Top 24 best yoga poses for weight loss

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Top 24 best yoga poses for weight loss

We all want to lose weight quickly and be healthy, right? But what does most of us do for this? We make a firm decision to perform certain exercises, which we postpone every day for tomorrow. The results of the exercises that are performed quickly and hard, to put it mildly, are not the same.

The game includes yoga, with which you can achieve harmony.

Yes, of course you will need to make some efforts, but you can also enjoy the process!

Yoga Poses

 

Bridge Pose

 

Performance

Lying on your back. Bend your knees and keep your legs thighs wide. Make sure your knees and ankles are at a right angle. Keep your arms close to your body with your palms down. Inhale gently and slowly lift your back from the floor. Straighten the shoulder blades and shoulders, chin away from the chest. Maintain body weight with shoulders, arms and legs. Both hips should be parallel to each other and relative to the floor. Keep breathing gently.

Hold the position for a few minutes, and then as you exhale return to the starting position.

Benefit:

  • Gives a good stretching of the chest, abdomen, neck and spine.
  • Helps improve digestion.
  • Soothes the brain, and reduces anxiety and stress.

Contraindications:

  • Refrain from performing this pose if you are suffering from a neck injury or a back injury.

Bhekasana (Frog Pose)

 

Performance:

Lie on your stomach. Stretch your arms back and try to grab your legs, bend your knees and pull your heels up to your buttocks. As you exhale, lift the chest and pull the shoulder blades towards each other. Make sure your heels touch your hips and hold your toes. Hold this position for about a minute and gradually return to the starting position.

Benefit:

  • Stretching the abdomen and chest.
  • Improved posture.
  • Stimulation of the abdominal organs.

Contraindications:

  • If there are injuries to the neck, back or shoulders, it is not recommended to perform the pose, as well as to suffering trainees from migraine or high blood pressure.

Dhanurasana (Pose of Onions)

 

Performance:

Lie on the floor, on the stomach. Put your hands along your body, palms up. Exhale and bend your knees so that the heels are closer to the buttocks. Put your hands back and clasp your ankles. Make sure your knees are shoulder width apart. Inhale and lift the heels of the buttocks, and at the same time lift the hips from the floor.

Squeeze the shoulder blades and open the chest. Be sure not to hold your breath. Stay in this position for 20 seconds before returning to the starting position on the exhale. Lie calmly for a few seconds.

Benefit:

  • It liberates and strengthens the stomach and chest.
  • Improves posture.
  • Stimulates the organs of the neck and abdomen.

Contraindications:

  • People with high or low blood pressure, migraine, insomnia, and lower back or neck injury should refrain from performing this pose.

Shalabhasana (Locust Pose)

 

Performance:

Lie on your stomach, arms close to your body. Palms face up and forehead on the floor. Direct the big toes towards each other – it will turn the hips internally. Strain the buttocks. As you exhale, lift your head, upper torso, arms and legs from the floor. Raise your legs and heels off the floor, and make sure that your thumbs are facing each other. Raise your arms so that they are parallel to the floor, and stretch them forward. Tighten your arms and pull them towards the ceiling. Look forward or slightly up. Keep the back of the neck straight. Stay in this position for 30 seconds. Exhale and return to the starting position.

Benefit:

  • Opens and strengthens the shoulders, chest and abdomen.
  • Stimulates the abdominal organs.
  • Relieves stress and improves posture.

Contraindications:

  • If there is a headache or a serious back injury, refrain from performing this pose. Persons with neck injuries can support their foreheads on a thick folded blanket several times.

Paripurna Navasana (Boat Pose)

 

Performance:

Sit on the floor, legs slightly apart. Put your hands on the floor a little behind your hips, your toes pointing. Raise the sternum forward and lean back slightly. Keep the front of the body tense. As you exhale, bend your knees, and lift your legs off the floor. Hips at an angle of 45 degrees relative to the floor. Stretch your arms forward with your legs so that they are parallel to each other and to the floor. Try to hold the position for 20 seconds. Return to the starting position.

