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Yoga for Weight Loss: 8 Best Yoga Poses for a Healthier Lifestyle (Beginner's version)

Published on 09 Jun 2021

Yoga for Weight Loss: 8 Best Yoga Poses for a Healthier Lifestyle (Beginner's version)

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.

Tip

Daily practice of Yoga asanas would go a long way in establishing a healthy routine.

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

Suggested Read: With the world in a whirlwind, Yoga is our Savior (Benefits of Yoga)

Trikonasana (Triangle pose)

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

  1. Began by standing with your legs a little more than hip-width apart.
  2. Inhale while raising your right hand above your head. Your right hand must be parallel to your right ear.
  3. Exhale and bend your torso towards your left side.
  4. 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.
  5. You will find that your right arm would be horizontal as your head tilts to the left.
  6. Do keep your knees and elbow straight.
  7. Hold the pose for 30 seconds.
  8. 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

  1. Lie flat on your stomach with your chin on the yoga mat.
  2. Lay your hands on your side with your palms facing up.
  3. Take a deep breath in.
  4. Start bending your knees as you exhale. Maintain a hip-width apart distance between your knees,
  5. Try to bring your heels near your buttocks.
  6. Now raise your arms and grab your ankles. Let your fingers wrap around your ankle and keep your toes pointed.
  7. Inhale and start lifting your heels away from your buttocks. Bring your head, chest, and thighs away from the yoga mat simultaneously.
  8. By this point, your core would be touching the yoga mat while the rest of your body points towards the ceiling.
  9. Hold the pose for 10-15 seconds and maintain a consistent breathing pattern.
  10. Gently bring your head, chest, thighs, and legs back on the mat as you release the bow pose.

 Chaturangadandasana – Plank pose

Chaturangadandasana
Chaturangadandasana

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

  1. Start by getting into a downward-facing dog pose.
  2. 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.
  3. Keep your head straight and looking down. Lengthen your neck. Draw your abdominal muscles in towards your spine.
  4. Balance by using all four corners of your hands.
  5. Tuck your toes. Keep your body in a straight line.
  6. Keep your front thighs lifted towards the ceiling.
  7. If your hips sink too low, then re-align so that your shoulders come right above your wrists.
  8. Hold the pose for 15-20 seconds before releasing.

Suggested Read: 5 Morning Yoga Poses

Virabhadrasana – Warrior pose

Virabhadrasana
Virabhadrasana

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

  1. 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.
  2. Firm up your legs by pressing down on the four corners of your feet.
  3. Inhale to start lifting your arms parallel to the ground. Keep your shoulders down from your ears and lengthen your neck.
  4. Bend your right knee as you exhale till your knee is right over your right ankle. Now, adjust to find stability in your form.
  5. Roll the top of your right thigh towards the floor and use your big toe to find balance by pressing down on it.
  6. The top of the left thigh goes back. Ground the pose by pressing the outside of your left foot on the floor,
  7. Straighten your spine as you draw in your inner abdomen.
  8. Tuck your chin slightly in and extend through your collarbones and fingertips as you look over your right hand.
  9. Hold the pose for 5 breaths.
  10. Repeat on the other side.

Suggested Read: 5 Night Yoga Poses

Ustrasana (Camel Pose)

Ustrasana
Ustrasana

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

  1. Start by kneeling on your yoga mat. Your body upright and hips stacked over your knees.
  2. Place your hand on the hips with your thumbs at the sacrum (a large, flat triangular-shaped bone nested between the hip bones).
  3. Open your heart by moving your shoulder blades towards your spine.
  4. Inhale and arch your chest upwards to the ceiling as the crown of your head goes back.
  5. 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.
  6. 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.
  7. Draw your shoulder blades in towards your spine to feel the whole-body connection.
  8. Your pelvis must be right above your knees. For that, engage your buttocks to press forward your thighs
  9. Hold for 5-8 breaths before gently releasing the pose.

Sethu Bandha Sarvangasana – Bridge pose

Bridge Pose
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

  1. 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.
  2. Take a deep breath in.
  3. 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.
  4. 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.
  5. Keep on lifting your buttocks till your thighs are directly below the yoga mat.
  6. Hold the pose for 10-15 seconds.
  7. Exhale and come back down slowly, rolling your spine.

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Surya Namaskar – Sun Salutation

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
  • Ensures regular menstrual cycle for women
  • Keeps your sugar levels in check
  • Energizes your mind, body and soul

12 Asanas of Surya Namanskar to practice 

  1. Prayer Pose (Pranamasana)
  2. Raised Arms Pose (Hastauttanasana)
  3. Standing Forward Bend (Hasta Padasana)
  4. Low Lunge (Ashwa Sanchalanasana)
  5. Plank (Phalakasana)
  6. Knees-Chest-Chin (Ashtanga Namaskara)
  7. Cobra (Bhujangasana)
  8. Downward Facing Dog (Adho mukha śvānāsana)
  9. Low Lunge (Ashwa Sanchalanasana)
  10. Standing Forward Bend (Hasta Padasana)
  11. Raised Arms Pose (Hastauttanasana)
  12. Prayer Pose (Pranamasana)

Suggested Read: A Guide to Yoga Teacher Training Course

Bhujangasana (Cobra Pose)

Bhujangasana
Bhujangasana

Cobra pose is an excellent yoga pose to take into your practice daily. It works wonders on bringing you peace while cutting down your belly flat. 

Benefits of performing Cobra Pose

  • Increases the mobility of spine
  • Relieves back pain
  • Opens up the chest and front body
  • Tones the buttocks
  • Soothes sciatica
  • Therapeutic for asthma

How to perform Bhujangasana

  1. Begin by lying flat on your stomach. With your palms facing down, bring them under your shoulders.
  2. Bend your elbows to hug them into your sides.
  3. Stare straight down at your yoga mat and keep your neck in a neutral position. Press your pubic pone down onto the yoga mat.
  4. Inhale. And lift your chest off of the mat while squeezing in your shoulder blades together. Let your lower ribs stay on the yoga mat,
  5. Don't let your elbows move away from your sides. Gently move your neck to stare straight ahead.
  6. You can also keep your neck in a neutral position and look down at the yoga mat.
  7. Hold the pose for a few breaths before releasing.

Suggested Read: 8 Benefits of Yoga for Kids

Practice these daily to embark upon a healthier lifestyle!