Community on Yoga, Meditation, Ayurveda and Spirituality
Yoga is considered as a practice that makes you calm and composed, however, it also helps in maintaining your body shape and you can also lose weight by doing different yoga poses. Here we have explained about some significant yoga poses that will help you reduce extra kilos from your body and make you fit. The first condition is that only do these poses under the supervision of trained yoga teacher’s or instructor. After that hold every pose as much as your capacity allow, in the beginning, it could be 15-20 seconds, but gradually when you do the practice, try to increase the hold time, it will effect rapidly within the body.
Also Read: 5 Simple Techniques How to Meditate
Here are some significant yoga poses that will help in reducing weight.
According to the reputed Yoga training center in India, the plank is one of the effective yoga poses that will strengthen your abdominal muscles. It might be difficult for the beginner to hold the posture for at least 15 seconds but eventfully the regular practice would be the best way to improve your hold time. It will make your abs strong and slight adjustment can improve fitness.
Lay down on the floor and place your toe on the ground and make your abdomen upward the ground, your head must be in opposite direction. Make your chest moving ahead between your arms. Hold this pose at least for one minute, it will bring tension in your abdominal muscles and burn your belly fat subsequently. Do this daily to get strong abs.
2.Warrior II (Virabhadrasana B)
As the name suggests, similar to a mighty warrior, one can get his/her shoulder and thigh muscles toned with the help of Warrior II posture. To do this posture in a right manner, endeavor to twist your forward knee in a way so that your thigh is corresponding to the ground. The more you hold this position, the stronger your muscles will acquire. Do this with peace of mind and breath slowly and consider yourself as a warrior. Change side frequently as per the posture required.
3.Warrior III (Virabhadrasana C)
Many yoga and meditation centers in India are available to give you professional yoga training. To get the toned butt, the Warrior III pose is the magnificent pose, one can also do this posture to make toning the back and it also reinforces legs arms and back.
To get the more benefits of this pose, concentrate on your abs during the position hold, it will help in reducing the belly fat as well as help you in balancing the body. The longer, you will stick to, Warrior II posture, the more your butt get strengthen.
Triangle posture will help you in improving digestion and burn your belly fat rapidly. If you do this pose regularly your abs get righter. Stand straight and make your both leg widen in the opposite direction. Move the right toes to the right direction and left toe vaguely inwards. Exhale and move only your arms. Lifting the left arm upward and placing the right hand to the right leg, change this vice versa. It will help you in building muscles as well as burn excessive fat.
Downward Dog (Adho Mukha Svanasana)
Looking for a way to tone your total body? Then Downward Dog it. With a little extra attention to certain muscles, this asana goes from a resting pose to a radical way to strengthen your arms, back, and thighs.
Downward dog pose will be helpful to tone your entire body. To do this pose place your knee in a straight line below your hips and place your hands on the floor slightly ahead of your shoulder. Stretch your palms and move your toes inward. Breathe out and raise your knee away from the ground. Make the knees little bit twisted and the heels rose up from the ground. Push your thigh back and extend your heels down towards the ground. Continue to make pressure by your hands and heel, hold this position and breathe in and out.
Shoulder Stand (Sarvangasana)
Shoulder stand yoga poses improve the digestion and help in the thyroid; it also fills energy in the body. It will strengthen legs, abs, arms, and butt. And also help in insomnia; it should be practiced on a daily basis. This pose is called the powerhouse of asana. Lie down in the mat with straight leg facing upward to the sky and then slowly raise your legs straight to the upward, then try to lift your waist with the help of your hands.
Bridge pose (Setu Bandha Sarvangasana)
Doing a Bridge pose would be effective in weight loss and thyroid. When you do the pose where you need to move your chest upward and reach it to your chin, then this helps in softly toned thyroids gland. Lie down on your back and place your feet straight on the ground slightly away from your hips. Put your arm after your ribcage, twist elbow in right angle and make your finger pointed upward to the ceiling. During inhaling, push the shoulder back and your feet on the ground and raise your hips upward. Push the inner feet down and make your knee stretched out widely by involving the inner thighs. Extend your tailbone, make your shoulder blade go down your back and stay your neck in a stable position. Make your hands hold on to behind your back. Hold this position up to 10-15 breaths.
Twisted Chair (Parivrtta Utkatasana)
Take your position standing on the floor make your feet adjust to toes touching and slightly way heels bend deeply into your knees and raise your arms over your head. Make your hand stay in front of your chest in the form of Namaskara pose. Twist your chest towards the right direction and place your left elbow on your right knee. Push your both hand into one another for balance and see the ground. Inhale deeply and look to the ceiling and exhale make your shoulder bones together and after that down your back. Hold this position for 1 to 3 minutes.
To burn your belly fat fast, Bow pose will help you a lot, for that just lie down on the mat facing towards the floor and then slowly lift your face towards the front wall. Pull your legs with the help of your hands into the upward direction and try to pull your hands and legs in the opposite direction. Make sure that only your pelvis and abdomen are touching the ground It will help to tone the muscle of the abdomen. It will make your thigh, back and chest strong.
Sun Salutations (Surya Namaskara)
Sun salutation consists of a series of yoga posture that helps in overall body strengthening. It starts with Tadasana pose and after that is consist Urdhva Hastasana (Upward Salute), Uttanasana (Standing Forward Bend),Ardha Uttanasana (Half Standing Forward Bend),High Lunge,Adho Mukha Svanasana (Downward-Facing Dog Pose),Plank Pose,Chaturanga Dandasana (Four-Limbed Staff Pose), Urdhva Mukha Svanasana (Upward-Facing Dog Pose),Adho Mukha Svanasana respectively. Try to do these pose at least 3 repetitions. It will tone your several muscles, flatten your waist, make your metabolism in a balanced way and improve your digestion system.
Don't miss to read: How Yoga Strengthen your Heart