Yogasana for weight loss

Excessive weight gain (obesity) in the body becomes a cause of many other diseases. Many people are suffering from this problem in modern times. Irregular lifestyle and unbalanced diet become the main reasons for this problem. Yoga is an effective practice for weight loss. Therefore take a balanced diet and practice yoga regularly. How Yogasana is effective for weight loss and how to practice it, this topic will be discussed in the presented article.

Yoga for Weight Loss

Yoga is an ancient lifestyle of India. In ancient time, it had been a spiritual subject. But in today's time, it is considered the best method for health. Its regular practice keeps the body healthy and fit. It helps in controlling our body weight. But to reduce the increased body weight, one should also take a balanced diet along with Yogasana.

(Read this article in Hindi Language :- वजन कम करने के लिए योग) 

Easy Yoga Poses to Lose weight: Yoga practice is a natural way to keep the body fit. But it should be practiced with simplicity and correct method. Easy Yogasna postures are beneficial. Forcefully practice may be harmful.

Here is the right method of Yogasna :-

1. Standing Pose

2. Sitting Pose

3. Lying down Pose

Let us understand this in ditail. 

Standing Yogasana Pose

Select a suitable place for yoga practice. A natural environment like a park is ideal for yoga. If you want to practice at home, select an open and airy space. Practice on a cloth-mat, or yoga mat.  First of all start Yogasanas with Standing Pose. 

1. Mountain Pose (Tadasana)

Mountain Pose, or Tadasana, is a simple standing yoga pose. It looks easy, but it effects our whole body. It’s the best starting pose for yoga and helps with weight loss when done regularly. 

Pexels photo

Method: 

• Stand straight with your feet together or slightly apart.
• Keep your arms relaxed by your sides.
• Lift your chest up and pull your shoulders back.
• Tighten your stomach a little and stand tall.
• Look straight ahead and breathe deeply.
• Hold this pose for 30 seconds to 1 minute.
• Relax and repeat 2-3 times.

Benefits for Reducing Weight:

This Pose may not look like exercise, but it helps with weight loss in these ways: 

1. Improves Posture: Standing tall aligns your body, making you more aware of how you move and eat. This can stop overeating. 
2. Boosts Energy: Deep breathing increases oxygen in your body, giving you more energy to stay active and burn calories. 
3. Strengthens Muscles: It tightens your legs, core, and back, helping your body use more energy even when resting.
4. Reduces Stress: A calm mind from this pose can lower stress eating, which often leads to weight gain.

Precautions:

Mountain Pose is a safe Asana, but keep these points in mind:

• Dizziness: Don’t hold too long if you feel dizzy or have low blood pressure. Sit down if needed.
• Foot Pain: If you have flat feet or ankle pain, keep your feet slightly apart for comfort.
• Back Issues: Don’t overstretch your back if it hurts. Stand naturally without forcing it.
• Balance: If you’re new, practice near a wall for support until you feel steady.

2. Warrior Pose (Virabhadrasana)

Warrior Pose, is a strong standing yoga pose. It stretches and strengthens your body, making it a great choice for weight loss. It builds power and balance while helping you shed extra weight.

pexels photo

Method: 

• Stand straight with your feet together.
• Step one foot back about 3-4 feet, keeping it at a slight angle (around 45 degrees).
• Bend your front knee so it’s over your ankle, keeping the back leg straight.
• Raise your arms overhead, palms facing each other, or stretch them out to the sides.
• Square your hips forward and look straight ahead or up at your hands.
• Hold the pose for 20-30 seconds, breathing deeply.
• Switch sides and repeat 2-3 times.

Benefits for Reducing Weight

Warrior Pose is excellent for weight loss because:  

1. Burns Calories: Holding this pose works your legs, arms, and core, using energy and burning fat.
2. Boosts Metabolism: Strengthening big muscles like thighs and glutes increases your body’s fat-burning power.
3. Tones the Body: It shapes your legs, hips, and stomach, giving you a leaner look.
4. Improves Stamina: More strength and endurance help you stay active longer, aiding weight loss.

