Yoga has today become more than just like a bunch of awkward poses; which many of you were considering it till now. There’s hardly any yoga posture that doesn’t benefit you in some aspect. People are nowadays getting fascinated with the improvised yoga where you are capable to control your mind as well as build a balance within personal and professional life. Among all the problems in life, yoga has become your favorite to overwhelm increased wait.
Yes, you heard it right!
Over the ages, Yoga Poses for Weight Loss has remained the same but people were not familiar with it as they are today. And that’s the reason why people have most of their searches revolve around ‘Yoga for Weight Loss’.
So, get your yoga mat and do practice for these best 10 best yoga postures that will cut down your extra fat and help you in weight loss.
1. Trikonasana ( Triangle Pose)
Trikonasana (also known as Utthita Trikonasana or Extended Triangle Pose) doesn’t assure you of getting a toned muscle but can cut down your belly fat to bring out your abs and let you decrease your increased weight. Initially, the twisting motion might cause you pain, but it will deliver you long-lasting results. Doing this regularly will help you improve your digestive system too.
How to do Trikonasana?
- Stand straight and inhale with your hands extended upwards.
- Stretch your legs to make a right angle triangle (90-degree angle).
- Extend your hands to make a straight line (parallel to the ground).
- Now exhale and extend your torso towards the right foot. Bend your upper body towards your right such that your extended right hand to touch your right foot.
- Fix this posture for at least 30 seconds.
- Move back to your relaxed position.
- Repeat this step to your left side.
2. Paschimottanasana (Seated Forward Bend)
It is also known as Seated Forward Bend yoga posture which helps you get a healthy digestive system. Paschimottanasana is the combination of three Sanskrit words i.e. Paschima (means West), Uttana (means stretching) and Asana (means posture). Initially, you might face trouble in performing this yoga asana as it requires flexibility and activeness, but once you got habitual, it will omit the stress and anxiety from your body.
As the pose majorly targets your digestive system and contracts it in its posture, Paschimottanasana also increases your appetite along with reduced obesity.
How to Do Paschimottanasana?
- Sit Straight with Toes pointing forward.
- Inhale your breath and extend your upper body forward with raised hands.
- During the strength, exhale your body and hold the breath.
- Stretch your body as much as possible to touch your toes with your hands
- Try to touch your knees with the nose.
- Now take your normal posture and inhale simultaneously.
- Continue this process for the next 5010 minutes.
Precautions for Paschimottanasana: If you are struggling with a Back Injury, Sciatica, Asthma or Abdominal Ulcer, this yoga posture is not for you.
3. Sarvangasana (Shoulder Stand Pose)
In Sarvangasana or shoulder stand yoga pose your whole body is balanced on the shoulders. Sarvangasana majorly targets the parathyroid glands and thyroid glands which helps you to regulate your body functions. As it focuses more on straight posture, it makes your spine strong. This yoga asana helps in the burning of body fat. Alongside, it regulates the blood to your brain that nourishes it will.
How to Do Sarvangasana?
- Lie down straight on a surface.
- Raise your legs upward to make a 90-degree angle with your head.
- Raise your body till the upper body
- Support your upfront body by placing your hands behind your back.
- Try to maintain this posture for the next 30 minutes.
- Slowly move down to comfortable pose and relax.
- Continue from Step 1.
Precautions for Sarvangasana: During pregnancy, you are never recommended to do Sarvangasana. Also in case of high blood pressure, any heart problem or slip disc, you should avoid this yoga posture.
4. Virabhadrasana I (Warrior 1 Pose)
The name has been derived from Lord Shiva, who use to perform this asana. This is a warrior posture that helps you to improve your balancing power. It also stretches your lower body that helps you increase the mobility of the entire body. As it put extra pressure on the digestive system, it works well to reduce your fat.
How to do Virabhadrasana I?
- Stand erect and spread your legs about 3-4 feet apart.
- Face yourself towards your right leg and make a gap of 90 degrees between the legs
- Uplift your left heel by 15 degrees.
- Uplift your hands to the shoulder level.
- Bend towards your right and try to balance your body.
- Exhale during the front movement.
- Now come to your normal position.
- Follow the same steps facing left.
Precautions for Virabhadrasana I: Virabhadrasana I is not recommended for people with spinal injury, neck pain, high blood pressure or any heart problem.
5. Prasarita Padottanasana (Wide-Legged Forward Bend)
Prasarita Padottanasana is a yoga asana that is highly beneficial for your entire body. There are multiple benefits associated with the Prasarita Padottanasana yoga asana. Performing this posture correctly will deliver relief from the headache, spinal pain, hamstrings, and feet. This yoga posture works on most of your body parts that make it more effective than other postures.
How to Do Prasarita Padottanasana?
- Stand straight on a mat
- Stretch your legs to 90 degrees angle.
- Extend your torso forward with exhalation.
- Try to stretch your spine forward and maintain balance with your hands.
- Stay in this posture for 10-15 seconds.
- Move back to normal posture and repeat from step 1 again.
Precautions for Prasarita Padottanasana: Person with any hip injury, knee injury or ankle injury should not do this posture as it put an extra load on these body parts. Also, if you are suffering from migraines or high blood pressure, this posture is not for you.
