Learn this in Marathi Additionally Learn – Cardio yoga: Shed extra kilos with this form of yoga
If you wish to lose weight shortly and achieve this in a wholesome method, than you will need to positively make yoga part of your every day life. It’s not solely a good way to lose weight but additionally probably the most straight-forward solution to over health. Common practise of yoga offers you a match physique and thoughts. However you need to get it proper. In case you begin with out the correct steerage, you might injure your self. That is avoidable. You probably have made yo your thoughts, get your self a certified yoga teacher and you might be good to go. The very best factor about yoga is that it’s mild on the joints and the probabilities of harm are nil in the event you practise below a certified teacher. It’s mild on the joints. One other benefit of yoga is that you don’t need to waste a fortune on that costly gymnasium membership; You possibly can practise this from the consolation of your house. All you want are some snug garments and a yoga mat and you might be good to go. So to begin you off in your weight loss journey, listed below are 12 yoga poses. Practise these poses on a regular basis for finest outcomes. Additionally Learn – Yoga for weight loss: 5 yoga asanas to get rid of flabby arms
Listed here are a couple of yoga poses that are carried out standing up. These are additionally known as standing asanas. Additionally Learn – 10 reasons to start your day with Surya Namaskar
Ardha Chandraasana or the half moon pose
This pose is nice to tone your buttocks, higher and inside thighs. The added stretch on the perimeters of your tummy, assist burn off these unpleasant love handles and strengthen your core, helps with weight loss. Calculate how a lot weight you possibly can lose in a month right here. However keep away from this pose you probably have digestive issues, a backbone harm or high blood pressure, keep away from doing this pose.
- Stand along with your ft collectively.
- Increase your fingers above your head and clasp your palms collectively, prolong the stretch by making an attempt to succeed in for the ceiling.
- Exhale, and slowly bend sideways out of your hips, maintaining your fingers collectively. Bear in mind to not bend ahead and maintain your elbows straight. It is best to really feel a stretch out of your fingertips to your thighs.
- Inhale and are available again to the standing place. Repeat this pose on the opposite facet.
Veerbhadrasana 1 or warrior pose
Advantages: This aasana stretches your again, strengthens your thighs, buttock and tummy and helps you lose weight.
Keep away from this pose you probably have hypertension, shoulder, knee or again bother, please carry out this pose below the steerage of a educated instructor.
- Stand along with your ft collectively and fingers by your facet.
- Now prolong your proper leg ahead and maintain your left leg prolonged backwards.
- Gently bend your proper knee so that you get into the lunge place.
- Twist your torso to face your bent proper leg.
- Barely flip your left foot sideways (about 400-600) to provide you that additional assist.
- Exhale, straighten your arms and lift your physique up and away out of your bent knee.
- Stretch your arms upwards and slowly tilt your torso backwards so your again varieties and arch.
- To get out of this pose exhale and straighten your proper knee. Now push off your proper leg and are available again to your authentic place. You need to use your fingers to assist you. Don’t rush out of this pose; you would possibly injure your again or legs. Repeat this aasana for the opposite leg as properly.
Veerbhadrasana 2 or warrior pose 2
Advantages: This aasana is nice to strengthen the muscle tissue in your again, thighs, stomach and core and in addition helps you with weight loss.
Keep away from this pose if you endure from diarrhea or hypertension.
Steps to do that pose:
- Observe the identical steps as Veerbhadrasana I, however as a substitute of elevating your fingers above your head twist your torso so that you face sideways and lift your fingers to both facet (so your fingers are prolonged and are parallel to your prolonged proper and left leg).
- Now, flip your head so your eyes are going through in the identical course as your proper hand. Repeat this posture for the opposite leg as properly.
Utkatasana or the chair pose
Advantages: It strengthens the core muscle tissue, thighs and tones the buttocks.
Keep away from this pose you probably have a knee or again harm.
- Stand straight in your yoga mat along with your fingers in namaste in entrance of you.
- Now increase your fingers above your head and bend on the knee such that your thighs are parallel to the ground.
- Bend your torso barely ahead and breathe.
- Keep on this place for so long as you possibly can. Gently return to the standing place.
Vrksasana or tree pose
Advantages: This aasana is nice for the muscle tissue of your stomach and tones the thighs and arms.