Benefit:

  • Strengthens the stomach.
  • Stimulates the kidneys and intestines.
  • Relieves stress and improves digestion.

Contraindications:

  • Persons suffering from asthma, diarrhea, headache, heart disease, and low blood pressure should not perform this position. During pregnancy and menstruation, it is better to refrain from performing this position. In case you have neck injuries, do this pose with your back near the wall.

Pavanmuktasana (wind release position)

 

Performance:

Lie on your back and keep your legs straight. Relax. As you exhale, lift your legs and bend them at the knees. Wrap your legs with both hands, and try to press them to the stomach.

Touch your chin to your knees. We’ll have to raise a little head. Stay in this position for about 20 seconds, and return to the starting position on the exhale.

Repeat.

Benefit:

  • Stimulates the abdominal organs, thereby increasing their effectiveness and improving digestion.
  • Eliminates constipation.
  • Helps reduce fat in the abdominal area.

Contraindications:

  • Those who had surgery in the abdominal cavity, and not another 2 months after it, it is better to refrain from performing this position. Anyone who suffers from a hernia or adhesions should also stay away from performing this pose.
  • Pregnant women are strictly forbidden to perform this exercise.

Ardha Matsyendrasana (Sage Pose Left)

Performance:

Sit on the floor, stretch your legs straight ahead. Bend your knees, put your feet on the floor. Lower the left foot to the floor, and the right foot on the left side above the left foot. Let her stand on the square outside your left thigh. Make sure the outside of your left foot is on the floor. Hold your right hand opposite the area of the right buttock, place your left hand on the right thigh. Now exhale and turn towards the inner side of the right thigh. Stay in this position for about 30 seconds, and then return to the starting position.

Repeat the other way.

Benefit:

  • Stimulates the function of the liver and kidneys.
  • Stimulates digestion.
  • According to traditional texts, this position increases appetite.

Contraindications:

  • In case of back or spinal injuries, refrain from performing this pose, or perform it only under the supervision of a professional.

Vakrasana (Snail Pose)

 

Performance:

Sit comfortably in a straight leg position. Expand the body to the right, extending the right leg and bending the left leg at the knee. Keep your left hand down, slightly away from the body, bend your right hand and place it on the outside of your left thigh. Stay in this position for about 10 seconds and return to the starting position. Breathe normally. Repeat on the other side.

Benefit:

  • Helps reduce fat in the abdominal area.
  • Strengthens the spine.

Contraindications:

  • People with serious back complaints, pregnant women and people who have recently undergone surgery should avoid performing this pose.

Bhujangasana (Cobra Pose)

 

Performance:

Lie on the mat so that your forehead touches the ground. Bend your elbows, and place your palms under your shoulders and close to your body. Stretch your legs in such a way that the tops of your feet touch the ground. Inhale, slowly straighten your arms and lift your chest. Keep doing this until you lift your upper body (up to the navel). Make sure the buttocks and shoulders are in tension. Stay in this position for about 20 seconds. Return to the starting position on the exhale.

Benefit:

  • Stimulates the abdominal organs.
  • Relieves stress.
  • Opens the chest and abdomen.
  • According to traditional writings, this posture increases body temperature and eliminates ailments.

Contraindications:

  • Persons suffering from back injuries, headaches, as well as pregnant women should refrain from practicing this posture.

Padahastasana (tilt with the capture of the foot)

 

Performance:

Stand straight, feet shoulder-width apart. As you exhale, sink to your hips, and touch your legs with your palms. Try to place your palms under the soles of your feet. Make sure you do not bend your legs during the process. Maintain position for a few seconds.

Return to the starting position.

Benefit:

  • The abdominal organs are stimulated, thereby improving the health of the digestive system.

Contraindications:

  • Persons with severe back problems should refrain from performing this posture.

