Yoga for weight loss | 10 Basic yoga assans & poses to loss weight

Yoga for weight loss:Basic yoga assans & poses to loss weight-

We know that Yoga is a best way to reduce stress and calm the mind but it is also a best way to loss weight and makes our body healthy and strong. In present life everyone is busy in his work and cannot take care of his health,so to live a healthy life yoga plays and important role. In whole world over weight and belly fat is the major problem to everyone,mainly womens in india. 

Our bad eating habits ,over eating,busy schedule and fast food habits is the main reason to increase weight and belly fat. To live a healthy life or loss weight yoga is the best way because yoga is the set of many different exercise that helps to burns calories,increase the flexibility and strengthens the muscles. Yoga includes the Pranayamas or breathing exercise that calms or relax our mind and other is asana that are the set of many postures or poses that helps to loss body weight or belly fat.

1o Basic Yoga assans or poses for weight loss:

1. Sarvangasana or shoulder stand pose:

Steps:

• Firstly,Lie down on the floor in a shavasana or corpse pose and keep your legs straight.
• Place your arms close to your body and palms facing down.
• Inhale, lifting both the legs,back and buttoks form a 90 degree angle.
• Then, applying pressure on the hands, push the toes slightly behind the head.
• Support the back by placing the elbows on the floor.
• Now, straighten the legs upward. Keep supporting the back with the hands.
• Stretch the legs upward until the legs, the abdomen and the chest form a straight line.
• Hold the posture for 30 seconds to one minute or according to your capacity.
• Now,to release the posture bend your knee and bring the back and hips to the floor, while returning. 
• Then, bring the legs to the floor and straight your legs and relax.

2. Chakrasana or wheel pose:

Steps:

• Firstly,lie down on a mat in Shavasana or corpse pose.
• While exhailing,bend your knees and bring the feets close to the buttocks as possible. 
• Bend your arms and place your palms above to your shoulders or close to your ears on the mat.
• Lift up your hips and drop your head back while arching the spine.
• Make sure that raising your hips and stomach as high as possible.
• Stay in the posture according to your capacity or 12 to 15 seconds.
• Make sure that while stay in this posture,breathe in and out normally.
• This is the one cycle of chakrasana or wheel pose.

3. Trikonasana(Triangle Pose):

Steps:

• To perform this asana please stand straight.
• Spread your legs in a comfortable distance from each other.
• Slowly raise your arms,so there inline from both of your shoulders.
• please ensures that yours arms are straight and leveled.
• Now,Keeping your left foot straight and turn your right foot at a angle of 90 degree.
• Inhale deeply,and now exhale slowly bend your body towards the right from your hip.
• Try to touch your right ankle with a right hand and raise your left hand up towards the sky.
• Make sure that your face are also towards the sky.
• Stay here for one to three minutes or for according your strength or capacity.
• Breathe in and out normally,feel your whole body relax.
• Now,inhailing slowly come back to your upright position and straight your right foot.
• Next,turn your left foot out and repeat the same pose or asana on left side.
• This is the one cycle of Trikonasana or Triangle pose.

4. Dhanurasana(Bow Pose):

Steps:

• Firstly sit in vajrasana posture and relax your shoulders.
• Now,lie down on your stomach and keep your feet stlightly apart,almost parallel to your hips and place your arms on the side of your body.
• Now Exhale,while exhailing slowly fold your legs up.
• Take your hands back and grasp the right ankle with the right hand and left ankle with the left hand.
• Breathe in and lift up your chest off the ground or floor and pull your legs up and stretch it out.
• You should feel the stretch on your arms and the thighs.
• Try to maintain your body on the lower abdominal and look upward.
• Hold the posture as long as you can comfortably hold the in hale breathe.
• Place your chest and chin to the ground.
• Now,slowly exhale bringing the knees to the floor and release the ankles.
• Slowly bring your legs and arms straight down on the floor.
• Now,slowly come back to the starting position.
• This is the one cycle of Dhanurasana or Bow pose.
• Repeat it 2 to 5 times for effective results.

