In this article, we have suggested different Yoga Asanas for losing weight quickly and easily. Weight plays an important role in everyone’s life. Ideal weight depends on two factors that are age and height. For some gaining weight is difficult and for some losing weight id difficult. Weight is one of the most important factors for many health conditions and disease. So, it is important to maintain an ideal weight for living a healthy life. Nowadays, weight gain is one of the most common health problems, many people are facing.
Causes of Weight Gain
- Poor lifestyle
- Genetics
- Lack of physical activity
- Overeating
- Drinking alcohol
- Eating foods rich in fat.
- Stress
There are many ways to lose weight such as through exercise, aerobics, medical treatment, Acupuncture, Food supplements etc. However, these methods might be difficult for some due to age or can have some side effects. One of the safest and easiest ways to lose weight quickly and easily is through Yoga Asanas. Studies have shown that yoga helps reduce levels of stress hormones and promotes insulin sensitivity. It is a signal to your body to burn food rather than store it as fat. Here are the following yoga asanas for losing weight quickly and easily at home.
Yoga Asanas for Losing Weight Quickly and Easily
Contents
1.) Bridge Pose (Setu Bandh) to Reduce Weight Fast
Bridge pose is one of the best yoga asanas for losing weight easily.
Benefits of Bridge Pose Asana
- It provides a good stretch to the chest, neck, abdomen and spine.
- Helps enhance digestion.
- Relaxes the brain, and lowers anxiety and stress.
How To Do It
- Lie on your back on the ground.
- Bend your knees and keep your feet and hip distance apart. Make sure your knees and ankles are in a straight line.
- Keep both your arms beside the body with your palms touching down.
- Now, inhale gently and lift your back slowly off the floor.
- Without moving your chin down, roll your shoulders in, and touch your chest with the chin. Support your body weight with your shoulders, arms, and feet.
- Both thighs must be parallel to each other and to the ground.
- Keep your breathing gently.
- Hold the position for a minute, and then come back to the starting position as you exhale.
- Avoid performing this asana if you are suffering neck or back injuries.
2.) Frog Pose (Bhekasana) to Shed Weight
Frog pose is also among the best yoga asanas for loosing weight.
Benefits of Frog Pose Asana
- It helps stretch the chest and the abdomen.
- Enhances posture.
- It helps stimulates the abdominal organs.
How To Do It
- Lie down flat on your abdomen.
- Bring your hands back and try to hold your feet as you fold your knees upwards.
- While inhaling lift your chest and squeeze your shoulders towards each other.
- Make sure your heels are touching your hips, and also keep holding your feet by toes.
- Hold this position for a minute and slowly return to the starting position.
- Do not perform this pose if you are suffering from any injury in your neck, back, or shoulder.
- Also,avoid if you have a migraine or high blood pressure.
3.) Bow Pose (Dhanurasana) to Lose Weight
Bow pose is another fine yoga asanas to burn body fat fast. It also useful to lose neck fat.
Benefits of Bow Pose
- Improves flexibility and strengthens the abdomen and chest.
- Enhances posture.
- It also stimulates the organs of the abdomen and neck.
How To Do It
- Just lie on the floor with your abdomen touching the floor.
- Keep your hands beside your torso, palms facing upward.
- As you exhale, fold your knees in such a way that your heels are close to your hip.
- Bring your hands back and hold your ankles. Make sure your knees are just hip-width apart.
- As you inhale, lift your heels away from your hip, simultaneously lift your thighs away from the ground.
- Press your shoulder blades against your back and stretch your chest. Look in front.
- Make sure you don’t stop breathing.
- Hold this position for 20-30 seconds before you get back to the initial position as you exhale.
- Lie for a few seconds quietly.
- Avoid if you have high or low blood pressure, insomnia, migraine and any back or neck injury.
4.) Locust Pose (Shalabhasana) to Shed Weight Fast
One of the best yoga asanas for loosing weight is locust pose. it mainly helps in reducing belly fat.
Benefits of Locust Pose
- Strengthens and stretches the chest, shoulder and belly.
- Braces the abdominal organs.
- Lowers stress and improves posture.
How To Do It
- Simply lie flat on your belly.
- Keep your arms rested beside your body. Your palms should be facing up and your forehead must be touching the floor.
- Bring your toes towards each other – this will rotate your thighs inwardly. Keep your buttocks firm.
- Exhale and lift your head, arms, upper torso and legs away from the ground.
- Keep your legs and heels firm and make sure ensure your toes are turned towards each other.
- Raise your arms in such manner that they are parallel to the ground. Stretch them through your fingertips.
- Push your arms towards the ceiling.
- Look slightly upwards or forward. Keep the back your neck upright.
