Yoga is a spiritual discipline which was developed in ancient India. It includes breath control, medication along with correct body postures which helps in relaxation and is good for health. It provides us flexibility, energy and muscle force. It helps in having better respiratory system and metabolism, also reduces weight. With changing times, it has become more essential for our physical and mental health . On this second session of International Yoga Day, we bring to you top five yoga Asanas to lose weight.
Ardha Chandra Asana or the Half Moon Pose. This pose is great to tone your buttocks, upper and inner thighs. The added stretch on the sides of your tummy, help burn off those unsightly love handles and strengthen your core, helps with weight loss. Avoid this pose if you have digestive disorders, a spine injury or high blood pressure, avoid doing this pose. Stand with your feet together. Raise your hands above your head and clasp your palms together, extend the stretch by trying to reach for the ceiling. Exhale, and slowly bend sideways from your hips, keeping your hands together. Remember not to bend forward and keep your elbows straight. You should feel a stretch from your fingertips to your thighs. Inhale and come back to the standing position. Repeat this pose on the other side.
Uttanasana or Forward Bending Pose. This aasana stretches the hamstrings and puts pressure on the muscles of the abdomen. It also makes the blood rush to your head, helping your body switch from the sympathetic to the parasympathetic nervous system, helping you relax. To perform this pose, stand straight. Raise your hands from the front to above your head as you inhale slowly. Then bend forward completely pushing your buttocks back till your palms touch the floor and your forehead touches your knees. Come up slowly to the standing position.
Utkatasana or the Chair Pose. It strengthens the core muscles, thighs and tones the buttocks. Avoid this pose if you have a knee or back injury. Stand straight on your yoga mat with your hands in Namaste in front of you. Now raise your hands above your head and bend at the knee such that your thighs are parallel to the floor. Bend your torso slightly forward and breathe. Stay in this position for as long as you can. Gently go back to the standing position.
Veerbhadrasana or Warrior Pose. This aasana stretches your back, strengthens your thighs, buttock and tummy and helps you lose weight. Avoid this pose if you have high blood pressure, shoulder, knee or back trouble, please perform this pose under the guidance of a trained teacher. Stand with your feet together and hands by your side. Now extend your right leg forward and keep your left leg extended backwards. Gently bend your right knee so that you get into the lunge position. Twist your torso to face your bent right leg. Slightly turn your left foot sideways about 400-600 to give you that extra support. Exhale, straighten your arms and raise your body up and away from your bent knee. Stretch your arms upwards and slowly tilt your torso backwards so your back forms and arch. To get out of this pose exhale and straighten your right knee. Now push off your right leg and come back to your original position. You can use your hands to support you.
Badhakonasana or Cobbler Pose. This aasana reduces fat on your inner thighs and strengthens your spine, muscles of the groin, knees and lower back. It also helps relieve menstrual discomfort and improves digestion. Sit on your yoga mat with your legs stretched out in front of you. Keep your spine erect and bend your legs at the knees, such that the soles of your feet are facing each other. Now with your hands pull your legs in so that your heels touch each other and they are as close to your pelvis as possible. While holding your legs at the ankles, move your thighs up and down, just like the wings of a butterfly. Do these as many times as you can.