12 YOGA POSES TO LOSE WEIGHT QUICKLY.

12 YOGA POSES TO LOSE WEIGHT QUICKLY.

ITS TIME TO TRY THESE EFFECTIVE ASANAS AND WIN YOUR BATTLE WITH WEIGHT LOSS.

"WHEN YOU FEEL LIKE QUITTING, THINK ABOUT WHY YOU STARTED"

NAMASTE 🙏

Struggling to make progress during your weight loss phase? Want to know how to finally lose weight and keep it off?

Well, the answer to your questions isn't eating Lower calories a day and starving Yourself while constantly listening to your stomach growling. So what is the answer?

In this modern era, everybody is concerned about shedding those extra pounds and look better in shape. Weight loss has become a very common question nowadays. There are a number of weight loss tips and tricks. But Which one is effective? Which actually gives results? Which one is the long term? There are hell lot of questions coming to one's mind when they think of starting their weight loss journey.

No doubt there are a lot of ways to lose those extra pounds; But trust me, the weight you lose by consumption of medicines, shakes, or even going to a gym for quick results will come back once you give up taking these medicines or going to the gym.

Remember, anything worth having doesn't come fast and also slow and steady is always more effective and permanent.

So what you need to do? How you can lose those extra pounds? Well, the answer to your question is Yoga. Yes, you heard it right. Yoga supplemented with a healthy diet will definitely help you with your weight loss battle.

Although all types of yoga are effective in their own way when it comes to burning calories, build muscles, and improving flexibility. But here are some classic asanas which are excellent when it comes to weight loss.

Hieeee there! I am Priyanka.V and today I am here with some amazing yoga asanas and tips that Will help you to win your battle with weight loss and develop a healthier relationship with your body via a good diet.

So without further ado let's get started,

1) KUMBHAKASANA (PLANK POSE):

KUMBHAKASANA (PLANK POSE)

If you want to tone your core you don't need any other pose apart from the plank.

Yes. It not only helps to tone our abs but also tones the whole body.

It is the foundational pose that improves the strength and stability of the core and helps to maintain good posture.

So challenge your core with this posture every week if possible every day and build sexy abs as desired.

HOW TO DO:

a) Get down on your forearms and move into a plank pose.

b) Make sure that your shoulders are directly over your hands and you are on your toes in the back.

c) Keep your back fairly straight.

d) Hold the posture for 30 to 60 seconds.

e) Slowly release and repeat thrice.

BENEFITS:

a) It helps in building up strong core muscles.

b) It is an excellent Abs killer workout.

c) Increases metabolism level.

d) It is one of the best belly fat burning exercise which helps in burning the fat accumulated around your abdomen area and giving you a tighter tummy.

e) Strengthens your spine, abdominal muscles, your shoulder, chest, neck, and your glutes.

2) UTTHITA TRIKONASANA  (EXTENDED TRIANGLE POSE):

UTTHITA TRIKONASANA  (EXTENDED TRIANGLE POSE)

It is a standing posture. It is one of the most useful postures for the whole body. It's the posture that will work on the sides of your bust, ankles and legs abdomen, kidney, lungs, and pancreas.

It improves balance and increases concentration.

HOW TO DO:

a) Stand on your mat, keeping your feet parallel,  arms, and back straight.

b) Part your legs a little wider as shown in the image.

c) Turn your right foot out nighty degree. To balance in this posture align the center of your right heel with the center of your left foot.

d) Now slowly bend your body towards the right foot downward from the waist allowing the left hand to come up in the air and right hand towards the floor placing your palm next to your foot touching the ground. (You can also use yoga blocks and place it near your feet if your hand is not touching the floor.)

e)Hold this posture for a while, breathe slowly.

f) Relax and repeat thrice.

BENEFITS:

a) Stretches the back muscles and improves the flexibility of the Spine.

b) Helps you burn those excess fat deposited near the abdomen area.   

c)This posture targets abdominal muscles to help you lose love handles. 

d)It relieves from backache, gastritis, acidity and indigestion issues.

e) Strengthens the pelvic area and tones the reproductive system.

f)This yoga posture helps to remove tensions in the back.

