December 3, 2014

9 Yoga Poses for Weight Loss.

yoga for weightloss

Yoga is an ancient practice followed and practiced by many around the globe.

Yoga has benefited everyone who has regularly practiced this age old form of exercise.

In today’s fast paced age, people view yoga as a perfect exercise for a healthy body and stress free life.

Practicing yoga on a daily basis has helped many people in reducing weight.

People often blame their genes for being over weight or under weight. But this is not the case every time. It is not always the genetic make up that is responsible for weight gain.

Our lifestyle and eating habits also play a important role.

Diet is an important component while practicing asanas. You have to control your food intake. Follow a specific diet which will help in reducing unnecessary calories.

Yoga is a popular weight loss option because it plays a healthy and effective role in weight reduction.

Yoga can be a simple option for weight loss because it does not have any side effects. It is a slow process and has long lasting effects.

If you want lose weight in the natural way, always remember 3 D’s: discipline, determination and dedication. And yoga of course.

Yoga asanas for weight loss.

1. Setu bandh asana (bridge pose)

Lie down on your back and bend knees in such a way that your feet rests on the floor. The distance between your feet and buttocks should be the same as your hands. Now, try to lift your body in the upward direction. Do this five to ten times and then release. This asana gives a good massage to your thighs and lower back.

2. Dhanurasana (bow pose)

Lie down on the floor with your belly touching the ground. Keep your hands besides your body. Take a deep breath and bend your legs, hold them below the ankles. Push your legs away from your body. Remain in this position for 30 seconds and release. Practicing this asana daily helps in reducing belly fat.

3. Shalabasana (locust pose)

Lie on your belly with your hands resting beside your thighs while forehead and chin are on the floor. Now raise your right leg up 10 inches. Keep your leg straight, do not bend your knees. After that, try doing the same with the left leg. This asana strengthens lower back and hip flexors. It also stimulates digestive organs to enable efficient fat processing.

4. Chakki chalan (grinding pose)

This is a very effective exercise for reducing belly fat. Sit in a comfortable position and spread your legs straight in front of you. Do not bend your knees. Keep some distance between your legs. After that join your hands and move it in circular motion over your legs. This gives a good massage and stretch to your stomach, hands and legs. Do it 10 times in clockwise position and 10 times in counter-clockwise position, release slowly.

5. Mandukasana (frog pose)

Sit down on the floor in Vajrasana. Now make fists with both hands and place then on your stomach in such a way that the joints touch the novel. Press both the fists against your abdomen. Now try to touch the ground with your forehead. Try bending downwards as much as you can. Hold this position for 20 seconds and then release. Practicing this asana daily will help in reducing belly fat.

6. Sarvangasana (shoulder stand)

Lie down on a mat with your back on the floor. Then you have to try lifting your back on the floor. Then you have to try to lifting your legs in the upwards direction. Take support of your hands. Rest your hands on your back and move them towards your shoulder blades. Once your legs are up in the air, bring then in straight alignment with your body and stay in this position for 30 seconds and release. This asana put pressure on the thyroid glands, stimulating and balancing them.

7. Paschimottanasana (forward bend)

Sit down on the mat with both legs extended forward in front of you. Stretch your arms and body forward and try to touch your toes. Keep knees straight. This asana gives a good stretch to your hands, legs and spine.It improves the sluggish digestion and reduces extra belly fat and keeps you healthy and free from disease.

8. Pavanamuktasana (wind releasing pose)

Lie down on your back in straight position. Lift up right leg and bend it from the knee. Hold leg with both hands and pull leg towards stomach. Try and touch forehead to the knee. For this you will have to lift up your head a little. Hold for 15 seconds and release. Do the same with the left leg. After practice, try doing the same with both legs at the same time. This helps in reducing unnecessary fats.

9. Nauka Chalan asana (boat pose)

Sit down in a straight, comfortable position. Stretch legs in front of you. Legs need to be together. Keep knees straight. Place your hands beside your body. Try to move your hands forward and backward. Also move your body in the same manner, as you move your hands. They should move as if you are riding a boat. Do it 10 times in clockwise position and 10 times in anti clockwise position release. This asana helps reduce love handles from waist. Also excellent pose to tone your lateral muscles.

After you finish with the yoga session, chant “om” three times. The vibration that it creates will give you a pleasant feeling that keeps your body rejuvenated. Also this chanting can be done in the beginning of a yoga class.


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Author: Yogi Ram

Editor: Ashleigh Hitchcock

Photo: courtesy of the author

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Irene Chávez Feb 9, 2018 10:59pm

Thank you. The list is very useful. But the pose’s descriptions are really hard to understand :/

Mark LaPorta Jan 9, 2018 3:47am

One cool thing about yoga is that the rationale may be defective but it will still work. But not necessarily do what you expected. Ask Patanjali the Grammarian. Reputed.

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Yogi Ram

Yogi Ram is one of India’s most reputed teachers of Classical yoga and Vedic philosophy who studied in traditional system of Gurukula in India. He has been teaching for over 14 years and has trained more than 600 yoga teachers through the world.

He was born in a traditional Indian family living and following Vedic principles. His education in vedas and yogic practices started at the age of eight years old. He studied Four Vedas, classical Yoga and other classical texts like Hatha Yoga Pradipika, Gerund Samhita, Yoga Sutras of Patanjali, Bhagavad Gita, Ramayana etc. from the authentic teachers of the subject. He received his teachings from direct learning and practicing classical Yoga and meditation under personal supervision of Guru Rameshwar and Swami Ananda in North India.

He has been teaching since the age of 19 at reputed yoga ashrams and yoga schools in India. He is known for his creative and strict teaching style and unique asana correction and modification techniques. His teachings come from his personal experience and his way of explaining complex Vedic philosophies in a modern and simplified way have made him one of the leading yoga and Vedic philosophy teachers of today.

In 2009 with the aim to spread classical teachings of yoga and vedas combined with in modern teaching system Yogi Ram started Arhanta Yoga Ashram in India & Europe where he teaches internationally accredited Yoga teacher training courses to students from all parts of the world with his team. He is also working on translation and commentary on Bhagavad Gita.

He has been interviewed by prime TV channels like Starplus, Zeetv in India and Nederland2, OHM TV in Europe. His writing have been published in reputed magazines like Health Today, Yoga magazine and Yoga Times. For more information visit his website.