Yoga Asanas for Weight Loss
There are hundreds of poses in Yoga for almost every muscle in the human body, but there are certain yoga poses that are great for weight loss. Let’s take a look at 5 asanas poses that will aid you in your weight loss journey.
Table of Contents
Plank Pose (Kumbhakasana)
The Kumbhakasana or Plan is one of the most common Yoga poses which has made its way into gyms and workout routines around the world. Planks are great to build core strength. Even though the pose itself doesn’t look too hard, once you get into position it won’t take you long to realize it’s absolutely burning your abs.
To get into a plank you should assume a modified push-up position with both your forearms and elbows rested against the floor. Your elbows need to be directly under your shoulders and you should be looking directly at the floor. Your feet need to be together with only your toes contacting the floor. If you are performing it right your body will be in a perfectly straight line from the crown of your head to your heels.
Warrior II (Virabhadrasana II)
The Virabhadrasana II or Warrior II pose will help you improve balance as well as strengthen your groin, thighs, and shoulders. As this is quite a strenuous pose to hold it also helps build stamina and concentration, tools you require to successfully train and lose weight.
To get into the Warrior II pose you will need to place your left foot about 3 ½ to 4 feet behind your right foot and point your toes at a 90-degree angle away from you. Make sure the heel of your right foot is in line with the heel of your left foot.
Pressing down with the pinky toe of your left foot to prevent your foot collapsing on its arch, inhale and lift your arms alongside your body with your palms facing down. Look straight ahead towards the middle finger of your right hand and maintain this pose anywhere from 5 to 10 breaths.
Warrior III (Virabhadrasana III)
The Warrior III concentrates the stress on your buttocks. In addition to toning your glutes, this pose also helps strengthen your things, lower back, and arms. To make this a little tougher and get better results you can contract your abs while holding the pose, this will help improve balance and will burn belly fat more effectively.
To assume the Warrior III pose you should start with the Mountain Pose (Tadasana). From the mountain pose slowly inhale and raise your arms above your head. While exhaling slowly raise your right leg straight and behind you while bending your torso forward.
Engaging your core and maintaining a relaxed neutral neck position hold this position for anywhere between 5 to 10 breaths. Alternate this movement between legs to develop good overall strength and balance. The engagement of your core during this exercise is crucial to burning belly fat.
Triangle (Trikonasana)
The Trikonasana or Triangle Pose is a slightly more advanced pose than the other three and might require a little more flexibility. This pose will strengthen your legs, ankles, knees, arms, and chest. The other effect is that it improves digestive function, thereby, aiding you in your weight loss.
To assume the Trikonasana you should begin in the Mountain pose. From here, place your right hand on the outside of your right leg, and while inhaling raise your left hand straight above your head. While gently exhaling bend forward and twist to the right to place your left hand beside your right foot, remaining in this position raise your right hand straight up towards the sky, follow the tip of your right hand with your eyes to make sure your neck is in the correct position. Hold this position for 5 breaths, and gently return to the Mountain Pose. Alternate this movement on either side.
Downward Dog (Adho Mukha Svanasana)
Downward Dog is one of the most effective poses to tone your entire body and help with overall weight loss. This powerful pose will strengthen your arms and shoulders and will tone your core and waist, along with this it will also stretch out your hamstrings, calves, and spine and will increase the blood flow to your brain.
To assume the Downward Dog Pose you will need to start on all fours, with your knees directly under your hips and shoulder’s length apart. From here move your hands straight out in front of you while lowering your torso towards the floor. Once your palms are stretched out in front of you and firmly placed on the ground, proceed to slowly raise your hips while planting the ball of your feet into the floor. While straightening out your legs you will feel the stretch on your hamstrings. Hold this position for 10 breaths and release.
Yoga is one of the oldest forms of exercise in the world and has a plethora of health benefits for the mind as well as the body. So if you have tried everything in your power to reduce your weight but haven’t got the results you wanted, trying yoga for weight loss might be a good way to go.
