What is yoga?
10 Yoga Pose For Weight Loss Beginner – Yoga is an holistic practise that originated in India thousands of years ago and has been adopted from one generation to another. The aim of this practice was to unite the spirit, mind and body.
Yoga is not only about physical poses, it includes range of techniques such as relaxation technique breathing practise and meditation. This practice can be customised or adopted according to individuals requirements and preferences, and can be used to improve strength, balance and flexibility. Performing different yoga poses helps individual to connect with themselves, their body and world around them.
Overall, yoga is based on the principles of mindfulness, breath awareness and self-awareness that works as an powerful tool for self-improvement and personal growth.
Do Yoga Poses Help with Weight Loss?
Yoga can be very effective for weight loss, but its effectiveness may depend on several factors like body composition, specific type of yoga poses, frequency and intensity of yoga poses practice.
Performing certain types of yoga poses can contribute to weight loss by increasing calories burn, but yoga benefit’s for weight loss go beyond just burning calories. Additionally, yoga can help to reduce stress and improves overall body health, which indirectly linked to weight loss by promoting healthier habits and by reducing emotional eating tendencies.
However, it’s very important to note that performing yoga alone can’t help you to loss weight, it needs to be understand that weight loss is a complex process. To achieve weight loss goals, it’s essential to change your lifestyle habits, including diet and regular exercise routine. Therefore, performing yoga alone may not be sufficient for weight loss, but can be very beneficial for your overall health and well being.
If you have any injuries or medical conditions, then it’s very important to consult with your health care professional before starting any exercise.
Here Are 10 Best Weight Lose Yoga :
1. Surya Namaskar (Sun Salutation)
This Is The Best Yoga For Weight Loss Beginner
This asana pose also known as Sun Salutation, this is the series of 12 yoga postures that are performed in order to honour the sun and promote overall health. This yoga poses includes forward bends, backends and balancing poses. Surya Namaskar usually performed in the morning to energise the body. It can be modified according to individuals fitness level. This is a great yoga asana for maintaining mental and physical health.
Steps For Performing This Exercise :
- Begin this asana in standing position with your feet shoulder width apart and face should be straight forward. Hands should be in prayer position in front of your chest.
- Inhale and lift your arms straight upward ( palms facing towards each other ), arching your back slightly.
- Exhale and bend your upper body towards the floor and try to touch floor with your palms on either side of your feet.
- Inhale and step your left leg backward ( knee touching ground ) and the right leg should be at 90 degree in lunges position.
- Exhale and step your both legs in plank position, arms should be straight perpendicular to the shoulder, face towards the floor and your body should be straight line from heels to your head.
- Lower your body to the ground ( toes, knees, chest and chin touching the floor ) and elbows should be near to your torso in pushup position.
- Slightly lift chest upward and come into cobra pose.
- Exhale and come into dog pose by lifting your hip upward and face towards ground.
- Inhale and step your left leg backward and the right leg at 90 degree in lunges position.
- Exhale and step your left leg forward to meet another and then fold your upper body towards your knees.
- Inhale and slightly lift your body upward by lifting arms overhead and arching your back slightly.
- Exhale and return to the starting position ( prayer position ).
Benefits : Surya Namaskar helps to improve flexibility, stamina, strength, improves digestion and metabolism, reduced stress and anxiety. This yoga asana helps to reduce the risk of injury by improving the posture and alignment.
Precautions : Don’t perform this yoga asana if having any pre-existing medical condition or injury, it’s important to first consult with your doctor before starting this yoga asana. Don’t push your body beyond its limits. If you feel any pain while performing these postures, just give up. If you are beginner to this asana, start slowly and gradually increase its repetitions. Perform this yoga at last 2-3 hours before a meal ( empty stomach ).
2. Virabhadrasana
This asana also known as Warrior pose. There are three variations of this asana Virabhadrasana |, Virabhadrasana ||, Virabhadrasana |||. But Virabhadrasana | ( asana ) is best for weight loss.