You probably have injured your knee or again please do that aasana below the supervision of a educated knowledgeable.
- Stand along with your legs collectively.
- Now put most of your weight on one leg and a bit weight on the opposite leg.
- Now increase the leg with the least weight such that your foot is going through inwards, in direction of your reverse knee.
- You possibly can maintain your ankle that can assist you pull up the leg.
- Place the heel of your foot in your inside thigh of the opposite leg, as near the pelvis as doable.
- Now gently increase your fingers above your head ensuring your fingers are pointing in direction of the ceiling.
- Ensure you focus your thoughts and attempt to keep your steadiness.
Respiration steadily and specializing in one spot in entrance of your eyes helps in sustaining the pose and never falling over. Don’t attempt to maintain a chair or wall for assist whereas doing this pose. It’ll solely cut back the depth of the aasana.
Uttanasana or ahead bending pose
Advantages: This aasana stretches the hamstrings and places stress on the muscle tissue of the stomach. It additionally makes the blood rush to your head, serving to your physique swap from the sympathetic to the parasympathetic nervous system, serving to you calm down.
- To carry out this pose, stand straight.
- Increase your fingers from the entrance to above your head as you inhale slowly.
- Then bend ahead utterly pushing your buttocks again until your palms contact the ground and your brow touches your knees. Come up slowly to the standing place.
Surya namaskar or solar salutation
Surya namaskar is a set of yoga aasanas carried out in succession. It has superb weight discount properties because it employs numerous ahead and backward bending aasanas that flex and stretch the spinal column giving a profound stretch to the entire physique. Imagine it or not it is a full physique exercise like no different. It has a deep impact in detoxifying your inner organs by way of copious oxygenation and has a deeper enjoyable impact. Know extra about the sun salutation or surya namaskar.
Right here, we reveal a couple of sitting poses.
Ardha Matsyendrasana or Half spinal twist
Advantages: This aasana will increase the capability of your lungs so it will possibly inhale and maintain extra oxygen. It stretches the backbone and tones the thighs and belly muscle tissue. It stimulates the digestive system serving to you digest meals extra effectively and lose weight.
- Sit up along with your legs stretched out straight in entrance of you, maintaining your ft collectively and your backbone erect.
- Bend your left leg and place the heel of your left foot beside your proper hip (optionally, you possibly can maintain your left leg straight).
- Now, take the correct leg over your left knee and place your left hand in your proper knee and your proper hand behind you.
- Twist on the waist, shoulders and neck on this sequence to the correct and look over the correct shoulder.
- Maintain and proceed with light lengthy breaths out and in.
- To return again to the beginning place, proceed respiration out, launch the correct hand first (the hand behind you), launch the waist, then chest, lastly the neck and sit up relaxed but straight. Repeat on the opposite facet.
You probably have a again harm, do that pose solely within the presence of a licensed coach.
Badhakonasana or Cobbler pose
- Advantages: This aasana reduces fats in your inside thighs and strengthens your backbone, muscle tissue of the groin, knees and decrease again. It additionally helps relieve menstrual discomfort and improves digestion.
- Sit in your yoga mat along with your legs stretched out in entrance of you.
- Preserve your backbone erect and bend your legs on the knees, such that the soles of your ft are going through one another.
- Now along with your fingers pull your legs in so that your heels contact one another and they’re as near your pelvis as doable.
- Whereas holding your legs on the ankles, transfer your thighs up and down, identical to the wings of a butterfly. Do that as many occasions as you possibly can.
Bear in mind that the nearer your legs are to your pelvis the larger the advantage of this pose. Don’t push your self, do as a lot as you possibly can and your flexibility will enhance with time.
Don’t do that aasana you probably have injured your knees.
Kapal bhati pranayam
Advantages: This can be a type of respiration train that helps to oxygenate your physique whereas strengthening the muscle tissue of your abdomen and stomach. It helps in supplying you with that flat toned tummy, melts away love handles and improves digestion.
Keep away from doing this pose you probably have hypertension, a hernia or coronary heart illness.
- Sit comfortably in your yoga mat. Preserve your backbone erect and your palms in your knees going through downwards.
- Now exhale by way of your nostril and pull your abdomen in in direction of your backbone.
- Whenever you loosen your abdomen muscle tissue you’ll robotically breath in.
