Yoga Poses for Weight Loss Beginners

Yoga for Weight Loss Beginners

For losing weight there are lots of tips and tricks suggested by people, you need to burn high calories per day, maintain a balanced diet and you need to leave your favorite fast food, etc.

From several, there is some practice in yoga which helps you to burn high calories fast, build muscle strength, and make a good shape of the body.

Losing weight from obesity helps you to prevent many severe diseases like arthritis, diabetes, and asthma.

For the beginner, there is some difficulty in starting. Be patient, and gradually increase the pace of your exercise and it will better if the beginner performed practice under the guidance of a well-experienced teacher.


5 Yoga Practice to Loss of Weight

1. Bhujanga Asana (Cobra Pose)

As per the name of the pose, it looks like a cobra. It is also used in the 7th position of Surya Namaskar (Sun Salutation).

  • Lie flat on your belly, feet together, and should be flat.
  • Place your palms side by side of the chest, and with inhalation slowly lift the body like a serpent.
  • The shoulder should be open and the elbows should be bent slightly.
  • Breathe gently during posture and stay for 2 min and lie again with exhalation.
  • Performed twice or thrice and slowly increase the time of holding the pose.
  • Not recommended for hernia patient.

2. Navasana (Boat Pose)

Help to build the core muscles and burn fat fast. It improves the digestion system and maintains the metabolism of the body.

  • Sit in Dhandasna (Staff Pose), join the feet together.
  • Make sure your spine and neck should be straight.
  • Slowly raise both legs and make a boat shape or “V” figure.
  • Both hands should be on the forward shoulder line.
  • Balance body on your hips stay for 2-3 min and slowly come to Dandasana again.
  • Practice 2-3 times daily.
  • Leave it if some having pain in the stomach.

3. Agnisar Kriya

This kriya is a part of the Shatkarma (6 Cleansing process) in yoga. According to name, Agni means fire in Sanskrit, which helps to burn the extra fat and help to lose weight.

  • Sit in any simple cross leg posture like Sukhasana and Padmasana.
  • Normalize the breath and with full exhalation hold the breath outside.
  • Back and forth the belly 5-6 times until you hold the breath and then slowly deep inhale.
  • Do 3-4 times and then relax your body.
  • This Kriya is not recommended for those who suffer from any stomach or breathing problem.


4. Shalabh Asana (Locust Pose)

The Asana looks like a locust that’s why it is called Shalabh Asana. It helps to improve the digestive system and stimulate the appetite.

  • Lie flat on the mat, face towards the floor.
  • Palms should place firmly sides of the chest, and feet together.
  • Now with inhale raise both the legs in the air, and try to balance the position.
  • Stay in the pose for 2-3 mins and come down with exhale.

5. Paad Hastha Asana

In Sanskrit, Paad means Foot and Hastha means Hands. This pose helps to increase the flexibility and strength of the body.

  • Stand on your mat, with close feet together.
  • Make sure your spine and neck should be straight.
  • Inhale and raise your both arms up straight, and exhale bend 90 degrees forward stretch your upper body.
  • Slowly come down toward the feet and touch palms to the floor.
  • Stay there for 2-3 mins and with deep inhale come back to standing position.

Benefits Of Pranayama

योग-बना हुआ-वजन घटाने-शुरुआती

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