YOGA for weightloss

YOGA For Weight loss.

Yoga is an ancient form of exercise and way of living that focuses on your mind, body and soul. It's a holistic practice for all ages. The word 'Yoga' has been derived from the Sanskrit word 'Yug' which refers to the union of our individual consciousness and the universal consciousness.  

With the growing trend of people getting more cautious of their expanding waistlines and increased instances of metabolic disorders - cancer, diabetes and others - there has been a sudden upsurge in people prioritizing their health and resorting to tailor-made diet plans and fitness regimes.

Butterfly Pose (Badhakonasana)

Badha = Bound or Restrained, Kona = Angle, Asana = Pose or Posture 

This pose is pronounced as BAH-dah-cone-AHS-ana

How to do Butterfly Pose (Badhakonasana)

• Sit with your spine erect and legs spread straight out.
• Now bend your knees and bring your feet towards the pelvis. The soles of your feet should touch each other.
• Grab your feet tightly with your hands. You may place the hands underneath the feet for support.
• Make an effort to bring the heels as close to the genitals as possible.
• Take a deep breath in. Breathing out, press the thighs and knees downward towards the floor. Make a gentle effort to keep pressing them downward.
• Now start flapping both the legs up and down like the wings of a butterfly. Start slow and gradually increase the speed. Keep breathing normally throughout.
• Fly higher and higher, as fast as you comfortably can. Slow down and then stop. Take a deep breath in and as you exhale, bend forward, keeping the chin up and spine erect.
• Press your elbows on the thighs or on the knees, pushing the knees and thighs closer to the floor.
• Feel the stretch in the inner thighs and take long, deep breaths, relaxing the muscles more and more.
• Take a deep breath in and bring the torso up.
• As you exhale, gently release the posture. Straighten the legs out in front of you and relax.

Benefits of the Butterfly Pose (Badhakonasana)

·       A good stretch for the inner thighs, groins and knees, improving flexibility in the groin and hip region

·       Helps in intestine and bowel movement

·       Removes fatigue from long hours of standing and walking

·       Offers relief from menstrual discomfort and menopause symptoms

·       Helps in smooth delivery if practiced regularly until late pregnancy

 

Cobra Pose (Bhujangasana)

Bhujang = Snake (Cobra); Asana = Posture or Pose

Bhujangasana is pronounced as BHU-jung-AAHS-uh-nuh.

How to do Cobra Pose (Bhujangasana)

• Lie on your stomach with your toes flat on the floor and forehead resting on the ground.
• Keep your legs close together, with your feet and heels lightly touching each other.
• Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso. 
• Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.
• Pull your torso back and off the floor with the support of your hands.
• Checkpoint: Are you putting equal pressure on both the palms?
• Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up.
• Checkpoint: Are your shoulders away from your ears? Keep your shoulders relaxed, even if it means bending your elbows. With regular practice, you will be able to deepen the stretch by straightening the elbows.
• Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras!
• Don’t overdo the stretch or overstrain yourself. 
• Breathing out, gently bring your abdomen, chest and head back to the floor.

Benefits of the Cobra Pose (Bhujangasana)

·       Opens up the shoulders and neck. 

·       Tones the abdomen.

·       Strengthens the entire back and shoulders.

·       Improves flexibility of the upper and middle back.

·       Expands the chest.

·       Improves blood circulation.

·       Reduces fatigue and stress.

·       Useful for people with respiratory disorders such as asthma. (Do not practice this yoga pose during the attack though).

Kapalbhati Pranayama

Steps of Kapalbhati Pranayama: –

• First sit on the Padmasana and close your eyes and keep the spine straight.
• Now take a deep breath (inhale deeply) through your both nostrils until your lungs are full with air.
• Now Exhale through both nostrils forcefully, so your stomach will go deep inside. as you exhale you feel some pressure in your stomach.

• While the process of exhaling there is a hissing sound, at this point try to think that your disorders are coming out of your nose.
• Repeat this process for 5 minutes.

Benefits of Kapalbhati Pranayama : –

• It Generates heat in the system to help dissolve toxins and waste matter.
• Adds luster and beauty to your face.
• Improves digestion, Improves the function of kidneys and liver.
• Daily practice of kapalbhati can cure the all intestinal problems.
• It helps reduce stress in the eyes, thus curing dark circles around the eyes.
• Improves the blood circulation problem in whole body parts.
• It also helps in regaining poise in emotions.

Nauka Chalan (Boat Pose)

 

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.

Benefits

• Strengthens the abdomen and hip flexors.
• Stimulates the kidneys and intestines.
• Relieves stress and improves digestion.

Pavanmuktasana (Wind-releasing Pose)

 

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.

Benefits

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

Virabhadrasana I (Warrior Pose)

How To Do It

• Stand straight on the floor.
• Exhale, and jump your feet about four feet apart.
• Raise your hands such that they are perpendicular to the floor and parallel to each other.
• Turn your left foot (if your left is forward) in by about 45 degrees to the right, and your right out by 90 degrees to the right.
• Exhale, and rotate your torso to the right.
• Again exhale, and bend your right knee such that the shin becomes perpendicular to the floor.
• Ground down through the back foot.
• Spread the palms against each other.
• You can tilt your head back and look at your thumbs.
• Stay in this position for about 10 seconds and return to the initial position.
• Repeat with the other leg.

Benefits

• Stretches your belly, lungs, and chest.
• Strengthens the muscles at the back.
• Strengthens the thighs, calves, and ankles.

Ardha Chakrasana (Half Wheel Pose)

How To Do It

·      Stand upright, keeping your feet close together and arms alongside your body.

·      Balance your weight well between both your feet.

·      Inhale and extend your arms over your head and ensure your palms face each other.

·      Exhale and bend backwards, as you push your pelvis forward and keep your arms in line with your ears. Keep your elbows and knees straight and your head upright. Your chest should face the ceiling.

·      Hold the pose for a few breaths. Then inhale, and come back up.

·      Exhale and relax!

Benefits

• Stimulates abdominal organs and aids digestion.
• Helps treat lower back pain.
• Regulates blood pressure.
• Increases lung capacity.

 

Adhomukha Svanasana (Downward Facing Dog Pose)

 

How To Do It

• Come down to the floor on your hands and knees.
• Ensure your knees are set directly below your hips, and your hands a little ahead of your shoulders.
• As you exhale, raise your knees from the floor.
• Initially, lift your heels away from the floor.
• Lengthen your tail bone away from the back of your pelvis, and lift your sitting bones towards the ceiling.
• Exhale, and push your top thighs backwards.
• Straighten your knees.
• Firm your shoulder blades, and keep your head between your upper arms.
• Stay in this pose for about a minute.
• Exhale. Bend your knees to the floor, and return to the initial position.

Benefits

• Improves digestion.
• Relieves fatigue and back pain.
• Energizes the body.
• Calms the brain and relieves stress.

TIP: Do as many repeats as possible depending on stamina you can start with two 2 of 20 repeats of each of these poses and then increase further. 

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