May 3, 2018

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Get Loos Yoga Poses for Fast Fat Loss and the Beginner Yoga Guide!

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The best yoga asanas help with weight loss

Looking for the best yoga asanas to lose weight? You have come to the right place …

Yoga has many benefits, including helping you lose weight!

What is an asana?
Asana is roughly translated from Sanskrit as “pose” or “posture”. This simply means a “yoga pose”.

Prasarita Padottanasana

Traditionally, your hands should be touching the floor in front of you in this position, but we like the extra shoulder stretch!

Extend your feet 3-4 feet away, and lean forward at the HIPS, not at the waist. This means that your back should be as straight as possible when you bend, and you should not simply “bend” forward.

If you are leaning correctly, you will feel a strong stretch in the hamstrings. Practice in front of the mirror to try to get the correct shape.

Hold for 5-6 breaths. If you feel comfortable enough, close your hands behind your back. Try to take them to the ceiling to give the arms and shoulders an extra stretch.

Lunge (Anjaneyasana)
lunge asana to lose weightThis is one of the best poses to stretch your hips. Many people tend to have tight hips from sitting in front of a computer all day. It will also help increase your flexibility for divisions if that were one of your goals.

Keep in mind that your hands can be wherever you are in this asana, and their location often determines what muscles you are stretching.

If you raise your arms and lean back, you will take this stretch to the back, as well as to the hips. You can also lower your arms to the sides and behind you a little to stretch the lower part of your back. The third option is to support them in the knee in front of you, although you will not get a stretch as deep in the hips.

Make sure your front knee is as close as possible to 90 degrees.

Hold for 30 seconds and repeat on the other side.

Half boat pose (Ardha Navasana)
Half boat asana to lose weight. This is a great yoga asana to lose weight, since it works directly with the belly! You will feel that your abdominal muscles work hard while you try to maintain this position.

Put your palms on the floor to maintain balance and raise your legs first. When you feel stable enough, raise your arms so they are parallel to the ground.

If you feel this is too “easy”, try to increase the space between your knees and your chest by leaning back slightly and moving your knees a little farther away from you. You should feel your abs burning if you’re doing it right!

Hold for 30 seconds.

If you feel comfortable with this posture, try to straighten your legs for an additional challenge. This is a full boat pose, and it is much more difficult to balance it.

Side board (Vasisthasana)
lateral plank posture to lose weight. No wonder some form of the “board” made this list of yoga asanas to lose weight. The plank and all its variations are great for the abs!

Begin in a regular board position with the palms facing down on the yoga mat, spaced shoulder-width apart and with the toes together on the mat.

Tilt the feet to the left so that the right side of the outside of the right foot touches the mat and the left side of the right foot touches the mat (as shown above).

Change your weight on your right hand while removing your left hand from the ground. Slowly raise your left arm straight towards you toward the ceiling.

Your hips and shoulders should be “stacked” in this posture, which means they should be aligned with each other and without leaning forward or backward.

Hold for 30 seconds and repeat on the other side.

Tree pose (Vriksasana)
tree asana to lose weight Do not be fooled by the posture of the tree. It is more difficult to balance in this position than it seems!

Bring your left foot to rest on the inside of your left thigh. Keep your back straight. It is possible that your body has a tendency to lean forward when trying to balance, but to lift your shoulders.

Keep your hands together in your heart to help balance, then try to lift them over your head with your hands pointing toward the ceiling.

Hold for 30 seconds and repeat on the other side.

Revolt Lunge Pose (Parivrtta Anjaneyasana)
lunge variation postureIf you need it, keep your right hand on the ground next to the left foot to get support while you get into this posture

Chair Pose (Utkatasana)
asana chair to lose weightThis is the yoga version of a squat position and also deserved a place among yoga asanas for weight loss. You will feel it in your quadriceps.

Keep your feet together and your arms stretched out over you while you squat.

Make sure you can still see your feet in front of your knees. If you can not, your knees are bent too far forward.

Try to bend your hips slightly and avoid arching your back too much.

Try that your thighs are as close as possible to the floor parallel to the ground without compromising your shape.

Hold for 30 seconds.

Warrior I (Virabhadrasana I)
warrior yoga asana to lose weightWarrior I often performs as a “vinyasa” with Warrior II and Warrior III (below). This simply means that they are realized as a “flow”, in which one moves from one position to another fluidly.

