9 Asanas to Help You Lose Weight


A five-thousand-year-old transcription by the Indus valley civilization on fragile palm leaves has paved the way in which to an modern weight reduction remedy. Yoga was talked about within the Indian assortment of Vedic Sanskrit hymns, the Rigveda.

Researchers have traced yoga to over a thousand years in the past, and its wealthy historical past is split into durations of innovation, follow, and growth.

Yoga was refined and developed by the Rishis and Brahmans who documented their coaching within the Upanishads. This follow was later developed over a number of years to what now’s practiced as Yoga.

The self-discipline has 5 fundamental ideas:

  • Train
  • Weight-reduction plan
  • Respiratory
  • Leisure
  • Meditation

Desk of Contents

Is Yoga Poses Good for Weight Loss?

The event of yoga has benefited many individuals in losing a few pounds in a wholesome method. Yoga for weight reduction is a debatable matter. Many individuals imagine that Yoga alone doesn’t promote weight reduction. Yoga, when mixed with wholesome consuming, has confirmed helpful because it helps to shed extra pounds together with protecting your thoughts and physique wholesome. Yoga will increase your mindfulness and the way you relate to your physique. You’ll begin looking for out meals that’s wholesome as a substitute of binging on meals that may enhance your fats accumulation.

Losing a few pounds has two vital facets, wholesome consuming, and train. Yoga poses for weight reduction demand these facets.

Yoga is not only about just a few poses that strengthen you. It has extra advantages to supply, reminiscent of:

  • Elevated flexibility
  • Improved respiration
  • Improved power and vitality
  • Balanced metabolism
  • Improved athletic well being
  • Elevated muscle tone
  • Improved cardio well being
  • Weight discount
  • Stress administration

Stress can have a devastating impact in your physique and thoughts. It may possibly reveal itself within the type of ache, anxiousness, insomnia, and the shortcoming to pay attention. Most occasions, stress is the principle explanation for weight acquire. Yoga will help you deal with stress.

Bodily advantages of Yoga, mixed with stress administration, assist an individual to shed extra pounds and keep good bodily and psychological well being.

Yoga Asanas for Weight Loss

Yoga doesn’t at all times lead to weight reduction instantly as these poses are easy. These Yoga poses focus totally on constructing physique flexibility, enhancing focus, and constructing your muscle tone. As soon as your physique will get used to those asanas, you’ll start to follow Yoga asanas for weight reduction.

Among the Yoga asanas and yoga suggestions for weight reduction are as given under.

1. Chaturanga Dandasana – Plank Pose

Chaturanga dandasana is the easiest way to strengthen your core. So simple as it appears, its advantages are immense.

It’s only if you end up within the pose that you just begin to really feel its depth in your belly muscle tissue.

2. Virabhadrasana – Warrior Pose

Firming your thighs and shoulders, in addition to enhancing your focus has turn out to be extra accessible and fascinating with the Warrior II pose. The extra you maintain that pose, the higher the outcomes you acquire. With just some minutes of Virabhadrasana, you’ll get tighter quads.

Virabhadrasana for weight loss

Warrior III pose is made to enhance your stability together with firming your again finish, legs, and arms. It additionally helps to tone your tummy and provide you with a flat stomach should you contract your belly muscle tissue when you maintain the place.

3. Trikonasana – Triangle pose

The trikonasana helps to enhance digestion in addition to scale back the fats deposited within the stomach & waist. It stimulates and improves blood circulation in the whole physique. The lateral movement of this asana helps you burn extra fats from the waist and construct extra muscle tissue within the thighs and hamstrings.

Although this pose doesn’t make your muscle tissue shake as others do, it does provide the profit that different asanas do. It additionally improves stability & focus.

Trikonasana

4. Adho Mukha Svanasana – Downward Canine pose

Adho Mukha Svanasana tones your entire physique with a bit of further consideration to particular muscle tissue.

It helps to strengthen your arms, thighs, hamstring and again. Holding this pose and concentrating in your respiration engages your muscle tissue and tones them, in addition to improves your focus and blood circulation.

