10 Easy yoga poses for weight loss beginners

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Hello guys, are you looking for yoga poses for weight loss?

Are you looking for healthy food for weight loss?

If yes then you have come to the right place.

I hope you will feel good after reading this post and will try it. By doing this, I say with the claim that you will see the effect in a few days.

Have you ever thought about doing yoga or ever about the benefits of yoga? If yes then you will have some idea of yoga.

From my point of view, I feel that many diseases are cured by yoga and you too must have seen many people doing yoga and have seen them healthy.

Are you in search of a healthy life? If yes be with us we will today discuss yoga poses for weight loss and about healthy food.

As you know many people are worried about their fat and want to lose their weight but they didn’t know about the right way to lose their fat. Many people use medicines and many wrong things to lose weight, which is a totally wrong way, this thing can have many wrong symptoms.

By using medicines, you can reduce your weight for some time, but after some time your body will start getting fat again, along with it you will also get many diseases. If you want to live healthy then go through organic things like yoga, organic food, etc.

Is yoga good for weight loss?

There would be a question in your mind that is yoga good for weight loss? So you will be happy to know that you can reduce your weight with yoga. There is yoga for weight loss which we will discuss in the next topic. If you do yoga every day, many diseases stay away from you. Many people have lost weight by doing yoga and dieting.

Many people have lost their weight by simply doing yoga and diet. Are you one of them? Click To Tweet

Yoga poses for weight loss

Let us discuss the yoga poses for weight loss by which you will get help for reducing your weight. But before that keep in mind that this process takes some time.

We didn’t claim that your weight will get reduce in a month or a week. If you do it regularly, you can reduce your weight in some months. so let’s begin with our 1st pose…

1. Four-Limbed Staff Pose(Chaturanga Dandasana)

four limbed staff pose

The four-limbed staff pose is also known as low plank pose which is an asana in modern yoga in exercise. This yoga is a form of Suryanamaskar(Salute to the sun) in which a straight body is parallel to the ground and supported by the toes and palms, with elbows at a right angle along the body.

Variation of this pose: The variation of this pose is KumbhakasanaPhalakasana, or High Plank which has the arms straight.

The origin of the name of this pose is from the Sanskrit word “Chatur” which means four, “Anga” which mean limb, “danda” which means staff, and “Asana” which means Pose.

In Chaturanga Dandasana the hands and feet are on the floor, supporting the body, which is parallel and downward but not touching, from the floor. It looks like a push-up, but significantly less with hands (just above the pelvis), and elbows along the sides of the body.

Is this yoga poses for weight loss? Yes, this yoga poses for weight loss pose will definitely help you to lose weight.

How to do?

  1. First, do Downward facing dog and upward facing dog 1-2 times, this will make your arms and shoulders ready for Chaturanga Dandasana.
  2. Now lay down on the ground on your stomach.
  3. Bring the hands forward near the chest and place it on the ground a little before the shoulders.
  4. Now lift your body by putting weight on your hands. Rest your legs on the fingers. Come up until a 90-degree angle is made between your four-arm and upper-arm.
  5. The back should be straight. Keep your abs strong so that they are also lifting your weight. The entire weight should not be on the arms and shoulders.
  6. Keep the head in the alignment of the body and look forward. If possible, then focus the eyes on the nose.
  7. Stay in this posture for at least 30 to 40 sec with normal breathing.

Benefits of this pose

  • Strengthens the arms and wrists.
  • Tones the abdomen.
  • Develops core stability
  • Helps in increasing stamina.

2. Downward facing dog (Adho Mukha Shvanasana)

Downward facing dog

Downward facing dog pose is an asana in modern yoga as exercise, which is one of the parts of Suryanamaskar(Salute to the Sun). This yoga pose is similar to standing straddle pose but not the same. This yoga pose is a little easier than it.

The downward-facing dog pose is beneficial for pregnant ladies. Downward Dog has been called “deservedly one of yoga’s most widely recognized yoga poses” and the “quintessential yoga pose”

The origin of the name of this pose is from the Sanskrit word “Adho” which means “Down“, “Mukh” which means “face“, “Svana” which means “Dog“, and “Asana” which means “Pose“.

This posture has the head down, eventually touching the floor, with bodyweight on the palms and feet. The arms are straight forward, shoulder-width apart; The legs are one leg apart, the legs are straight, and the hips are raised as high as possible.

Is these yoga poses for weight loss? Yes, these yoga poses for weight loss can help you so much for getting you a flat stomach.

How to do?