3) UTKATASANA (CHAIR POSE):

UTKATASANA (CHAIR POSE)

This asana is practiced to build strength and stamina throughout the whole body.

It is often practiced as part of a flowing sequence of poses, especially in Ashtanga Surya Namaskar (Sun salutations B).

HOW TO DO:

a) Stand straight on your mat like in Tadasana posture. 

b) Now slowly inhale and raise your arms up perpendicular to the floor.

c) Exhale and bend your knees keeping thighs nearly parallel to the floor.

d) Hold this posture for 30 seconds and release it.

BENEFITS:

a) Strengthens the thighs and ankles.

b) Help in toning the shoulders, butt, hips, and back muscles.

c) Helps you burn belly fat. 

d) Stretches the shoulders, opens up the chest, tones abdominal muscles.

4) ADHO MUKHA SVANASANA (DOWNWARD FACING DOG POSE):

ADHO MUKHA SVANASANA (DOWNWARD FACING DOG POSE)

This asana is often practiced as part of a flowing sequence of poses, especially in Surya Namaskar  (Sun salutations).

This asana Builds strength, improves balance, and gives great flexibility to the spine.

HOW TO DO:

a) Starting on all fours.

b) Keep your hands hip-distance apart.

c) Tuck your toes in and slowly lift your hips up towards the sky. (Try to make a triangle shape with your body.)

d) Remember to keep your shoulder broad, elbows straight, and neck long.

e)Now drop your head down completely. Keeping your toes pointing forward, press the heels down towards the mat. ( If your heels don't touch the mat that's totally fine. With the regular practice it will get improved.)

f) Relax and repeat thrice.

BENEFITS:

a) The major benefit of this posture is that it moves white blood cells in the body that help prevent all types of infections and viruses.

b) Helps the body to drain out the sinuses.

c) This sequence is great for your back.

d) Strengthens the chest, arms, and shoulders.\

e) Revitalize the mind with better blood supply to the brain.

5) URDHVA MUKHA SVANASANA (UPWARD FACING DOG): 

URDHVA MUKHA SVANASANA (UPWARD FACING DOG)

Urdhva Mukha Svanasana often practiced as part of a flowing sequence of poses, especially in Surya Namaskar  (Sun salutations). It is a strong and beautiful foundation for every pose.

This pose stimulates abdominal organs and provides a good stretch to the belly muscles which helps to burn the unwanted fat accumulated near your belly area.

HOW TO DO:

a) Lie down on your abdomen keeping your heels and toes together. Your hands next to your chest.

b) Now Bring your hands underneath your elbows, fingers pointing forward. Slowly squeeze your elbows together and draw your shoulders back.

c)Inhale and press down into your hands and feet, straighten your arms and start lifting your chest, knees, and thighs up off the floor.

d) You can look straight ahead or look up towards the ceiling and hold the position for atleast 60 seconds.

e) Relax and repeat thrice.

BENEFITS:

a)It is a great chest opener which helps to improve your breathing pattern.

b) Stretches the front of your body, chest, your wrists, arms, shoulders, upper back, and legs.

c) Helps in maintaining good posture.

d) Superb backbend that lengthens and strengthens the spine.

d) Great at toning your abs and obliques. 

6) SARVANGASANA (SHOULDER STAND):

SARVANGASANA (SHOULDER STAND)

This asana is very effective in improving the overall blood circulation of the body. Practicing this asana on a regular basis will help in improving your skin conditions. And you can witness the improvement in a span of time.

It is considered as the most effective asana for curing thyroid problems.

