Are you dealing with obesity? Not able to reduce weight naturally? Don’t you worry, you can reduce weight with asanas. Yes, yoga asanas can help you shed those extra kilos, but only if you stay consistent with your practice.
Read our expert insights on how yoga asanas can help you reduce those extra kilos.
Reduce Weight with Asanas Naturally
Yoga is not a new concept but it is centuries old and has proven effective to treat several health issues. When you want to lose weight naturally, yoga has the answer. Discover these yoga asanas now –
1. Surya Namaskar or Sun Salutation
This asana is the best way to burn calories and reduce weight. It is useful for people of all ages from kids to old people.
Comprising 12 yoga poses, the sun salutation is the best asana to burn calories, get toned muscles, and reduce weight too.
You can lose 13.90 calories with one round of Surya Namaskar. Accordingly, you may set a target and gradually increase the rounds, however, perform it slowly for effective results.
( source- artofliving.org)
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2. Urdhvahastottanasana
Stand erect, heels joined. Interlock your fingers and slowly raise your hands up while inhaling. Now, exhale and bend to the left at the waist. Hold the position as long as you can, breathing normally.
Then inhale and bring the body back to an erect position. Repeat for the right side. Repeat the asana 6-8 times. For an advanced version, you may bend your spine and neck.
However, beginners should stick to the original asana only.
This pose strengthens your muscles, legs, shoulders, back, and abdomen. It also tones your muscles, aids digestion, and improves your body posture.
Also read- Best Power Yoga Exercises for Weight Loss
3. Ek Pad Utanasana
Lie on the back, keep the heels together and put the hands on the floor by the side of the body. Inhale slowly, stretch one of the feet forward and lift the right leg up. Hold the breath, remain in this position for six to eight seconds, and bring the leg down while exhaling.
Practice this exercise with the other leg. In the beginning, this asana should be practiced four times with each leg. After practice, one can practice this asana more times with each leg.
This asana improves hamstring muscles, back muscles, and abdominal muscles too. Moreover, the asana also helps to reduce weight around the abdomen and tone the muscles.
Not only this, this yoga asana treats digestive issues and is great for women’s health.
(Source- https://www.aviyog.com/ )
4. Uttanopadasana
Lie down in Shavasana, inhale and start raising your legs up to 30 degrees. Continue normal breathing and bring down your left leg slowly till the heel touches the floor.
Now, inhale and start raising your left foot till it joins your right foot. Keep it up and bring down your right leg slowly till the heel touches the floor, and relax. Repeat the same with your right leg.
Keep the knees straight and toes outstretched and slowly bring both feet down till both heels touch the floor and relax.
Uttanopadasana or the raised leg pose tones the muscles of the legs and abdomen. It also relieves the back and hamstring muscles besides toning the abdomen area. It improves digestive issues and helps to reduce weight naturally.
5. Pada Sanchalasana (Bicycling)
Lie down on a firm surface (like the floor or a hard bed) on your back. With your hands at your sides and palms facing upward. Then, lift your left leg and rotate it in a large clockwise circle from your hip.
Continue to make 8-10 circles without touching the ground at all.
After rotating in a clockwise direction, rotate the same leg in the anticlockwise direction for 8-10 rounds. Relax for some time and repeat the same exercise with your right leg. Take a normal breath.
This asana can also be performed with both legs at a time. But those suffering from backache, slip disc, sciatica, high blood pressure, and heart diseases should do this asana with only one leg at a time.
Perform this asana to reduce weight, lose belly fat and improve the digestive system too. Gradually, increase the sets for this yoga pose for better results.
6. Drututtanpadasana:
Stretch your body and keep it taut. Inhale and raise both legs slowly while putting pressure on your hands. Align your legs at 90° to the floor and then slowly bring them down.
However, just before touching the ground, raise both legs back up. Repeat these procedures 8-10 times or till you feel tired. Inhale while raising the legs, and exhale while bringing them down.
Practice this asana 3-5 times. Take precautions so that you gradually start your asana and exercises not at once.
All the asanas and exercises should be learned from any guru and practiced under their guidance. These yoga asanas should be avoided by persons suffering from high blood pressure, and serious heart conditions.
Those with back problems like Sciatica and Slipped Disc should avoid the bending postures of Surya Namaskar. They should also perform other asanas using one leg at a time.
You can reduce weight with the above-mentioned asanas safely without any side effects.
Reduce Weight with Yoga Asanas
Regular exercises, yoga, and meditation are also very useful in controlling psychological factors like depression, anxiety, stress, and anger. Exercises and yoga are also very effective in controlling diseases due to heredity and genetic reasons. For medical conditions consult a qualified doctor.
The Yoga Sutras of Patanjali: the Book of the Spiritual Man – The Original Classic Edition
Moreover, changes in lifestyle, eating habits, exercises, and asanas mentioned above will control your weight. They will also strengthen your immune system and internal organs. But if you are looking for muscles/bodybuilding then you should see –
Other options like online exercise training under the guidance of experts.
Frequently Asked Questions
1. How can asanas help in weight loss?
Asanas are a great way to reduce weight because they help improve metabolism, increase calorie burning, and tone muscles. When practiced consistently, they boost your energy levels and promote a healthy, active lifestyle.
2. Do I need to be flexible to practice asanas?
No, you don’t need to be flexible to start practicing asanas. Flexibility improves with time. Start with basic poses and gradually progress as your body adapts. Consistency is key.
3. How often should I practice asanas for weight loss?
For noticeable results, aim to practice asanas at least 4-5 times a week. Consistency is essential. Combine it with a balanced diet and healthy habits for maximum benefit.
4. Can asanas be practiced by beginners?
Yes, asanas can be practiced by beginners. Start with simple poses and gradually increase difficulty as you gain strength and flexibility. Listening to your body is crucial.
5. Are there any asanas specifically for weight loss?
Yes, asanas like Surya Namaskar, Utkatasana, and Dhanurasana are particularly effective for weight loss. These poses engage multiple muscles, burn calories, and boost metabolism.
