Yoga Poses for weight loss

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I hope you have tried the Yoga poses for beginners. Those were the simplest yoga poses. Each one of us wants to eat and yet stay slim and healthy. Keeping this in mind, I have brought for you some Yoga poses for weight loss. Follow the simple steps of Yoga and quickly lose your weight. Also Read the cautions before you perform any Yoga Pose.

 

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Yoga poses to quickly lose weight

 

1. Setu Bandh (Bridge Pose)

 

Steps:

Setu Bandh* Lie on the floor with your back.

* Keep your feet hip distance apart and fold your knees.

* While your arms are besides your body, Your palms should be facing down.

* While Inhaling, Slowly lift your back, from the ground.

* Without bringing your chin down, touch your chest. Now, the weight of your body is on your shoulders, feet, and arms. Refer the picture.

* Make sure your thighs are parallel to the floor and each other.

* Gently Inhale and Exhale.

* Be there for a few minutes(do not overdo), breathe out and gradually come back to the initial position.

Variations:

You can lift your right knee to your torso while breathing out, and then breathe in and extend the leg perpendicular to the floor. Be in the position for a minute, and come back to the initial position. Repeat it with left leg.

Benefits:

1. Stretching is good for Chest, Abdomen, Neck, and Spine.

2. Helps in improving digestion.

3. Reduces anxiety and stress and calms the brain.

Caution:

If suffering from neck or back injuries, do not do this pose

2. Bhekasana (Frog Pose)

 

Steps:

Bhekasana (Frog Pose)

* Lie on the floor on your belly.

* Now, try to grab your feet with your hands as you bend your knees upwards.

* Inhaling, lift your chest, and squeeze your shoulders towards each other.

* Your heels should touch your hips, while holding your feet.

* Be in this position for about a minute, but then return to the initial position.

Variations:

The one mentioned above is a frog pose. As a variation you can perform Ardha Bhekasana (half frog pose).

Starting step is same. Lie on your belly and. Now, bend your right knee to bring its heel to the buttock on the same side. Support yourself with the left forearm while you bring your right arm back, and clasp the toes of your right foot. Stay in this position for about 30 seconds. Repeat with the other leg on the other side.

Benefits:

* Benefits in the Stretching the abdomen and the chest.

* Helps in improving posture.

* Stimulates the abdominal organs.

Caution:

* Refrain doing it if suffering from any neck, back, or shoulder injury.

* Migraine or high blood pressure patients must not perform this pose.

3. Dhanurasana (Bow Pose)

 

Steps:

Dhanurasana (Bow Pose)

* Lie on the floor on your belly.

* Rest your hands beside your torso. Your palms should be facing up.

* Breathe out and bend your knees in such a way that your heels are close to your buttocks.

* Take your hands back and grasp your ankles. Your knees should be just hip-width apart.

* Breathe in and lift your heels away from your buttocks. Simultaneously lift your thighs upwards  (away from the floor).

* Against your back, Press your shoulder blades and be relaxed with open chest. Look straight.

* Don’t stop inhaling and exhaling.

* Be in this position for about 20 seconds and as you exhale come back to the initial position.

* Be on the floor, calmly for a few more seconds.

Variations:

You can also try, Parsva (side) Dhanurasana for one variation. Perform Dhanurasana till the step step. Once you reach the final position, dip your right shoulder towards the floor. Now, tug your left foot to the right, and roll over to your right side. Be in the same position for a few seconds.

Initially, it might not be easy for you to perform this variation. In the beginning, you can practice this without holding your ankles.

Benefits:

* Help to strengthen the abdomen and chest.

* Helps in Improving posture.

* Stimulates the Neck and Abdomen.

Caution:

Who should refrain doing this pose?

High or low blood pressure, migraine, insomnia patients.

If any injury to the lower back or neck.

4. Shalabhasana (Locust Pose)

 

Steps:

Shalabhasana (Locust Pose)

* Lie on the floor on your belly. Keep

your arms resting beside your body. Your forehead must be on the ground and your palms facing up.

* Turn your toes towards each other which will automatically rotate your thighs inwards. Be firm.

* Slowly breathe out and lift your head, arms, upper torso, and legs away from the floor.

* Be Firm on your legs and heels, and make sure your toes are turning to each other.

* Raise your arms parallel to the floor, and stretch your arms through your fingertips.

* Push your arms upwards.

* Look straight or slightly upwards. The back of your neck should be erect.

* Be in this pose for about 30 seconds. Breathe out and return to the initial position.

Variations:

You can try Makarasana (crocodile or sea monster poses). Follow the above steps and reach the final position of  Shalabhasana. Now grab your fingers and simultaneously press the palms against the back of your head.

Benefits:

* Helps in strengthening of the shoulders, chest, and belly.

* helps in Stimulating the abdominal organs.

* Calms you down.

* Improves posture.

Caution:

Do not try with any neck injury, back injury or headache.

5. Pavanmuktasana (Wind-releasing Pose)

 

Steps:

Pavanmuktasana (Wind-releasing Pose)

* Lie on your back and keep your legs straight. Be in a Relaxed position.

* Breathe in, lift both your legs, and bend/fold them at the knees.

* Grasp the legs with both the hands, and press them against your stomach.

* Lift your head a little and touch your chin with your knees. (If possible, do it without lifting your head)

* Stay like this for about 20 seconds, and gradually come back to the initial Position.

* Repeat the steps.

Variations:

Here you have Two Variation. One is Sulabh Pawanmuktasana.Here you keep your head on the ground and does not lift it up. And, another is Ardha Pawanmuktasana. Here you only bend one of your legs instead of both.

Benefits:

* It helps in Stimulating the abdominal organs, hence increases their efficiency and improves digestion.

* Relieves problem of constipation.

* Reduces fat in the abdominal area.

Caution:

Individuals who have undergone abdominal surgery or suffering from hernia should refrain from performing this pose.
Pregnant woman should stay away from this pose.

 

 

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