HOW TO DO:

a)Lie down on your back, keeping legs and feet together with arms straight, palms resting on the ground.

b) Gently lift up both the legs straight without bending your knee towards the sky beyond 90 degrees, the waist should be off the ground and support your waist with both the hands. Your elbows resting on the ground. Bring your chest closer to your chin. (You can also take the support of wall). Keep your breathing normal.

c) If you feel like coming up back, slowly bend your knees, get your knees close to your forehead, and without lifting your head up slowly get your legs down. Rest for a while. Repeat.

d) Hold the posture for 1 to 2 minutes.

* After practicing this asana rest for a while in Shavasana.

BENEFITS:

a)Improves blood circulation Improves eyesight and vision.

b) Relieve stress and mild depression.

c) Stimulates the thyroid and prostate glands and abdominal organs.

d)Gives good Stretch to the shoulder muscles and the neck.

e)Improves digestion.

It is considered as the most effective asana for all your skin problems as during this pose lots of blood flows towards the crown region.

7) VIRABHADRASANA (WARRIOR POSE):

VIRABHADRASANA (WARRIOR POSE)

It is a standing posture that helps build focus, stability, and enhances concentration level.

HOW TO DO:

a)stand straight on your mat with your feet hip-distance apart and your arms at your sides.

b)Now step your right foot forward as shown in the image and bend your knees into a lunge (90 degrees), your toes are pointing to the top of the mat. 

c)The back leg is straight and strong and your foot turned out to a 45-degree angle.

d) Make sure that your front foot heel is in line with the back foot ankle. So that you can balance in the posture properly and for a longer duration.

e) Hold the posture for atleast 60 seconds and then repeat on the left side.

BENEFITS:

a) This posture strengthens your shoulders, arms, legs, ankles, calves, and back muscles.

b) opens up the chest, hips, and lungs. 

c) Improves blood circulation, Increases concentration level, and helps develop a peaceful and stable mind.

8) DHANURASANA (BOW POSE):

DHANURASANA (BOW POSE)

This asana is great for reducing belly fat. It strengthens the back and abdomen. It is an excellent back bending asana which stretches the entire body.

HOW TO DO:

a) Lie down on your abdomen.

b) Keep your arms by your side. Palms facing towards the ceiling.

c)Slowly lift your legs off the mat and grab your ankles with your hands.

d) Now inhale and slowly lift your heels and thighs away from the floor as much as you can. Breathe normally.

e) Hold the posture for atleast 60 seconds.

f) Relax and repeat the asana twice more.

BENEFITS:

a) This asana is great for improving stomach disorders.

b) Helps in reducing fat accumulated around the belly area.

c)Strengthens the back muscles and abdomen.

d) Stretches the entire body, ankles, thighs and groins, abdomen and chest, neck, and throat region which aid in the proper functioning of the thyroid.

e)It is a great posture for helping to fight diabetes.

9) NAVASANA (BOAT POSE):

NAVASANA (BOAT POSE)

Classic asana for strengthening your core and building beautiful sexy abs.

The name comes from the Sanskrit words "Nava" meaning Boat and "Asana" meaning pose.

Boat pose is mainly a Hip flexion and spinal extension asana. If the arms are reaching forward, shoulder flexion is added.

HOW TO DO:

a) Sit on the floor with your legs straight in front of you.

b) Now slowly roll your shoulders back, lean back slowly, suck your tummy in,

c) Exhale and lift your legs all the way up and try to get your thighs at a 45-degree angle to the floor.

d) Now try to stretch your arms straight alongside the legs.

e) Hold the pose till 5 to 10 breath count.

f) Release the pose slowly.

g) This is going to create a vibration on your lower back mainly your abdominal, that is because you are working on your abs.

h) Repeat.

BENEFITS:

a) Improves Digestion.

b) Strengthens abdominal, Hip flexors, and Spine.

c) Stretches and stimulates the throat. And hence again a great posture for the thyroid gland.

d) Tones your abs.

e) Relieves from stress.

f)Helps to develop core strength.

g) Reduce fat and strengthen lower body muscles.

10) SETU BANDHASANA (BRIDGE POSE):

SETU BANDHASANA (BRIDGE POSE)

Derived from the Sanskrit word 'Setu' meaning 'bridge' and 'Bandh' meaning 'lock'.