Steps : 1. Start this yoga asana in standing position with your feet together and hands to the sides.
- Step back your left knee 3-4 feet from another and turn it to 45 degree angle.
- Bend your right leg until your thing become parallel to the ground.
- Lift your both hands upward, towards the sky and hold them in prayer position ( hands facing towards each other ).
- Turn your face towards your hands and try to stretch your upper body upward.
- Hold this position for 45 – 60 seconds.
- Straighten your right leg, bring your left leg and arms to the stating position.
- Repeat this whole process to the other side.
Benefits : This yoga asana helps to build strength in hamstrings, quadriceps and calves. Increase flexibility in shoulder and hips. Virabhadrasana helps to improve circulation and allows deeper breathing by opening up the lunges and chest. Holding stretch position helps to reduce stress and anxiety.
Precautions : Avoid holding stretch position for extended period of time and keep your arms to the side, if having high blood pressure. Don’t force your neck by looking upward, keep your neck in relaxed position ( look forward ). First consult with your doctor, if you have any hip and knee injury. Warm up is very important before performing any exercise and don’t push beyond your body limits.
3. Utkatasana
This asana also known as chair pose. This chair posture involves lowering the hips by bending knees, as sitting on imaginary chair. Here are some steps for performing this asana :
Steps : 1. Begin this exercise in standing position with feet together and arms should be placed at your sides.
- Inhale and raise your arms towards the sky with palms facing toward each other.
- Exhale and slightly lower down your body by bending knees until your thighs become parallel to the floor ( imagine to be sitting on chair ).
- Balance weight on your heels and slightly bring your upper body forward. Keep your hip towards ground as in squat position.
- Keep your chest up and shoulder backward. Hold this position until your body give up and focus on your breathe.
- To release this pose, inhale and straighten your legs by keeping arms upward. Exhale and bring your arms back to the starting position.
Benefits : This asana helps to improve posture by alining the spine and helps to build endurance and strength. Performing this yoga stretches shoulders, chest and hips, which helps to improve overall body flexibility. Utkatasana is energising pose and requires focus, concentration which helps to reduce stress and calm the mind.
Precautions : In this pose, whole upper body weight comes onto your knees, which can lead to knee injuries if not done correctly. To avoid this knee injury, you may need to modify this pose to reduce the risk of injury. Pregnant individuals should avoid this pose or modify it by avoiding deep bend. If you are experience migraine or headache, it is recommended to avoid this pose because it can increase pressure int the head area.
4. Downward-Facing Dog
Downward-Facing Dog pose improves stretching in whole body, mainly in shoulders, calves, arms, hamstrings and spine.Here are some steps for performing this asana :
Steps : 1. Start this pose in tabletop position on your hands and knees. Hands should be placed shoulder width apart and knees under your hips. Spread your fingers and press them firmly into the ground.
- Exhale and lift your hip upward by lifting your knees and straightening legs.
- Your arms should be straight and placed shoulder width apart. Feet should be grounded and should be hip width apart.
- While looking towards your feet, keep your neck and head relaxed.
- Stretching your spine, try to move your chest toward thighs and keep your feet grounded.
- Hold this position for 25-30 seconds and get back to the tabletop position by bending your knees back.
- Repeat this process until your body give up.
Benefits : This pose helps to reduce inflammation and promote healing by increasing the blood flow throughout the body. It strengthen the muscles that helps to support good posture, open the shoulders and chest by lengthening the spine. Downward-Facing Dog Pose helps to reduce stress and anxiety, due to which this pose also known as calming pose.
Precautions : Carrying weight on your wrist can put a lot of strain on them, which increases the risk of injury. To prevent this injury distribute the weight equally on your both hands. Additionally, it’s important to avoid straining your neck. Keep your neck relaxed and try to look towards your feet. This will help you to prevent neck injury.