Trikonasana (Triangle Pose)

 

Performance:

Stand straight, feet shoulder-width apart. Turn your left foot slightly to the right side and your right foot 90 degrees. Spread your hips straight. As you exhale, put your right hand on your shin or on the floor next to your right foot. Stretch your left hand to the ceiling. Keep it straight. You can turn your head towards your left hand. Maintain this posture for about 30 seconds, then, with a breath, return to the starting position.

Benefit:

  • Improves digestion.
  • Relieves stress.
  • Stimulates the organs in the abdominal cavity.
  • Relieves back pain.

Contraindications:

  • If you feel pain in your neck, do not turn your neck to look up. Instead, keep looking straight ahead.

Paschimotanassana (Seated forward leaning)

 

Performance:

Sit on the floor, legs straight ahead. On the exhale, keeping the front part of the body long, lean forward from the hip joints. You can stretch, until you clasp your legs with your hands. If this is not possible, try to fasten the strap around the legs, and firmly hold the belt. Maintain the position for one minute, then return to the starting position.

Benefit

  • Improves digestion.
  • Soothes anxiety and reduces fatigue.
  • Relieves stress.
  • According to traditional texts, this posture can increase appetite and leads to weight loss.

Contraindications:

  • Persons suffering from back injuries should perform this position under the guidance of a professional.

Shirshasana (Headstand)

 

Performance:

Use a folded blanket under the head and forearm. Knees on the floor. Twist your fingers together, place your elbows on the floor (make sure they are shoulder-width apart). Place the crown on the floor. While inhaling, lift your knees off the floor. Move your legs closer to your elbows. Raise your hips up, tighten the shoulder blades, and lift your legs off the floor. Be sure to lift both legs up at the same time. Make sure the legs are right perpendicular to the floor. Pull the heels to the ceiling. Keep your body evenly balanced on both forearms. Initially, you can try to hold a pose for 10 seconds. Then you can return to the original position on the exhale. Make sure both feet touch the floor at the same time.

Benefit:

  • It tones the abdominal organs and improves digestion.
  • Strengthens the arms, legs and spine.
  • Soothes the brain and relieves stress.

Contraindications:

  • People with neck, heart, and blood pressure should not perform this position.
  • Pregnant women should refrain from performing this pose.
  • Persons with back injuries and headaches should not do this exercise.

Sarvangasana (shoulder stand)

 

Performance:

Spread a pair of thick blankets. Lie on the blanket with your shoulders and head. The rest of the body on the floor. Place your hands near your body and bend your knees.

Put your hands on the floor, and push your feet off the floor. Continue to raise your legs until your knees are on your face. Stretch your arms forward, bend your elbows, and bring them close to each other. Place your palms on your back. As you exhale, lift your knees bent towards the ceiling and straighten them. Try to lift the upper part of the spine from the floor, and look at the chest.

Stay in this position for 30 seconds, after which, as you exhale, you can descend, bending your knees and rolling your body slowly to the floor.

Benefit:

  • Stimulates the thyroid gland and abdominal organs.
  • Improves digestion.
  • Reduces fatigue.
  • Tones the legs and buttocks.

Contraindications:

  • People with neck, heart, and blood pressure problems should not perform this posture.
  • Pregnant women should refrain from performing this pose.
  • Persons with back injuries and headaches should not do this exercise.
  • Do not perform a pose without prior experience or unsupervised professional.

Halasana (Plow Pose)

 

Performance:

Stand up on your shoulders. After that, move your legs down over your head.

Let your arms stretch back to support your position.

Benefit

  • Reduces stress and fatigue.
  • Stimulates the abdominal organs.
  • Soothes the brain.

Contraindications:

  • Persons suffering from diarrhea or neck injuries should not perform this position.
  • If you have asthma or high blood pressure, you should not practice this position. It is also prohibited for pregnant women.

