10 Simple yet Beneficial Yoga Postures to Lose Weight

Obesity or weight gain is a matter of concern for many today, and everyone looks for ways to balance it. According to WHO, the BMI (Body Mass Index) of an overweight person is more than or equal to 25, and for an obese, it is 30 and more. Yoga, a gift by sage Patanjali,is one of the most traditional practices in India for physical and mental wellness. Let’s have a glance at a few yoga postures that balance the body fat and make you look slim and fit.

1. Hastottanasana (Up-stretched arms Posture)

Hastottanasana is a standing pose beneficial in removing fats from waist, hips, and buttocks. Besides this, it also helps in relieving constipation, strengthening the rib cage and spinal joints, and increasing the height of the children. 

Steps : 

  • Stand erect with the feet together on the ground, and while breathing, raise your arms over the head.
  • Interlock your fingers, keeping the palm facing up.
  • Bend from the waist towards the right while breathing out.
  • Maintain this position for a few seconds and relax.

Limitations: Avoid this asana if suffering from backache, hernia, and abdominal inflammation.

2. Padahastasana ( Feet to Hand Pose)

Padahastasana is a standing forward bend pose that benefits in removing the fat from the abdomen. It also overcomes sciatica, constipation, stretches and lengthens the spine, and increases the blood supply to the brain.

Steps :

  • With both the feet together and hands beside the body, stand erect.
  • Balancing the body weight on the sole of the feet, raise both the arms above the head while breathing in.
  • After stretching your arms up, breathe out while bending forward from the waist.
  • Try to put your palms on the ground beside the feet or touch the feet with palms.
  • Maintain the position comfortably for a few seconds and slowly come back to standing position.
  • Keep your arms over the head and bring them down to starting posture.

Limitations: People suffering from high blood pressure and backache should avoid this posture.

3. Utkatasana  (Chair Pose)

Utkatasana, also known as chair pose, tones the thigh, ankle, leg and knee muscles of the body. Besides this, it also strengthens the lower back and torso, and stimulates the diaphragm and heart.

Steps :

  • Stand erect and stretch your hands to the front with the palms facing downwards while keeping your feet slightly apart.
  • Bend your knees, pushing your pelvis down, imagining yourself sitting on a chair.
  • Keep breathing and go down slowly.
  • Slowly sit down in the padmasana, and later lie down on your back to relax.

Limitations: If you are suffering from chronic knee pain, arthritis, headache, or insomnia, avoid this asana.

4. Ushtrasana ( Camel Posture)

Ushtrasana or camel pose is beneficial for treating thyroid as it regulates the functioning of thyroid glands. Improved digestion, menstrual comfort, backache relief, and flexibility of the spine are the other pros of this asana.

Steps :

  • Sit in Vajrasana and stand on the knees with toes pointing backward, resting on the ground.
  • Bend back with the spine while breathing in.
  • Placing your palms on the heels, tilt your head towards the back.
  • Stay in this posture for 5 to 10 seconds and then release hands one by one to come back.
  • Slowly return to Vajrasana by bringing head, neck, and chest back to normal position.

Limitations: Avoid this posture if suffering from hernia, abdominal complaints, severe arthritis, and vertigo.

5. Bhujangasana ( Cobra Pose)

Attaining the shape of a raised hood ( snake’s stance), the Bhujangasana is prominent in regulating the thyroid glands, and hence balancing the metabolism. Headache relief, improved digestion, and to cure the breathing problems are the other effects of this asana.

Steps :

  • With forehead touching the ground, lie on the stomach on the floor.
  • Bend the arms at the elbow while extending them along the body.
  • Placing the palm by the side of the shoulders on the floor, slowly raise the head, neck, and shoulder while breathing in.
  • Raise the trunk to the navel, and chin as high as possible.
  • Looking upward, continue the posture for 15 seconds.
  • Slowly breathe out and bring down the torso, head, and chin.
  • Placing the forehead on the ground, straighten the arms, keeping them beside the thighs, and relax. 

