Yoga for Weight Loss

Yoga for Weight Loss

yoga for weight loss

Obesity: Accumulation of fat in body is obesity. It imposes unnecessary strain on heart, circulatory, respiratory and eliminative systems. Due to obesity a person can develop many serious diseases like diabetes, blood pressure, heart diseases, ulcer, paralysis, skin trouble, sleeplessness, arthritis, asthma and many more.

Obesity occurs when a person sits to eat with a tense and worried mind and takes an enormous meal very fast without properly chewing, relaxing, tasting and enjoying food at all.

Proper yoga for weight loss programme needs to be adopted under expert yoga teacher. One needs to do Asana, Pranayama, Shatkarma, Meditation and follow proper Diet.

Asana: In doing yoga for weight loss, asanas are essential to remove blockages, liberate prana, revitalize the mind and activate the endocrine glands. Asana buildup the stamina, energy and vitality slowly and gradually. Weight loss will not happen unless the psychic and pranic energies are rebalanced and glandular mechanisms readjusted.Following are the most effective asanas in yoga for weight loss treatment:

1. Bhujangasana (cobra pose)
yoga for weight loss

Method :

  • Lie flat on the stomach with the legs straight, feet together and the soles of the feet uppermost.
  • Place the palms of the hands flat on the floor, below and slightly to the side of the shoulders, with the fingers together and pointing forward.
  • Position the arms so that the elbows point backward and are close to the sides of the body.
  • Rest the forehead on the floor.
  • Inhale and raise the head then raise the neck and then the shoulders.
  • Straighten the elbows, using the back muscles first, then the arm muscles to raise the trunk further and arch the back.
  • In the final position, the pubic bone remains in contact with the floor and the navel is raised a maximum of 3 cm. Hold the breath.
  • Hold the final position for few seconds.
  • Exhale and return to the starting position by slowly releasing the upper back by bending the arms, lowering the navel, chest, shoulders and finally the forehead to the floor.
  • Practise up to 5 rounds, gradually increasing the length of time in the final position.

Contra-indications: Do not practise this asana in case of:

  • Peptic ulcer.
  • Hernia.
  • Intestinal tuberculosis.

2. Shalabhasana (locust pose)

yoga for weight loss

Method:

  • Lie flat on the stomach with the legs and feet together and the soles of the feet uppermost.
  • The arms may be placed under the body with the palms downward under the thighs.
  • Stretch the chin slightly forward and rest it on the floor throughout the practice.
  • This is the starting position.
  • Inhale and slowly raise both legs as high as possible without straining, keeping them straight and together.
  • Retain the breath and hold the final position for as long as is comfortable without strain.
  • Exhale and slowly lower the legs to the floor.
  • This is one round.
  • Practice up to 5 rounds.

Contra-indications: Do not practise this asana in case of:

  • Heart problems..
  • High blood pressure.
  • Peptic ulcer.
  • Hernia.
  • Intestinal tuberculosis.

3. Dhanurasana (bow pose)

yoga for weight loss

Method:

  • Lie flat on the stomach with the legs and feet together, and the arms and hands beside the body.
  • Bend the knees and bring the heels close to the buttocks.
  • Clasp the hands around the ankles.
  • Place the chin on the floor.
  • This is the starting position.
  • Inhale and lift the thighs, chest and head together. Keep the arms straight.
  • In the final position the head is tilted back and the abdomen supports the entire body on the floor.
  • Retain the breath or practice slow deep breathing and hold the final position for as long as is comfortable.
  • Exhale and slowly relax the leg muscles, lower the legs, chest and head to the starting position.
  • Practise up to 5 rounds.

Contra-indications: Do not practise this asana in case of:

  • Heart problems..
  • High blood pressure.
  • Peptic ulcer.
  • Hernia.

4. Paschimottanasana (seated forward bend pose)

yoga for weight loss

Method:

  • Sit on the floor with the legs outstretched, feet together and hands on the knees.
  • Inhale and raise both the hands.
  • Exhale and slowly bend forward from the hips, sliding the hands down the legs.
  • Try to grasp the big toes with the fingers and thumbs. If this is impossible, hold the heels, ankles or any part of the legs that can be reached comfortably.
  • Move slowly without forcing or jerking.
  • Keeping the legs straight and utilizing the arm muscles, not the back muscles, begin to bend the elbows and gently bring the trunk down towards the legs, maintaining a firm grip on the toes, feet or legs.
  • Try to touch the knees with the forehead.
  • Do not strain.
  • This is the final position.
  • Breathe slowly and deeply in the final position.
  • Slowly return to the starting position.
  • Practice up to 3 to 5 rounds.

