Having Trouble Dropping Those Extra Pounds? Try This Simple Routine !

These Poses Will Drop Those Extra Pounds Fast!

We all want to be healthy and fit on some level or another. Most of us make resolutions to lose weight and get back into some sort of shape. Unfortunately, what typically happens is after a few weeks, we start to lose interest as the exercises get tougher to do and results take time.

But what if you could see results quickly and easily? Would you be more likely to stick through with your plans? Enter the following yoga asanas.

While you will need to put in a little effort, these asanas will help you get to your goals in less time. Check out the asanas below and start losing weight today!

 

1. Setu Bandh (Bridge Pose)

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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.

 

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.

Here Is The Video – Setu Bandhasana

 

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.

Here Is The Video – Dhanurasana

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.

Here Is The Video – Navasana

4. Pavanmuktasana (Wind-releasing Pose):

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How To Do It

• Lie down on your back and keep your legs straight. Relax.
• As you inhale, lift your legs, and bend them at the knees.
• Clasp the legs with both your hands, and try pressing them against your stomach.
• Touch your chin with your knees. In order to do this, you might have to lift your head a little.
• Stay in this position for about 20 seconds, and get back to the initial position as you exhale.
• Repeat.

Variations

There are two variations for this pose. Sulabh Pawanmuktasana, wherein you keep your head on the ground instead of lifting it, and Ardha Pawanmuktasana, wherein you bend only one of your legs instead of both.

Benefits

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

Caution

• Individuals who have had an abdominal surgery must refrain from performing this pose.
• Anyone suffering from hernia or piles must also stay away from performing this pose.
• Pregnant women must not do this exercise.

Here Is The Video – Pawanmuktasana

5. Vakrasana (Half Spinal Twist Pose)

Image: Shutterstock

How To Do It

• Sit down comfortably in a cross-legged position.
• Now turn only your lower body towards the right, extending your right leg and bending your left leg at the knee.
• Keeping your left arm down, a little away from your body, bend your right hand and place it on the outer side of your left thigh.
• Stay in this position for about 10 seconds and return to the initial position. Breathe normally.
• Repeat on the other side.

Variations

To make the pose a little more comfortable, you can move the bent leg a little further away from the body.

Benefits

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

Caution

• People with serious spinal complaints must avoid performing this pose.
• Pregnant women and people who have undergone recent abdominal surgery must not do this pose.

Here Is The Video – Vakrasana

 

6. Bhujangasana (Cobra Pose):

How To Do It

• Lie on the ground such that your forehead touches the ground.
• Bend your elbows, and place your palms below your shoulders and close to the body.
• Stretch your feet such that the tops of your feet touch the ground.
• Inhaling slowly, straighten your arms and raise your chest. Continue doing this till you have raised your upper body (till your navel) into a curve. Ensure your buttocks and shoulders are firm.
• Stay in this position for about 20 seconds. Come back to the initial position as you exhale.

Variations

Bheka bhujangasana is one variation. In this pose, instead of stretching your legs straight backwards, you fold them such that both your soles touch each other. The rest of the pose remains the same.

Benefits

• Stimulates the abdominal organs.
• Relieves stress.
• Stretches the chest and abdomen.
• According to traditional texts, this pose increases body heat and destroys ailments.

Caution

• Individuals suffering from back injury, headache, or carpal tunnel syndrome must refrain from practicing this pose.
• Pregnant women most not perform this exercise.

Here Is The Video – Bhujangasana

 

7. 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.

Here Is The Video – Trikonasana