6. Anjaneyasana (Low Lunge Pose)
Anjaneyasana also is known as Crescent Moon Yoga Pose is a hip stretching exercise and is highly beneficial for those with tight hips. It is also known as the Lung pose as it stretches your chest and promotes better breathing process. In this posture, you will experience stretching in your lungs, chest, and shoulders.
How to do Anjaneyasana?
- Sit in a downward-facing dog.
- Exhale and then extend your right leg forward.
- Make sure your right knee is just above the right ankle.
- Now swift your body backward with both hands extended upward.
- Try to make a bow posture with your upper body.
- Stay still in this posture for 14-15 breaths.
- Return to your normal position and take a small rest.
- Start from Step 1 again.
Precautions for Anjaneyasana: It’s important to perform this posture empty stomach to get good results. Also, if you are struggling with high blood pressure, knee injury or any shoulder problem, you shouldn’t do this yoga.
7. Vasisthasana (Side Plank Pose)
The Vasisthasana is also called as the side plank posture. It is one of the best yoga postures for abs. Alongside this, it is also beneficial to build a mental and physical balance in people of any age group. It is believed to initiate your Heart Chakra which builds confidence as well as increases chest strength.
How to Do Vasisthasana?
- Lay down on a straight floor.
- Shift your entire weight on the left side of your body.
- No lift your body upward with the help of the left hand.
- Lift your right-hand upside, to make a straight line with the left hand.
- Stay still in this posture for 10-15 breaths.
- Move to your relaxing posture.
- Repeat from step 1.
Precautions for Vasisthasana: Patients suffering from Carpal Tunnel syndrome should not do this yoga posture. People with serious wrist, elbow, or shoulder injuries should avoid this yoga pose. Also, for high blood pressure patients, it is not a recommended yoga asana.
8. Nauka Chalan ( Naukasana or Boat Pose or Paripurna Navasana)
As the name suggests, it is a boat style yoga posture that is highly beneficial for your digestive system as well as spinal strength. It is also considered as a hip strengthened that enhance the potential of your sitting bones. Nauka Chalan got its name from the Sanskrit work Nauka which means boat.
Science has concluded that many physical disordered in lungs, blood, digestion, etc. can be cured with this yoga asana. This yoga asana helps to reduce belly fat improves digestion function, good for developing six-pack abs and strengthens abdominal muscles.
How to do Nauka Chalan?
- Lie on a straight floor with your feet pointing forward.
- Exhale and then lift your chest off the floor.
- Simultaneously, lift your legs off the floor to make a boat-like structure.
- To balance, use your hands and stretch them towards your foot, to build a balance.
- Stay still for the next 10-15 seconds. Now slowly move to your relaxed position and inhale.
- Repeat from Step 1 again.
Precautions for Nauka Chalan: In case of migraine problems, low blood pressure or any headache problem, you should avoid this yoga asana. Also, the patients of asthma and heart problems should take medical consultation prior to performing this yoga posture.
9. Chaturanga Dandasana (Four-Limbed Staff Pose or Low Plank)
Most of you have already seen gym freaks doing the push-ups to warm up their body for heavy lifts. This Chaturanga Dandasana is also similar to those push-ups. It is called as four-limbed staff pose. It majorly makes your spine strong and to get its maximum benefit, it must be done empty stomach. Make sure you have done your food intake 5-6 hours before performing this yoga.
How to Do Chaturanga Dandasana?
- Lie straight on the ground facing downwards.
- Now similar to push-ups, lift your body upward with the help of hands.
- Hold your body in the middle passion when your elbows are straight to your waist.
- Make sure you maintain a plank-like structure
- Hold the body for 12-14 seconds.
- Now inhale and move back to your relaxed position.
- Start from Step 1 again.
Precautions for Chaturanga Dandasana: Patients of a lower back injury, wrist injury or any shoulder injury should avoid this yoga posture. Also, pregnant women should not perform this yoga.
10. Pavanamuktasana (Vatayanasana or Wind-Relieving Pose Or Gas Release Posture)
Pavanamuktasana is a very powerful pose at the beginning of yoga practice, which helps the overall digestive system and makes yoga practice easier. To keep your abdominal organs strong and increase your digestion power, Pawanmuktasana is the best yoga posture to perform. It is also a boon for people struggling with constipation. Regular practice will help you reduce fat around your abdominal area. It reduces fats in the abdominal area, thighs, and buttocks.
How to do Pawanmuktasana?
- Lie down in straight position on the floor.
- Inhale and extend your legs upward to make a 90-degree angle.
- Now exhale and bend your knees and pull them to touch your chests.
- Lock your knees by interlocking your hand around the knees.
- Start breathing normally.
- Move to your relaxed posture and take a rest for a bit.
- Repeat 3-4 rounds of this procedure to get better results.
Precautions for Pawanmuktasana: If you have recently undergone any abdominal surgery, it’s better to avoid this yoga as there is a lot of pressure on the abdomen. Also, the patients with neck pain, hernia, piles, heart problem or slip disc should not do this yoga asana. Ladies who are pregnant or undergoing menstruation tenure should also avoid this yoga.
In most of the cases, you will find that the patients with high blood pressure are recommended not to perform most of the yoga postures. Hence, they should always take medical assistance before performing any yoga posture.
Do Yoga, Stay Healthy!