  1. Sit in cow and cat starting pose.
  2. In this posture, you have to be on your knees, both hands will stand on the ground and the back will straight.
  3. Now with emphasis on the hands, first move the right leg and then the left leg back.
  4. Raise the hips up towards the sky and if possible, take the heels down to the ground.
  5. In this posture, you will feel the stretch on the back of your leg.
  6. Keep the arm straight and keep the chest straight, move the chest toward the ground as much as you can.
  7. Now, you will feel the tension on your chest and arms too.
  8. Try to be in this pose for 30 to 40 seconds then release.

Benefits of this pose.

  • It helps in relieving stress, headache, insomnia, back pain, fatigue, and mild depression.
  • It helps in calming the mind.
  • Stretches the shoulders, hamstrings, arches, calves, and hands.
  • It improves digestion.
  • Medicinal for high blood pressure, asthma, flat feet, sciatic, and sinusitis.
  • This yoga poses help in warming up the ankles and the toes.
  • This yoga also helps in improving a healthy sex life.

3. Boat pose (Navasana or Naukasana)

Downward facing dog

Boat Pose is a seated pose in Modern Yoga as exercise. This pose is known as Naukasana or Navasana in Sanskrit. The body comes in a V-shape when done, fully balancing on the buttocks. In various forms and traditions, hands, feet, and torso can take different positions.

Variation of this pose: Variations include the easier Ardha Navasana (Half Boat Pose) with feet and body only half-raised, and Eka Pada Navasana (one-legged boat pose).

The more difficult Ubhaya Padangusthasana has both hands grasping the toes or feet.

Is this yoga poses for weight loss? Yes, this yoga poses for weight loss will help you to get a perfect slim stomach and reducing weight.

How to do?

  1. First, you lie back on the yoga mat.
  2. Your hands should be next to the thigh and your body should be in perfect shape.
  3. Relax your body and concentrate on your breathing.
  4. Now while breathing, raise your head, legs, and entire body at 30 degrees or according to your comfort.
  5. Make sure your hands are right above your thigh.
  6. Slowly inhale and exhale, maintain this pose according to your comfort. Try it for more than 15 sec.
  7. When you have to bring your body down, then leave a deep breath and go towards the surface.
  8. This is one round. Do it for 3 to 4 times.

Benefits of this pose

  • This yoga is helpful for lowering blood pressure.
  • This yoga helps for relieving stress and mild depression.
  • It Relaxes the body too.
  • It helps in reducing headaches, insomnia, and fatigue.
  • It calms the brain also.
  • It also helps in improving a healthy sex life.

4. Child Pose (Balasana)

child yoga poses

Child Pose or Balasana is a kneeling asana in modern yoga as exercise. Balasana is a counter asana for various yoga poses. If necessary, and during pregnancy, the knees may be extended. The arms can be stretched forward in front of the head.

The origin of the name of this pose is from the Sanskrit word “Bala” which means “Child” and “Asana” which means “Pose”.

Is this Yoga poses for weight loss? Yes, this yoga poses for weight loss will help you to reduce belly fat.

How to do?

  1. For doing child pose sit on a yoga mat in Vajrasana.
  2. Now, slowly inhale and lift both hands directly above the head. Don’t touch your palms.
  3. Now, slowly exhale and bend forward.

(Note: – Careful while doing this as you have to bend from the hip joint, not from waist joint.)

  1. Keep leaning forward until your palms touch the ground.
  2. Now, hold your head on the ground.
  3. Now, you are completely in child pose or we say Balasana. Now you have to relax your body and have to inhale deeply and exhale.
  4. Combine the fingers of both hands as between them you have to support him by keeping the head.
  5. Now, put your head between hands.

Be in this pose for 30 sec to 5 min then slowly release. This is the first round you have to do 3 to 4 rounds.

Benefits of this pose

  • This yoga pose helps to stretches the hips, thigh, and ankles.
  • This yoga pose is very beneficial for those who have back pain.
  • It relieves back and neck pains.
  • It also helps in improving sex posture.

5. Warrior Pose ii (virbhadrasana ii)

warrior 2 yoga poses

Warrior pose ii is a standing asana in modern yoga as exercise. This is a part of the sequence of virabhadrasana which also includes Virabhadrasana I and Virabhadrasana iii.

The origin of the name of this pose is from the Sanskrit word, the asana of the mythical warrior Virabhadra. The word meaning of Vir Bhadra is “Vira” which means “hero”, “Bhadra” which means “Hero”, and “Asana” which means “Pose”

Is this yoga poses for weight loss? Yes, this is the yoga poses for weight loss. this pose helps you to reduce fat and helps in increasing the strength of the body.

