Our hectic lifestyle and workloads do not let us live in a healthy way. The craving for junk food and stress filled environment gives us an unhealthy body. The area around the waist and thighs is usually flabby. The risk of diseases and ill health increases with the fat around these areas. A fitness routine and a good diet will help to reduce these risks. Since some people prefer not to sweat too much while exercising, yoga is the best option. Yes, you can use yoga for weight loss. The reason: Studies show that yoga lowers levels of stress hormones and increases insulin sensitivity—a signal to your body to burn food as fuel rather than store it as fat. By adopting the methods of yoga one can reduce weight, control the body and soul. Along with these benefits, one can also experience mental peace. Losing weight and staying in shape will also build self-esteem and reduce stress levels.
Yoga Poses To Lose Weight
Here’s, a list of the top 10 yoga poses to reduce weight:
10. Yoga Chair Pose
This asana is a chair pose in the air and it requires a lot of stamina. You may feel pain in your legs in the first couple of days, when you practice it. However, doing this regularly will help you gain flexibility and the pain will vanish. You need to have your feet together. Inhale while you raise your hands above your head. Stretch them up and bend your knees a little, inhale while bending your knees. Now you need to remain in this position for at least 60 seconds. It maybe a little difficult in the beginning to remain in this position, so try to hold it as much as you can and stand up when you feel too much pressure. You can begin by doing this 10 times every day and increase the number every 3 days. It will tone down your thighs and melt the fats from your tummy.
9. The Tree Pose
In this pose, you will begin by standing with your arms at your sides. Place the bottom of your left foot in the side of your right thigh with your knee bent to the side. Lift your arms and press your hands palms together in front of your chest. Inhale and exhale two times then lift your arms above your head as you inhale a third time, palms still facing inward and fingers stretched toward the ceiling. Exhale then inhale and bend your torso to the left. Inhale, and straighten your toros. Repeat this move three to five times then switch sides. Please note that this move requires some balance so please be careful as you do this move.
8. The Bow Pose
Lie on your stomach on the mat or carpet. Bend your knees and bring your feet toward your head. Reach around with your arms, and grasp your ankles. Lift your shoulders from the floor as you pull on your ankles. Hold as you breathe in and out then release. It gives main pressure on the arms, legs, and abs. It gives strength to the arms too.
7. The Side-Stretch Pose
Stand and separate your feet a little wider than your hips. Turn your chest and your feet to the right, and bend forward. Keep your legs straight as you bend over your right leg until your chest is parallel to the ground. Reach toward the floor with your hands, bending down more each time you exhale. Repeat the move toward the left.
6. Yoga Bridge Pose
Lie down on your back, bend your knees. Your feet should remain on the ground. Put your hands on the ground, the palms should be straight. Now lift your hips from the ground and balance yourself on your hands and feet. This pose will increase your muscle strength. If you like to add a variation to this pose. Try to lift up one leg in the air for 20 seconds. You should repeat the same with the other leg.
5. Yoga Cobbler’s pose
The cobbler’s pose is one of the easiest and helpful poses of yoga. You need to sit down with your spine straight. Your knees should be bent and the soles of your feet should be facing each other. You should press the soles together and hold this pose for at least a minute.
4. Yoga Locust Pose
You need to lie face down with your palms facing the ground. While inhaling you should lift up your legs without bending your knees. Your upper torso and hands should also be lifted up giving you a stretch of the abdominal muscles. You need to balance yourself on the tummy. This posture will reduce the fats near the hips and stretch your leg muscles.
3. Yoga Camel Pose
Sit on your feet with your knees and calves close together. You need to use some soft cloth under you to prevent pain. Now come onto your knees and place your hands on your hips. Stretching out the torso, look above. Hold your heels slowly, one hand after the other. Bend backward and stretch out the chest and tummy. You can feel the weight in your arms. This position is useful to melt the fat in almost all the areas of the body.
Literally meaning the warrior pose, this asana stretches your back, strengthens your thighs, buttock and tummy. It also helps in making you more focused and opens up your chest so you can breathe better. This is an excellent pose to melt away the fat from your midsection. 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, gently bend your right knee so that you get into the lunge position. 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.
1. 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. Sit comfortably on your yoga mat. 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 breathe in. 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. After doing this form of breathing you will initially feel some soreness around the muscles of your stomach and abdomen. This is normal.
These are the best yoga poses and asanas for losing weight.