- Rapidly contract your abdomen muscle tissue once more and exhale. Your abdomen muscle tissue needs to be doing the work of pushing out and pulling in air.
- Do that initially about 50 occasions, you possibly can enhance the variety of repetitions as you are feeling snug.
After doing this type of respiration you’ll initially really feel some soreness across the muscle tissue of your abdomen and stomach. That is regular.
Right here, wee reveal a couple of asanas that you possibly can carry out mendacity down.
Kumbhakasana or plank pose
Advantages: It strengthens and tones your arms, shoulders, again, buttocks, thighs and abs.
You probably have again or shoulder accidents or have hypertension keep away from doing this pose.
- Lie flat in your tummy on the ground or your yoga mat.
- Now place your palms subsequent to your face and bend your ft so that the toes are pushing off the bottom.
- Push off your fingers and lift your buttock into the air.
- Your legs needs to be flat on the ground so far as doable and your neck needs to be unfastened. This is called the downward canine or adho mukha svanasana.
- As soon as right here, inhale and decrease your torso so that your arms are perpendicular to the ground and your shoulders and chest are straight over your arms. Bear in mind to maintain your fingers from flaring out and maintain them shut collectively. You’ll really feel your abdomen muscle tissue tighten. Maintain this pose for so long as you possibly can.
- To get out of this pose, exhale and gently decrease your physique to the ground (identical to you’ll come out of a push up). You possibly can finish this pose by both doing bhujangasana or just roll to your facet and push off your fingers to the sitting place.
Vasishtasana or sage pose
Advantages: It really works extensively on the shoulder, arms and the core muscle tissue. It additionally improves flexibility and sense of steadiness.
- Lie down in your abdomen. Bend your elbows and place your palms beneath your shoulders
- Now tuck you toes in and push the ground to straighten your elbows such that your higher physique alongside along with your pelvis is lifted off the ground. Be certain your physique is in the identical alignment because it was when you had been mendacity down
- Now slowly twist your higher physique to the left as you launch your left hand from the ground. Concurrently flip your proper foot to its periphery and stack your left foot on the correct foot. Don t let your hips or pelvis drop. Maintain it in the identical alignment because it was earlier
- Search for and keep on this place for 5 breaths
- Repeat the pose to the opposite facet
Halasana or plough pose
Advantages: This pose is nice for many who sit for lengthy hours and have a tendency to have dangerous posture. It tones the muscle tissue of your buttock and strengthens your shoulders and thighs. It additionally stimulates the functioning of the thyroid glands, parathyroid glands, lungs and belly organs, due to this fact serving to the blood rush to your head and face, improves digestion and retains the hormonal ranges in test.
In case you endure from liver or spleen issues, hypertension, have diarrhoea, are menstruating or have suffered a neck harm, keep away from doing this pose.
- Lie flat on the ground in your again along with your ft flat on the ground.
- Place your arms by your facet and bend your knees so that your ft are flat on the ground.
- Now, slowly increase your legs from the hips.
- Place your fingers in your hips as you increase it and use them as assist.
- Now slowly bend your legs on the hips and attempt to contact the ground behind your head along with your toes and straighten your fingers so they’re flat on the ground.
- Breathe out whereas going up.
To return to the mendacity place gently roll your again onto the ground, breath in when you come down. Don’t drop down out of the blue.
Setubandhasana or Bridge pose
Advantages: This pose is nice to tone the thighs, strengthen the shoulders and tone your abs. It additionally relaxes the thoughts, improves digestion, relieves the signs of menopause in ladies and stretches the neck and backbone. It’s also nice to maintain one s blood stress below management.
Keep away from doing this pose you probably have a neck or again harm.
- Lie flat in your yoga mat, along with your ft flat on the ground.
- Now exhale and push up, and off the ground along with your ft.
- Increase your physique up such that your neck and head are flat on the mat and the remainder of your physique is within the air.
- You need to use your fingers to push down for added assist.
- If you’re versatile you possibly can even clasp your fingers just under your raised again for that added stretch.
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Disclaimer textual content TheHealthSite.com doesn’t assure any weight loss by way of this technique because the outcomes could fluctuate from individual to individual. We suggest you seek the advice of your nutritionist and doctor earlier than following any of the guidelines advised right here.
Revealed : June 4, 2020 8:34 pm | Up to date:February 26, 2021 4:52 pm