4 Asanas For Losing Weight Quickly And Easily
These Asanas Will Help You Lose That Weight!
We’ve all been down the weight loss path before. We get excited for starting something, a new diet or exercise plan, and within a few weeks, we are back at where we started! The problem is that results take time when it comes to any exercise routing or diet plan. Sometimes the easiest way to lose those extra pounds is to do something simple and which can show results faster than most other routines out there. This is where yoga comes into play!
The following asanas are perfect for losing weight quickly while not being overly complicated in the process.
See the asanas below and be sure to pass this along to your friends and family looking to lose some extra pounds!
By RAVI TEJA
1. Setu Bandh (Bridge Pose)
Image: Shutterstock How To Do It
- Lie on your back.
- Fold your knees and keep your feet hip distance apart. Ensure your knees and ankles are in a straight line.
- Keep your arms beside the body with your palms facing down.
- Gently inhale, and slowly lift your back off the floor.
- Roll in your shoulders and touch the chest with your chin, without bringing your chin down. You must support the weight of your body with your shoulders, arms, and feet.
- Both your thighs must be parallel to each other and to the floor.
- Keep breathing gently.
- Hold the position for a couple of minutes, and then come back to the initial position as you exhale.
Variations
One variation is lifting your right knee to your torso upon exhalation, and then inhaling and extending the leg perpendicular to the floor. Hold the position for a minute, and return to the initial position. Repeat the pose with your left leg.
Benefits
- Gives a good stretch to the chest, abdomen, neck, and spine
- Helps improve digestion
- Calms the brain, and reduces anxiety and stress
Caution
Refrain from performing this pose if you are suffering from neck or back injuries.
2. Dhanurasana (Bow Pose)
Image: Shutterstock
How To Do It
- Simply lie on the floor with your belly touching the ground.
- Rest your hands beside your torso, palms facing up.
- Exhale and bend your knees such that your heels are close to your buttocks.
- Take your hands back and clasp your ankles. Ensure your knees are just hip-width apart.
- Inhale and lift your heels away from your buttocks, while you simultaneously lift your thighs away from the floor.
- Press your shoulder blades against your back and open your chest. Look forward.
- Ensure you don’t stop breathing.
- Maintain this position for about 20 seconds before you return to the initial position as you exhale.
- Lie quietly for a few seconds.
Variations
Parsva (side) dhanurasana is one variation. You can perform dhanurasana as described above. After you have attained the final position, dip your right shoulder towards the floor, tug your left foot to the right, and roll over to your right side. Stay this way for a few seconds.
Initially, it might be difficult for you to perform this variation. But in the beginning, you can practice rolling to the sides without holding your ankles.
Benefits
- Stretches and strengthens the abdomen and chest
- Improves posture
- Stimulates the organs of the neck and abdomen
Caution
People with high or low blood pressure, migraine, insomnia, and injury to the lower back or neck must refrain from performing this pose.
3. Nauka Chalan (Boat Pose)
Image: Shutterstock
How To Do It
- Sit on the floor with your legs spread straight before you. Place your hands on the floor a little behind your hips, with the fingers pointing towards your feet.
- Lift through your breastbone and lean back slightly.
- Keep stretching the front of your torso.
- As you exhale, bend your knees, and lift your feet off the floor. Your thighs must make an angle of 45 degrees with the floor.
- Stretch your arms alongside your legs. They must be parallel to each other and to the floor.
- Try to maintain the position for about 20 seconds. Return to the initial position.
Variations
Ardha navasana (half boat pose) is one variation that can be done.
After you have attained the final pose of navasana, clasp your hands at the back of your head. Exhale slowly, and lower your legs slightly. Stretch your elbows out to the sides, and ensure the tips of your big toes are in line with your eyes.
Benefits
- Strengthens the abdomen and hip flexors
- Stimulates the kidneys and intestines
- Relieves stress and improves digestion
Precautions
- Individuals suffering from asthma, diarrhea, headaches, heart ailments, and low blood pressure must not perform this pose.
- Pregnant and menstruating women must refrain from performing this pose.
- In case you have a neck injury, perform this pose with your back near a wall. As you tilt your torso, you can rest the back of your head on the wall.
4. Trikonasana (Triangle Pose)
Image: Shutterstock
How To Do It
- Stand straight, with your feet hip-width apart.
- Turn your left foot slightly towards the right side, and your right foot out by 90 degrees. Firm your thighs.
- As you exhale, extend your torso over your right leg, bending from the hip joint.
- Place your right hand on the shin or the floor outside the right foot.
- Stretch your left hand towards the ceiling. Ensure its straight.
- You can turn your head towards your left hand.
- Maintain this pose for about 30 seconds, after which you can come back to the initial position by inhaling.
Variations
Instead of stretching the top arm towards the ceiling, you can stretch it over your top ear and parallel to the floor.
Benefits
- Improves digestion
- Relieves stress
- Stimulates organs in the abdomen
- Relieves backache
Caution
- In case you have neck pain, don’t turn your neck to look upwards. Instead, keep looking straight ahead.
- Individuals having high blood pressure can turn their head downward in the final pose
See the full list of asanas from StyleCraze.com here.
To Your Health And Wellness!
