Yoga

6 BEST YOGA FOR WEIGHT LOSS

The Biggest headache right now for most of the people must be how to lose weight, what should i do, what is the best weight loss product in the market or should i join gym?

DON’T WORRY !!!!

here are the awesome yoga techniques which effectively does the work, i mean why would someone pay for the product which is useless yeah there are some which are quite good  (we’ll talk about it later), but why bother when you can do it naturally and healthy lifestyle is a bonus. so here we go i ‘ll tell you what are those practices, how to do that, precautions, right time to do. Alrighty then!!

1.  KAPALBHATI – “KAPAL” means FOREHEAD and “BHATI” MEANS SHINING

Here’s a very powerful breathing exercise that not just helps you lose weight but also brings your entire system into a perfect balance.

When you do pranayama, 85%  percent of the toxins in our body are released through the outgoing breath. Regular practice of Kapal Bhati pranayama detoxifies all the systems in our body. And the obvious sign of a healthy body is a shining forehead.” Kapal Bhati literally translates to ‘the shining forehead’ and this is exactly what happens with regular practice of this pranayama.

HOW TO DO KAPALBHATI –

  • Sit comfortably with your spine erect. Place your hands on the knees, palms open to the sky
  • take a deep breath in, should be long (its important)
  • As you exhale, pull your stomach. Pull your navel in back towards the spine. Do as much as you comfortably can.
  • As you relax the navel and abdomen, the breath flows into your lungs automatically
  • take 30 breaths to complete a round of kapalbhati
  • After completing the round, relax with your eyes closed and observe the sensations in your body( one should complete 3-4 rounds )

        SOME TIPS –

  • The exhalation in Skull Shining Breathing Technique (Kapal Bhati Pranayama) is active and forceful. So just throw out your breath.
  • Don’t worry about the inhalation. The moment you relax your abdominal muscles, inhalation will happen naturally.
  • Just keep your awareness on breathing out.

BEST TIME – Usually you can do it in the morning or evening , remember doing it before you eat anything. so i would recommend 7-8am or 5-6 pm.

WHAT WOULD I GAIN-

  1. Effective in reducing weight by increasing the metabolic rate
  2. Clears the nadis (subtle energy channels)
  3. Stimulates abdominal organs and thus is extremely useful to those with diabetes
  4. Improves blood circulation and adds radiance to the face
  5. Improves digestive tract functioning, absorption and assimilation of nutrients
  6. Results in a taut and trimmed down belly
  7. Energizes the nervous system and rejuvenates brain cells
  8. Calms and uplifts the mind ( least effective)

BONUS TIP – WHEN YOU PRACTICE KAPALBHATI ,COUNT 1,2,3 SO ON EVERY TIME YOU PULL AND STOP WHEN YOU REACH 100. (BUT DON’T CONCENTRATE ON YOUR COUNTING)

WHAT NOT TO DO-

  • Avoid practicing this breathing technique if you have an artificial pacemaker or stents, backache due to slip disc, recently went through an abdominal surgery, or are suffering with epilepsy or hernia.
  • Women should not practice Skull Shining breathing technique (Kapal Bhati pranayama) during and shortly after pregnancy, as well as during menstruation as it involves vigorous abdominal squeezes.( STRICTLY)
  • People with hypertension and heart problems should practice this breathing technique under a yoga expert’s guidance.

2. BRIDGE POSE ( SETU BANDH) –

Step 1

Lie supine on the floor, and if necessary, place a thickly folded blanket under your shoulders to protect your neck. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.

Step 2

Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders

Step 3

Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel

Step 4

Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck (where it’s resting on the blanket) up into the torso.

Step 5

Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.

       WHAT WOULD I GAIN –

  • Stretches the chest, neck, and spine
  • Calms the brain and helps alleviate stress and mild depression
  • Stimulates abdominal organs, lungs, and thyroid
  • Rejuvenates tired legs
  • Improves digestion
  • Helps relieve the symptoms of menopause
  • Relieves menstrual discomfort when done supported
  • Reduces anxiety, fatigue, backache, headache, and insomnia
  • Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis

BEST TIME –  6 AM OR 7PM

WHAT NOT TO DO – IN CASE OF NECK INJURY OR ANYTHING LIKE THAT , PLEASE AVOID OR DO IT UNDER THE SUPERVISION OF  AN EXPERIENCED YOGA TEACHER.

