Yogasanas for weight loss!!!
To decrease weight and get rid of obesity three things must be kept in mind:
1.Controlling eating habits.
2.Regular exercise.
3.Avoiding the causes of weight gain.
Yoga can help you control your weight more effectively Many a times the glands are sluggish in our body. These sluggish glands are stimulated by yogaasana to increase their hormonal secretions. Especially the thyroid gland pays important role in our weight because it affects body metabolism..Yogasanas like Paschimottanasana, Bhujangasana, Sarvangasana, Halasana, Dhanurasana, Trikonasana, ArdhaMatsyendrasana,Pawanmukhtasana along with Suryanamaskar(Sun salutation) are very effective for weight reduction, also Pranayama especially kapaalbhaati pranayama is very useful.
Paschimottanasana:
1. Sit on a mat with your legs stretched straight out in front of you.
2. Breathe OUT. Slowly bend forward, trying to touch your feet. Don’t bend your knees.
3. If you feel a constriction while bending, straighten up slightly and then try and bend further forward.
4. Don’t push yourself too hard. You may not be able to get very far if you are a beginner. Don’t get impatient and push yourself too hard. You will only injure your muscles. Just bend forward as far as you can go.
5. It is important that you hold this pose. There is no point in just bouncing back and forth.
6. Exhale, while returning to normal position.
Bhujangasana:
Take prone lying position, legs together, toes together, pointing outward, hands by the side of the body, fingers together palm facing upward and forehead resting on the
Fold hands at the elbows, place palms on the ground near each side of the shoulder, thumb should be under the armpit.
Bring chin forward and place it on the ground. Gaze in front.
Raise chin and turn head backward as much as possible. Maintain the posture for sometime. Then slowly bring your body on the ground, starting form upper part of the navel region, thorax shoulder, chin and lastly place the forehead on the ground.
Sarvangasana:
1. Take supine position, hands straight by the side of the thighs, palm resting on the ground.
Slowly raise your legs together without bending at the knees by pressing your hands and stop at 30° angle.
After sometime raise your legs little more and stop at 60° angle.
Now slowly bring it at 90° angle.
Press the hands and bring your legs little towards head so that your buttock is raised up.
After that, support it from the palms of both the hands, place the elbows on the ground making broad base.
Raise the legs towards sky,raise the buttocks also,continue the support of your hands. Raise the legs towards sky till the legs, abdomen and chest form a straight line. Place the palms on your back for the support. Chin should be placed against the chest. Maintain the position and then return back to original position slowly.
Halasana:
Take supine position hands straight by the side of thighs, palm resting on the gorund.
Slowly raise your legs together without bending at knees by pressing your hands and stop at 30° angle.
After few seconds raise your legs further up to 60° angle and maintain.
Now slowly bring the legs at 90° angle.
Pressing both the hands bring the legs little towards the head.
Continue the bending of legs till toes touch the ground and then stretch your legs backward as far as possible.
Now place both the palms on the head making finger lock. Bring the elbows on the ground.
While returning back to the original position first release the finger-lock. Stretch the hands straight and place them on the ground by the side of the body.
Lower the waist and raise the legs from the ground. Slowly let the waist rest on the ground and stop bringing the legs at 90° angle.
Slowly come back to the original position.
Dhanurasana:
Take prone lying position, legs together, hands straight by the side of the thighs, chin resting on the ground.
Fold the legs at the knees and bring them on the thighs. Knees must remain together.
Bring your hands backward and hold the toes of respective legs from the thumb and forefinger of the respective hands.
Raise your legs a little up and simultaneously raise your head and chest.
Holding the toes, pull the legs towards ears and bring the toes near the ear. Gaze in front.
While returning to this original position, loosen your hands, take legs backward, let the thighs touch the ground, leave the toes and ultimately bring the legs and hand to the first position.
Trikonasana:
Stand erect with legs together, hands by the side of the thighs.
Make two or two and half feet distance between two legs and raise both the hands towards each side, so to make a parallel line with shoulder.
Slowly bending towards right side (lateral) touch the toe of the left leg with the forefinger and middle finger of the right hand adn raise the left hand towards sky. Gaze also should be up towards left hand.
After maintaning it for sometime, slowly return to the second position.
Now start bending slowly lateral towards left side and touch the toe of the right leg with left hand.Keep pointing towards sky. Gaze should be towards raised right hand.
While returning back to the original position bring down your raised hand, leave the toes and stand erect with legs together.
ArdhaMatsyendrasana:
Sit extending both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
Fold the right leg at knee.Slowly set the right heel at the perineum.
Now folding the left leg, bringing it from above the right knee, place it by its side on the ground. The knee of the left leg should remain towards sky.
Now bring the right hand on the left side of the left knee. The left knee should remain at the left side of the right armpit.
Now straighten the right hand and hold the toe or ankle of the left leg.
Twisting the body to the left side, look backwards, place the left hand bringing it from the back on the right thigh. Gaze should be towards back.
While returning to the original position first release the hand from the thigh and turn head forward.
Now bring the back to normal position after loosening the right hand.
Bring the left leg in original position.
Now bring the right leg also original position.
Repeat it similarly from the other side by folding the left leg first.
Pawanmukhtasana:
Sit outstretched keeping both the knees together and the heel on floor
Keep the spine and the neck in the same line.
Put the palms of the hands on the floor along with the waist, keeping the fingers outstretched.
Apply pressure on the palm to maintain the balance of the trunk while the neck should lean backwards.
Now closing your eyes get conscious towards the breathing.
Finally get back to the primary position
CAUTION:Beginners should practice these yogasanas under supervision of an expert.