5. Halasana(Plow Pose):

Steps:

• To practice any asana or posture, first of all stretches your entire body to avoid injuries.
• To perform halasana, first sit with your legs straight and relax the spine.
• Lie on the floor and both of your hands are close to your body and your palms on the floor.
• Now inhale, then while exhale, raise your legs straight upwards at a 90 degree angle.
• When you lift your legs 90 degrees off the floor, you can also support your back with your hands. This is a posture of Sarvangasana.
• Inhale deeply, and push your hips down and bring your feet above the head and touch your toes from the floor.
• When your toes hits the ground and you fall into the balanced position of the halasana, you can leave your support from your spine.
• Now, your both hands fingures are interlocked each other and place your arms directly on the floor.
• Make sure that Keep your knees straight.
• Breathe normally through your both nostrils  and hold the posture for several minutes according to your capacity or flexibility.

6. Bhujangasana(Cobra Pose):

Steps:

• To do this asana,firstly come in the makarasana pose for which you have to lie down on the floor and your stomach and keep your legs with a distance from one another.
• Rest your head and palms and relax your body.
• Now moving to makarasana bring your legs close to one another and stretch your arms in front of you.
• Rest your head on the floor.
• Now,place your arms close to your chest and raise your elbows.
• While taking a deep breathe in raise your chin up and lift your body up from the floor to your navel area.
• Make sure that your your elbows are inline of your body and parallel to each other and stretch your legs in such a way that you do not feel to much pressure on your waist.
• Breathe in and out normally and stay at this posture for fifteen to twenty seconds.
• After fifteen seconds,brings the head down and rest your chin on the ground and return to the starting position.
• This is the one cycle of bhujangasana.

7. vajrasana or Diamond pose:

Steps:

• For diamond pose,you need to keep your feet straight and sit Dandasana.
• and then you will bend your knee and then keep your right heel close to your hip and then shift your body weight towards your right.
• after it you can shift your body weight to right to use your arm to take support and now bend your left knee also,
• and then sit in between your heels.
• Your left and right heel should be a little further from your hip and both the thumbs on your feet are touching each other at all times
• While you are sitting in between.Lift up your chest,so make sure you are not collapsing in the postures
• Both of your palms will remain on your knees.
• Lift up your chest and close your eyes.
• Once you close your eyes,you have a need to breathe five to ten times.
• Then slowly open your eyes and you can release your postures one by one.
• and you can sit any comfort position

8. Parvatasana(Mountain pose):

Steps:

• To do this asana or pose,stand at the edge of your mat.
• Now you inhaled and take your left leg back.
• and maintain a distance of two to three feet between your legs.
• and keep your left toe at 60 to 70 degree angle.
• keep both your leg straight and pull up your knee caps while performing the asana.
• keep your hand in namaste behind your back and you also touch your palms to the ground while bending forward.
• and open your chest.Exhale slowly fold forward,you will fold forward according to your limit.
• after that inhale,and come up slowly.
• Bring your legs together and you wants to realsed your hands, you can released it.
• after it you have a need to do same things with a right leg to perform right side stretching.

9. Utkatasana(chair pose):

Steps:

• To do this asana stand at a hip-width distance.
• Take a block and place it between your thights.
• Inhale and as you exhale,sit back slowly.
• if you feel any pinching pain while doing the asana,then stop there
• and come up and make sure your knees and toes are in line.
• keep on pressing the block with your thights.
• You can keep your hands in line with your shoulders .
• Stay here for five counts.
• Inhale,and come up,but keep on pressing your block.
• Repeat this steps for five to six times.
• This pose is like a chair position.

10. Vasisthasana(side plank pose):

Steps: 

• To do side plank pose first come to plank pose.
• so,sit in vajrasana and then go in plank pose.
• Make sure that you do not collapse towards your hipline and engage your shoulders upwards
• and then press your right palm on the floor
• Now turns towards the left side,stack both your feet above each other and take your left arm straight towards your skyline.
• Keep both the arms aligned in the same line
• If you think you have complete stability and balance in this postures,then looks up towards the left fingertips or skyline.
• If you are not able to do that also then keep your feet forward from another feet.
• if you wants to release this  postures,bring your left palm down and come in plank postures.
• Bend your knees and sit in vejrasana.
• Like that you will do same things of  a another side to increase the strengthning.