Top 10 yoga asanas for weight loss

Top 10 yoga asanas for weight loss

Following a healthy diet along with yoga has proven to be very effective for weight loss. Many people have found yoga as an effective way to be in good shape. It helps you lose weight when done as part of your daily exercise routine. Yoga helps in burning calories and toning your muscles when performed in the right way.
Let's take a look at the top 10 yoga asanas for weight loss.

Krupa Chaturanga Dandasana (Plank Pose)

Krupa-Chaturanga-Dandasana
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This pose is one of the effective ways to support your core. Although the pose looks easier, yet it gives immense benefits including weight loss. During the pose, you can feel the intensity on the muscles of your abdomen. And by making slight adjustments, the intensity increases even more helping you burn more calories.

Start with your hands and feet on the floor, supporting your body. Your body should be parallel to the ground, but not touching the ground. Keep the hands low and the elbows along the sides of the body. Practice this workout to build rock-hard abs on regular basis.

Navasana (Boat Pose)

Navasana
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It is a great pose for a complete workout of your body. Boat Pose helps in:

• Improving muscle strength
• Toning body core
• Promoting metabolism

This asana has gained recognition as one of the best weight-loss yoga workout by effectively burning calories from your body.

Begin by being seated on the floor. Bend your knees with your feet above the floor (you shin should be parallel). Your body should come in V-shape as illustrated in the figure. Expand your hands and be in pose for 30 seconds.

Trikonasana (Triangle Pose)

Utthita-Trikonasana
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Trikonasana means Three-Angle-Posture. The three angles provides stretch to your legs and trunk. The twist motion in this asana assists in:

• Improving Digestion
• Reducing fat from belly

Additionally, the pose helps you develop muscle strength of your arms and legs.

To do the Triangle Pose stand at 90° position with feet widely away from each other and hands parallel to the floor (hands should be straight). Bend on the right side and try touching the right foot with the right hand.

Remain in the position for 10 to 20 seconds and repeat for the other side.

Virabhadrasana 2 (Warrior 2)

Virabhadrasana 2
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As a warrior, you can tone your muscles of shoulders and thighs with Virabhadrasana 2. Not only is this a weight loss yoga workout but also tones your abs concentrating on the muscles of your core body. This is a great way to engage your muscles for longer.

To gain maximum benefits out of this posture try bending the front knee ensuring your thigh stands parallel to the ground. The longer you can be in this position, the firmer the quads you get.

Calm your mind and keep breathing. Switch sides and repeat for the other side.

Virabhadrasana 3 (Warrior 3)

Virabhadrasana 3
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This is simply a great way if you want to get a firmer butt. Additionally, it works for your:

• Arms
• Back
• Legs

To do this asana stand on one leg on the floor with the other leg bent backward in a straight position. Your head should be in front with hands extended straight. The more you can hold this position, the more benefits you can gain.

Relax and repeat for the other side.

Surya Namaskara (Sun Salutation)

Surya Namaskara is one of the most famous weight loss yoga exercises to lessen fat from your belly. It has twelve poses to tone your entire body. Besides providing several health benefits, Surya Namaskara is also a way to express gratitude towards the Sun.

Below are the 12 Surya Namaskara poses:

1. Tadasana (Mountain Pose)

Tadasana
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Start with Tadasana. Stand steady and evenly distribute your weight over both feet.

2. Hastauttanasana (Raised Arms Pose)

Hastauttanasana
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Inhale and stretch your arms overhead, sending greetings to the Sun.

3. Uttanasana (Standing Forward Bend)

Uttanasana
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While exhaling and keeping your legs firm, bend forward at the hips into Uttanasana and place your palms behind the heels.

4. Ashwa Sanchalanasana (Equestrian Pose)

Ashwa_sanchalanasana
Image Credit: Sezam777/ CC BY-SA

While inhaling, push your right leg backward keeping the right knee on the floor. Keep the left foot bent in the front between the palms.

