Most of us are aware that obesity raises the risk of other health problems like heart diseases, stroke, diabetes, cancer, depression etc. People also acknowledge the importance of exercise. But very few actually indulge in regular exercise. There could be many reasons cited by people for skipping exercise such as – lack of time, busy schedule, unwillingness to get up in the morning and so on. Some people suffering from heart ailments or respiratory conditions are advised to perform light exercises instead of weight training in the gym. On the other hand, some individuals are apprehensive to join the gym and so avoid exercises.
In this blog, we shall introduce you to some simple yoga exercises to lose weight that can be performed by all at home in limited time. The weight loss is not only about reducing belly fat. In fact, it is about reducing the fat from each & every part of your body. But it is very important to follow each & every step properly. Therefore, here we are going to define yoga asanas with their proper procedures for reducing fat from various parts of our body.
- 1 Simhasana (For facial fat)
- 2 Jalandhara Bandha (For facial fat)
- 3 Chaturanga Dandasana (For the arms)
- 4 Urdhva Mukha Svanasana (For the arms)
- 5 Ardha Matsyendrasana (For the shoulders & upper back)
- 6 Bharadvajasana (For the shoulders & upper back)
- 7 Naukasana (For the Midriff)
- 8 Matsyasana (For the Midriff)
- 9 Ardha Bhekasana (For the thighs)
- 10 Virabhadrasana 2 (For the calf Muscles/Hamstrings)
- 11 Supta Baddha Konasana (For the hips)
Simhasana (For facial fat)
This is also known as a lion pose. The pose requires you to stick out your tongue with complete stretch, when you do so, your facial muscles along with the thorax & spine are also stretched. This asana can be performed by people of any age group. In fact, if you have any sitting problem, the asana can be done by sitting on a chair.
Jalandhara Bandha (For facial fat)
Very easy to perform- Hold your breath, lock your chin on the chest between your collarbones. A defined jawline is a guarantee after performing this exercise for 3-5 minutes daily. Look out for a helping hand from a certified yoga teacher if you’ve any breathing issues. Also, please avoid it completely, if you are suffering from high blood pressure or heart disease. It the best of the asanas for thyroid patients.
Chaturanga Dandasana (For the arms)
Also known as Four-limbed staff pose/Low plank pose. Keeping the core intact, you have to stay off the ground by supporting the body on your hands at the same time. Do this yoga exercise regularly & you’ll feel the difference in the tone of your biceps & triceps. Please avoid this exercise if you are suffering from a hip or shoulder injury. In case, you are looking to perform this yoga pose for weight loss, contact a certified yoga instructor who can help you in doing this yoga exercise by incorporating necessary variations as per your body condition & requirements.
Urdhva Mukha Svanasana (For the arms)
An “Upward facing dog pose” which involves the stretching of the arm muscles while balancing the body weight. This yoga asana is an efficient way of toning your arms, biceps & triceps. Proper care is required to perform this because the above-mentioned position can cramp your muscles as well. It is very best to avoid this exercise if you have a stiff neck or shoulder injuries.
Ardha Matsyendrasana (For the shoulders & upper back)
This pose requirement allows you to move your neck, spine & shoulder altogether. The intense twist (one-by-one each side) helps in toning the sides along with the upper body & the abdominal muscles. But here is an exception for women who are menstruating or going through a migraine or insomnia.
Bharadvajasana (For the shoulders & upper back)
Also known as a “Seated twist pose”. A very easy holding position that can be performed by any individual. A deep twist in this yoga exercise is the key component which improves the flexibility of the upper body parts & helps you to tone your shoulder blades. One should avoid doing this if suffering from a headache, insomnia or if you are menstruating.
Naukasana (For the Midriff)
We can call it as a power yoga for weight loss. This is also known as a “Boat pose”. You all must have seen a boat, as the bottom-mid part of the boat acts as a balancer for the complete boat, in a similar manner, the midriff becomes the base for balancing the body.Your belly fat will completely disappear & provides you the visible results. A little practice & you are all set to achieve toned abs. Before doing this yoga asana, be sure that you are not suffering from insomnia, hernia or spinal injuries.
Matsyasana (For the Midriff)
As the name suggests- It is like a fish pose. You need to stretch your lower body organs such as intestines, thighs, hips & abdominal muscles. Studies show that stretching of muscles always triggers the fat burning & it puts more effect on your body when it comes to burning your fat from thighs & hips. A proper shape can be achieved by stretching alone if done with perfection. Weight gain couldn’t be an issue if you are okay with the stretching. Even gym freaks first stretch their body so as to avoid any cramps during regular exercises & then they proceed for other routine exercises. It would be great avoiding this yoga asana if you suffer from blood pressure, hernia or a migraine. Also, women should avoid this during menstruation.
Ardha Bhekasana (For the thighs)
This much difficult yoga asana is also known as “Half frog pose” and this is also included in yoga poses for weight loss. It is one of the most challenging poses, but it gives you most remarkable results. This asana stretches & strengthens the hips, quadriceps, & the hamstring muscles. It is also the best exercise for stimulating the blood circulation. It is important to mention here that one should avoid this exercise if you have neck, shoulder or lower back pain. No need to mention here that thighs are a major part of your physique component & believe me, it looks entirely different.
Virabhadrasana 2 (For the calf Muscles/Hamstrings)
A very well-known exercise for hamstrings which is also known as “Warrior 2 pose”. If you are looking to build your stamina since very long, this is the best yoga asana for you. It stretches all the muscles below your hips. It is the second level of warrior pose & comes with a lot of benefits other than toning of calf muscles. You’ll get those benefits, once you perform this exercise. Please avoid this yoga asana if you have severe knee pain, arthritis, high blood pressure or diarrhea.
Supta Baddha Konasana (For the hips)
Popularly known as “Reclined Bound Angle Pose”.This is one of the best yoga for weight loss. You can consider it as a balancing act of keeping the legs folded while sticking the toes together. Doing exercise in this manner simulates the toning of the hip muscles. It relaxes the hip muscles & provides an enormous flexibility to them. Actually, this exercise is a hip opener & also works on the inner thighs. Avoid this doing if you are suffering from lower back pain, knee or groin injuries.
We all know that a balanced lifestyle is very important to tackle with the current health-related issues. The yoga is a best practice which we should adapt in our life to keep ourselves fit. Above mentioned exercises are the components of power yoga for weight loss. All of them can be defined as good yoga exercises for weight loss. A very simple but strict approach can provide you utmost safety from the weight gain & hence prevents you from approaching to other deadly diseases. Nonetheless, yoga is just one facet to achieve weight loss. A properly balanced diet is equally essential for a sustained weight loss.