Yoga poses you must do for weight loss


The desi form of exercise that is glorified by old and young alike with equal form of praise and all generations in India shows inclination for performing is Yoga. Moreover, the popularity of Yoga is very high nowadays and has catch up with a majority of foreigners across the world as a form of exercise which is good for both physical and mental health and thereby promotes holistic well-being to a great extent. While yoga is viewed as a traditional form of workout today, it is seen as a type of spiritual branch of study according to the Hindu religion. According to the religious scriptures of Hinduism, the practice of Yoga leads an individual to the union of consciousness with that of universal consciousness. It eventually leads to a great harmony between the human mind and body, man & nature. The word Yoga is believed to have originated from the Sanskrit word “Yuj” which means to join or unite. It is believed that the practice of Yoga was started during the Indus-Saraswati civilization in Northern India over 5,000 years ago. During those olden days, the complex kind of Yoga poses were performed by Vedic priests who were self-disciplined and avoided worldly pleasures. The earliest form of complex Yoga poses are today the rigorous form of workouts that are done for toning up physical health. One of the popular reasons for doing Yoga is for weight loss in an affordable way.

With sumptuous kind of delicacies that are available around us today, we cannot stop ourselves from sinfully indulging in it and enjoy the multi-flavour bursts that it gives in our mouths and make us literally swoon away fully with its awesome tastiness. However, weight gain is one of the most common health issues that bother us as we love to eat but cannot bear to put in those extra kilos. But, when there is yoga to the rescue, you can certainly say goodbye to that unwanted weight.

For weight loss, do perform these yoga poses in an empty stomach and of course in a carpet on the hard floor and not anywhere else –

Bhujangasana (Cobra pose)

Source : Kerala Tourism

As ‘Bhujanga’ means cobra and ‘Asana’ means posture, Bhujangasana refers to the posture that the snake maintains when it raises its hood. Although the idea behind the origin of Bhujangasana might give you a chill, it will help in toning the abdomen, strengthens the entire back and shoulders in addition to relieving stress and fatigue. It is also good for ladies as irregular menstrual cycle problems are rectified too with this pose. As it is not a very difficult pose, it is our number 1 yoga pose for weight loss.

To do Bhujangasana, follow these steps-

  1. Lie down on your stomach with your toes flat on the floor with the soles facing in an upward direction
  2. Rest your forehead on the ground, keep your legs close together, with your feet and heels lightly touching each other.
  3. Place both hands in such a way that palms are touching ground under your shoulders, elbows should be parallel and close to your torso. 
  4. Take a deep breath in, slowly lift your head, chest and abdomen and keep rising till the position of your navel.
  5. Pull your torso back and off the floor with the support of your hands by putting equal pressure on both the palms.
  6. Keep breathing as you keep arching your back as much as possible and then tilt your head back and look up.
  7. Stay in this pose while breathing evenly for 4-5 times. 
  8. Now, breathe out, and gently bring your abdomen, chest, and head back to the floor and relax.
  9. Repeat 4-5 times.

Watch how to perform this pose here

Dhanurasana (Bow pose)

Source : Kerala Tourism

The Hindi word for bow is Dhanu, therefore Dhanurasana is named as the bow pose. When a person do Dhanurasana, it makes him / her literally look like a well-stringed bow. As a well-stringed bow is the proud and priceless asset for a skilled warrior, the Dhanurasana is also the perfect means of attaining the much desirable posture. While performing this exercise, there is a stretch in the abdominal region, which loosens the fat in the area. It also tones the arms and leg muscles, strengthens the back and reduces stress and fatigue. It also helps people with renal disorders.

To do Dhanurasana, follow these steps-

  1. Lie on your stomach with your feet apart and putting your arms close to the side of your body.
  2. Put up your knees, take your hands backward, and then hold your ankles.
  3. Breathe in, and slowly lift your chest off the ground and pull your legs up towards the back as much you can.
  4. Keep looking up with this pose while paying attention to your breath.
  5. Continue to take long, deep breaths as you stay in this pose.
  6. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground, release the ankles from your hands and relax.

Watch how to perform this pose here

Konasana (Angle Pose)

Source : Yogaholism

The Konasana refers to the exercise that is done with the help of the edges of the body. As Konasana involves bending of the waist either in the right or left side and make a person look like the shape of an angle, it is known as angle pose. It helps in toning the arms, legs and abdominal organs of the body besides increasing the flexibility of the waist and spine. It is a good exercise for people suffering from constipation.

To do Konasana, follow these steps-

  1. Stand straight with feet a little apart and arms resting along the side of the body.
  2. Breathe in and raise the left arm fully straight so that the fingers point towards the ceiling.
  3. Breathe out and bend to the right and keep on tilting till the fingers of your right hand reach the floor.
  4. Turn your head to look up at the left palm and then straighten the elbows.
  5. Breathing in, straighten your body back up.
  6. Breathing out, bring the left arm down.
  7. Repeat with the right arm.

Watch how to perform this pose here

Kumbhakasana (Plank pose)

Source : Pixahive

In Sanskrit, the word Kumbhaka means holding of breath. The final stage of Kumbhakasana involves holding the breath. The persons doing this exercise has to raise their whole body off the floor and keep themselves in a stiff position for a few seconds and while doing so their body looks like the shape of a raised plank and thereby Kumbhakasana is known as the plank pose.

To do Kumbhakasana, follow these steps-

  1. Start with the kneeling position and place your hands on the floor in front of you.
  2. Raise the buttocks up with the knees still on the floor.
  3.  Slide both the feet backwards, put pressure on the toes and raise the knees above the ground
  4. Keep balancing the weight of the body with your two palms and the toes of the feet.
  5. Inhale and hold the breath when you hold the position.
  6. Stay in this position as per your capability.
  7. To release the pose, bend the knees, bring it to the floor and come back to the kneeling position.

Watch how to perform this pose here

Utkatasana (Chair Pose)

Source : The Hans India

While the word Utkat itself means intense, Utkatasana does not really comprises of difficult movements unlike other Yoga asanas. As this asana makes a person look like he / she is sitting on an imaginary chair, it is called Utkatasana or the Chair Pose. Moreover, it is easier for a person to stay in the chair pose for a longer period of time as compared to the other yoga poses. Utkatasana exercises the spine, hips and chest muscles, strengthen the lower back and torso and tones the thigh, ankle, leg and knee muscles.

To do Utkatasana, follow these steps-

  1. Stand erect with your feet slightly apart.
  2. Stretch your hands to the front with palms facing downwards and do not bend your elbows.
  3. Bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair.
  4. Try remaining in that position by taking slow deep breaths as much as you can and then raise yourselves up and relax.

Watch how to perform this pose here

Do perform yoga poses everyday for that excessive weight loss which is so essential. Motivate your friends about the power of yoga by sharing these yoga poses for weight loss with them.