Weight Loss: 11 Best Yoga Postures to shed the extra kilos easily
11 Yoga Asanas to lose weight easily and lead a healthy life
Yoga which has originated in India around five thousand years ago is spreading. It is one of the most followed regime loved by fitness freaks to maintain good health. Yoga not only makes the body extremely agile and flexible but also brings peace to the soul and mind. The best part is that it can be practised by children, youngsters and the aged too.
In this present age when losing weight and maintaining health is the prime focus for all, Yoga plays an important part in gaining the results. Our Prime Minister Narendra Modi too is an ardent follower and promoter of Yoga. It is one of the best-followed exercises regimes the effects of which last long.
Yoga exercises that should be a part of your daily routine for a healthy life:
1. Surya Namaskar:
This Yoga posture is usually practised during sunrise. It is a great way to warm up your body with the flow of the breath. As they work all of the 7 major chakras, the rhythmic movement can help create a sense of inner calm. It also helps trim your waist, tones your arms, balances your metabolism and stimulate your digestive system.
Lie down on your back with your legs together. Keep your hands on the thighs or next to the thighs on the floor. Inhale and raise your head, arms and head in a straight line off the floor at a 30-degree angle. Keep the toes pointing upward. If you have trouble losing that stubborn belly fat, here is something that will give you visible results.
3. Dwi Pada Uttanasana:
Lie down on your spine, with hands placed next to the buttocks or under the buttock (palms downward). The legs should be straight and toes flexed. Inhale and raise both legs at a 90-degree angle while expanding the abdomen out. Exhale and raise both legs to a 45 or 30-degree angle while contracting the abdomen. Do 5-8 movements and then hold the legs at each angle for 5-7 abdominal breaths. It helps in strengthening the uterus, tones the abdomen and relieves lower back pain.
Lie on your stomach. Arc your hands backwards and hold the feet. Try pulling yourself backwards. You can feel the stretch in your arms, stomach and legs. This posture helps losing belly fat, massages the abdominal organs to improve digestion, also strengthen the thighs, chest and back.
Lie on the floor on your stomach. Place your hands beside your shoulder. Push yourself up and look towards the sky. You can feel the stretch in your stomach. It increases spinal flexibility and strength and brings a rich blood supply to the spine. It also tones the back muscles.
Place your right foot high up on your left thigh. The sole of the foot should be flat and placed firmly. Keep your left leg straight and find your balance. While inhaling, raise your arms over your head and bring your palms together. Ensure that your spine is straight and take a few deep breaths. Slowly exhale, bring your hands down and release your right leg. Back in the standing position repeat the same with the other leg. It improves Balance and also strengthens the bones of the hip and legs.
7. Adho Mukho Svanasana:
Sit on your heels, stretch your arms forward on the mat and lower your head. Form a table, like pushing your hands, strengthening your legs and slowly raising your hips. Press your heels down, let your head hand freely and tighten your waist. This posture helps tone your entire body.
Stand with your feet wide apart. Stretch your right foot out (90 degrees) while keeping the leg closer to the torso. Keep your feet pressed against the ground and balance your weight equally on both feet. Inhale and as you exhale bend your right arm and make it touch the ground while your left arm goes up. Keep your waist straight. Ensure that your body is bent sideways and not forward or backwards. Stretch as much as you can while taking long, deep breaths. Repeat on the other side. This back and forth movement helps to improve the digestion and reduce fat deposits in the belly.
Sit up with your back straight and toes pointing outwards. Breathe in and raise your hands over your head and stretch. Now, while breathing out bring your hands down and bend then forward to touch your legs. Place your hands wherever they reach, hold your toes if you can but don’t force yourself. Breathe in and elongate your spine. While breathing out, keep your navel close to your knees. This asana helps relieve symptoms of menopause and menstrual discomfort.
In Chaturanga asana the hands and feet are on the floor, supporting the body, which is parallel to and lowered toward, but not touching, the floor. It looks much like a push-up, but with the hands quite low (just above the pelvis), and the elbows kept in along the sides of the body. It strengthens and tones the wrists, arms, abdominal muscles, and lower back.
The corpse yoga pose is one of the most important postures. It is meant to rejuvenate your mind and body after practice while also allowing you to shift your attention to your inner-self. Lie down straight on the ground with your arms at your side. Close your eyes and relax. It is known as a great way to calm the mind, reduce stress and fatigue, lower blood pressure, relieve headache pain, and improve sleep.
IMPT: Hold each posture as long as you can, at least for15-20 seconds at first, but each time you practice, hold the posture for a few seconds longer and make your way up. After doing it on the right side do not forget to do on the left too.
Care To Be Taken Before Doing These Asanas:
It is always advisable that before doing yoga at home, one must learn the proper technique of how to do yoga asanas. There is a great probability that if the asanas are done wrong, then it can adversely affect health.
Precautions And Contraindications Of Yoga Poses:
- Perform yoga in complete serenity.
- Wear comfortable clothes while doing yoga.
- Use a yoga mat.
- Keep yourself properly hydrated.
- Avoid meals before doing yoga or keep a sufficient time difference between mealtime and yoga time.
- For back pain, patients kindly refer your doctor for exercises that you can do and the ones that you should be avoided.