Limitations: Avoid doing this posture if suffering from peptic ulcer, hernia, and intestinal tuberculosis.

6. Matsyasana (Fish Pose)

Matsyasana or fish pose is one of the best yoga poses to reduce thigh and belly fat. It also helps to cure asthma and respiratory disorders, headache due to stiff neck, and leprosy.

Steps :

  • Sit and fold both the legs together like Padmasana, and lie on the back with the support of the elbow.
  • Slightly lift the neck and chest upwards.
  • With the arched back, raised from the ground, bend the head backward, placing the crown of the head on the floor.
  • Hold the toes with the opposite hands with the hooks made with the index fingers.
  • After relaxing in the posture for 10-15 seconds, release the toes and place hands on the ground.
  • With the support of the hands, raise the head and sit with the help of the elbow.

Limitations: This asana is not for the people suffering from vertigo, cardiovascular disease, hernia, arthritis, ankle and knee issues, and spinal problems.

7. Linga Mudra 

Linga mudra is one of the essential mudras for weight loss. It does not just focus on balancing the different elements of the body but also helps in curing cold and cough. Generating heat elements in the body and boosting the immunity are the other add ons of this mudra.

Steps :

  • Clasp both the hands, intertwining the fingers, and bring them in front of the body.
  • Make sure that the left thumb points vertically upwards.
  • Encircle the thumb with the index finger of the right hand.
  • Inhale and exhale normally while holding the posture for 15 minutes.

Limitations: All age groups can practice this asana, and there is no contradiction to it.

8. Paschimottan Asana (Forward Seated Bend )

Paschimottan asana has an opulence of benefits in treating obesity. It helps in toning the thighs, hips, shoulder, abdomen, and pelvic areas. It also improves the digestion and tones the liver, bladder, and pancreas.

Step :

  • Stretch both the legs in front, keeping the back straight while sitting on a flat surface.
  • Stretch the back and take the arms above the head while inhaling.
  • Breathe in and bend the body forward from the hip joints as much as the body allows.
  • Pull the toes towards the body after placing both the hands on the toes.
  • Try to touch the forehead with the knees and continue breathing.
  • Stay in the posture for 30-40 seconds and come back to the initial position step by step.

Limitations: Avoid doing this asana if suffering from diarrhea, sciatica, asthma, slipped disc, and back pain.

9. Titli asana ( Butterfly Pose)

Titli asana or the Butterfly Pose helps in toning the hips and the thigh muscles. It also reduces the anxiety and stress in the brain. Regular menstrual cycle and improved cardiovascular health are a few of the other benefits of this pose.

Steps :

  • With both the feet joined together, sit on a flat surface.
  • Hold both the feet with the hands while keeping the back straight and shoulders loose.
  • Flap the knees up and down like the wings of a butterfly.
  • Continue the movement for 2-3 minutes while breathing.

Limitations: Avoid practicing this asana with the knee and groin injuries.

10. Virabhadrasana ( Warrior Pose) 

Virabhadrasana or the warrior pose is a precious asana to burn the fats in the arms, thighs, legs, and the lower back area. This posture also helps in building focus, balance, and stability in the mind.

Steps :

  • Stretch both the feet apart while standing on a flat surface.
  • Turn your right foot forward and make a right angle with the actual position.
  • Turn the left foot inward by 15 degrees angle.
  • Raise both the hands to the shoulder level with the palms facing the sky.
  • Bend the right leg till the right knee with the right ankle in the same straight line.
  • Hold the posture with a grin after turning the head to the right.
  • Inhale while coming up and exhale while bringing the arms down.
  • Repeat the same from the left.

Limitations: Avoid practicing this asana if dealing with spinal disorders, Knee injuries, or diarrhea.

Yoga is something that is not just limited to the physical postures, breathing techniques, or meditation for a few minutes, but also, it is a way of life. A proper diet with low fats and carbohydrates, and that is high in proteins, is also essential besides practicing yoga as a routine.

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