Virabhadrasana (Warrior’s Pose)

 

Performance:

Stand right on the floor. Exhale, and jump place your feet at a distance of about a meter from each other. Raise your hands so that they are perpendicular to the floor and parallel to each other. Turn your left foot about 45 degrees to the right, and your right leg 90 degrees to the right. Exhale and turn the torso to the right.

Exhale again and bend the right knee so that the shin is perpendicular to the floor.

Keep your left leg straight. Spread palms opposite each other. You can slightly tilt your head back and look at your fingertips.

Stay in this position for about 10 seconds and return to the starting position.

Repeat with the other leg.

Benefit

  • Strengthens the stomach, lungs and chest.
  • It also strengthens the back muscles.
  • Strengthens the hips, calves and ankles.

Contraindications:

  • Do not perform if you have heart problems.
  • People with shoulder problems should keep their arms parallel to each other.
  • People with neck problems should keep their head in a neutral position, and not look up.

Uthita Hasta Padangushthasana (Pulling a straight leg forward)

 

Performance:

Stand up straight. Raise your left knee to your stomach. With your left hand, through the inside of the thigh, grab the finger of your left hand. Inhale and stretch your left foot forward. Be sure to straighten the knee as much as possible. Breathe smoothly, stand steadily, hold this position for 30 seconds. Inhale and bring your left foot back to the center. Repeat with the other leg.

Benefit

  • Improves balance.
  • Strengthens the legs, ankles, and back.

Contraindications:

  • Persons with injuries to the ankles or lower back are not recommended to perform this pose. It is better to perform this position in the presence of an experienced instructor.

Garudasana (eagle posture)

 

Performance:

Stand straight. Bend your knees slightly and lift your left leg. Balancing on the right leg, throw the left thigh on the right. With your left foot, fasten on the calf of your right leg and on your right calf. Stretch your arms forward parallel to the floor. Cross your arms in front of you so that your right hand is above your left. Bend your elbows, and wrap your right arm around your left, and both palms are facing each other.

Raise the forearm so that they are perpendicular to the floor.

Stay in this position for about 15 seconds, then you can relax and return the arms and legs to the starting position.

Benefit

  • Improves concentration and balance.
  • Strengthens the ankles and calves.
  • Stretches the hips, shoulders and upper back.

Contraindications:

  • If you have a knee injury it is best to refrain from performing this pose.

Vasishthasana (sage pose)

 

Performance:

Lie on the mat, on the right side. Make sure the legs are above each other.

Now, stretch your right hand and raise your body. The idea is to support the body on the right hand. Stretch your left hand out towards the ceiling. Turn your head up and look at your left thumb. Stay in this position for 10 seconds. Return to the starting position and repeat on the other side.

Benefit

  • Stretches the rectus abdominis muscle, arms and legs.
  • Increases overall body balance.

Contraindications:

  • If you have problems with your wrists, elbows, or shoulders, you should avoid this pose.

Ardha Chandrasana (crescent posture)

Performance:

Stand straight, feet shoulder-width apart. Extend your right arm, and bend the torso to the right. Continue to bend down until you touch the floor with your right hand. At the same time, lift your left leg into the air, so that it forms a straight line with the torso. Stretch your left hand straight up. Stay in this position for about 30 seconds, and return to the starting position. Repeat the other way.

Benefit

  • Strengthens the abdomen, hips, buttocks, and spine.
  • Improves digestion and balance.
  • Relieves stress.

Contraindications:

  • People with neck problems should not turn their head to look up.
  • People with headache, low blood pressure and insomnia cannot perform this position.

Utkatasana (Pose chair)

 

Performance:

Stand up straight. Stretch your arms up in the air. Bend your knees and get down, so that your hips are parallel to the floor (as if you are sitting on a chair).

Stay in this position for about 15 seconds, and then return to the starting position.

Benefit

  • Stimulates the abdominal organs, diaphragm and heart.
  • Opens the shoulders and chest.

Contraindications:

  • If you have low blood pressure, or insomnia should stay away from this posture.

