Easy Yoga Asanas for Weight Loss: Best 4 Fitness
On this International Day of Yoga, capitalize on the therapeutic benefits of this ancient practice to give your metabolism a much-needed push so that you can lose weight quickly.
Try this yoga stance to promote healthy hair. Image credit: Shraddha Iyer/Sarva Yoga.
Your metabolism is similar to a car’s engine, which may make or break its mileage. An efficient engine provides excellent mileage and reduces fuel consumption, but a damaged engine may result in a poor average and raise the amount you spend on gasoline.
Now, your metabolism is primarily responsible for determining how much of the energy released by the food you eat can be used to perform various bodily functions (such as pumping blood into your body, breathing, digestion, and so on) as well as physical activities (sitting, standing, walking, running, working out, and so on). A rapid metabolism might result in increased calorie burn and faster weight reduction. In contrast, a sluggish metabolism might result in fewer calories being used for these activities, resulting in slower weight reduction.
Also Read: 10 Yoga Asanas For Weight Loss
If you’re wondering what caused your metabolism to slow down, Ms. Shraddha Iyer, master yoga instructor at Sarva and Diva Yoga in Mumbai, blames it on a lack of sleep, a lack of protein, a lack of physical exercise, and poor eating habits.
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Image credit: Adobe Stock
However, Iyer is quick to give a remedy to this problem in the shape of these seven yoga postures, which you may perform on a daily basis to stimulate your metabolism and speed your weight loss:
1. Trikonasana
Yoga poses for fast weight loss
Trikonasana. Image credit: Shraddha Iyer/Sarva Yoga.
- Stand 3 feet apart, facing the mat’s longer edge.
Turn your right toe towards the mat’s shorter edge and left toe towards the mat’s longer edge. - Raise your palms to shoulder level, bringing your elbows, shoulders, and palms together in one line, palms facing downward.
- Inhale and stretch your upper body to the right without moving your bottom body.
- Now, exhale and place your right palm on the floor while extending your left palm towards the ceiling
- Hold this posture for a few seconds, then repeat on the opposing side, completing 2-3 repetitions each.
Contraindications: People with loose movements, recurrent headaches, stomach pain, low blood pressure, and/or heart illness should avoid this asana.
2. Marichyasana
Marichyasana. Image credit: Shraddha Iyer/Sarva Yoga.
- Sit with your legs extended forward, bend your right leg, and place the sole of your right foot on the ground near your groin.
- Keep your left leg straight at this stage.
- Inhale and raise the left hand, then exhale to embrace the outside edge of the right knee and thigh.
- Twist and glance back at your right shoulder.
- Remember to stretch your spine as you inhale and twist as you exhale.
Contraindication: People with serious knee, back, or spine injuries should avoid this asana. People who have recently had stomach or back surgery should likewise refrain.
3. Shalabasana
Metabolism-boosting yoga poses
Shalabasana. Image courtesy: Shraddha Iyer/Sarva Yoga
- Lie on your abdomen, one cheek on the floor, and place your palms under your thighs.
- Inhale and raise your legs, knees, thighs, and toes while breathing normally.
- Now, hold this position and your breath for as long as possible.
- Exhale and relax, then lie down with one cheek on the ground.
- Repeat 2-5 times.
Contraindication: People with back or hip injuries/pain/recent surgery, as well as those with high blood pressure and cardiac problems, should avoid this asana.
4. Janushirshasana
Janushirshasana. Image courtesy: Shraddha Iyer/Sarva Yoga
- Sit with your legs stretched forwards, bend your right knee, and place the sole of your right foot against your inner thigh (near the groin).
- Inhale and lift your arms while keeping your left kneecap engaged.
- Hinge from the hips, stretch the spine, exhale, and fold forward to grasp the outside edge of your foot.
- Make sure both your shoulders are in one line and the shoulder blades are together.
- Look forward towards your toes and repeat 2 or 3 times on each side.
Contraindication: This asana should be avoided by people who have had serious knee, back, or spine injuries, or who have recently had spine or stomach surgery.
5. Ustrasana
Boost metabolism with yoga
Ustrasana. Image courtesy: Shraddha Iyer/Sarva Yoga
- Sit on your knees, toes on the floor.
- Inhale and raise your hips, pulling your pelvis forward and your sternum into the sky.
- Hold the right ankle with your right hand and the left ankle with your left hand, fingers facing out.
- Hold this stance for a few seconds before repeating 2-3 times on each sides.
Contraindication: People with knee problems might cushion their knees with a cloth while performing this asana. This asana should be avoided by anybody with a hernia or who has recently had back or stomach injuries or surgery.
6. Sarvangasana
Sarvangasana. Image courtesy: Shraddha Iyer/Sarva Yoga
- Lie on your back, elevate your legs, and hold your back with your palms, elbows down and close together.
- Bring the buttocks, back, leg, and chest all in one line.
- Tuck your chin into your chest and hold this position for a few seconds.
- Return to the beginning posture by placing your hips down with your hand and gently lowering your body.
- Repeat the drill two more times.
Contraindication: Do not perform this asana if you have high blood pressure or cervical difficulties.
7. Halasana
Yoga asanas for weight loss
Halasana. Image courtesy: Shraddha Iyer/Sarva Yoga
- Lie down on your back.
- Lift your knees and use your palms to support your back, keeping your elbows down and close together.
- Pull your legs back, above your head, and try to touch your toes to the floor.
- Your arms can be pushed to the floor or clasped behind the back, elbows straight.
- Hold this stance for a few seconds, then pull your legs back to lie down straight.
Exhale while doing this, then repeat it 2-3 times.
Contraindications:Avoid this asana if you have high blood pressure or neck or back problems.
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