10 Yoga asanas which help in loosing weight 

yoga originated approximately 5000 years ago in India and is one of the oldest sciences that exist today however, some researchers think that yoga may be up to 10,000 years old. Yoga is one the best way of excercise and has many benefits. Let’s find out how yoga helps you to loose some extra weight! 

Diet plays an important role in losing weight, consume nutritional healthy food for long lasting and quick results. To quick up the process follow 4 day cardio routine every week. The following asanas are to be performed after a gap of 3-4 hours of food intake. 

1. Setu bandh (bridge pose) : 

How To Do It : 

  • Lie on your back.
  • Fold your knees and keep your feet hip distance apart. Ensure your knees and ankles are in a straight line.
  • Keep your arms beside the body with your palms facing down.
  • Gently inhale, and slowly lift your back off the floor.
  • Roll in your shoulders and touch the chest with your chin, without bringing your chin down. You must support the weight of your body with your shoulders, arms, and feet.
  • Both your thighs must be parallel to each other and to the floor.
  • Keep breathing gently.
  • Hold the position for a couple of minutes, and then come back to the initial position as you exhale.

{Caution : Refrain from performing this pose if you are suffering from neck or back injuries}

Benefits : Helps to stretch the chest, abdomen, neck, and spine, helps improve digestion, Calms the brain, and reduces anxiety and stress. 

2. Dhanurasana (Bow Pose) : 

How to do it : 

  • Simply lie on the floor with your belly touching the ground.
  • Rest your hands beside your torso, palms facing up.
  • Exhale and bend your knees such that your heels are close to your buttocks.
  • Take your hands back and clasp your ankles. Ensure your knees are just hip-width apart.
  • Inhale and lift your heels away from your buttocks, while you simultaneously lift your thighs away from the floor.
  • Press your shoulder blades against your back and open your chest. Look forward.
  • Ensure you don’t stop breathing.
  • Maintain this position for about 20 seconds before you return to the initial position as you exhale.
  • Lie quietly for a few seconds.

{Caution : People with high or low blood pressure, migraine, insomnia, and injury to the lower back or neck must refrain from performing this pose}

Benefits : Stretches and strengthens the abdomen and chest, Improves posture,Stimulates the organs of the neck and abdomen. 

3. Nauka Chalan (Boat Pose) : 

How To Do It : 

  • Sit on the floor with your legs spread straight before you. Place your hands on the floor a little behind your hips, with the fingers pointing towards your feet.
  • Lift through your breastbone and lean back slightly.
  • Keep stretching the front of your torso.
  • As you exhale, bend your knees, and lift your feet off the floor. Your thighs must make an angle of 45 degrees with the floor.
  • Stretch your arms alongside your legs. They must be parallel to each other and to the floor.
  • Try to maintain the position for about 20 seconds. Return to the initial position.

{Caution : Individuals suffering from asthma, diarrhea, headaches, heart ailments, and low blood pressure must not perform this pose. Pregnant and menstruating women must refrain from performing this pose}

Benefits : Strengthens the abdomen and hip flexors, Stimulates the kidneys and intestines, Relieves stress and improves digestion. 

4. Vasisthasana (Side Plank Pose) : 

How To Do It

  • Lie down on the ground on your right side
  • Ensure your legs are over one another
  • Now, stretch your right arm and elevate your body. The idea is to support your body on your right hand
  • Stretch your left arm outwards towards the ceiling
  • Turn your head upwards and look at your left thumb
  • Stay in the position for about 10 seconds
  • Return to the initial position and repeat on the other side

{Caution – Individuals who have problems with their wrists, elbows, or shoulders must avoid this pose

Benefits : Stretches the belly, arms, and legs Improves your balance. 

5. Vakrasana (Half Spinal Twist Pose) : 

How To Do It : 

  • Sit on ground with both legs extended in front of you. 
  • Lift right leg, bend knee, and cross over left leg, placing foot on the ground next to left thigh. 
  • Bend left knee, bringing foot toward glutes on right side. 
  • Place right hand on the ground behind you, to use as a guide. Reach up with left arm, elongating the spine and sitting as tall as you can. 
  • Twist torso to the right, placing left arm and shoulder in front of right knee.

    {Caution : People with serious spinal complaints must avoid performing this pose.Pregnant women and people who have undergone recent abdominal surgery must not do this pose}

    Benefits : Helps reduce fat in the abdominal region, Strengthens the spine. 

