When it comes to losing weight, yoga is not a popular one as it is an effective weight loss exercise. Exercise with minimal impact has undoubtedly gained worldwide popularity but is best known for increasing flexibility and calming your mind. Contrary to popular belief, yoga can help you burn tons of calories and lose weight. All you need to do is choose the right kind of yoga asanas and do it right. Here are 7 yoga asanas that can help you lose more weight than any solid workout you just need to follow them properly as per the instructions then you will get to see the effective results.
Table of Contents
Tracking or Seat position
Step 1: Stand with your feet slightly apart.
Step 2: Stretch your arms out in front of you with your palms facing down without bending your elbows.
Step 3: Bend your knees and push your pelvis down as if you were sitting in a chair you are imagining.
Step 4: Move your hand upwards so that your fingers are toward the ceiling.
Step 5: Stretch your spine, look forward and try to relax in this position.
Step 6: Pause for breath and exhale.
Trikonasana or Triangle Pose
Step 1: Stand up straight with your legs two feet apart.
Step 2: Take a deep breath and raise both hands to keep them in line with your shoulders. Your hands should be in line with the ground and your palms should be facing downwards.
Step 3: Breathe, bend your torso to the right, then hold the waist to take your right hand down and touch your right foot.
Step 4: Raise your left hand towards the ceiling and lookup.
Step 5: Sit in this position for 10-20 seconds, then return to the starting position. Repeat the same on the other side.
Virabhadrasana 2 or Hero 2
Step 1: Stand with your feet separated by the width of your hips and your arms at your side.
Step 2: Take a deep breath and take a big step to your right.
Step 3: Turn your right toes outwards and bend your knees at a 90-degree angle.
Step 4: Rotate your left foot within 15 degrees. The heel of your left foot should be aligned with the area of your right foot.
Step 5: Raise both arms to bring them to shoulder level. Your palms should be facing upwards.
Step 6: Take a few deep breaths in this position, then turn your head to the right and gently press your pelvis down as far as possible.
Step 7: Pause for a few seconds, then return to the starting position. Repeat the same on the other side.
Dhanurasana or Bow pose
Step 1: Lie on your stomach with your feet wide apart and your arms at your side.
Step 2: Bend your knees up and take your heel towards your hips.
Step 3: Press the ankles of both limbs with your hands.
Step 4: Breathe in and lift your chest and legs off the floor.
Step 5: Keep your face straight, pull your legs as high as possible. Your body should be as strong as a bow.
Step 4: Pause 4-5 breaths, then get to the starting point.
Setu Bandha Sarvangasana or Bridge Pose
Step 1: Lie on your back with your knees bent and your feet firmly placed on the floor. Your legs should be slightly apart and your arms should rest on your side.
Step 2: Press your feet down, breathe and lift your hips and bend your spine down.
Step 3: Press your shoulders and arms down to lift your chest.
Step 4: Tighten your legs and buttocks to lift your hips.
Step 5: Hold this position for 4-8 breaths, then return to the starting position.
Bhujangasana or Cobra pose
Step 1: Lie on your stomach with your feet close and your hands outstretched.
Step 2: Join both legs and place your forehead down.
Step 3: Bring your hands under your shoulders (palms are placed next to your chest), keeping your elbows close to the body.
Step 4: Breathe in and lift the upper part of your body.
Step 5: Exhale and hold this position to breathe slowly.
Navasana or Boat Pose
Step 1: Sit on the floor with your knees bent and your feet firmly placed on the floor. Put your palms next to you.
Step 2: Raise your feet slightly to bring your shin down. Put the weight of your body on your butt.
Step 3: Tilt your upper body slightly backward, keeping your spine straight.
Step 4: Hold your body straight to form a ‘V’ with your legs.
Step 5: Tighten your shoulder muscles and stretch your arms out in front of you with your palms facing down.
Step 6: Hold your spine and pause for a few breaths.