Home Uncategorized Yoga for Weight Loss-10 Basic Yoga Poses

Yoga for Weight Loss-10 Basic Yoga Poses

One examination found that yoga for weight loss was compelling in helping overweight people to get in shape, including stomach fat.

Yoga is the key or an effective way to live a happy and prosperous life.

Yoga will help you in controlling your intellect, emotions, mind, will and give you the power to look at life in all its aspects evenly.

In human being’s personality, there are some unique aspects like physical, psychological, emotional, intellectual, spiritual inculcate; Yoga is the key to achieving balance in all of these aspects.

Can Yoga help in Weight Loss? Practicing yoga may likewise assist you with creating muscle tone and improve your digestion.

While therapeutic yoga isn’t a particularly physical sort of yoga, it despite everything helps in weight reduction.

Here is a List of 10 most basic Yoga Poses for Weight Loss –

  1. Bhujangasana (Cobra Pose)
  2. Adho mukha savanasana (Downward Facing Dog)
  3. Tadasana (Mountain Pose)
  4. Dhanurasana (Bow Pose)
  5. Shalabhasana (Locust Pose)
  6. Uttanasana (Forward Bend)
  7. Ustranasana (Camel Pose)
  8. Halasana (Plow Pose)
  9. Setu Bandha Sarvangasana (Bridge Pose)
  10. Surya Namaskara (Sun Salutation)
  11. Conclusion
  12. Frequently asked question (FAQ)

Motivation For You

1. Bhujangasana (Cobra pose)

Yoga pose- Bhujangasana (Cobra Pose)
Bhujangasana (Cobra Pose)

How to do Bhujangasana (Cobra Pose) –

  • Lie on the stomach; keep the feet together, hands to the sides, forehead on the floor.
  • Move the hand to the front, place the palm on the floor at shoulder level.
  • Placing the bodyweight on the palm, inhale and raise the body off the ground keeping the elbow little bends.
  • Keep breathing while holding the pose. Hold the pose for 15-20 seconds i.e. 2-3 deep breaths. Repeat if you want.

Benefits of Bhujangasana (Cobra Pose) –

  • Make the spine more flexible and stronger.
  • Regulates metabolism and helps in weight loss.
  • Stimulates the digestive, reproductive, and urinary system.
  • It also works as a great stress releaser.

Avoid Bhujangasana (Cobra pose) –

  • If suffering from hernia, intestinal disorder, back injuries.

Learn more about Bhujangasan (Cobra pose)

Know about how to cure your back pain easily

2. Adho mukha savanasana (Downward Facing Dog)

Yoga pose- Adho mukha savanasana (Downward facing dog)
Adho mukha savanasana (Downward facing dog)

How to do Adho mukha Savasana (Downward Facing Dog) –

  1. Start with lying on the ground with your hands and knee.

  2. While exhaling lift up your knee slightly bend and then slowly make your knee straight.

  3. Look on the floor and stretch your leg while slightly moving your chest towards your knee.

  4. Hold the final position for 15-20 seconds i.e. 2-3 deep breaths.

  5. Repeat 2-3 times if you want.

Benefits of Adho mukha Savasana (Downward facing dog) –

  • It helps in improving the digestion and helps in weight loss.
  • Relieves headache, insomnia, fatigue, and back pain.
  • It helps in healing with flat feet, asthma, sinusitis, sciatica, and high blood pressure.
  • Helps prevent osteoporosis.
  • Strengthens the arms and legs.
  • Make you feel energetic and calms the brain and relieve stress and depression.

Avoid doing Adho mukha Savasana (Downward facing dog) –

  • If you are suffering from carpal tunnel syndrome or diarrhea or high blood pressure.