5. Boat Pose
Bose Pose also known as Navansana in Sanskrit, this pose is little bit difficult but very effective that straighten the core muscles and improves balance. Here are some steps for performing this asana :
Steps : 1. Begin this yoga by sitting on the mat. Bend your knees and place your hands behind you on the ground, fingers pointing towards your legs.
- Keeping your knees bent, lift your feet off the ground and lean back slightly by engaging your core muscles.
- Then slowly straighten your legs and lift upward towards roof, so your body forms v-shape.
- Extend your arms forward, towards knees and parallel to the floor. Inner sides of your hands should be facing towards each other.
- Balnace your body on your tale bone and hold the position for 25-30 seconds.
- Exhale and lower your legs and arms to the floor.
Benefits : It is the best yoga for strengthening the core muscles, hip flexors and lower back muscles. Bose pose is very effective which helps to reduce stress and calm the mind. It helps to improve digestive system and improve digestion and metabolism.
Precautions : Avoid rounding your back, keep your back straight to prevent lower back injury. Remember to engage your core while performing this exercise, this keep support to your lower back and prevent strain. Breathing is very important while performing this exercise and don’t push your body beyond its limits. Avoid performing this yoga, if your have any injury.
6. Trikonasana
This Is The Best Yoga For Weight Loss Beginner
Trikonasana also known as Triangle pose, is a great standing pose that helps to improve flexibility in spine, hips, legs and also strengthen the core and legs. Here are some steps for performing this asana :
Steps : 1. Start this yoga in standing position on mat with your feet placed together and arms at your sides.
- Step back your right knee 3-4 feet from another and turn it to 90 degree angle, so that your right heel is in line with the arch of left foot.
- Inhale and raise your arms upward until they reaches at shoulder level and palms should be facing towards the floor.
- Exhale and bend your torso to the left, until it reaches parallel to the floor. With your left hand touch the floor behind the left knee and your face should be facing upward towards the right hand.
- Keeping your both legs engaged, press your left hip forward, right upward and back.
- Hold the position for 25-30 seconds, and then repeat the same steps to the other side.
- Exhale and release the pose by stepping back into tadasana.
Benefits : This yoga helps to build strength in hamstrings and hips. Helps to improve stability by stretching one leg, while balancing the other. This process of twisting body, helps to stimulate the digestive system which promotes healthy digestion. Breathing and holding position helps to reduce stress and anxiety.
Precautions : Don’t perform this yoga asana if you have any recent injury related to knees, hip and back. Before performing this exercise, it’s important to first consult with your doctor. Don’t force you neck to move upward. Be careful if you have high or low blood pressure related problems because this asanas cause fluctuations in blood pressure. Keep you knees straight and avoid locking them.
7. Cobra Pose
This Is The Best Yoga For Weight Loss Beginner
Steps : 1. Perform this exercise by lying on stomach, use mat for performing this exercise. Relax your body by placing arms to the sides of your torso and feet together in backward direction.
- Inhale and press into your hands to lift your chest up off the floor. Keep your arms to the sides of your chest.
- As you continue to inhale, try to lift your chest and torso up as you can. Keep your ears away from the shoulders and look forward.
- Engaging your abdomen, chest and shoulders, hold the position for 25-30 seconds. Keep your legs and buttocks relaxed.
- After holding, exhale and release the pose by lowering your chest and torso back to the floor.
- Repeat this steps for 5-7 times.
Benefits : Cobra pose engage core muscles, buttocks and lower back, which helps to straighten these areas. This yoga asana helps in weight management by improving the metabolism. It helps to increase flexibility in shoulders, chest and abdominal areas and also increase the range of motion. This yoga asana may also help to lower stress level.
Precautions : Avoid performing this yoga if you have lower back injury and during pregnancy, consult your doctor before performing these type of exercises. It can increase blood pressure in some cases, so don’t perform this yoga if you are having high blood pressure. Modify this yoga poses if you feel wrist pain while performing this yoga asana.
8. Plank Pose
This Is The Best Yoga For Weight Loss Beginner
Steps : 1. Start this pose in tabletop position on your hands and knees. Hands should be placed shoulder width apart and knees under your hips. Spread your fingers and press them firmly into the ground.
