10 YOGA POSES FOR WEIGHT LOSS FOR BEGINNERS

The word yoga might be new to the world but for Indians, it is a technique been practiced for thousands of years for healthy living. Yoga was first mentioned in Rigveda. Yoga is the food for the body and soul. It is an art and science that helps in bringing harmony between body and mind. Yoga can be practiced for innumerable reasons, one being weight management!

Even though you (including me) start yoga or even exercises with full 100% enthusiasm, we know that it starts to fade away in a few days due to muscle pain. But do not lose heart guys, you can easily get your perfect shape if you just stick to a simple routine!!

It takes a few days for the body to get used to it. So that your zeal does not fade away you can start with simple yoga exercises for beginners and later on switch onto vigorous ones. Here, I have tried to demonstrate some simple yoga exercises for weight management for newbies.

WARM-UP

It is important to warm up your body before performing the main yoga practices. The muscles are inflexible and hard that might lead to injury if you start exercising right away. So you need to heat your body which would increase blood circulation and make the muscles flexible and ready for it. Warm-up includes a set of some simple body stretches that prepare your body for a further intense workout. It must be done for 5 to 10 minutes. Ankle and knee rotations, shoulder and wrist rotations, neck circles, and hip rotations are some warm-up exercises.

1. BALASANA OR CHILD’S POSE

METHOD :

1. Sit on your knees such that the buttock touches the heels.
2. Inhale and stretch your arms up.
3. Exhale slowly and as you bring them down swinging, lean forward bringing your chest close to the knees.
4. Place your head comfortably on the ground and simultaneously take the arms back such that the palms face upwards.
5. Hold in the position as long as you feel comfortable.
6. Return to the starting position.
7. Repeat it 5 times.

Benefits :

1. It helps to melt abdominal and thigh fat.
2. It stretches the back muscles.
3. Helps to relax the mind.

2. PAWANMUKTASANA OR WIND RELIEVING POSE

METHOD :

1. Inhale, lie down with back straight on the floor and hands should be placed sideways.
2. Fold your knees and bring the thighs close to the chest.
3. Interlock your fingers and clasp the legs pressing them on the chest lightly.
4. Lift your head and shoulders and try to touch your chin with the knees.
5. Hold the position for as long as you can easily.
6. Move the head back, rest the shoulders and straighten the legs.
7. Relax. Repeat it 5 times.

BENEFITS :

1. Releases abdominal air.
2. Help reduce belly and thigh fat.
3. Strengthen the muscles and nerves of the back.
4. Regulates bowel movements.

3. CHAKKI CHALANASANA OR MILL CHURNING POSE

METHOD :

1. Sit on the floor with legs straight and at some angle between them.
2. Keep your back as straight as possible.
3. Interlocking your fingers and arms straightened, lean forward keeping the back aligned, to the right toe.
4. Exhale when you are bending forward.
5. Try to reach the right toe and make a circle move towards the left toe and then back from there towards the abdomen, thereby completing the circle. Inhale while coming back.
6. Do it 5 times clockwise and 5 times anticlockwise.

BENEFITS :

1. Helpful in toning arms.
2. Works all over the abdomen area and helps reduce fat.
3. Improves digestion.
4. Regulating thigh cellulite.

4. NAUKASANA OR BOAT POSE

METHOD:

1. Lie on your back, arms sideways in a relaxed position.
2. Slowly raise your legs and upper body such that the spine is raised.
3. Raise your arms along and keep them straight. They should not be bent from elbows.
4. Remain in the position for as long as you can easily.
5. Return to the original position.
6. Repeat 5 times.

BENEFITS:

1. Lie on your abdomen.
2. Keep the leg straight and feet joined.
3. Bring your hands on the sides of your shoulders.
4. Stretch the toes out.
5. Inhale slowly and raise your head and thoracic area as much as you can.
6. Hold for a few seconds.
7. Exhale slowly and lie down.
8. Repeat it 5 times.

BENEFITS:

1. Reduction of waistline fat.
2. Stretches back muscles well.

6. SETUBANDH ASANA OR BRIDGE POSE

METHOD:

1. Lie on your back.
2. Fold your knees, keeping your hands on the sides.
3. Inhale, and try to raise your back slowly. If you find it difficult, you can hold your heels.
4. Retain the position for a few seconds.
5. Exhale and release the asana.
6. Do it 2 -3 times.

BENEFITS:

1. Toning thighs and glutes.
2. Works effectively on buttocks and belly.
3. Stretches the spine.

7. TRIKONASANA OR TRIANGLE POSE

1. Stand straight. Open your feet about a meter apart.
2. Inhale and turn the left foot out. Open your arms out and exhale.
3. Bend sideways touching your left ankle with your left hand and raising your right arm.
4. Try to look at the raised arm.
5. Hold for some time.
6. Inhale and return. Relax.
7. Do on the other side.
8. Redo 5 times.

BENEFITS:

1. Activates core muscles.
2. Increase flexibility, stability, and balance.
3. Strengthens spine.
4. Tones up legs and thighs.

8.PHALAKASANA OR KUMBHAKASANA OR PLANK POSE

METHOD:

1. To begin with, lie on the floor on your knees and hands.
2. Bring out your right leg and then the left one.
3. Distance between both the palms should be shoulder width. open up the palms so that all the pressure gets equally distributed.
4. Keep the arms aligned and perpendicular to the ground.
5. Legs, back, and neck should be kept straight and in line. Do not sink your lower back in.
6. Hold your breath and remain in asana for as long as you can.
7. Return and redo 5 times.

BENEFITS:

1. Tones abdomen, butt, hamstrings, and hips.
2. Strengthens neck, arms, and leg muscles.
3. Increases strength of the body.

9.MUNDUKASANA OR FROG POSE

METHOD:

1. Sit on your heels so that the butt is touching the heels.
2. Inhale, make fists with thumb tucked in.
3. Place both the fists just under the navel.
4. Exhale, lean forward bringing your face down towards the knees. The stomach moves inwards.
5. Remain in the position for a minimum of 30 seconds.
6. Do it 5 times.

BENEFITS:

1. Works on tummy, butt, and thighs.
2. Relieves constipation and flatulence.

10. MALASANA OR GARLAND POSE

METHOD:

1. Stand straight on the ground.
2. Open your legs out making an inverted ‘V’ and the toes a little outwards.
3. Fold your hands together with your elbows a little outwards.
4. Exhale, Sit slowly as in a squatting position.
5. Press your knees with your triceps so that the knees are tucked properly.
6. Remain in the position for as long as you can comfortably.
7. Come back to standing position and inhale.

BENEFITS:

1. Reduces gastric problems.
2. Increases metabolism thereby improving digestion.
3. Helps to lose weight.
4. Provides strength to calves, thighs, and ankles.

BEFORE DOING YOGASANAS, REMEMBER:

1. Warm-up is of utmost importance before practicing yoga.
2. Every person’s body is unique, so the effect of asana will also be different. you must keep calm and patient guys!
3. In the starting one may find it difficult to do the asana or remain in the pose for a longer period…it takes a few days…so again…be patient and remain motivated!
4. Poses should be done slowly.
5. You must focus on breathing and the alignment of the body.
6. Yoga should be practiced 2-3 hours before meals or 2-3 hours after meals.
7. Keep yourself hydrated. you can drink water 15 -30 minutes before starting and 15 -30 minutes after yoga.
8. If you have any ailment be it physical or internal, you should not practice any asana.
9. Consult a doctor or a physician before doing the exercises.