Learn more about Adho mukha savanasana (Downward Facing Dog)

Learn About Yoga types

3. Tadasana (Mountain Pose)

tadasana (Mountain Pose)
Tadasana (Mountain Pose)

How to do Tadasana (Mountain Pose) –

  • Start with standing straight and arms by the side of your body.
  • Slowly lift up your toes and while taking a deep breath gradually bring your arms up and stretch your whole body and continue breathing.
  • Do this for 15-20 second i.e. 2-3 deep breaths.
  • Then gradually bring down your hands and put down your toes. Repeat if you want.

Benefits of Tadasana (Mountain pose) –

  • This pose will improve your body awareness and posture, strengthens your legs, and establish a good balance between your mind and body and helps in weight loss.

Avoid doing Tadasana (Mountain Pose) –

  • If you are feeling dizzy or light-headed.
  • If you are pregnant.

Learn more about Tadasana (Mountain Pose)

Click here to known most benefited yoga poses

4. Dhanurasana (Bow Pose)

Yoga for weight loss- Dhanurasana (Bow Pose)
Dhanurasana (Bow Pose)

How to do Dhanurasana (Bow Pose) –

  • Start by lying on the floor with your belly and hands to your sides.
  • While inhaling bend your knees and hold your ankle with your hands.
  • Then slowly lift your thighs up and hold the position.
  • Don’t forget to breathe continuously as breathing would be a little difficult.
  • Hold this position for 15-20 seconds i.e. 2-3 deep breaths. Repeat if you want.

Benefits of Dhanurasana (Bow Pose) –

  • Helps in stretching the entire front body, thighs, ankles, chest, and abdomen region.
  • It helps in strengthening the back muscle.
  • It helps in weight loss.
  • Helps in improving posture.
  • Restores the organ of the neck and abdomen.

Avoid doing Dhanurasana (Bow Pose) –

  • Suffering from high or low blood pressure, insomnia, migraine, serious lower back or neck injuries.

Learn more about Dhanurasana (Bow Pose)

Click here for your beginners yoga guide

5. Shalabhasana (Locust Pose)

Shalabhasana (Locust Pose)
Shalabhasana (Locust Pose)

How to do Shalabhasana (Locust Pose) –

  • Lie on the stomach with chin pressing the ground and hands should be under thighs and the palms should touch the floor.
  • While taking a deep breath and pressing the palm to the floor, raise both feet up while keeping the knee straight and the feet together and hold the position
  • Keep breathing while holding the pose. Repeat if you want.

Benefits of Shalabhasana (Locust Pose) –

  • Strengthens the lumbar region of the body, activates liver, kidney, and pelvic organs.
  • Strengthens intestinal function, stimulates appetite and helps in weight loss.
  • Alleviates backache during menses.

Avoid doing Shalabhasana (Locust Pose) –

  • If you are suffering from hyper tension, hernia, heart ailments, peptic ulcer.

Learn more about Shalabhasana (Locust Pose)

Learn about yoga for face

6. Uttanasana (Forward Bend)

Yoga for weight loss- Uttanasana (Forward Bend)
Uttanasana (Forward Bend)

How to do Uttanasana (Forward Bend) –

  • Start with sitting on the floor keeping your knee straight and upper body perpendicular to your legs.
  • Lift your hand up and taking a deep breath touch your toes with your hand without bending the knee and gradually touch your knee with your head.
  • Hold in this position for 15-20 seconds i.e. 2-3 deep breaths.
  • Repeat 2-3 times if you want.

Benefits of Uttanasana (Forward bend) –

  • It helps to calm the brain and relieve stress and depression.
  • It helps in improving the digestion and helps in weight loss.
  • Stimulates knee and thigh.
  • Relive from insomnia and headache.
  • It helps in healing asthma, high blood pressure, infertility, osteoporosis, and sinusitis.

Avoid doing Uttanasana (Forward Bend) –

  • If you have any back injuries.