Adho Mukha Svanasana helps with weight loss

5. Sarvangasana – Shoulder Stand Pose

Sarvangasana comes with a number of advantages, from growing your energy to enhancing digestion. However it’s identified for reinforcing metabolism and balancing thyroid ranges.

Sarvangasana

Sarvangasana or the shoulder stand strengthens the higher physique, belly muscle tissue, and legs, improves the respiratory system, and improves sleep.

6. Sethu Bandha Sarvangasana – Bridge pose

Yet one more asana with a number of advantages is the Sethu Bandha Sarvangasana or Bridge pose. It’s wonderful for glutes, thyroid in addition to weight reduction.

Sethu Bandha Sarvangasana

The Bridge pose improves muscle tone, digestion, regulates hormones, and improves thyroid ranges. It additionally strengthens your again muscle tissue and reduces again ache.

7. Parivrtta Utkatasana – Twisted Chair pose

The Parivrtta Utkatasana can be referred to as the Yoga’s model of the squat. However you will need to know that it is a bit more intense and tones the belly muscle tissue, works the quads and glutes.

The asana additionally improves the lymph system and the digestive system. It’s an effective way to shed extra pounds.

Parivrtta Utkatasana

8. Dhanurasana – Bow Pose

Are you searching for the easiest way to lose that stomach fats? Dhanurasana helps therapeutic massage the belly organs, improves digestion, and strengthens the thighs, chest, and again. It stretches your entire physique, strengthens and tones your muscle tissue with improved blood circulation.

Dhanurasana helps one lose weight

9. Surya Namaskara – Solar Salutation Pose

The Surya Namaskara or Solar Salutation does greater than heat up the muscle tissue and get the blood flowing. It stretches and tones a lot of the main muscle tissue, trims the waist, tones the arms, stimulates the digestive system, and balances the metabolism.

Surya Namaskar is a complete package deal of excellent well being and the easiest way to shed extra pounds.

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Energy Yoga Poses for Weight Loss

There’s at all times a debate about whether or not yoga is good for weight reduction. Yoga tones your physique and helps you lose that further fats. However the story is completely different for Energy Yoga. It’s a vigorous type of yoga that rejuvenates your thoughts and physique.

It’s extra like a cardiovascular exercise. Energy Yoga helps promote weight reduction and keep a wholesome physique and a stress-free life. It additionally enhances stamina, flexibility, and psychological focus.

Energy Yoga is a contemporary type of Yoga that has its roots in Ashtanga Yoga. The asanas construct inside warmth and enhance your stamina, making you sturdy, versatile, and freed from stress. It’s a strength-building type of train that gives a workout for your whole body.

Energy Yoga poses provides you the good thing about Yoga and extra, together with:

  • Helps burn energy, a bit of greater than yoga for novices
  • It boosts your metabolism
  • It boosts your basic well-being
  • Helpful to construct energy, stamina, flexibility, and tone your physique.
  • It helps enhance your focus
  • It helps you chill out as rigidity and stress are significantly decreased.
Power yoga for weight loss

Essentially the most dependable type of Energy Yoga begins with Surya Namaskara or Solar Salutation. You possibly can carry out the Surya Namaskara as a warm-up earlier than you begin your Energy Yoga exercise session, or Surya Namaskara in itself could be performed as Energy Yoga.

Surya Namaskara has immense advantages because it concentrates on all of the core muscle tissue of your physique.

One of the best Energy Yoga poses for weight reduction embrace the next:

  • Pawanmuktasana or the Wind releasing pose enable you to drop these further fats from the abdomen and the abdomen area.
  • Trikonasana or the Intense facet stretch pose helps to cut back the fats from the perimeters. It raises your heartbeat and burns energy.
  • Dhanurasana or the Bow pose helps you drop the surplus fats from the legs and arms. It is rather useful to tone your physique.
  • Garudasana or the Eagle pose is an ideal weight reduction alternative for many who need thinner thighs, legs, arms, and palms.
  • Eka Pada Adho Mukha Svanasana or One-legged downward dealing with dog- when mixed with respiration, helps you tone your arms, palms, legs, thighs, and your belly muscle tissue.
  • Bhujangasana or the Cobra pose is a good alternative if you wish to solidify your buttocks and to tone your belly muscle tissue.
  • Navasana or the boat pose is the only Energy Yoga pose for weight reduction. It concentrates all the foremost muscle tissue of your physique.
  • Savasana or Corpse pose is a very powerful pose to finish your Energy Yoga exercise session. Savasana helps your muscle tissue chill out and prevents muscle injury.