Tittibhasana (firefly posture)

 

Performance:

Sit on the floor, legs apart a little less than the width of the shoulders. Move the torso between the legs. Place your arms and shoulder portion under your hips. Lift yourself gently, place your hands on the floor, and slowly lift your legs (transfer the weight from your feet to your hands). Inhale and move your hips apart as much as possible. Try to keep your legs parallel to the floor. Straighten your arms, straighten your chest, and bring the shoulder blades together.

Gently lift your head and look forward. Continue to breathe slowly and maintain posture for about 15 seconds. Exhale and lower your legs to the floor.

Benefit

  • Strengthens the back.
  • Strengthens hands and wrists.
  • Improves balance.

Contraindications:

  • If you have problems with shoulders, elbows, wrists and lower back, do not perform this pose.

Ardha Chakrasana (Half Bridge)

 

Performance:

Lie on the floor, legs together, arms at your sides. Exhale slowly, push the pelvis forward and up. Keep your arms straight towards your legs. Stay in this position for about 15 seconds, after which you can inhale and return to the starting position.

Exhale and lower the pelvis.

Benefit

  • It stimulates the abdominal organs and helps digestion.
  • Eliminates back pain.
  • Regulates blood pressure.
  • Increases lung volume.

Contraindications:

  • Persons suffering from peptic ulcer or hernia should refrain from performing this posture.
  • Pregnant women and people with spinal problems should stay away from this position.

Ardho Mukha Shavanasana (Pose of a dog, face down)

 

Performance:

Place your palms and knees on the floor. Make sure your knees are directly under your hips, and your arms slightly in front of your shoulders. As you exhale, lift your knees off the floor.

First lift your heels off the floor. Raise the pelvis to the ceiling. Exhale and straighten your knees. Bring the shoulder blades together, and keep your head between your forearms. Stay in this pose for a minute. Exhale Bend your knees and get down on the floor, return to the starting position.

Benefit

  • Improves digestion.
  • Relieves fatigue and back pain.
  • Charges the body.
  • Soothes the brain and relieves stress.

Contraindications:

  • Pregnant women do not perform this pose.
  • In case you have high blood pressure or headache, keep the head with a roller so that the head is flush with your hands.
  • Do not perform this position if you have diarrhea.

There is no doubt that these exercises will help you burn fat and become slim. But there are other techniques that should pay attention, for example, pranayama and diet.

Pranayama:

These yoga poses for weight loss, of course, help in the loss of extra pounds and make slimmer. But they are more effective if carried out together with pranayama.

Pranayama breathing exercises, which includes control over your breathing. Here are a few steps for practicing pranayama:

Take a deep breath. Close your right nostril with your right thumb.

Inhale with your left nostril and exhale with your left. Try to breathe with your left nostril, then with your right.

Inhale always slowly. This will help clear the nasal passage. Those with breathing problems should consult a physician before practicing.

Yoga is considered as an effective option for weight loss, because it is a mixture of warm-up exercises, asanas and breathing techniques. Pranayama increases metabolic rate, and, therefore, burns calories at a much faster rate. It generates heat in your body and also improves blood circulation. In addition, it was found that the skin glows from pranayama.

Dietary habits

Diet is an important component during the practice of asanas and pranayama for weight loss. The main aspect of yoga is that diet is its main part. After eating, it should take four hours before doing yoga. You need to control your diet. Also make a specific diet plan that will help reduce unnecessary calories. Yoga and breathing exercises should always be performed on an empty stomach.

After completing a yoga session, for weight loss, loudly repeat ‘Aum’ or ‘OM’ 11 times. The vibrations that this sound creates are pleasurable and the body rejuvenates throughout the day. In addition, this chanting can be done at the beginning of yoga, along with other prayers and mantras.

Do you plan to connect yoga to your regular workout to lose weight? Then try these above tips, asanas and breathing exercises for weight loss. Good practice!

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