Learn more about Uttanasana (Forward Bend)

7. Ustranasana (Camel Pose)

Yoga pose- Ustrasana (Camel pose)
Ustrasana (Camel pose)

How to do Ustranasan (Camel Pose) –

  • Start with sitting down on the ground with your knee.
  • While taking a deep breath slowly bend backward and support your body with your hands touching the foot and look upwards.
  •  Hold this final position for 15-20 seconds i.e. 2-3 deep breaths
  • Repeat the same if you want.

Benefits of doing Ustranasana (Camel Pose) –

  • Helps in stretching the entire front body, thighs, ankles, chest, and abdomen region.
  • It helps in strengthening the back muscle and helps in weight loss.
  • Helps in improving posture.
  • Restores the organ of the neck and abdomen.

Avoid doing Ustranasana (Camel Pose) –

  • Suffering from high or low blood pressure, insomnia, migraine, serious lower back or neck injuries.

Learn more about Ustranasana (Camel Pose)

Click here to know about yoga that can cure your diabetes

8. Halasana (Plow Pose)

yoga foe weight loss- Halasana (Plow Pose)
Halasana (Plow Pose)

How to do Halasana (Plow Pose) –

  • Start with lying down on the floor with hands on the side.
  • While inhaling slowly lift up your legs and keeping your leg straight try to touch the floor with your toes while keeping your hand to the side.
  • Now hold this final position for about 15-20 seconds i.e. 2-3 deep breaths. Repeat the same if you want.

Benefits of doing Halasana (Plow Pose) –

  • It helps in stimulating the abdominal organ and thyroid gland.
  • Helps in stretching the spine and shoulder.
  • It helps in reducing stress and fatigue and also weight loss.
  • Calms the brain and relieve stress and depression.
  • Helps in healing with sinusitis, headache, back pain, insomnia.

Avoid doing Halasana (Plow Pose) –

  • If suffering from diarrhea, menstruation, neck injury, asthma, high blood pressure or pregnancy.

Learn more about Halasana (Plow Pose)

Learn about Pranayamas in yoga

9. Setu Bandha Sarvangasana (Bridge Pose)

Setu Bandha Sarvangasana (Bridge Pose)
Setu Bandha Sarvangasana (Bridge Pose)

How to do Setu Bandha Sarvangasana (Bridge Pose) –

  • Start by lying down on the floor with bend knees
  • While taking a deep breath lift your buttocks (without hardening it).
  • Hold the position for 15-20 second i.e. 2-3 deep breaths.
  • Repeat the same if you want.

Benefits of doing Setu Bandha Sarvangasana (bridge Pose) –

  • Stretches the spine, neck, and chest.
  • Clams the brain and relieves stress and depression and helps in improving digestion.
  • It helps in relieving the symptoms of menopause helps in weight loss.
  • It helps in healing with asthma, sinusitis, osteoporosis, and high blood pressure.

Avoid doing Setu Bandha Sarvangasana (Bridge Pose) –

  • If you are suffering from serious neck injuries – consult a doctor for doing this pose.

Learn more about Setu Bandha Sarvangasana (Bridge Pose)

Also Visit Indies Education

10. Surya Namaskara (Sun Salutation)

Surya Namaskara (Sun Salutation)
Surya Namaskara (Sun Salutation)

How to do Surya Namaskara (Sun Salutation) – follow the 12 steps below:

Step 1 (Prayer Pose) –

Remain at the edge of your tangle, keep your feet together and balance your weight similarly on both the feet. Extend your chest and loosen up your shoulders. As you take in, lift the two arms up from the sides and as you breathe out, unite your palms before the chest in petition position.

Step 2 (Raised Arms pose) –

Taking in, lift the arms up and back, keeping the biceps near the ears. In this representation, the goal is to extend the entire body up from the heels to the tips of the fingers. To get the greatest advantages, you may pull the pelvis advance and guarantee coming to up with your fingers instead of going in reverse.

Step 3 (Hand to Foot pose) –

While exhaling bend forward, as you completely empty your lungs, bring the hands down to the floor, alongside the feet.