There are a number of different Energy Yoga asanas which might be essential for weight reduction such because the Uttanpadasana or the Raised toes pose, Veerbhadrasana, the warrior pose, Ardha Chandrasana or the Half-moon pose, Paschimottasana or the Seated ahead bend amongst others. Energy Yoga is taken into account an applicable intervention for weight reduction and to forestall weight problems.

Abstract

Yoga, an Indian type of thoughts and physique rejuvenation, has important advantages for all, from people who find themselves overweight and need to shed weight to individuals who need to chill out.

It’s an age-old therapy for a well-toned and wholesome physique and a stress-free thoughts. Yoga not solely aids in weight reduction but additionally promotes a balanced bodily and psychological wellbeing.

Ceaselessly Requested Questions (FAQs)

Q. How a lot weight are you able to lose by doing Yoga?

The quantity of weight one loses by doing Yoga varies from person-to-person and relies on their various elements together with their flexibility.

Q. Are you able to lose stomach fats with yoga?

Sure, you may lose stomach fats with the assistance of yoga. Fundamental stretches and completely different asanas (like Surya Namaskar) will help you lose stomach fats. That stated, it’s not really helpful that you just goal for spot discount in any case.

Q. What is best for weight reduction – yoga or health club?

Each yoga and health have their very own benefits. Yoga includes extra stretching and rest, whereas health offers with the contraction of muscle tissue. There isn’t any method of claiming one works higher than the opposite for weight reduction. It relies on every particular person’s personal physique sort and their decisions.

Q. Is energy yoga efficient for weight reduction?

Sure, it’s efficient for weight reduction. Nonetheless, Hatha yoga is really helpful since it’s higher in the long run. Individuals with medical situations mustn’t choose doing energy yoga, except below supervision

Q. Are you able to shed extra pounds by doing yoga?

A. Sure, there are a number of intense asanas that may enable you to shed extra pounds. Plank Pose, Warrior Pose and Downward canine pose are some which might be very efficient. 

Q. Will 20 minutes of yoga assist shed extra pounds? 

A. Sure, a 20-minute yoga session will enable you to shed extra pounds. For finest outcomes, embrace a calorie deficit food regimen in your day by day routine. 

Q. What’s the finest time for yoga?

A. Yoga is a exercise that may be practised any time of the day. Individuals do it within the morning to begin the day with power and even within the night to chill out one’s thoughts and physique. 

Q. What number of energy do yoga burn in half-hour?

A. Calorie burning in Yoga relies on the way you carry out the postures & for a way lengthy you maintain them. Normally, it’s steered to not concentrate on calorie burn in yoga as it really works in a extra holistic method. Nonetheless, if tracked, an influence yoga session of 30 minutes can burn approx. 100-115 energy. 

Q. Is 25 minutes of yoga a day sufficient?

A. Sure, a 25-day yoga session is nice for enhancing and energizing your physique and thoughts. An intense 25 min yoga session can even enable you to shed extra pounds. 

Q. Is yoga higher than the health club?

A. Although each are equally efficient, Yoga and Fitness center are fairly completely different in nature. Yoga is strengthening your physique and thoughts concurrently. The health club is extra about together with bodily train in your way of life. Additionally, it’s about choice. 

Q. How can I shed extra pounds in yoga in 10 days?

A. Weight reduction is a gradual course of. Although it differs from individual to individual, one can probably see inch loss inside 10 days. Surya Namaskar, Pranayama, Bridge asanas will help to tone the physique and enable you to shed some weight if carried out repeatedly.   

Q. Which yoga is finest for weight reduction in 7 days?

A. Targeted respiration, Pranayama, Surya Namaskars and varied Asanas when performed repeatedly for 7 days with good alignment will help see the distinction in thoughts & physique. 

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