Yoga is an age-old traditional practice that promotes balance between the mind and body through physical positions (asanas), breathing techniques (pranayama), and meditation. Along with boosting mental clarity, lowering stress, achieving emotional balance, and enhancing concentration, it also improves physical fitness, encompassing strength, flexibility, and posture. Yoga is a comprehensive self-development practice that integrates these components to help individuals live tranquil, healthy, and balanced lives.
Many yoga postures (asanas) have proven to be effective for weight loss by facilitating calorie expenditure, improving muscle strength, boosting metabolism, and reducing fat accumulation caused by stress. A number of essential yoga positions that could help you shed pounds are:
10 Essential yoga asanas (poses) for losing weight and fat.
1-Bhujangasana(Cobra Pose)
- Position yourself face down on your stomach, in a relaxed stance. Place your hands together in front of you to support your head.
- Gradually move your legs together. Rest your forehead on the ground. Bend your arms at the elbows, bringing your palms near your shoulders.
- Lift your elbows a bit off the ground. Breathe in. Lift your forehead while pushing your chin forward. Lift your upper body off the ground.
- Maintain contact with the ground with your abdominal muscles. Consider the action of a snake lifting its hood and slowly notice the elongation of your spine. Sustain stance.
- Gradually release until your body is lying flat on the ground. Maintain your head elevated until your upper body is completely stretched.
2–Dhanurasana(Bow Pose)
- Position yourself face down on your stomach. Ensure your legs are positioned closely and your forehead touches the ground. Lift your feet up behind you and flex your legs at the knees.
- Grip your ankles while reaching your arms behind you. Breathe in. Raise your head from the ground and at the same time elevate your thighs. At this stage, your body ought to be bent upward.
- At the beginning, hold the position for 15 seconds. The duration can be increased to approximately two minutes with practice.
3-Navasana(Boat Pose)
- Recline on the floor and stretch your legs out in front of you. On the floor, place your hands just behind your hips.
- Raise through the upper sternum and lean back a bit, ensuring your back remains straight. Distribute your weight on the tripod formed by your sitting bones and tailbone.
4-Paschimottanasana (Seated Forward Bend)
- Maintain an upright posture. Your legs need to be stretched out in front of you. Breathe in. Lift your arms above your head. Breathe out. Lean your upper body forward from the hips.
- While lowering your outstretched arms at the same time, reach for your toes. Lean more to bridge the distance between your chest and your thighs. Attempt to allow your forehead to relax on your thighs.
- Ensure steady breathing by holding the position for approximately 25 to 50 seconds. Breathe in. Lift your upper body and spread your arms out in front of you. Relax your arms by lowering them.
5-Phalakasana (Plank Pose)
- Begin in a kneeling position on your mat for High Plank or Phalakasana. Position your hands at shoulder width with the index fingers pointing forward. Your arms must be upright. Straighten your legs more. You have attained the correct distance between your hands and feet when your body and legs create a straight line.
- Raise the inner thighs (avoid lifting the buttocks!). Press the floor away with your hands while tightening your ribcage. To create a neck that is long and neutral, slightly raise the chin. You can move into and out of Phalakasana from Adho Mukha Svanasana as long as you keep the same distance between your hands and feet in both positions.
6-Surya Namaskar (Sun Salutation)
- Sun Salutation, or Surya Namaskar, is a dynamic series of 12 yoga poses that incorporates coordinated breathing to prepare the body, enhance flexibility, develop strength, and increase mental clarity and focus.
- Click here for the dynamic series of 12 yoga poses of Surya Namaskar.
7-Setu Bandhasana (Bridge Pose)
- Setu Bandhasana, also referred to as Bridge Pose, is a restorative yoga posture where you lie flat on your back, bend your knees with your feet planted on the ground, and raise your hips to form an arch or “bridge,” using your arms and hands for support or by clasping your fingers together. It opens the chest and spine, strengthens the back, and may assist in reducing anxiety and depression.
8-Trikonasana (Triangle Pose)
- Trikonasana is made up of two parts: rotating to the left and subsequently to the right. The practitioner begins by standing with feet positioned the length of one leg apart, keeping the knees straight, fully turning the right foot outward and the left foot inward at an angle smaller than 45 degrees, ensuring the heels are in line with the hips.
9-Utkatasana (Chair Pose)
- To execute Utkatasana, or Chair Pose, stand straight with feet shoulder-width apart. Breathe in, lift your arms up, and breathe out, lowering your knees as if you’re taking a seat in a chair. Maintain a straight back, engage your core, and look ahead. After holding the position for a few breaths, gradually return to a standing position.
10-Virabhadrasana (Warrior II Pose)
- Begin with your feet close together in Mountain Pose. Open your legs 3 to 4 feet wide while you breathe out. Rest your hands on your hips. Rotate your right foot 90 degrees outward and your left foot 15 degrees inward. Rotate your head to the right and look that way.
- Breathe in and stretch your arms out to the sides, with palms facing down, at shoulder level. Breathe out and flex your right knee, ensuring it remains above your ankle and does not extend beyond it. Pull your pelvis under and maintain a straight spine. Maintain the stance for 30 to 60 seconds while breathing deeply. Breathe out and extend your right leg.
Overview :
These yoga poses can help you lose weight by increasing your metabolism, strengthening your muscles, and reducing stress, which is a major cause of fat storage. Overall outcomes are improved when these positions are combined with a healthy lifestyle and diet. Because its postures engage various muscle groups and metabolic processes, yoga offers a comprehensive approach to weight loss and overall wellness.
(Disclaimer: The details and information given in this article are based on common belief. “News World” does not confirm these. Please consult the relevant experts before implementing them)
