Yoga is an ancient Hindu practice that helps to keep body and mind in peace. Yoga helps to cure many health problems like back pain, menstrual cramps controls blood pressure and even cure cancer. Yoga makes you flexible and stronger in your bone. Yoga has many benefits for our health. Yoga is more practiced to lose weight and stay fit. If you are a beginner and want to lose weight we are here to guide you. Here I am listing some fat burning yoga-weight loss for beginners.
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Beginners Yoga For Weight Loss:
Yoga is very much helpful to lose weight. But for beginners yoga may hurt at the beginning. So here I describe some yoga-weight loss for beginners step by step to make it easier. Here are the steps of yoga for weight loss, So get a yoga mat and let’s start.
Simhasana (Lion Pose):
Steps:
- Spread yoga mat and sit in Vajrasana
- Spread your knees sitting in Vajrasana.
- Sit your spine straight and be relaxed.
- Place your palms on your knees.
- Inhale and take out your tongue.
- Make a “ha” sound and hold this pose for 20 sec to 30 sec.
- Repeat this pose about 4 to 6 times.
Halasana (Plow Pose):
This asana helps to tone the muscles of buttocks. This also strengthens the thighs and shoulders. This asana helps to improve digestions.
Steps:
- Spread your mat and lie flat on the floor.
- Keep the arms side by the body.
- Keep your palms facing downward and legs together.
- Relax your body and take deep and slow breaths.
- Roll the spine till your toes reach the ground over the head.
- Keep your legs straight.
- Hold the pose for 15 seconds to a minute.
Vriksasana (Tree Pose):
This pose helps you to increase your body balance from your core. It helps you to lose weight fast.
Steps:
- Stand with your feet together, touching inner ankles and inner knees.
- Bring your hands together at the center of the chest.
- Bring your left foot up slowly as high as possible on your right thigh.
- Hold this position for 30 seconds.
- Repeat this position on the other side.
Trikonasana ( Triangle Pose):
This pose helps to lose weight fast and it also makes you flexible and stronger your bones.
Steps:
- Stand up straight and keep your feet hip-width apart.
- Step your feet that there are about 3.5–4 feet distance between them.
- Turn your left foot in slightly right and your right foot right 90 degrees.
- Touch your left heel using your left hand slowly and keep your hand and legs straight.
- Point your right towards the ceiling.
- Hold this position for 30 seconds.
- Repeat this position on the other side.
Virabhadrasana (Warrior III Pose):
This pose is very effective for weight loss but quite difficult for beginners. But a beginner can give a try to this.
Steps:
- Raise your hands over your head.
- Lift your leg in the air.
- make balance
- Try to hold this position for 30 seconds.
- Repeat it on other side.
Naukasana (Boat Pose):
This pose is great for abs. You can reduce your belly fat by doing this. It also burns your arm and leg fat.
Steps:
- Spread your mat and lie down straight with your arms on the sides of your legs.
- Start Inhaling and exhaling, lift your chest and feet off the ground.
- Stretch your arms towards your feet
- You can feel the pressure in your stomach area.
- Hold your breathe and position for 10 seconds.
- Then start to exhale and bring your body back to your starting position.
- Do this for 3-4 times.
Setu Bandha Sarvangasana (Bridge Pose):
Bridge pose is very effective for losing weight. This is a very easy yoga pose for beginners. Bridge Pose stretches the spine, neck, the thighs. This position relives from stress, headaches, insomnia, and depression. This position is very easy too.
Steps:
- Lie down straight on the mat.
- Bend your knees.
- Set your feet on the floor.
- Keep heels to sitting bones as close as possible.
- Stay in this pose from 30 seconds to 1 minute.
- Do this for 3-4 times.
Dhanurasana (Bow Pose):
This yoga pose helps to lose your weight fast. This poses effectively to burn your belly fat. This pose makes stong your chest and makes you more flexible.
Steps:
- Spread your yoga mat
- Lie on your belly
- Start to bend your knees and hold the ankles with your hands.
- Raise your thighs, chest, and head as high as possible.
- Hold this pose for 4-5 seconds.
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