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Losing weight is easy with Yoga

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Losing weight is easy with Yoga

Yoga means the union of the individual consciousness or soul with the Universal Consciousness or Spirit. Yoga is a group of physical, mental, and spiritual practices or disciplines which originated in ancient India.

Weight loss, in the context of medicine, health, or physical fitness, refers to a reduction of the total body mass, body fat or adipose tissue.

Overweight in the body may have a risk of, Cardiovascular disease, Insulin resistance and type 2 diabetes, Colorectal cancer, Sleep apnea, Premature death from any cause, High blood pressure.
There are some Asanas in yoga to reduce belly fat.
Utthita Parsvakonasana: Utthita Parsvakonasana also called as extended side angle pose is the best pose for weight loss. It has great therapeutic value in constipation, infertility, lower backache, osteoporosis, sciatica and various menstrual disorders. It helps in toning of the hamstring group of muscles.
Steps for Utthita Parsvakonasana:
  • Start with the mountain pose or the Tadasana. This means start with standing straight with feet adjacent to each other and palms facing outward.
  • Exhale and separate your feet to about three feet apart.
  • Raise your arms parallel to the floor and rest them to your sides. You will be standing with your feet apart, shoulders wide, and palms down your side palm down.
  • Turn your left foot slightly to the left and the right foot facing forward.
  • Slowly turn your left thigh outwards so that the center of the knee and the ankle of the left foot are in the same line.
  • Turn your hip slightly in the direction of the left leg but keep the torso straight.
  • Now inhale and slowly bend your left knee over the left ankle so that the shin is perpendicular to the ground.
  • The left thigh also is now parallel to the floor. Your right leg is straight and stretched from hip to ankle.
  • Now, in this position, slowly extend your right arm above your head on your left side. The palm should be facing the floor and it should be straight. The arm should also touch your right ear.
  • Slowly turn your face inward and look at the palm. Your other arm should be touching the ankle of the left leg without taking the support of the shoulder or the ankle. The aim is to stretch as much of the right side as possible.
  • While inhaling and exhaling, push the extended arm forcefully towards the ceiling. Do this a few times and then slowly come back to the starting position.
  • Now repeat this with the right leg.
Chaturanga Dandasana: Chaturanga Dandasana strengthens the muscles of the limbs as well as the core and promotes good form which is why it is one of the most commonly recommended yoga postures for people who are interested in overall fitness.
Follow the image for Chaturanga Dandasana
Paripurna Navasana(Boat Pose): – The name Naukasana comes from the Sanskrit words “Nauka” which means “boat” and meaning of Asana is “Posture” or “seat”. So this asana is called as Naukasana. This boat pose is beneficial to cure many physical disorders. Basically, Naukasana helps to strengthen the lungs, liver, and pancreas. Helps to increases the circulation of blood and maintain the sugar level. This exercise is very good for toning the organs in the abdomen, removing belly fat and strengthening the Abs muscles.

Steps to do:

  • Lie flat on your back on the yoga mat with your toes facing the ceiling. Your palms must be resting flat on the ground on either side of your body.
  • Take a deep breath inside. You must now lift your head, chest, and legs off the ground and while doing this you have to exhale.
  • Stretch your arms towards your legs so that they are parallel to the ground. Keep your fingers also stretched out like your toes.
  • You need to gaze at your feet and hold this position for about 30 seconds initially. You will feel the contraction of the abdominal muscles. You can breathe normally in this pose.
  • Once you become familiar with this pose you can extend the duration to 60 seconds or even more. Now you will have to slowly relax and come back to the original position after inhaling and exhaling deeply.

You need to start with 5 repeats of this asana initially and gradually build it up to 30 times. You can take a 15 to 20-second break after each repetition

Paschimottanasana (Seated Forward Bend): – Paschimottanasana is a very simple asana. It is one of the best asanas which helps to get recovery from diabetes.Apart from providing a reduction of belly fat and toning of the muscles, this pose helps to stretch the hamstrings, hip and thigh muscles. This is a good yoga posture for people suffering from digestive disorders.

Steps to do:

  • Sit straight on the floor with your legs folded, one over the other as in Padmasana.
  • Stretch out your legs to the front. Your toes should be pointing to the ceiling.
  • Inhale deeply and raise your hands above your head without bending the elbows.
  • Exhaling, bend forward from the hip and bring your hands down to touch the toes. Your head should be bent to touch the knees. Beginners may not be able to touch the toes at first, so try touching ankles or thighs instead.
  • When you reach the toes, try to pull the toes towards you so that you will experience a stretch on the hamstrings.
  • Breathing in and keeping the tummy tucked in, continue in the position for about one minute initially. Gradually increase the time to five minutes.
  • Slowly bring your body up, exhaling and come back to the original Padmasana position or sitting position.To get the best result, you need to repeat the asana at least 25 times. Start with 10 repetitions and slowly increase the number. Beginners can also try the simple version called the ‘Ardha Paschimottasana”. The steps are as said above and the difference is that you have to stretch one leg at a time.
Urdhva Mukha Svanasana: Best exercise for your wrists.Beneficial for lower back coz this pose stretches the lower back muscles. Stretches the muscles of the shoulders and chest also.
Step to do:
  • Lie flat on your belly with the top of your feet facing downwards. Your arms should be stretched down the length of the body.
  • Bend your elbows and spread your palms beside the lowest rib.
  • As you inhale, press your palms firmly on the mat and slowly lift your torso, hips, and knees off the mat. The entire weight of the body should be resting on the palms and top of the feet.
  • You may look straight ahead or tilt your head slightly backward.
  • Ensure that your wrists are in line with your shoulders and the neck is not strained.
  • Stay in this pose for a couple of breaths.
  • As you exhale, slowly lower your knees, hips, and torso back on the mat.
Veerbhadrasana (Warrior pose): The Warrior pose is a knee strengthening yoga pose that also helps people suffering from frozen shoulders. It also releases stress from the shoulders and brings balance in the body.
Steps for Virabhadrasana (Warrior Pose)
  • Stand straight with your legs by keeping distance 3-4 feet between each other.
  • Inhale and raise the both hands parallel to the ground and turn your head to the right.
  • While exhaling slowly turn your right foot at 90 degrees to the right.
  • Slowly bend your right knee. Keep in mind that right thigh should be parallel to the ground. Stay in this position for some time. Breathe deeply for 4 times.
  • After this come to your original standing position breathe normally. And perform the same steps for left leg by turning head to left. Repeat this cycle for 4-5 times.
(Take necessary precaution while you do all the above asanas, as it will be different for beginners and experienced, they may be harmful to your body if you don’t take necessary precautions.)
In the following video, you can see some more asanas for weight loss.

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