    6. Bhujangasana (Cobra pose) : 

    How to do it : 

    • Place your hands palms down on the ground beneath your shoulders.
    • Lift your chest up off the ground by straightening your arms.
    • Gaze upwards and keep your abdominals engaged.
    • For Cobra Pose, lie down on your abdomen and point your feet behind you. Bring your hands next to your chest and engage the gluteals and back muscles as you curl the chest up away from the floor, supporting the shape with your arms.

    {Caution : Individuals suffering from back injury, headache, or carpal tunnel syndrome must refrain from practicing this pose. Pregnant women most not perform this exercise}

    Benefits : Stimulates the abdominal organs, Relieves stress, Stretches the chest and abdomen According to traditional texts, this pose increases body heat and destroys ailments

    7. Padahastasana : 

    How to do it : 

    • Stand on the floor in an upright position with your hands held loosely at your sides.
    • Lift your hands straight up and allow your palms to lightly touch each other.
    • Exhale and stretch your arms out while slowly bending at your waist.
    •  Keep bending until your hands reach your toes. Your chin should come in contact with your knees.
    • Slide your fingers under your toes and hold this position for 5-15 seconds.
    • Exhale and bend downwards from your hips until your hands reach your toes.
    • Hold the toes with your hands and remain steady. Relax.

    {Caution : Individuals with severe back problems must refrain from performing this pose. If you are suffering from any spinal disorder (like slipped disc), don’t perform this pose}

    Benefits : The abdominal organs are stimulated, thereby improving the digestive health. Lowers heart beat rate, and relives physical and mental exhaustion

    8. Paschimottanasana (Seated Forward Bend) : 

    How to do : 

    • Sit with your legs extended in front of you in Staff Pose. Reach actively through your heels. Beginners should bend their knees throughout the pose, eventually straightening the legs as flexibility increases.
    • Inhale as you reach your arms out to the side, and then up overhead, lengthening your spine.
    • Exhaling, bend forward from the hip joints. Do not bend at the waist. Lengthen the front of your torso. Imagine your torso coming to rest on your thighs, instead of tipping your nose toward your knees.
    • Hold onto your shins, ankles, or feet — wherever your flexibility permits. You can also wrap a yoga strap or towel around the soles of your feet, holding it firmly with both hands.
    • Keep the front of your torso long; do not round your back. Let your belly touch your legs first, and then your chest. Your head and nose should touch your legs last.
    • With each inhalation, lengthen the front torso. With each exhalation, fold a bit deeper.
    • Hold for up to one minute. To release the pose, draw your tailbone towards the floor as you inhale and lift your torso.

    {Caution-Individuals suffering from back injury must perform this pose under the supervision of a professional}

    Benefits: Improves digestion, Soothes anxiety, reduces fatigue, Relieves stress. According to traditional texts, this pose can increase appetite and reduce obesity

    9. Gurdasana (Eagle pose) : 

    How to do : 

    • Stand straight
    • Bend your knees slightly and lift your left foot
    • Balancing on your right foot, bring your left thigh over your right
    • Take your left foot over the calf of your right foot and onto the right shin
    • Stretch your arms forward, ensuring they are parallel to the floor
    • Cross your arms before you, such that the right arm is above the left
    • Bend the elbows, and wrap the right arm around the left till both the palms are facing each other
    • Raise the forearms such that they are perpendicular to the floor
    • Stay this way for about 15 seconds, after which you can unwind your arms and legs and return to the initial position

    {Caution-Individuals who have problems with their wrists, elbows, or shoulders must avoid this pose}

    Benefits : Stretches the belly, arms, and legs and Improves your balance.

    10. Adhomukha Svanasana (Downward Facing Dog Pose) : 

    How to do : 

    • Come down to the floor on your hands and knees.
    • Ensure your knees are set directly below your hips, and your hands a little ahead of your shoulders.
    • As you exhale, raise your knees from the floor. Initially, lift your heels away from the floor.
    • Lengthen your tail bone away from the back of your pelvis, and lift your sitting bones towards the ceiling.
    • Exhale, and push your top thighs backwards.
    • Straighten your knees.
    • Firm your shoulder blades, and keep your head between your upper arms 
    • Stay in this pose for about a minute
    • Exhale. Bend your knees to the floor, and return to the initial position.

    {Caution: Pregnant women must not perform this pose. In case you high blood pressure or headache, support your head on a bolster, ensuring your ears are level between the arms.Don’t perform this pose if you have diarrhea or carpal tunnel syndrome.

    Benefits : Improves digestion, Relieves fatigue and back pain, Energizes the body and Calms the brain and relieves stress
    Image sources : 1,2,3,4,5,6,7,8,9,10


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