- Hold this position for 30 seconds. Exhale and get back to the starting position.
- Avoid if you have a headache or suffering serious back injury.
- Individuals with neck injuries can support their forehead with a folded blanket.
5.) Boat Pose (Nauka Chalan) to Burn your Fat Easily
Boat pose is also among the excellent yoga asanas for losing weight.
Benefits of Boat Pose
- Brace the abdomen and hip flexors.
- Enhances the function of kidneys and intestines.
- Give relief from stress and improves digestion.
How To Do It
- Sit on the ground with your legs stretched straight before you.
- Keep your hands on the floor a little behind your buttocks, and fingers pointing towards feet.
- Slowly Lift through your breastbone and slightly lean back.
- Keep the front of your torso stretched.
- As you exhale, fold your knees, and lift your feet off the ground. Your thighs should make an angle of 45 degrees with the floor.
- Stretch your arms next to your legs. They must be parallel to each other and to the ground.
- Try to hold the position for 20 seconds. Get back to the initial position.
- Avoid if you suffer from diarrhea, asthma, headaches, heart ailments, and low blood pressure.
- Pregnant and menstruating women should also avoid.
6.) Wind-releasing Pose (Pavanmuktasana) to Burn Fat
Another yoga asanas for losing weight is a wind releasing pose.
Benefits Wind- releasing Pose
- Braces the abdominal organs, hence encourage their efficiency and improves digestion.
- Gives relief from constipation.
- Helps reduce fat in the abdominal area.
How To Do It
- Simply lie down on your back. Keep your legs straight and relax.
- While inhaling, lift your legs, and fold them at the knees.
- Hold the legs with your hands, and try to press them against your stomach.
- Try to touch your chin with your knees. You might have to lift your head up a bit to do.
- Hold this position for 20 seconds, and go back to the starting position as you exhale.
- Avoid if you had an abdominal surgery.
- Pregnant women and Hernia or piles patient should also avoid.
7.) Ardha Matsyendrasana to Reduce Weight Naturally
This is also one of the most easiest yoga asanas for losing weight.
Benefits of Ardha Matsyendrasana
How To Do It
- Just sit on the floor with your legs stretched out straight before you.
- Folding your knees, place your feet on the ground. Slide your right foot under your left leg.
- Make sure the outer part of your right leg is on the floor.
- Keep your left foot over your right leg. Let it stand on the area outside your right hip.
- Pressing your left hand against the area behind your left buttock, keep your left upper arm over your left thigh.
- Exhale and turn towards the inner part of your left thigh.
- Maintain this position for 30 seconds, and return to your starting position.
- Repeat on the other side.
- Avoid if you have a spinal injury or back pain.
8.) Half Spinal Twist Pose (Vakrasana) to Get Slim Fast
Benefits of half spinal twist pose
- Help to lose fat in the abdominal area.
- Braces the spine.
How To Do It
- Simply sit down in a cross-legged position.
- Now turn only your lower body towards the left, extending your left leg and folding your right leg at the knee.
- Keep your right arm down, a little away from the body, fold your left hand and keep it on the outer side of your right thigh.
- Maintain this position for 10 seconds.
- Return to the starting position. Breathe normal.
- Repeat it on the other side.
- Avoid if you suffer the serious spinal problem.
- Pregnant women and abdominal surgery patient should also avoid.
9.) Cobra Pose (Bhujangasana) to Get Rid of Excess Fat Fast
Benefits of cobra pose
- Enhances the abdominal organs.
- Makes you stress-free.
- Stretches the abdomen and chest.
- This pose also increases body heat and fight ailments.
How To Do It
- Lie on the floor in such a way that your forehead touches the floor.
- Fold your elbows, and keep your palms below your shoulders and close to your body.
- Extend your feet such that the tops of your feet touch the floor.
- Slowly Inhale, straighten your arms and lift your chest. Keep on doing till you have lifted your upper body till your navel.
- Make sure your hips and shoulders are firm.
- Hold this position for 20 seconds. Return to the initial position as you exhale.
- Avoid if you have back injury, headache, or carpal tunnel syndrome.
- Pregnant women should also refrain.
10.) Padahastasana to Reduce Body Fat Fast
This is one of the most effective yoga asanas for losing weight.
Benefits of Padahastasana
- Stimulate abdominal organs, hence enhances the digestive health.
- Maintains heart beat rate gives relief from physical and mental exhaustion.
How To Do It
- Just stand straight with your feet hip-width apart.
- While exhaling, fold from your hips, and touch your feet with your hands.
- Try to keep your palms under the soles of your feet.
- Make sure you are not bending your legs while doing.
- Hold this position for a few seconds before returning to initial position.
- Avoid if you suffer severe back problems, spinal disorder.