If you want to lose weight in a healthy way, you should consider making yoga part of your daily routine. It is a great way to lose weight, but you must know how to do it right. It is light on the joints. Your chances of injury will also not be there if you do it initially under the guidance of a trained professional. The best thing about yoga is that you don’t have to spend a fortune on that expensive gym membership; Yoga can be practiced from the comfort of your home.
All you need is comfortable clothes and a yoga mat and you’re ready to go.
Weight loss Yoga poses
1. Ardha Chandraasana or the half moon pose
Benefits: This pose is excellent for toning the buttocks, upper and inner thighs. The extra stretch on the sides of the belly helps burn off those unsightly love handles and strengthens your core, helps you lose weight. Calculate how much weight you can lose in a month here.
Avoid this pose if you have digestive disorders, a spinal injury, or high blood pressure, avoid doing this pose.
- Stand with your feet together.
- Raise your hands above your head and bring your palms together, extend the stretch trying to reach the ceiling.
- Slowly exhale and bend sideways from the hips, keeping your hands together. Remember not to lean forward and keep your elbows straight. You should feel a stretch from your fingertips to your thighs.
- Inhale and return to the standing position. Repeat this pose on the other side.
2. Veerbhadrasana 1 or warrior pose
Benefits: This aasana stretches the back, strengthens the thighs, buttocks and belly and helps you lose weight.
Avoid this pose if you have high blood pressure, shoulder, knee or back problems, perform this pose under the guidance of a trained teacher.
- Stand with your feet together and your hands by your side.
- Now extend your right leg forward and keep your left leg extended back.
- Gently bend your right knee to bring yourself into the lunge position.
- Rotate your torso to look at your bent right leg.
- Rotate your left foot slightly to the side (about 400-600) to give that extra support.
- Exhale, straighten your arms, and lift your body up and away from your bent knee.
- Stretch your arms up and slowly tilt your torso back so that your back is shaped and arched.
- To get out of this pose, exhale and straighten your right knee. Now push your right leg back to its original position. You can use your hands to support you. Do not rush out of this pose; You could injure your back or legs. Repeat this aasana for the other leg as well.
Veerbhadrasana 2 or warrior pose 2:
Benefits: This aasana is excellent for strengthening the muscles of the back, thighs, abdomen and core, and also helps you lose weight.
Avoid this pose if you suffer from diarrhea or high blood pressure.
Steps to do this pose:
- Follow the same steps as Veerbhadrasana I, but instead of raising your hands above your head, turn your torso to face sideways and raise your hands to both sides (so that your fingers are extended and parallel to your right leg. and left extended).
- Now, turn your head so that your eyes are looking in the same direction as your right hand. Repeat this pose for the other leg as well.
3. Utkatasana or the chair pose
Benefits: Strengthens the central muscles, the thighs and tones the buttocks.
Avoid this pose if you have a knee or back injury.
- Stand up straight on your yoga mat with your namaste hands in front of you.
- Now raise your hands above your head and bend your knee so that your thighs are parallel to the floor.
- Bend your torso slightly forward and breathe.
- Stay in this position as long as possible. Gently return to the standing position.
4. Vrksasana or tree pose
Benefits: This aasana is ideal for the muscles of your abdomen and tones the thighs and arms.
If your knee or back was injured, do this aasana under the supervision of a trained expert.
- Stand with your legs together.
- Now put most of your weight on one leg and a little weight on the other leg.
- Now lift your leg with the least weight so that your foot is inward toward your opposite knee.
- It can support the ankle to help you lift your leg.
- Place the heel of the foot on the inside of the thigh of the other leg, as close to the pelvis as possible.
- Now gently raise your hands over your head making sure your fingers are pointing towards the ceiling.
- Be sure to focus your mind and try to keep your balance.
Breathing steadily and focusing on one point in front of your eyes helps you maintain posture and not fall. Don’t try to hold a chair or wall for support while doing this pose. It will only reduce the intensity of the aasana.
5. Uttanasana or forward bending pose
Benefits: This aasana stretches the hamstrings and puts pressure on the muscles of the abdomen. It also brings blood to your head, helping your body to switch from the sympathetic to the parasympathetic nervous system, helping you to relax.
- To perform this pose, stand up straight.
- Raise your hands front up over your head as you inhale slowly.
- Then lean forward, fully pushing your buttocks back until your palms touch the floor and your forehead touches your knees. Slowly rise to the standing position.
6. Surya namaskar or sun salutation
Surya namaskar is a set of yoga aasanas done in succession. It has incredible weight reduction properties as it employs various forward and backward inclined aasanas that flex and stretch the spine, giving a deep stretch to the entire body. Believe it or not, this is a full body workout like no other. It has a profound effect on detoxifying the internal organs through abundant oxygenation and has a deeper relaxing effect. Learn more about sun salutation or surya namaskar.
7. Ardha Matsyendrasana or Half spinal twist
Benefits: This aasana increases the capacity of your lungs so that you can inhale and retain more oxygen. Stretch your spine and tone your thighs and abdominal muscles. It stimulates the digestive system by helping you digest food more efficiently and lose weight.
