By yuvraj singh (Trainer, Nutritionist)
Do you ever think why most actresses and other famous personalities prefer yoga exercises for weight loss and why this slogan "yoga se hoga" (it happens with yoga) is so popular.
Yoga is a gift from rich Indian Vedic Sanskrit hymns to us.
It is discovered by Rishi's and Brahmins through divine of their power and practices for years.
Many people believe that yoga is just for calmness and peace of mind but the reality is much far from this.
If you want to lose your ugly body fat but don't want to spend much efforts in doing hard core exercises then Yoga might be the best option for you.
It helps you to lose your belly fat and also increases endurance and flexibility of your body.
So, here is a list of some easy but effective yoga asanas which helps you to achieve your weight loss goals.
Table Of Contents
• 10 best yoga poses for weight loss
• Can you lose weight by doing yoga
• What is the best time to do yoga
• How to lose weight by yoga in one
• Yoga for weight loss for beginners
10 Best yoga exercises for weight loss
Yoga poses or asanas are particular postures of the body and the process of practicing these asanas is known as yoga.
Some people believe that yoga does not cause weight loss on its own, but it helps in losing weight when it is practiced with a perfect diet.
One of the best things that yoga does is, it reduces stress because stress is one of the major causes of obesity.
So, let's move towards asanas which helps you to lose weight.
1. Trikonasana (triangle)
Trikonasan, also known as triangular pose, is helpful in reducing fat from your body, mainly from your waist area.
It also improves the flexibility of your legs and trunk
It helps in
• Getting relief from acidity
• Improving flexibility
• Help in neck pain
• Obesity
Way to perform it
• Your feet apart and touch your food
with your hand
• Raise Up Your another hand and
look up world
look at the image above
2. Dhanurasana
Dhanurasan is one of the best yoga exercises for weight loss.
It targets your belly fat and also increases blood circulation.
It helps in
• Toning body muscles
• Increasing blood circulation
• Enhancing flexibility of body
• Relieving digestive problem
Way to perform it
• Lie on the ground legs up and hold
them with your hands.
3. Viprit Karni (shoulder stand)
Viprit Karni also known as sarvangasana is a very popular yoga exercise to enhance the digestive system.
Viprit Karni comes with many wonders and it is also very easy to perform.
It helps in
• Enhancing Metabolism
• Strengthen legs
• Improving eyesight adulsa delay
ageing
• Enhances memory
Way to perform it
• Your legs to the highest position
provide support to your body with
hand.
4. Setu Bandh (butt bridge)
Setu bandh also known as butt Bridge is very beneficial yogic exercise, it stretches your abdominals and also help you to lose weight from your waist area
It helps in
• Stretching abdominal muscles
• Enhances blood circulation
• Toning abdominals
5. Hal asana (plough pose)
Hal asana is a very popular yoga exercise in terms of weight loss.
It not just helps you in controlling obesity but also helps in healing back pain.
So here is a list of benefits of Hal asana
• It enhances your back and Shoulder
muscles
• Strengthen neck muscles and also
improve your eyesight
• Helps in weight loss
• Reduces back pain
How to perform it
Raise your legs up and take them down in a manner so that they touch the surface behind your head.
6. Ardh matasyendra asana
This yoga pose results in lots of benefits such as weight loss and increasing flexibility.
It helps in
• Controlling your fluctuating weight
• Improving flexibility of spinal cord
• Strengthen abdominal muscles
• In getting relief from diseases like
diabetes, Arthritis and some others.
Way to perform it
Sit on a yoga mat in a crossed leg manner, your one leg into another and support your spine with your hands.
7. Virbhadrasana (like a warrior)
Virbhadrasana is a very popular yogic exercise which helps in weight loss and also stretches your abs muscles.
It gives your body a perfect posture and balance.
It helps in
• Helps in losing belly fat
• Give a tone to your body muscles
• Flatten abs
• Strengthen core muscles
Virbhadrasan is divided into three poses and if you did all three of them, then it will definitely help you in achieving your weight loss goal.