- Move your feet backward until your legs are straight and your body should make straight line from head to the heels.
- Bend your elbows and press down through your forearms. Keep your shoulders opposite to the shoulders ( directly over your elbows ).
- Face should be pointing forward, keeping your neck neutral and engage your core muscles by pulling your novel towards your spine.
- Hold the pose for 30-60 seconds, with proper breathing.
- After holding, release the pose by bending your knees back to the ground.
Benefits : Plank exercise is very effective that helps to burn a lot of calories, making it an easy way to burn fat and weight loss in short period of time. Plank pose is known to improve digestion by stimulating the digestive organs, improved digestion can help to support weight loss efforts by allowing the body to better absorb nutrients from the food.
Precautions : Keep your neck relaxed, don’t forced it to look forward. Avoid this yoga during pregnancy as it can cause cause lower back pain. Modify this yoga poses if you feel wrist pain while performing this yoga asana. Don’t perform this yoga asana if you have any recent injury related to lower back, wrist and neck. Consult your doctor before performing this exercise.
9. Child’s Pose
Child pose is a great exercise that can be done during our war-up sets or cooldown sequences. Here are some steps for performing this asana :
Steps : 1. Start this pose in tabletop position on your hands and knees. Hands should be placed shoulder width apart and knees under your hips. Bend your elbows and press down through your forearms. Keep your shoulders directly over your elbows.
- Moving your toes backward, you can try pressing through your bridge area of your feet and gradually lower your hips back towards your heels, make sure to keep your feet together if comfortable for you.
- Exhale and lower your chest towards your thighs, extending your arms forward in front of you.
- Rest your chin or forehead on the mat, depending on your flexibility and comfort level.
- With proper breathing, hold the position for 40-60 sec, feeling stretch in hips and lower back.
- Inhale and lift your torso to come back into your starting position.
Benefits : High level of cortisol, a stress hormone can lead to overeating and weight gain. Child’s pose is a relaxing yoga posture which can help to lower cortisol levels and hence can help reduce stress. By reducing stress, Child’s pose can indirectly support weight loss. If your digestive system is not functioning properly, it can be a barrier to weight loss. Child pose is known to improve digestion by stimulating the digestive organs, improved digestion can help to support weight loss efforts by allowing the body to better absorb nutrients from the food.
Precautions : Don’t perform this exercise if you have neck, ankle, knee injury. Also if your are pregnant or having other medical conditions, don’t perform this exercise or consult with your doctor.
10. Tree Pose
Tree pose also known as Vrikshasana, It is a standing pose that helps to improve strength, stability, balance and concentration. Here are some steps for performing this asana :
Steps : 1. Begin this yoga asana in standing position ( Tadasana ) with your feet shoulder width apart and arms should be at your sides.
- Balancing the left leg, put your right feet in the inner side of your left thigh or if it is not comfortable you can put your right feet on your left leg calf.
- Equally press your both feet to create proper balance.
- Keeping your shoulder down and relaxed, engage your core muscles and spine.
- Bring your hands in prayer position in front of your chest and gently raise your arms over your head.
- Hold this position for 40-60 seconds, focusing on your balance.
- After holding, slowly ring your right feet on the ground and arms to the sides ( just like in the starting position ).
Benefits : This yoga pose helps to improve mental clarity and focus as it requires high level of concentration and focus to balance the entire body on one foot. Focus and deep breathing in tree pose can promote relaxation, which can reduce stress and anxiety levels. This yoga pose helps to improve balance and stability in whole body. In addition to enhancing balance and stability, the tree pose strengthen the muscles of the legs , core, and hip, which can improve overall body strength.It also helps to prevent back pain by strengthening the muscles in the back and shoulders.
Precautions : To prevent knee injury, try not to place your foot on knee area ( instead of this you can place your foot below or above the knee ). Surface should be stable, otherwise their are high chances of injury on unstable surfaces.