3. WARRIOR POSE (VEERBHADRASNA) – Veera  vigorous, warrior, courageous; Bhadra  good, auspicious; Asana – Posture

This pose strengthens the arms, shoulders, thighs and back muscles, all in one go. This pose is named after Veerabhadra, a fierce warrior, an incarnation of Lord Shiva. The story of the warrior Veerabhadra, as all stories from Upanishads, has a moral that adds value to our life.

HOW TO DO IT –

  • Stand straight with your legs wide apart by a distance of
    at least 3-4 feet.
  • Turn your right foot out by 90 degrees and left foot in by
    about 15 degrees.
  • Checkpoint: Is the heel of the right foot aligned to the
    center of the left foot?
  • Lift both arms sideways to shoulder height with your
    palms facing upwards.
  • Checkpoint: Are your arms parallel to the ground?
  • Breathing out, bend your right knee.
  • Checkpoint: Are your right knee and right ankle forming
    a straight line? Ensure that your knee does not overshoot the ankle.
  • Turn your head and look to your right.
  • As you settle down in the yoga posture stretch your arms further.
  • Make a gentle effort to push your pelvis down. Hold the yoga posture with the determination of a warrior. Smile like a happy smiling warrior. Keep breathing as you go down.
  • Breathing in, come up.
  • Breathing out, bring your hands down from the sides.
  • Repeat the yoga posture for the left side (turn your left foot out by 90 degrees and turn the right foot in by about 15 degrees)

WHAT WOULD I GAIN-

  • Strengthens and tones the arms, legs and lower back.
  • Improves balance in the body, helps increase stamina.
  • Beneficial for those with sedentary or deskbound jobs.
  • Extremely beneficial in case of frozen shoulders.
  • Releases stress in the shoulders very effectively in a short span of time.
  • Brings auspiciousness, courage, grace and peace.

BEST TIME – 6 TO 7AM

WHAT NOT TO DO – 

  • Practice Veerabhadrasana only after consulting your doctor if you have experienced spinal disorders recently or just recovered from a chronic illness.
  • High blood pressure patients should avoid this posture.
  • Veerabhadrasana especially benefits pregnant ladies in their second and third trimester provided they have been practicing yoga regularly. Practice Virabhadrasana while standing close to a wall so you can support yourself if required.  However do consult your doctor before doing this yoga posture.
  • Avoid this posture if you are suffering or had recently suffered from diarrhea.
  • If you have knee pain or arthritis, use some support at the knee to hold this yoga posture

4. CHAIR POSE ( UTKATASANA) –

In this yoga posture, you can feel the heart and respiration rate increase. It increases heat in the body and strengthens it. It is best for thighs and strengthen muscles of the glutes, hips, back and chest along with the ankle and knee muscles.It also strengthens the lower back and torso and helps to bring forth determination in mind. In this asana, the body appears as a chair, and it requires a lot of stamina. You may feel pain in your legs in the first couple of days when you practice it. However doing this regularly will help you gain flexibility and the pain will vanish.

HOW TO DO IT – 

1. Stand erect with your feet slightly apart.
2. Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join your palms.
3. Exhale and bend your knees, trying to keep your thighs as parallel to the floor as possible.
4. Your knees will project out over your feet, and your torso will lean forward slightly over your thighs until your torso forms an approximate right angle with the tops of your thighs.
5. Keep your thighs parallel to each other and push down on your pelvis towards your heels.
6. Firm your shoulder blades against your back and keep your spine lengthened.
7. Stay in this position for 30 seconds to a minute, while breathing evenly.

WHAT WOULD I GAIN –

  • Utkatasana strengthens the thighs and gives them more power and flexibility; in fact it is one of the best thigh strengthening yoga asanas. This is one of the main benefits of Utkatasana
  • also exercises the spine, hip and chest muscles
  • strengthens the lower body while stretching the upper back.
  • increases your lung capacity and invigorates and energizes your entire body
    Practicing Utkatasana on a regular basis will also tone and stabilize your knee and ankle joints
  • engages all your core muscles and helps to reduce flat feet

BEST TIME – 7 AM OR 7 PM 

WHAT NOT TO DO – 

While the benefits and importance of Utkatasana are immense, there are certain circumstances when you should avoid this pose. Avoid practicing this asana if you have pain in your lower back or if you have chronic knee pain, arthritis, a sprained ankle, headache, or insomnia. If you are menstruating or if you have low blood pressure, it would be better to avoid this asana.