It is a classic backbend that helps to open the chest and stretches thigh muscles.

This pose brings flexibility to the spine, neck, arms, hip, and shoulder joints.

HOW TO DO:

a) Lie down on your back.

b) Now put your feet on the ground near the butt.

c) Slowly raise your body, hip region high off the floor as much as you can. (This helps to resolve the tensions in the upper body.)

d) Hold it for 60 seconds and then slowly return back on the floor.

e) Rest for a while and then again Repeat the procedure. 

BENEFITS:

a) Improves posture.

b) Stretch the hip flexors.

c) Alleviate back pain.

d) Keeps the brain and heart healthy.

e) Gives good stretch to muscles of gluteus, back, and hamstrings.

11) UTTANASANA (STANDING FORWARD BEND):

UTTANASANA (STANDING FORWARD BEND)

This is known as the posture of intense stretching.

It is a powerful, rejuvenating posture that calms the mind and all the muscles.

All the abdominal muscles get vigorously contracted which helps to shed off extra fat accumulated near your belly area.

HOW TO DO:

a) Stand straight on your mat. 

b) Inhale and lift your hands upwards completely.

c) Now keeping your back straight,  exhale and start bending forward towards the feet.

d) Put your head down and hold your legs with your hands, let your head fall freely. ( In the beginning, the hands may not touch the ground but the position will be attained after some practice.)

e) Hold the position for 60 seconds and slowly release it.

BENEFITS:

a)This is a powerful abdominal exercise. It cures abdominal diseases, strengthens the chest, and improves the flexibility of the spine.

b) It also helps to relieve headaches and insomnia.

c) Strengthens the core muscles. 

d) Strengthens the thigh muscles, Stimulates the liver and kidneys.

e) Helps to Relieve menopause symptoms.

f) Relieves stress and anxiety.

12) VASISTH ASANA ( SIDE PLANK):

VASISTH ASANA ( SIDE PLANK)

Side Plank is again one of the best calorie-burning exercise. It is not only beneficial for improving your core strength but they also work on your whole body giving you an improved posture and flexibility. So it is a full-body pose.

HOW TO DO:

a) Start on your side with your knees slightly bend, Keep your elbow right under your shoulder and your upper foot on top of the lower foot.

b)Now Lift your hips and create a straight line from your feet to the top of your head. Do not let your hips drop.

c)Try to hold the pose for atleast 60 seconds. Breathe normally.

BENEFITS:

a) This posture works on your core, strengthens your arm's, wrists, shoulders, and legs.

b) Improves balance and concentration.

c) Side Planks are the best oblique exercise that tones your whole body and strengthens the core muscles giving you sexy toned abs.

ADDITIONAL TIPS:

a) Eat healthy. A healthy diet doesn't mean you have to do some dieting, fasting and all. No. Not at all.

A healthy diet means "Eat for fat loss". Yes. If you want to lose fat then never ever starve yourself. Eat healthy and do not skip breakfast. You can eat everything but in moderation.

b) Avoid packaged foods.

c) Stick to homemade food.

d) Try to finish your dinner by 7pm. Trust me you will be amazed to see the transformation with this technique. It is the fastest way to reduce your weight.

e)Keep yourself hydrated. Most important.

f) Stop taking sugar instead opt for Jaggery powder.

g) Include fruits and veggies in your diet.

h) Have adequate sleep.

And lastly. love yourself. Be yourself.

Thank you 🙏

These postures will help you burn excess fat, tone muscles, and enhance your flexibility.

SO CHALLENGE YOURSELF WITH THESE EXERCISES FOR 21 DAYS AND SHARE YOUR VIEWS IN THE COMMENTS SECTION.

ALL THE BEST ❤️

"DON'T LET A STUMBLE IN THE ROAD BE THE END OF YOUR JOURNEY."

Wishing you a great day ahead. May God bless you with love and peace today and always.

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