alongside your body, with your palm facing upwards and reach out towards the front of yoga mat with palm facing down.
This yoga pose strengthens your muscles and reduces fat deposits in body. It also improves flexibility and stretchability of body. It also calms your body and mind. This yoga asana for weight loss for beginners.
6. Paschimottan Asana or Seated Forward Bend.
Sit on ground or yoga mat in Dandasana Pose, with your leg straight in front of your body. Keep your hand straight towards your legs and move them towards ceiling. Straight up your spine while inhale. Now while you start exhaling lean forward as much as you can. Try to hold your feet’s thumb with your hand and your head should touch your knees. Note that your knees shouldn’t bend. Keep your feet flexed strongly throughout.
This asana or pose is considered as calming pose as it can relieve stress and elevate you mood. It also reduces belly fat. This yoga asana for weight loss for beginners.
7. Purvottan Asana or Upward Plank Pose.
Sit on ground or yoga mat in Dandasana Pose, with your leg straight in front of your body keeping your hands about few inches behind your hips and pointing towards your feet. With folded knees keep your feet on the floor. Keep your heels about 1 foot away from your hips. Start exhaling and pushing your hand and feet towards floor to lift your hips. Lift until your arm straightens. Make sure your shoulder and hips are in the same line. Gradually straighten your legs with pointing your feet outwards. Lift up your chest and allow your head hand down, while no strain on neck. Hold the asana for as long as you are comfortable, and return back to initial pose while inhaling.
It not only reduces fat but also tones lower body and shoulders, adding flexibility to body. This yoga asana for weight loss for beginners.
8. Bhujang Asana or the Cobra pose.
Lie on your stomach with forehead on floor and feet flat, make sure your legs are together your feet and heals should touch each other. Move your hand in front and bring them under your shoulder with palm facing floor. Now slowly taking deep breath start transferring weight of your body on your palms and lift your head, chest and stomach. Make sure your navel doesn’t leaves the ground and you torso are pulled while supporting your hands. Keep going up till your hand straighten and you back is arched, tilt your back and look up. Stay like this for 20-30 seconds. Breathe normally this asana. Exhale gently and bring back your upper body on floor.
This yoga asana benefits in by reducing belly fat and makes your shoulders and arms strong. It also tones your body and improves flexibility. This yoga asana for weight loss for beginners.
9. Titli Asana or Butterfly Pose.
Sit on ground or yoga mat in Dandasana Pose, now fold your knees and keep your legs in such position that the soles of the feet must be in contact. Now hold your feet with grip. The outer part of your knee should be touching ground and your spine should be straight. Keep your feet as close to pelvic as you could. Now move your knees up and down just like wings of bird, trying to touch your knees to the ground. Repeat this process for a minute or half. After that come back to Dandasana pose and stretch your leg in front.
This asana effect on stomach and thighs and tones them by removing excess fat. This yoga asana for weight loss for beginners.
10. Kapalbhati asana.
Sit down in a comfortable position or in vajrasna pose. Keep your spine straight and take a deep breath. While exhaling try to pull your navel deep inside, towards your spine. Do it with ease. Now relax your navel and inhale normally. Give 20 such breath to complete on round of kapalbhati asana. Do two more round with a break of half minute each.
It reduces tummy fat and said to detoxify your body and improves digestive system of body. This yoga asana for weight loss for beginners.
Also read: Health Benefits of Garlic & 10 Proven Uses
Benefits of Yoga in Weight loss.
Yoga not only rejuvenates your body but also brings serenity to you mind. It is said that regular practicing of yoga increases body awareness, relieves stress, calms your mind, and increases focus and concentration.
So hope you love these yoga asanas for weight loss for beginners.
Hope You like this article Benefits of Yoga in Weight loss.