Precautions:

Warrior Pose is powerful, but take care with these tips:

• Knee Pain: Don’t bend your front knee too much if it hurts. Keep it aligned with your ankle.
• Hip or Back Issues: Avoid if you have severe hip or lower back pain. Move slowly and stop if it feels wrong.
• Balance Problems: If you wobble, practice near a wall or chair for support.
• High Blood Pressure: Keep your arms at shoulder level instead of overhead if you feel dizzy or strained.

Warrior Pose is a bold and effective way to lose weight. It builds strength, burns fat.

After performing the Yogasanas of standing pose, sit down on your Yoga-Mat. Straighten your legs. Keep both hands behind and take a rest for a few minutes. 

Sitting Yogasana Pose

After practicing the standing pose, it is beneficial to take a rest. After resting, perform the sitting yoga pose. 

1. Butterfly Pose for Weight Loss

Butterfly Pose is a sitting yoga pose that looks like a butterfly flapping its wings. It is an important Aasna for weight loss. It improves digestion, and tones the lower body. This pose also reduces stress, which helps you avoid emotional eating and stay on track with your weight loss goals.  

Method: 

• Sit on the Yoga-Mat with your back straight.
• Bend your knees and bring the soles of your feet together, letting your knees drop out to the sides.
• Hold your feet with both hands and pull them close to your body. 
• Gently flap your knees up and down like butterfly wings for 1 minute, or hold them still and breathe deeply.
• Keep your chest lifted and shoulders relaxed.
• Stay in the pose for 30 seconds to 1 minute, then rest.
• Repeat 2-3 times.

Benefits for Reducing Weight:

Butterfly Pose helps with weight loss in these ways:  

1. Tones Lower Body: It works your inner thighs and hips, shaping and strengthening them to burn fat.
2. Improves Digestion: The pose massages your stomach organs, helping your body break down food and avoid bloating or weight gain.
3. Boosts Metabolism: Opening the hips increases blood flow, which can speed up your body’s fat-burning process.
4. Reduces Stress: A relaxed mind from this pose cuts down on stress eating, making it easier to lose weight.

Precautions:

Butterfly Pose is simple, but take care with these tips: 

• Hip or Knee Pain: Don’t push your knees down too hard if you feel pain. Use cushions under your thighs for support.
• Lower Back Issues: Sit on a folded blanket to keep your back straight if it hurts to sit flat.
• Injury: Avoid this pose if you have a recent groin or knee injury—wait until you’re healed.
• Overstretching: Move gently and don’t force your knees to the floor if it’s uncomfortable.

2. Seated Forward Bend (Paschimottanasana)

Seated Forward Bend, or Paschimottanasana, is a sitting yoga pose that stretches your whole body, especially your back and belly. It’s important for weight loss because it helps digestion, reduces stress, and targets belly fat. This pose calms your mind and body, making it easier to stick to a healthy lifestyle and lose weight naturally.

pexels photo

Method:

• Sit on the floor with your legs straight out in front of you.
• Keep your back straight and toes pointing up.
• Take a deep breath and raise your arms overhead.
• Breathe out and bend forward from your hips, reaching for your feet, ankles, or the floor.
• Try to touch your head to your knees, but don’t force it.
• Hold the pose for 20-30 seconds, breathing deeply.
• Slowly sit back up and repeat 2-3 times.

Benefits for Reducing Weight

Seated Forward Bend helps with weight loss in these ways:  

1. Burns Belly Fat: Stretching the stomach squeezes and tones the abdominal area, reducing fat over time.
2. Boosts Digestion: It massages your digestive organs, helping your body process food better and avoid weight gain.
3. Reduces Stress: A calm mind from this pose lowers stress eating, a common cause of extra weight.
4. Increases Flexibility: A more flexible body stays active, burning more calories throughout the day.

Precautions:

This pose is safe for most, but be careful with these points:

• Back Pain: Don’t bend too far if you have lower back pain or a slipped disc. Use a pillow under your hips if needed.
• Hamstring Issues: Avoid forcing your legs straight if your hamstrings (back of thighs) feel tight. Bend your knees slightly.
• Stomach Problems: Don’t do this right after eating—wait 2-3 hours—or if you have ulcers or severe abdominal pain.
• Pregnancy: Skip this pose if you’re pregnant, unless guided by a yoga expert.

Seated Forward Bend is a powerful pose for weight loss. It works on your body and mind, helping you feel lighter and healthier with regular practice. 

