Here are 7 yoga asanas you should do
When it comes to weight loss, yoga is not favored by many as an effective workout to shed kilos. The low-impact exercise has undoubtedly gained popularity across the globe but is known mostly to increase flexibility and calm your mind.
Contrary to popular belief, yoga can help to burn tons of calories and drop a considerable amount of weight. All you need to do is choose the right kind of yoga asanas and perform it correctly. Here are 7 yoga asanas that may help you lose more weight than any intense workout.
Utkatasana or Chair pose
Step 1: Stand straight with your feet slightly apart from each other.
Step 2: Extend your hands in front of you with your palms facing downwards without bending your elbows.
Step 3: Bend your knees and push your pelvis down as if you are sitting on an imaginary chair.
Step 4: Move your hand overhead in a way that your fingertips point to the ceilings.
Step 5: Lengthen your spine, look front and try to relax in this position.
Step 6: Pause for a while and inhale and exhale in the position.
Trikonasana or Triangle Pose
Step 1: Stand straight on the ground with your legs 2 feet apart.
Step 2: Inhale and lift both your hands sideways to bring them in line with your shoulders. Your hands should be parallel to the ground and your palms should face downwards.
Step 3: Exhale, bend your torso to the right, then hinge from the hips to take your right hand downwards and touch your right foot.
Step 4: Raise the left hand towards the ceiling and look upwards.
Step 5: Stay in this position for 10-20 seconds, then come back to the starting point. Repeat the same on the other side.
Virabhadrasana 2 or Warrior 2
Step 1: Stand on the ground with your feet hip-width apart and your arms by your sides.
Step 2: Exhale and take a large step to your right.
Step 3: Turn your right toes outwards and bend your knees at a 90-degree angle.
Step 4: Turn your left foot inwards at 15 degrees. The heel of your left foot should be aligned to the centre of the right foot.
Step 5: Lift both your arms sideways to bring them to your shoulders level. Your palms should face upwards.
Step 6: Take a few deep breaths in this position, then turn your head to your right and gently push your pelvis down as much as you can.
Step 7: Pause for a few seconds, then come back to the starting position. Repeat the same on the other side.
Dhanurasana or Bow pose
Step 1: Lie on your stomach with your feet hip-width apart and arms by your side.
Step 2: Bend your knees upwards and take your heel towards your butt.
Step 3: Hold the ankles of both legs with your hands.
Step 4: Inhale and lift your chest and legs off the ground.
Step 5: Keep your face straight, pull your legs as much as you can. Your body should be tight like a bow.
Step 4: Pause for 4-5 breaths, then come to the starting position.
Setu Bandha Sarvangasana or Bridge Pose
Step 1: Lie on your back with your knees bent and feet placed firmly on the ground. Your legs should be slightly apart and arms resting by your side.
Step 2: Press the feet into the floor, inhale and lift your hips up rolling the spine off the floor.
Step 4: Press your shoulders and arms on the ground to lift your chest.
Step 5: Engage your legs and butt muscles to lift your hips higher.
Step 6: 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 to each other and hands stretched overhead.
Step 2: Join both your legs and rest your forehead on the ground.
Step 3: Bring your hands underneath your shoulders (palms resting by the side of your chest), keeping your elbows close to the body.
Step 4: Inhale and lift the upper half of your body.
Step 5: Exhale and hold this pose for a few breaths.
Navasana or Boat Pose
Step 1: Sit down on the mat with your knees bent and your feet placed firmly on the floor. Rest your palms by your side.
Step 2: Lift your feet slightly off the floor to bring your shin parallel to the floor. Rest your body weight on your butt.
Step 3: Lean your upper body slightly towards the backward, keeping your spine erect.
Step 4: Hold your torso upright so that it makes a ‘V’ shape with the legs.
Step 4: Flex your shoulder muscles and extend your arms in front of you in a way that it comes parallel to the floor with your palms facing downwards.
Step 5: Engage your core muscle and pause for a few breaths.
Note- The information provided on this page is for general purpose only and should not be taken as professional advice. All the content provided in this page is my own creativity. Thankyou So Much.
