Yoga for Weight Loss: 8 Best Yoga Poses for a Healthier Lifestyle (Beginner's version)
Published on 09 Jun 2021
Yoga has taken over the world by storm. Also lent a helping hand to the ones in need of peace among the chaos. The practice of yoga fills you up with a relaxed mind, stress busters, robust physical health, and a positive outlook in life.
In the last few years, yoga has become a popular choice for weight loss. And, rightfully so! Yoga poses give you a yummy whole body stretch, help achieve your fitness goals and tone down the stress.
If your focus is on slimming down then, combining the practice with a minimal junk Diet would be more beneficial.
While, Yoga for weight loss has been a contentious topic, many practice yoga for seeking mindfulness and healthier life.
Once you commit to a yoga practice, your goal of Yoga for Weight loss or Slimming Yoga would soon change to Yoga for life. Further, Yoga helps you make the right choices when it comes to diet, and you will find yourself rejecting the unhealthy items you once loved. Yoga has that magic!
Yoga Poses For Weight Loss
You would not see an instant change in your body shape. After a while, you will start feeling fitter, flexible and disciplined. Yoga asanas for weight loss might not make you lose weight in 1-2 weeks, however, by creating a daily flow with these yoga poses, you will be able to challenge yourself to take up more demanding yoga asanas or yoga styles like Power yoga.
The Tringle pose contains benefits that go beyond attaining a flat belly and fat loss, such as
Benefits of performing Triangle Pose
Improves Digestion
Targets fat around hips & waist
Stimulates Blood circulation
Builds muscles in things and hamstrings
Enhances Balance & Coordination
How to do Trikonasana
Began by standing with your legs a little more than hip-width apart.
Inhale while raising your right hand above your head. Your right hand must be parallel to your right ear.
Exhale and bend your torso towards your left side.
While you are leaning towards your left, start sliding your left hand down your left leg. Keep the movement going till your left-hand reaches your left ankle.
You will find that your right arm would be horizontal as your head tilts to the left.
Do keep your knees and elbow straight.
Hold the pose for 30 seconds.
Repeat on the other side.
Dhanurasana (Bow pose)
Dhanurasna is an epic whole body stretch that reduces fat, and you move a step closer in grabbing your fitness goals.
Benefits of performing Dhanurasana
Strengthens the thighs, chest and back
Massages abdominal organs
Boosts digestion
Stretches the whole body
Improves blood circulation
Tones arms and legs
How to perform Bow Pose
Lie flat on your stomach with your chin on the yoga mat.
Lay your hands on your side with your palms facing up.
Take a deep breath in.
Start bending your knees as you exhale. Maintain a hip-width apart distance between your knees,
Try to bring your heels near your buttocks.
Now raise your arms and grab your ankles. Let your fingers wrap around your ankle and keep your toes pointed.
Inhale and start lifting your heels away from your buttocks. Bring your head, chest, and thighs away from the yoga mat simultaneously.
By this point, your core would be touching the yoga mat while the rest of your body points towards the ceiling.
Hold the pose for 10-15 seconds and maintain a consistent breathing pattern.
Gently bring your head, chest, thighs, and legs back on the mat as you release the bow pose.
Chaturangadandasana – Plank pose
Chaturangadandasana may look simple, but holding the plank pose would take more than a few sweats!
Benefits of performing Plank Pose
Tones abdominal muscles
Strengthens the core
Builds power in your arms and wrists
Makes the muscles around your spine stronger
Enhances posture and endurance
A gateway yoga asana to perform even intense poses
How to perform Chaturangadandasana
Start by getting into a downward-facing dog pose.
Inhale to lift your torso till your arms are perpendicular to the floor. Shoulders should be directly over the wrists and torso parallel to the yoga mat.
Keep your head straight and looking down. Lengthen your neck. Draw your abdominal muscles in towards your spine.
Balance by using all four corners of your hands.
Tuck your toes. Keep your body in a straight line.
Keep your front thighs lifted towards the ceiling.
If your hips sink too low, then re-align so that your shoulders come right above your wrists.
The Warrior II Pose, tightens your quads, improves concentration levels, and helps you tone your tummy to achieve the coveted flat belly through yoga!
Benefits of performing Warrior Pose
Strengthens your shoulders, arms, legs, ankles and back.
Opens yours hips, chest and lungs.
Improves focus, balance and stability.
Encourages good circulation and respiration.
Stretches your arms, legs, shoulders, neck, belly, groins and ankles.
Energizes the entire body.
How to perform Virabhadrasana
Start by coming into Tadasana (Mountain Pose) at the front of your yoga mat. Take a big step back with your left leg with your toe pointed slightly in.
Firm up your legs by pressing down on the four corners of your feet.
Inhale to start lifting your arms parallel to the ground. Keep your shoulders down from your ears and lengthen your neck.
Bend your right knee as you exhale till your knee is right over your right ankle. Now, adjust to find stability in your form.
Roll the top of your right thigh towards the floor and use your big toe to find balance by pressing down on it.
The top of the left thigh goes back. Ground the pose by pressing the outside of your left foot on the floor,
Straighten your spine as you draw in your inner abdomen.
Tuck your chin slightly in and extend through your collarbones and fingertips as you look over your right hand.
Camel Pose or Ustrasana is one of the yoga poses for a flat belly that gives you a good full-body stretch while stimulating breathing capacity.
Benefits of performing Camel Pose
Targets thigh fat
Respiratory ailment
Opens up chest and lungs
Prevents and controls thyroid disorders
Stretches the Spine
Improves Posture
How to perform Ustrasana
Start by kneeling on your yoga mat. Your body upright and hips stacked over your knees.
Place your hand on the hips with your thumbs at the sacrum (a large, flat triangular-shaped bone nested between the hip bones).
Open your heart by moving your shoulder blades towards your spine.
Inhale and arch your chest upwards to the ceiling as the crown of your head goes back.
Don't let your head hang heavy rather, tone your neck to support your head at shoulder level. Also, tuck your chin in or point it towards the ceiling, whichever you feel comfortable in.
Now, reach your hands back (one at a time) to your heels. If you can not touch your heels, use yoga blocks on either side of your knees.
Draw your shoulder blades in towards your spine to feel the whole-body connection.
Your pelvis must be right above your knees. For that, engage your buttocks to press forward your thighs
Hold for 5-8 breaths before gently releasing the pose.
Sethu Bandha Sarvangasana – Bridge pose
Another yoga pose for weight loss making you work hard and offers a wide range of benefits other than getting a flat stomach and fat burn!
Benefits of performing Bridge Pose
Battles thyroid
Tones glutes
Improves digestion process
Regulates hormone levels
Strengthens back muscles
Alleviates back pain
How to perform Sethu Bandha Sarvangasana
Lie flat on your back with your knees bent and hip-width apart. Your knees should be directly below your heels and close to your buttocks.
Take a deep breath in.
Exhale. And lift your tailbone and buttocks off the yoga mat by pressing down on your inner feet and arms. While you lift, be mindful of keeping your knees parallel to your heels.
Now clasp your hands below your pelvis to add more balance to the bridge pose. This will help you in staying on top of your shoulders.
Keep on lifting your buttocks till your thighs are directly below the yoga mat.
Hold the pose for 10-15 seconds.
Exhale and come back down slowly, rolling your spine.
Surya namaskar is a whole package and an 'Ultimate Asana' to tone the waist, relieve stress, and get the blood flowing. If practiced 14-15 times in a row on a daily basis, you might see the returns and feel much more content and embracing towards your body.
Benefits of performing Sun Salutation
Strengthens your back and muscles
Improves metabolism and blood circulation leading to a glowing skin