Lying down Yoga Pose

After practicing the sitting pose, lie down on your chest. Practice some Yogasanas in this pose. 

1. Cobra Pose (Bhujangasana) 

Cobra Pose (Bhujangasana) is a lying-down yoga pose that mimics a snake raising its head. It’s done on your stomach and involves lifting your chest upward. This pose is great for weight loss because it strengthens your core, improves digestion, and tones your belly, helping you shed extra fat while keeping your body strong and flexible.

pexels photo

Method:

• Lie face down on the floor with your legs straight back and toes pointing outward.
• Place your hands under your shoulders, palms pressing into the ground.
• Breathe in and slowly lift your chest up, using your hands for support.
• Keep your elbows slightly bent and shoulders relaxed away from your ears.
• Look forward or slightly up, stretching your neck gently.
• Hold the pose for 20-30 seconds, breathing deeply.
• Breathe out, lower your chest back down, and rest. Repeat 2-3 times.

Benefits for Reducing Weight:

Cobra Pose helps with weight loss in these ways: 

1. Tones the Belly: Lifting your chest stretches and tightens your stomach muscles, reducing belly fat over time.
2. Boosts Digestion: It massages your digestive organs, improving how your body processes food and prevents weight gain from bloating.
3. Increases Metabolism: Strengthening your back and core raises your energy use, helping you burn more calories.
4. Improves Posture: A stronger back and chest make you stand taller, encouraging an active lifestyle that supports weight loss.

Precautions:

Cobra Pose is safe for most, but keep these points in mind: 

• Back Pain: Don’t lift too high if you have lower back pain or a herniated disc. Go slow and stop if it hurts.
• Wrist Issues: Use your forearms instead of hands if your wrists feel weak or sore.
• Recent Surgery: Avoid this pose if you’ve had stomach or spine surgery recently—wait until you’re fully healed.
• Pregnancy: Skip this pose if you’re pregnant, especially in later stages, unless guided by an expert.

Cobra Pose is a simple and powerful way to lose weight. It works your body from the inside out, helping you feel stronger, lighter, and healthier with regular practice. 

2. Bow Pose (Dhanurasana)  

Bow Pose (Dhanurasana) is a lying-down yoga pose. It’s a strong pose that stretches your whole body and is effective for weight loss. 

Method:

• Lie face down on the floor with your legs together and arms by your sides.
• Bend your knees, bringing your heels toward your hips.
• Reach back with both hands and grab your ankles or feet.
• Breathe in and lift your chest up while pulling your legs back and up with your hands.
• Look forward and keep your neck relaxed.
• Hold the pose for 15-20 seconds, breathing deeply.
• Breathe out, gently release your ankles, and lower your body back down. Rest and repeat 2-3 times.

Benefits for Weight Loss

Bow Pose is an energizing and effective yogasana for weight loss. It shapes your body, boosts your energy, and helps you feel lighter and stronger with regular practice. 

It helps us in these ways:  

1. Burns Belly Fat: The stretch squeezes and tones your stomach muscles, reducing fat in the abdominal area.
2. Boosts Metabolism: It activates your whole body, increasing energy use and helping you burn more calories.
3. Improves Digestion: The pose massages your stomach organs, improving digestion and preventing bloating or weight gain.
4. Strengthens Core and Back: A stronger core and back make you more active, supporting overall fat loss.

Precautions:

Dhanurasana is powerful, but take care with these tips:  

• Back or Neck Pain: Avoid if you have severe back or neck issues. Don’t lift too high if it hurts.
• High Blood Pressure: Skip this pose if you feel dizzy or have uncontrolled blood pressure. Check with a doctor first.
• Stomach Issues: Don’t do it right after eating (wait 2-3 hours) or if you have ulcers or hernia.
• Pregnancy: Avoid this pose if you’re pregnant, as it puts pressure on the belly. 

Take Rest:

After completeing all the Yogasanas, lie down on your back and take rest for a few minutes.

Disclaimer:

The purpose of this article is not to treat any disease. This is a general information aboutYoga. Consult a doctor or yoga expert before starting, especially if you have  any health issues. Do the poses carefully to avoid injury. Weight loss results depend on individual effort and body type.