8. Tada Asana (Tree pose)
Tada asana is very popular and easy to pose but it helps a lot.
It will strengthen your leg muscles and also helps in increasing your concentration power.
It helps in
• Improving concentration
• Relieving leg and ankle pain
• Strengthen leg muscles
How to perform it
Stand tall and then raise up your hand to the maximum point possible.
9. Ardh Chakra Asana (semicircle)
In this asana as the name suggests you have to turn your body just like a semicircle.
Ardh chakra asana is a great exercise in order to lose weight from your waist area.
It will help you in
• Increasing flexibility
• Reducing fat
• Stretching abdominals
How to perform it
Stand tall, raise Up Your one hand and bend in a side of the opposite hand to form a semicircle.
10. Bhujang Asana
Bhujang Aasan is my personal favourite in order to reduce back pain.
It stretches your abdominals and also helps you to lose your belly fat.
It helps in
• Enhancing Your digestive system
• Getting relief from cold
• Stretches abdominal muscles
How to perform it
Lie on the ground with your face facing towards the ground, now raise the upper part of your body with your face looking upwards.
Benefits of doing yoga
Yoga is a very good exercise to achieve a healthy and happy lifestyle.
Yoga is science as well as the art of living for a healthy and prosperous life.
Most people run after money, for them money is everything and they underestimate their health.
Doing yogic exercises can be very good practice to stay happy healthy and blessed every time
Some benefits of doing yoga everyday
• Yoga asanas will increase the
efficiency of your cardiovascular
system which results in better
strength and respiratory system.
• Yoga exercises will help you to
prevent premature aging.
Many peoples are suffering with
premature aging problem and yoga
can be a better option for them to
prevent aging.
• Yoga help you to get relief from
diseases like cold, cough, high
blood pressure and some others.
• It makes you to develop the ability
of concentration and also help you
to control your sense organs.
• Yoga practices will enhance the
functioning of your digestive
system.
• It helps you to maintain and lose
body weight.
• Yogic asanas will tone up your body.
• It helps you to reduce stress.
How to lose weight by yoga in one month
Yoga can help you to lose weight on its own, but if you introduce some more technique to lose weight then it will perform much better.
The very first thing that you have to do is to set up a one month plan.
Select a particular time to do yoga for one month.
If you ask me then I'll suggest you do yogic exercises in the morning time.
You can also follow a diet plan to get better results.
Also find some beverages to lose weight.
Your dedication will help you to get your desired results.
Yoga for weight loss for beginners
At the beginner level of yoga for weight loss, you can go with some easy practices such as, sukh Aasana, Padma asana, Meditation and much more.
When you realise that "now you can go with some more exercises" then go for it.
Remember my words, " there is nothing like a beginner and Pro in Yoga, everyone here is a learner who learns some life values from yogic exercises".
Is yoga better than gym
Yoga and gym both are different and have different values, no one is better form another, yoga teaches you calmness where as gym teaches you toughness.Yogic exercises will help you in detoxifying your body and increases the efficiency of your body organs, it also help you in purifying your mental health.
Can you lose weight by doing yoga
Yoga is very good in terms of weight loss, Aasan and postures in yogic exercises will help you to lose weight because they burn lots of calories.
If you only want to lose weight by doing some yogic exercises then you should have to go with power yoga.
While doing Power yoga your body will lose a good amount of calories which makes you lose weight.
On an average a particular yoga session can burn up to 460 calories, it may be low depending upon what kind of yoga you are doing.
So yes, yoga will definitely help you to lose weight.
What is the best time to do yoga
Yoga sessions will be more beneficial if you practice it in the morning time.
Many yoga and fitness trainers organised their seasons in the morning, because during the morning you feel fresh and your brain becomes more active, although you can also do it anytime depending upon your time table.
So, no matter when you do it the only thing that matters is your dedication towards it.
There are lots of yoga exercises for weight loss but they will work only if you are dedicated.
Bottom lines
So, these are some best yoga exercises for weight loss which help you in achieving your fitness goals.
Please do not eat processed and unhealthy food items to get better results.
Your satisfaction is our reward.