5. BOAT POSE (NAUKASANA) – Nauka = Boat, Asana = Posture

Its an ab and deep hip flexor strengthener

HOW TO DO IT –

  • Lie on your back with your feet together and arms beside your body.
  • Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
  • Your eyes, fingers and toes should be in a line.
  • Feel the tension in your navel area as the abdominal muscles contract.
  • Keep breathing deeply and easily while maintaining the pose.
  • As you exhale, come back to the ground slowly and relax.

WHAT WOULD I GAIN –

  • Strengthens the back and abdominal muscles
  • Tones the leg and arm muscles ( EFFECTIVE)
  • Useful for people with hernia

BEST TIME – 6AM OR 6PM

WHAT NOT TO DO –

  • Do not practice this yoga pose if you have low blood pressure, severe headache, migraine, or if you have suffered from some chronic diseases or spinal disorders in the recent past.
  • Asthma and heart patients are advised to avoid this pose.
  • Women should avoid doing Boat pose (Naukasana) during pregnancy and during the first two days of the menstrual cycle.

6. SALABHASANA (LOCUST POSE) –

Salabhasana helps to strengthen the vertebral column, legs, and buttocks and stretches the muscles of the shoulders, thigh, and abdomen.Basic yoga poses such as Salabhasana are ideal yoga exercises for beginners as these yoga poses are great full-body strengthening exercises that help to relive fatigue as well as tension in the spine.

It stretches the entire body right from the thorax to the abdomen, upper back, lower back and buttocks. It is one of the best yoga poses for weight loss and flexibility that helps in enhancing the strength and flexibility of the back, arms and legs. It stretches the shoulders, chest and belly effectively.

HOW TO DO IT –

1. Lie on your belly with your arms along the sides of your torso. Your palms should face up and your forehead should rest against the floor.
2. Turn your big toes toward each other to inwardly rotate your thighs, and firm your buttocks so that your tail bone (coccyx) presses toward your pubis.
3. Exhale and lift your head, upper torso, arms, and legs away from the floor. You will be resting on your lower ribs, belly, and the front of your pelvis.
4. Firm your buttocks and reach strongly through your legs, first through your heels to lengthen the muscles at the back of your legs, then through the bases of your big toes. Keep your big toes turned towards each other.
5. Raise your arms parallel to the floor and stretch back actively through your fingertips.
6. Imagine there’s a weight pressing down on the backs of your upper arms, and push up toward the ceiling against this resistance. Press your shoulder blades (scapulas) firmly into your back.
7. Gaze forward or slightly upward, being careful not to extend your chin forward and crunch the back of your neck.
8. Keep the base of your skull lifted and the back of your neck long.
9. Stay for 30 seconds to 1 minute in this position and then release with an exhalation.
10. Take a few breaths and repeat a few times.

WHAT WOULD I GAIN –

 Salabhasana is one of the best back strengthening yoga asanas as it strengthens the muscles of the upper and lower back.
● This pose also stretches out your shoulders, chest, belly, and thighs and strengthens the muscles of the buttocks, arms, and legs.
● This pose stimulates your abdominal muscles and improves your overall body posture which is one of the main benefits of Salabhasana.
● It also helps to relieve stress and anxiety by calming your mind.
● Salabhasana improves the balance of your body, rejuvenates it and increases its endurance capacity

BEST TIME – 7AM OR 6 PM

WHAT NOT TO DO – 

Avoid practicing this asana if you are suffering from any kind of knee injury or joint pain. Individuals suffering from headache or blood pressure problems should not practice this pose. Since this pose requires you to balance your body weight on your belly, you should not practice it if you are pregnant. If you have any kind of neck injury, keep your head in a neutral position by looking down at the floor

TIP – If you find it difficult to sustain the lift of your torso and legs in this pose, begin the pose by resting your hands on the floor, a little back from the shoulders and closer to your waist. Inhale and gently push your hands against the floor to help yourself lift your torso off the floor

NOTE – THERE ARE MANY MORE ASANAS FOR WEIGHT LOSS AND DO REMEMBER TO PRACTICE BEFORE EATING ANYTHING OR  AFTER 4-5 HOURS .

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