How to do?

  1. Stand in tadasana(mountain pose). Take the breath in and open the legs from 3.5 to 4 feet.
  2. Fold your left foot in 45 to 40 degrees inward and right foot in 90 degrees outward, aligning right heel with the left heel.
  3. Slowly raise your hands until the hands are straight in the direction of your shoulders.
  4. Keep in mind that if your back is straight if your back is not straight or little bend then you may have pain in the lower back over time. Hold your left heel firmly on the ground and bend the right knee until the knee is over the straight. If you have so much flexibility, then parallel your thigh from the ground.
  5. Turning the head 90 degrees to the right so that you can keep the sight on the fingers of the right hand, take a few breaths in and out 5 times so that you can stay in the posture for 30 to 60 seconds.
  6. slowly as your body starts increasing strength and flexibility. You can increase the time for more than 60 seconds but less than 90 seconds.
  7. Now repeat this pose from the opposite leg.

Benefits of this Pose

  • This yoga pose helps to stretch and strengthens the ankles and legs.
  • This posture stretches the groins, chest, lungs, and shoulders.
  • It helps to stimulate abdominal organs.
  • It relieves stress, backaches, especially beneficial for the women in the second trimester of pregnancy.
  • Medicinal for osteoporosis, sciatica, infertility, carpal tunnel syndrome, and flat feet.

6. Shoulder Stand Pose (Sarvangasana)

Supported shoulder stand

Shoulder Stand pose or more fully Salamba Sarvangasana(Supported Shoulder Stand) is an inverted asana in modern yoga as exercise. similar poses were used in medieval hatha yoga.

The origin of the name of this yoga is from the Sanskrit word “Salama” which means “Supported“, “Sarvanga” which means “all body” and “asana” which means “Posture

Is this yoga poses for weight loss? Yes, this yoga poses for weight loss will help you to strengthen back and reduce weight.

How to do?

  1. Lie straight on your back. Keep your hands on the ground directly next to the back.
  2. Breathing in, lift both legs, and bring them to “Ardha-halasana”.
  3. Support your elbows to the back with both hands resting on the ground. Inhale and Exhale 1-2 times and make sure that your body balance is correct.
  4. Now lift the torso and legs and make it exactly in one line. Keep the vision on the nose. If you have difficulty in doing this, then you can keep your eyesight even on your Navel.
  5. Now, try to maintain this posture for 30 to 40 sec. Try to do this pose for 3-4 times.

Benefits of this pose

  • It helps to calm the brain.
  • It helps relieve stress and mild depression.
  • It helps in Stimulating the thyroid, prostate glands, and abdominal organs.
  • It stretches the shoulders and neck.
  • Medical for asthma, infertility, and sinusitis.
  • It helps for releasing stress.

7. Cobra Pose (Bhujangasana)

cobra pose

Cobra pose or Bhujangasana is a back-bending asana in modern yoga as exercise and hatha yoga. This yoga is the part of Surya Namaskar(Salute to the Sun)

The origin of the name of this pose is from the Sanskrit word “Bhujanga” which means “cobra” and “asana” which means “Pose”. The pose may be entered from a prone position or from Downward Dog.

Is this yoga poses for weight loss? Yes, this yoga poses for weight loss will help you to reduce weight and tone the abdomen.

How to do?

  1. Lie down on the ground on your stomach.
  2. Now, place your palm under the shoulder.
  3. Stretch your back and keep your leg straight and keep in mind your legs should be close enough to each other.
  4. Now, inhale and lift your body upwards.
  5. Mind one thing that you should not stretch your waist much.
  6. Try to remain in this posture for 15-20 seconds
  7. Then exhale and return to the normal position. Now do this pose for 3-4 ties.

Benefits of this pose

  • It helps to strengthen the spin.
  • It also stretches the chest, lungs, shoulders, and abdomen.
  • It stimulates the abdominal organs.
  • It opens the heart and lungs.
  • It increases body heat and destroys diseases.

8. Seated Forward Bend (Paschimottanasana)

Seated forward bend

Seated Forward Bend or Paschimottanasana is a seated forward bending asana in hatha yoga and modern yoga as exercise.

This pose is done from Dandasana by bending forward from the hips without straining and grasping the feet or lower legs.

The origin of the name of this pose is from the Sanskrit Word “Paschima” which means “back of the body”, “Uttana” which means “intense straight” or “straight”, “Asana” which means “Posture”

Is this poses for weight loss? Yes, this is the pose for weight loss by which you can lose weight.