Contra-indications: Do not practise this asana in case of:

  • Slipped disc.
  • Sciatica.
  • Hernia.

5. Padahastasana(hand to foot pose)

yoga for weight loss

Method:

  • Inhale and raise and stretch both arms above the head, keeping them shoulder width apart.
  • Bend the head, arms and upper trunk slightly backward.
  • Exhale and bend forward from the hips until the fingers or palms of the hands touch the floor on either side of the feet.
  • Bring the forehead as close to the knees as is comfortable.
  • Keep the knees straight.
  • Do not strain.
  • Practice up to 10 rounds and increase gradually.

Contra-indications: Do not practise this asana in case of:

  • Severe back problems.

6. Chakki Chalanasana (churning the mill)

yoga for weight loss

Method:

  • Sit with the legs stretched out in front of the body with the feet widely separated.
  • Interlock the fingers of both hands and hold the arms out straight in front of the chest.
  • Exhale and bend forward as far as possible without straining.
  • Rotate to the right so that the hands pass above the right toes and as far to the right as possible without straining.
  • Inhale and lean back as far as possible on the backward swing.
  • On the forward swing, bring the arms and hands to the left side, over the left toes and then back to the centre position.
  • Keep the arms straight while rotating. Do not bend the arms.
  • One rotation is one round.
  • Practice 15 round clockwise and 15 rounds anticlockwise.

Contra-indications: Do not practise this asana in case of:

  • Severe back problems.

7. Gatyatmak Meru Vakrasana (dynamic spinal twist)

yoga for weight loss

Method:

  • Sit on the floor with both legs outstretched.
  • Separate the legs as far apart as comfortable.
  • Knees should be straight.
  • Exhale and Stretch the arms sideways at shoulder level.
  • Keeping the arms straight, twist to the left and bring the right hand down towards the left big toe.
  • Stretch the straight left arm behind the back as the trunk twists to the left.
  • Keep both arms in one straight line.
  • Turn the head to the left and gaze at the left outstretched hand.
  • Twist in the opposite direction and bring the left hand down towards the right big toe.
  • Stretch the straight right arm behind the back. Turn the head to the right and gaze at the right outstretched hand.
  • Inhale while returning to the centre.
  • This is one round.
  • Practice up to 20 rounds.

Contra-indications: Do not practise this asana in case of:

  • Severe back problem.

8. Naukasana (boat pose)

yoga for weight loss

Method:

  • Lie in the starting position.
  • Inhale and then raise the legs, arms, shoulders, head and trunk off the ground.
  • The shoulders and feet should be no more than 15 cm off the floor.
  • Balance the body on the buttocks and keep the spine straight.
  • The arms should be held at the same level and in line with the toes. The hands should be open with the palms down.
  • Look towards the toes.
  • Remain in the final position and hold the breath.
  • Exhale and return to the supine position.
  • Practice up to 5 rounds.

Contra-indications: Do not practise this asana in case of:

  • Cervical
  • Back problems.

9. Kati Chakrasana (waist rotating pose)

yoga for weight loss

Method:

  • Stand with the feet about shoulder width apart and the arms by the sides.
  • Raise the arms to shoulder level, then twist the body to the right.
  • Bring the left hand to the right shoulder and wrap the right arm around the back, bringing the right hand around the left side of the waist.
  • Look over the right shoulder as far as is comfortable.
  • Keep the back of the neck straight and consider the top of the spine is the fixed point around which the head turns.
  • Hold for two seconds, accentuate the twist, gently stretching the abdomen.
  • Return to the starting position.
  • Repeat on the other side to complete one round.
  • Do not strain.
  • Practice up to 20 rounds.

10. Utthanasana (squat and rise pose)

yoga for weight loss

Method:

  • Stand straight with the feet about one metre apart.
  • Toes should be outwards.
  • Interlock the fingers of both hands and let them hang loosely in front of the body.
  • Exhale and bend the knees and lower the body.
  • Keep the arms and shoulders loose and avoid bending forward.
  • Inhale and then return to the upright position.
  • Do not strain.
  • Continue the up and down movement.
  • Practise up to 10 rounds.

Contra-indications: Do not practise this asana in case of:

  • Knee problems.

Yoga for weight loss is a gradual process.By doing asanas, pranayama and following a balanced nutritious diet one is able to remove energy blockages from the body and flow of prana is revitalised which helps to relieve clogged up digestive system and activate the endocrine glands.