Step 4 (Equestrian posture) –

Taking in, push your right leg back, as far back as could be expected under the circumstances. Carry the correct knee to the floor and gaze upward.

Step 5 (Stick pose) –

As you take in, take the left leg back and get the entire body a straight line and keep your arms opposite to the floor.

Step 6 (Saluting with eight focuses or parts) –

Tenderly bring your knees down to the floor and breathe out. Take the hips back somewhat, slide forward, rest your chest, and jaw on the floor. Raise your back somewhat. The two hands, two feet, two knees; chest and jawline (eight pieces of the body) should contact the floor.

Step 7 (Cobra pose) –

Slide forward and raise the chest up into the cobra act. You may keep your elbows twisted in this represents, the shoulders from the ears. Gaze upward. As you breathe in, put forth a delicate attempt to push the chest forward; as you breathe out, put forth a delicate attempt to push the navel down. Fold the toes under. Guarantee you’re extending the same amount of as you can; don’t constrain.

Step 8 (Mountain pose) –

Breathing out, lift the hips and the tail bone up, chest downwards in an ‘altered V’ (/\) pose. On the off chance that conceivable, attempt and keep the heels on the ground and put forth a delicate attempt to lift the tailbone up, going further into the stretch.

Step 9 (Equestrian posture) –

 While inhaling, bring the right foot in the middle of the two hands, left knee down to the floor, press the hips down and gaze upward, and place the right foot precisely between the two hands and the right calf opposite to the floor.

In this position, put forth a delicate attempt to push the hips down towards the floor, to develop the stretch.

Step 10 (Hand to foot pose) –

Breathing out, bring the left foot in front. Keep the palms on the floor. You may twist the knees, if important. Tenderly fix the knees and on the off chance that you can, attempt, and contact your nose to the knees. Continue relaxing.

Step 11 (Raised Arms pose) –

Taking in, roll the spine up, hands go up and twist in reverse a tad, pushing the hips somewhat outward. Make sure that your biceps are close to your ears. The thought is to extend up more as opposed to extending in reverse.

Step 12 – Back to Initial position

As you breathe out, first fix the body, and afterward cut the arms down. Unwind in this position; watch the sensations in your body.

Benefits of Surya Namaskara (Sun Salutation) –

  • Improve blood circulation in the entire body.
  • Benefits the skin.
  • It helps in calming the mind.
  • Benefit the hair and helps in weight loss.

Avoid doing Surya Namaskara (Sun Salutation) –

  • Ensure that none of the 12 postures is Surya Namaskara is contraindicated for you.
  • Practice Surya Namaskara on an empty stomach.
  • Make sure your joints are warmed up.

Learn more about Surya Namaskara (Sun Salutation)

Motivation For You –

Conclusion-

So, this was all the postures that if practiced on a daily basis then I am sure it will help you all to lose weight easily.

Try to practice all the postures in this blog empty stomach in the morning for better results. Just practicing all these postures in the blog would not help in weight loss if your diet is not up to the mark.

Frequently Asked Questions (FAQ)-

How much time it will take to me loose 10 kg?

Well, that depends on the body to body, but average time if practiced all posture in right way then 10 days or even less.

Are the postures shown in this blog are beginner friendly?

Yes, a complete beginner can even practiced this postures.

Just practicing yoga will help in weight loss?

No, diet and some other factors also play an important role in weight loss.

Hailing from a middle class family, I’m Master Shah Viraj Bipin. Currently studying in Higher Secondary School in Mumbai, India. I want to pursue my Bachelor’s Degree in Bsc.Yoga and inspire the world to start their day with Yoga through my Blogs and Social Media.

Shah Viraj Bipin
Hailing from a middle class family, I'm Master Shah Viraj Bipin. Currently studying in Higher Secondary School in Mumbai, India. I want to pursue my Bachelor's Degree in Bsc.Yoga and inspire the world to start their day with Yoga through my Blogs and Social Media.
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