How to do?

  1. Sit on the floor with your legs facing forward, feet together.
  2. keep in mind your back should be straight and perpendicular to the floor.
  3. Place your hands on your knees.
  4. Now, give your body rest. As you exhale, slowly bend forward from the hips, while simultaneously moving your hands toward the feet.
  5. Keep your big toes with feet and limbs, if possible. if you cant do this then keep any part of your heel, ankles, or feet below the knees.
  6. Maintain in this pose for and breathe normally while relaxing your back and leg muscle to stretch them gently.
  7. Bend your elbows and try to gently move your trunk closer to the legs, make sure that your legs are straight.
  8. Try to touch your forehead to your knees without bending the legs.
  9. Try to maintain this position for 30-40 seconds while breathing normally.
  10. Then come back to the normal position.

Benefits of this pose

  • It Calms the brain and helps relieve stress and mild depression.
  • It helps to Stretches the spine, shoulders, hamstrings.
  • It Stimulates the liver, kidneys, ovaries, and uterus.
  • Improves digestion.
  • Helps relieve the symptoms of menopause and menstrual discomfort.
  • It soothes headache and anxiety and reduces fatigue.

9. Side Plank pose (Utthita Vasisthasana)

side plank pose

Side Plank pose or Utthita Vasisthasana is a balancing asana in modern yoga as exercise. the pose is a balancing pose with the body, both leg, and both arm straight, body on one side.

The origin of the name of this pose is from the Sanskrit Word “Vasistha” which means “A Sage” and “Asana” which means “Posture”.

Is this yoga pose for weight loss? Yes, this yoga poses for weight loss help in reducing weight.

How to do?

  1. Start with plank pose.
  2. place your palm at the center of the Yoga mat.
  3. Spin your heels to the left side, Stacking your feet, keeping them flexed.
  4. Now stack your shoulder over your left wrist.
  5. Now open your finger and distribute your weight on your palm and slowly lift your arms toward the sky.
  6. try to maintain this posture for 30 to 40 seconds. then relax.

Benefits of this pose

  • Calms the brain
  • It helps relieve stress and mild depression.
  • It helps in stretching the shoulder, hamstring, arches, and calves.
  • It strengthens the arms and left
  • Improve digestion
  • Relieve headache, insomnia, back pain, and fatigue.
  • medical for high blood pressure, asthma, flat feet.

10. Dolphin Pose (Ardha Pincha Mayurasana)

dolphin pose

Dolphin Pose or Ardha Pincha Mayurasana is yoga in modern yoga as exercise. Ardha Pincha Mayurasana is directly translated in English as “half feather peacock pose,” but it is most commonly referred to as dolphin pose in the West.

How to do?

  1. Start on your hands and knees. Align your wrists directly under your shoulders, and your knees directly under your hips. The fold of your wrist should be parallel to the top edge of your mat, and your middle fingers should be straight forward.
  2. Move your elbow to the floor directly below your shoulders. Place your forearms parallel to each other and along the edges of the edge of your mat. Distribute your weight evenly in both the faces.
  3. Tuck your toes and lift your knees off the floor. Move your pelvis towards the ceiling, then pull the bones behind you towards the wall behind you. Keep your knees bent as you lengthen your spine and widen your shoulder blades.
  4. Then, slowly start straightening your legs. Get your torso and legs in the shape of “A”. Do not move your feet close to your hands – keep your whole body extended. If your upper back starts to round, then bend your knees again until your spine is straight.
  5. Pull your shoulder blades into your upper blade ribs and toward your tailbone. Widen your collarbone.
  6. Align your ears with your upper hands. Give your head a rest, but don’t let it swing. Gaze between your legs or towards your navel.
  7. Maintain in this position for 30 to 40 seconds.
  8. then release and come back to Balasana.

Benefits of this pose

  • It helps to calm the brain
  • It helps relieve stress and mild stress
  • It stretches the shoulders, hamstrings, calves, and hands.
  • Improve digestion
  • Relieve headache, insomnia, back pain, and fatigue.

People also ask for

Q. What type of yoga is best for weight loss?

Ans: The above-mentioned yoga is the best yoga exercise for weight loss for men and women.

Q. Can you lose weight by doing yoga?

Ans: Yes, yoga helps you to lose weight but the condition i that you have to do yoga daily.

Q. How much weight can you lose in a month with yoga?

Ans: You can lose up to 7-8 Kg weight in a month if yoga done properly.

Q. How can I lose weight in yoga in 10 days?

 

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