Warrior routine is an important part of yoga asanas to lose weight and should not be ignored.

Warrior I is similar to a high lunge, but the back foot is pointing at an angle instead of being tucked underneath.

Try to keep the front knee at a 90 degree angle, but for many beginners, your posture may look like the one above (just over 90 degrees).

Try to keep it for 30 seconds and move to Warrior II (below). Note: You must repeat the 3 poses as vinyasa on the other side of the body once you have finished with the first side.

Warrior II (Virabhadrasana II)
Warrior II yoga pose asanaFrom Warrior I (above), you will simply extend your arms to both sides, as shown above, while moving your chest and hips in the same direction as your butt.

Again, try to keep the front knee as close as possible to a 90 degree angle.

The arms should be parallel to the floor.

Try to keep it for 30 seconds and move to Warrior II (below). Note: You must repeat the 3 poses as vinyasa on the other side of the body once you have finished with the first side.

Warrior III (Virabhadrasana III)
warrior iii poses to lose weight Warrior III is the most difficult of this vinyasa. It may seem easy, but maintaining this posture with the correct form for more than a few seconds can be quite difficult for beginners.

From Warrior II, turn the chest to look forward again. Bring your arms stretched out in front of you to maintain balance.

Beginners to yoga will probably need to move the leg back and forth to maintain balance before lifting. Join the palms of your hands on your chest as you begin to lift your leg in the air, as it helps tremendously with balance.

Once you get in position, slowly raise your arms in front of you. Keep in mind that the fingers of the hand must be pointed in real form, but the beginners can work on that from the photo above.

It will take time, strength and flexibility to improve your form in this asana. Practice in front of a mirror and practice it often.

Try holding for 30 seconds, and then repeat all the vinyasa on the other side of the body.

Easel (Sarvangasana)
shoulderstand yoga pose asana This is considered an investment because your body is upside down! Investments such as head position, forearm support and handstand can make yoga fun!

Start with your back on the floor, knees slightly bent and feet in the air. Press your hands on the floor and use them to roll back over the top of your back. While doing this, bring your hands to the lower back, just above the hips, to keep you standing.

Slowly extend your legs towards the ceiling.

Modification for beginners: if you have difficulty staying awake, place your hands on your hips to help you support your weight better.

Hold for 5-6 breaths, and work for 30 seconds.

Lord of the Dance Pose (Natarajasana)
lord of the dance pose This is one of the most beginner yoga asanas to lose weight, but it works and it feels great to stretch!

From a standing position, take your left ankle with your left hand. Shift your weight forward and place your right hand on your right knee for support.

As you lean forward, arch your back and press out with your left foot. Tilt the coccyx back to support the arch in the back.

Slowly raise your right arm forward when you feel comfortable in the position. Make sure the left leg is completely straight.

Crow Pose (Bakasana)
crow pose yoga asana While this is one of the most advanced yoga postures to lose weight, practicing it will help you burn calories and strengthen your arm!

Start with a low squat with your hands on the mat facing you and your fingers extended. Your knees should be wider than your arms.

Stand on tiptoe and place your knees on the edges of the upper arms. The knees should not be directly on the upper arms, but closer to the edges or outside of the upper arms.

Slowly move your weight forward until your fingers just touch the ground. First, try to lift one foot in the air, then the other. Keep your back rounded and your core busy.

The goal is to eventually be able to maintain the posture and straighten the arms completely.

Practice this several times a day and build strength and find the balance to sustain it!

Those were the 13 yoga asanas to lose weight. We have one more asana that we include not because I can help you lose weight, but because it is a resting position.

Yoga can exert great stress on the muscles and body when they stretch or work muscles that are not used frequently. Be sure to put yourself in a child’s position anytime your body feels like it needs a break, especially in any kind of backward movement, such as the lord of the dance pose or the wheel pose.

Asana child pose to lose weight

The child’s position
Bend your knees and sit lightly between your heels. Your knees should be open on each side of you. Rest your forehead on the ground in front of you.

The arms can be behind you or stretched in front of you. This is a pose of total relaxation and you should not be working on anything. Just concentrate on resting what you feel sore. Hold for 5-6 breaths or as long as you need it before moving on to the next posture.

The child’s posture is often done at the end of the practice, as well as to refresh or reflect on their practice.