5. Dandasana (Stick Pose)

Dandasana
Image Credit: Karolina Grabowska/ Pexels

While inhaling, take the left leg back in parallel to the right leg. Bring the whole body in straight line in Dandasana

6. Ashtanga Namaskara (Salute with eight parts or points)

Ashtanga_Namaskara
Image Credit: Joseph RENGER/ CC BY-SA

While exhaling, bring your knees on the floor. Bend down and place your chest and chin on the floor. Raise your hips. Your two hands, two feet, two knees, chest and chin (eight parts) should touch the floor in Ashtanga Namaskara.

7. Bhujangasana (Cobra Pose)

Bhujangasana
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Slide forward and come in Bhujangasana while raising your chest up. Look up at the ceiling.

8. Adho Mukha Svanasana (Downward Facing Dog Pose)

Adho-mukho-Svanasana
Image Credit: Olga Zakrevskaya/ DepositPhotos

While exhaling, bring your body up at the hips into an inverted "V" posture.

9. Ashwa Sanchalanasana (Equestrian Pose)

Ashwa_sanchalanasana
Image Credit: Sezam777/ CC BY-SA

While inhaling, bring your right leg forward between the hands and look up. Keep your left leg backward while keeping the left knee on the floor

10. Uttanasana (Standing Forward Bend)

Uttanasana
Image Credit: fizkes/ DepositPhotos

While exhaling, bring your left foot forward while bending at the hips into Uttanasana and place your palms behind the heels.

11. Hastauttanasana (Raised Arms Pose)

Hastauttanasana
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While inhaling, stretch your arms up and bend backwards. Push the hips slightly outwards.

12. Tadasana (Mountain Pose)

Tadasana
Image Credit: fizkes/ DepositPhotos

While exhaling, bring the arms down and stand straight in Tadasana. Relax in this position.

This completes one set of Surya Namaskara. You may repeat this asana while bringing your right foot forward instead of left foot in Step 4 - Ashwa Sanchalanasana (Equestrian Pose).

Adho Mukha Svanasana (Downward Dog)

Adho-mukho-Svanasana
Image Credit: Olga Zakrevskaya/ DepositPhotos

This is a great weight loss yoga workout. It tones your overall body and strengthens your:
• Thighs
• Arms
• Back

It functions for your whole body altogether.
Stand straight. Keep your feet apart with your upper body bent in the front direction. Your hands should touch the floor at equal distance as your feet. And your face should face down the floor.
Hold on and keep breathing continuously.

Sethu Bandha Sarvangasana (Bridge Pose)

Sethu Bandha Sarvangasana
Image Credit: Elly Fairytale/ Pexels

No marks for guessing. In this asana, you will have to make a bridge posture. Apart from weight loss, the pose is ideal if you are suffering from diseases like thyroid imbalance.
Further, this pose enhances digestion, tones the muscles and balances your hormones. It lessens backache and strengthens the muscles of your back.
Lie flat on the ground. Then slowly bring your body upward with your legs straight and feet at equal distances. Extend both your hands to touch the ankles of your feet. It should look like a bridge overall.

Salamba Sarvangasana (Shoulder Stand)

Salamba-Sarvangasana
Image Credit: fizkes/ DepositPhotos

This weight loss yoga pose provides the following benefits:
• Boosts rate of metabolism
• Enhances respiratory system
• Strengthens abs, legs and upper body
• Improves sleep
• Improves digestion
• Great for thyroid therapy

Lie flat on the floor. Then gradually move your middle and lower body in an upward direction (your head and shoulder should touch the ground). You can either use your hands to support your back or have them flat on the floor.
Practice regularly for more benefits.

Utkatasana (Chair Pose)

Utkatasana
Image Credit/ fizkes/ DepositPhotos

While doing this yoga pose, you should feel as if you have a chair to sit. Apart from straining your thigh muscles, this weight loss yoga exercise reduces additional fat from your belly.
Stand straight with your arms overhead and legs together. Bend your knees at the same time. Straighten your hands and close the palms as if you are doing a namaskar.
Be in the position for nearly 30 seconds. Relax and practice again.

Summary

Yoga is a great workout for weight loss, agility, flexibility and overall fitness. Perform these yoga asanas for weight loss regularly and gain maximum benefits in terms of great muscle tone, improved blood circulation, and a healthy life.

References

https://www.yogajournal.com/poses/yoga-by-benefit/weight-loss

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