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Weight loss Yoga Weight Loss Sequence

Yoga Weight Loss Sequence

By Varnika Chauhan   

The old and ancient practice of yoga is gaining popularity all over the world now that people realize the many benefits it has for the body, one such benefit is weight loss.

There are several poses in yoga which can help greatly with weight loss and offer many other benefits too. Here are 6 great poses which you can practice to lose weight rapidly.


Prasarita Padottanasana

How to:

  1. Spread your feet about 3 to 4 feet apart.
  2. Now bend forward. Make sure you don’t just bend your waist. You should bend forward at the hips. Keep your back straight even while you bend.
  3. Hold the position for 5 seconds.
  4. Now slowly rise back to the standing position.
  5. Do this asana 8-10 times.

Prasarita Padottanasana

How this helps:

This pose is also known as the wide legged forward bend. It focuses on the hamstrings. It is very effective for weight loss as well. It targets the muscles of the thighs and the back. Hence it works effectively in getting rid of back fat and can also help in toning the thighs and leg muscles. If you want to reap more weight loss benefits from this pose then while bending, you can try to stretch your arms upwards and clasping them together. This will improve your overall flexibility.

Vriksasana

How to:

  1. Stand on an even ground surface.
  2. Keep your left leg firm and bring your right foot to rest upon your left thigh.
  3. Keep your back straight whilst doing this.
  4. As soon as you get your foot to rest on your thigh, join your hands together in the middle of your chest (mimicking the Namaste pose).
  5. Now slowly, while maintaining your balance, try lifting your hands pointed towards the ceiling.
  6. Hold that position for 15 seconds and then slowly resume your original standing position.
  7. Repeat with the other leg.
  8. Do this pose 3 times on each leg alternatively.

Vriksasana

How this helps:

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Vriksasana, also known as the tree pose may look easy but the balancing involved while doing this seems to be the challenging part for most people. This pose is widely known for its multiple benefits. It does not target fat specifically but improves the overall functioning of the body and also helps in improving metabolism. As a result, the weight loss goals are also met much easily. The tree pose is also very good for improving the posture and this can be done by beginners as well.

Garudasana

How to:

  1. Stand with your back straight.
  2. Slowly bend your right knee and wrap your left leg around your right such that the knees are placed over each other.
  3. Raise your arms to your shoulder level and wrap the right hand around the left. Your elbows should also be stacked.
  4. Balance yourself appropriately and bring down your hips gently.
  5. Hold the pose for 5 seconds.
  6. Release the pose and do the next round by switching the limbs.
  7. Repeat the pose 6 times daily with intervals of 10 seconds.

Garudasana

How this helps:                                               

The garudasana pose, also known as the eagle pose is very helpful for getting rid of the excess fat present on the thighs. This pose also targets the muscles of the upper back and helps in stretching them. As a result, it not only improves flexibility but also helps in losing the fat present on those areas. It helps in achieving a toned look. Additionally, this yoga pose helps in providing relief from the painful conditions such as arthritis. Like many other yoga poses, the eagle pose helps in decreasing the stress levels. This is also a positive outcome for those who are trying to lose weight as high level of stress is associated with weight gain.

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Bhujangasana

How to:

  1. Lie flat on your stomach.
  2. Move your hands to the front and get them at the shoulder level and place the palms on the floor.
  3. Now inhale and begin raising your head and trunk. While doing this, your arms and elbows should be bent.
  4. Arch your neck upwards while pressing your hips, thighs and feet to the floor.
  5. Hold the pose for 10 seconds and then release slowly.
  6. Repeat this pose 5 times daily with intervals of 15 seconds.

How this helps:

This yoga pose is extremely effective for weight loss since it lays stress upon the abdominal muscles. Hence it targets the abdominal fat directly and helps to burn the fat present in the area. Another way in which it can help you to lose weight is by improving your metabolism. When the metabolism of the body increases, the body tends to burn calories more quickly. Doing this yoga pose may seem a bit tedious for the first few days. It may make your abdominal muscles sore due to the stretching. However with regular practice, the pain will go away and the flexibility will also improve.

Natarajasana

How to:

  1. Stand firmly to make sure your balance and posture is correct.
  2. Hold your left ankle with your left hand.
  3. Place your right hand on your right knee for support.
  4. Now holding your left ankle firmly, lead forward and start raising your right arm forward.
  5. Hold the position for 15 seconds and then release slowly.
  6. Do this pose 8-10 times.
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How this helps:

This is also known as the dancing pose and is very effective in weight loss. This one is easy enough to be practiced by the beginners as well and it not only helps in improving one’s posture but it helps in stretching the leg muscles and the back muscles. In addition, it also helps to get rid of armpit fat.

Paschimottanasana

How to:

  1. Sit on a mat with your legs stretched out in front of you.
  2. While keeping your back straight, bring your arms above your head and stretch.
  3. Now, begin bending forward.
  4. Stretch your arms as much as possible. The ideal position would be to touch your toes using your fingers.
  5. With your arms still stretched out, stay in that position for 5-6 seconds.
  6. Slowly resume your original position.
  7. Repeat this 8-10 times.

How this helps:

It has been shown that doing this yoga pose regularly can help in reducing appetite and delaying hunger. This can be very good for those who find their hunger pangs to be a hindrance to their weight loss journey. Not only does this reduce stress and anxiety, it also helps in improving digestion. It helps in getting rid of digestive problems like acid reflux and even constipation. These may often occur when one is trying to lose weight. Hence the seated forward bend pose can be very helpful in losing weight rapidly.



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