Whether you join offline or online yoga classes, one thing is for sure – If you learn and practice yoga for weight loss properly, you will slowly shed off those extra calories, build stamina, and improve flexibility. Apart from this, you will also be able to improve your mental health. Now that you came here looking for yoga asanas for weight loss, let’s get started with it:
Bridge pose (Setu Bandha Sarvangasana)
First on our list of asanas when it comes to yoga for weight loss is the bridge pose. An exciting and rejuvenating asana to perform, the Setu Bandha Sarvangasana is essentially a back-bending pose. This asana is always taught by yoga teachers in their classes of yoga for beginners. It's an effective pose to aid fat loss and build lower body strength.
The bridge pose is composed of the following steps:
Lie on your back and bend your knees while positioning your feet flat on the yoga mat. Your feet should be hip-width apart. Make sure your feet are parallel to one another and must be drawn towards your hip.
Now, lift yourself so that your stomach points towards the ceiling.
Relax and repeat the asana for 10-15 times.
If you have back, neck, and shoulder injuries, don’t perform this asana.
Chair pose (Utkatasana)
Next in our list of yoga asanas for weight loss is “Utkatasana.” Offering countless benefits to your health, this asana is basically a standing pose. You call this asana “chair pose” as it resembles the position you are in when you are sitting on a chair. Proper execution of this asana involves squatting and then holding still.
Here’s how to perfectly do this asana:
Stand straight, keeping your legs together.
Hold your arms straight above your head.
Now, bend your both knees as far as you can go comfortably.
Hold this position for 30 seconds.
Relax for a few seconds and begin again (You can aim for 10-15 times).
A word of caution here. Refrain from performing this asana in your offline or online yoga classes if you have back problems, a leg injury, or low blood pressure.
3. Cobra pose (Bhujangasana)
As the name suggests, this pose resembles a cobra. Called bhujangasana in Sanskrit, this pose is performed by lying down. You can think of it as an exercise for weight loss that helps tone the abdomen muscles. Perform the following steps to perform this asana in your morning yoga for weight loss:
Lie down (facing the mat). Put your palm on both sides. Your feet should rest on the floor.
Keep your palms underneath your shoulder blades.
Now begin to lift your upper body and head by pressing your hands. Also, use the lower back muscles to lift higher. Don’t press too much weight on your hands.
Hold this pose for around 10 seconds.
Relax, and now with every exhalation, push yourself upwards.
Do 10 -15 times.
Precautions: Pregnant women should not perform the cobra pose.
4. Trikonasana
Whether it is weight loss yoga for beginner females or males, this asana is a must for quick weight loss. To give your hips and shoulders a good stretch, try Trikonasana. This asana also works as a stress buster.
Here’s what you need to do to perform this asana:
Stand straight, spread your legs apart, and put your hands above your head.
Now move the right hand to the right side and try to touch your feet with it. Do it in a way that your other hand faces the ceiling, keeping both knees straight. Look towards the ceiling while performing this asana.
Try to hold this pose for 10 seconds.
Now move to the left side with the left hand and repeat.
Try to do 10-15 reps for this asana. Refrain from straining your neck or overstretching.
5. Bow pose (Dhanurasana)
When it comes to yoga or exercise for weight loss, a list without this pose can never be complete. This pose renders a strong toned-up effect on the abdominal and back muscles. Another benefit of performing the bow bose is to improve your posture, a common problem the majority of us face today.
The steps to perform the bow pose are:
Lie down on your stomach, keeping your feet in line with your hips. Put your arms by the side of your body.
Start folding your knees and take your hands back to grab your ankles.
Breathe in and take your chest off the yoga mat. Pull your legs up and towards the back. Your face should be such that you are looking ahead.
Pay attention to your breath and remain stable while performing the pose. Your body will look as if it’s taut as a bow.
Relax in this pose and continue taking long deep breaths. Do not overdo the stretch.
Let 15 -20 seconds pass. Then, exhale and gently bring your legs and chest to the mat again.
Don’t do the bow pose If you suffer from severe neck issues and back problems or have a migraine.
6. The Warrior 1 pose
This is yet another asana that is practiced in yoga for weight loss. This pose strengthens your arms, shoulders, back, legs, and ankles. It opens up your lungs, chest, and hips. It fully energizes the entire body. The Warrior 1 pose even encourages respiration and circulation.
Here’s how you can do it:
Stand and step your right foot forward at least 4 feet. Your right leg should be kept in a way that is parallel to the mat.
Bend this leg’s knee into a lunge.
Keep your left leg straight behind. Turn this leg’s heel in at 45 degrees.
Next, raise your arms above your head.
Lift your chin to look at your hands. Hold this position.
Now repeat all the steps with your left leg bent into a lunge.
7. Boat pose (Naukasana)
This asana is an effective exercise for weight loss. In this pose, your body resembles a boat. The boat pose is highly beneficial for your body as it helps digestion, stretches the hamstrings, and strengthens the torso. This asana can be challenging for beginners, but upon practice, you will become a master at it in no time!
Here’s how to practice this pose:
Lie on your back, arms beside your body, and feet together.
Breathe in.
While exhaling, stretch your arms towards your feet by lifting both your upper and lower body off the ground.
Ensure your fingers, eyes, and toes are in line.
Breathe deeply while maintaining the pose.
Exhale and come back to the original position.
That’s it! This is the list. Practice these yoga poses for a toned, slimmer, and healthier body! If you want to practice yoga, you can enroll for offline or online yoga classes by cult.fit to learn the basics of yoga and then move to the advanced level. The yoga trainers at cult.fit will teach you different asanas that help increase stamina and flexibility in your body. You will find yourself getting fitter with every class! An added benefit of practicing yoga will also be that you will find yourself to be calm and centered at all times.
Good luck on your fitness journey!
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