- Sit with your legs stretched out in front of you, keeping your feet together and your spine upright.
- Bend the left leg and place the heel of the left foot next to the right hip (optionally, you can keep the left leg straight).
- Now, take your right leg over your left knee and place your left hand on your right knee and your right hand behind you.
- Rotate the waist, shoulders, and neck in this sequence clockwise and look over the right shoulder.
- Hold and continue with long, smooth breaths in and out
- To return to the starting position, continue to exhale, release the right hand first (the hand behind you), release the waist, then the chest, finally the neck and sit relaxed but straight. Repeat on the other side.
If you have a back injury, do this pose only in the presence of a certified trainer.
8. Badhakonasana or Cobbler pose
Benefits: This aasana reduces fat on the inner thighs and strengthens the spine, groin muscles, knees and lower back. It also helps relieve menstrual discomfort and improves digestion.
- Sit on your yoga mat with your legs stretched out in front of you.
- Keep the spine erect and bend the legs towards the knees, so that the soles of the feet are facing each other.
- Now, with your hands, pull your legs so that your heels touch and are as close to your pelvis as possible.
- While holding your legs at the ankles, move your thighs up and down, 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. Don’t strain, do your best and your flexibility will improve over time.
Do not do this aasana if you have injured your knees.
9. Kapal bhati pranayam
Benefits: This is a form of breathing exercise that helps oxygenate your body while strengthening your stomach and abdomen muscles. It helps give you that toned tummy, melts the handles of love and improves digestion.
Avoid doing this pose if you have high blood pressure, a hernia, or heart disease.
- Sit comfortably on your yoga mat. Keep your spine upright and your palms down.
- Now breathe out through your nose and push your stomach into your spine.
- When you loosen the stomach muscles, you will breathe automatically.
- Quickly contract your stomach muscles again and exhale. The stomach muscles should be doing the work of pushing and pulling air.
- Do this initially about 50 times, you can increase the number of repetitions as you feel comfortable.
After doing this form of breathing, you will initially feel some pain around your stomach and abdomen muscles. This is normal.
10. Kumbhakasana or plank pose
Benefits: Strengthens and tones the arms, shoulders, back, buttocks, thighs and abs.
If you have back or shoulder injuries or high blood pressure, avoid doing this pose.
- Lie on your stomach on the floor or on your yoga mat.
- Now place the palms of your hands next to your face and bend your feet so that your toes are off the ground.
- Push your hands and lift your butt up in the air.
- Your legs should be flat on the floor as far as possible and your neck should be loose. 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. Remember to prevent your fingers from opening and keep them together. You will feel the muscles of your stomach tense. Hold this pose as long as possible.
- To get out of this pose, exhale and gently lower your body to the floor (just as it would come out of a pushup). You can end this pose by doing bhujangasana or simply roll to the side and push your hands into the sitting position.
11. Vasishtasana or sage pose
Benefits: Works extensively on the shoulder, arms, and core muscles. It also improves flexibility and a sense of balance.
- Lie face down. Bend your elbows and place your palms under your shoulders
- Now put your toes in and push the floor to straighten the elbows so that the upper body along with the pelvis is lifted off the floor. Make sure your body is in the same alignment as it was while lying down
- Now slowly rotate your upper body to the left as you release your left hand from the floor. Simultaneously rotate your right foot towards its outer edge and stack your left foot on the right foot. Do not drop your hips or pelvis. Keep it in the same alignment as before
- Look up and stay in this position for five breaths.
- Repeat the pose on the other side
12. Halasana or plough pose
Benefits: This pose is ideal for those who sit for long hours and tend to have poor posture. Tones the buttock muscles and strengthens the shoulders and thighs. It also stimulates the functioning of the thyroid glands, parathyroid glands, lungs, and abdominal organs, thus helping blood to flow to the head and face, improving digestion, and keeping hormone levels under control.
If you suffer from liver or spleen disorders, hypertension, diarrhea, menstruation or have suffered a neck injury, avoid this posture.
- Lie on the floor with your feet flat on the floor.
- Place your arms at your sides and bend your knees so that your feet are flat on the floor.
- Now slowly raise your legs from your hips.
- Put your hands on your hips as you lift and use them as support.
- Now slowly bend your legs towards your hips and try to touch the floor behind your head with your toes and stretch your hands so that they are flat on the floor.
- Exhale as you go up.
To return to the lying position, gently roll your back to the floor, breathe in as you lower. Don’t drop suddenly.
13. Setubandhasana or Bridge pose
Benefits: This pose is great for toning your thighs, strengthening your shoulders, and toning your abs. It also relaxes the mind, improves digestion, alleviates menopausal symptoms in women, and stretches the neck and spine. Keeping your blood pressure under control is also good.
Avoid doing this pose if you have a neck or back injury.
- Lie down 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 so that your neck and head are flat on the mat and the rest of your body is in the air.
- You can use your hands to push down for added support.
- If you’re flexible, you can even pinch your fingers just below your raised back for that extra stretch.