Yoga For Weight Loss : Which yoga is best for weight loss

Health Benefits of Yoga

If you are considering Yoga for weight loss, you are in for a lot of other benefits for your health.

• Stress buster
• Enhances body’s flexibility
• Tones muscles
• Improves blood circulation in the body
• Strengthens the bones
• Increases lung capacity
• Lowers blood sugar and blood pressure
• Cleanses liver
• Regulates hormonal and body pH balance
• Facilitates digestion
• Maintains healthy weight

Here are some diet plan that you can follow while you are following yoga for weight loss.

• 1200 calories Indian diet plan for weight loss 
• Gm diet plan for weight loss 
• Indian Atkins diet for weight loss 
• Indian ketogenic diet plan for weight loss 
• Low carb and high protein diet plan for weight loss 
• Indian paleo diet plan for weight loss 

Method:  See the picture for reference of each step. It is a 12 step process.

• It starts with standing with legs together and arms  and hand joined to do namaskar.
• Take both hands straight above head, followed by bending backwards (refer the picture ).
• In the third step you bend ahead  from waist , touching your hands to ground  and nose to your knees.
• Then you take both the legs behind one by one. and form the pose given in the picture while doing this.
• Then go into plank position.
• It is followed by lying facing the ground
• Pull your body up from your waist while bending the spine in an arch. (refer the picture)
• Come back on all your fours.
• one by one bring both the legs in front near your palms.
• You come back into bent down position.
• Straighten up and continue with the whole process again. And do at least 10 repetition. Later increase the repeatations as per capacity.

Method:

• Stand with legs slightly apart.
• Keep your hands parallel to the ground at shoulder level and face your palm towards ground.
• Inhaling come up on the toes and exhaling bend knees as if you are sitting on a chair.
• Go as low as you can go. until you reach  an exact seating position on an imaginary chair.
• Hold this pose for few seconds ( count 10) and inhaling come back on your toes.
• Exhaling come back to start position.
• do at least 10 repetitions to start with and then go on increasing the repetitions.

Method:

• Stand with feet together.
• Bend forward with palms touching the ground.
• Take each leg behind one by one in such a way that the body forms a triangle with ground as the base.
• Try to touch the sole of feet on the ground.
• Hold this pose for the count of 10 . and repeat this yoga for weight loss for 10 times to start with.

Method:

• Follow the steps for adhomukhsvanasan.
• Once you form the triangle with the body, try to touch your fore arm on the ground.
• Try to hold on this pose for the count of 10 . Do at least 10 repetitions.

Method:

• Lie down on your back.
• While exhaling lift both legs, arms and neck above the ground.
• Try not to bend the knees or elbow.
• While exhaling pull the stomach in.
• Stay in the pose for minimum 5 – 10 seconds.
• Inhaling come back to lying position.
• Do 10 repetitions

Method:

• Lie on your left side.
• Rest your left palm supporting the neck.
• Exhaling, lift your right leg at 90 degrees.
• Try not to bend knees.
• Try to hold your right leg toe with your right hand.
• After holding the toe, remain in this pose for the count of 10.
• Do 10 repetitions of this yoga with each leg .

Method:

• Lie down facing the ground.
• Keep your feet together and rest your palms next to your chest, chin touching the ground.
• Inhaling back bend your spine and lift your head above ground and look towards the sky.
• Keep your elbows slightly bent and touch your navel on the ground.
• Hold this pose for the count of 10.
• Do 10 repetitions.

Method:

• Sit on the ground and fold your legs, feet facing and touching each other. (Refer the picture)
• The pose resembles to the cobbler’s pose.
• Try to pull your feet as close to the pelvis as possible.
• At all times keep the spine straight. Lift your legs from hip join and bring back to ground.
• Start with slow pace and slowly increase the speed.
• The movement resembles the butterfly’s flying movement.
• Continue the movement for at least 20 – 30 seconds.

Method:

• Lie on your back.
• Fold either leg one by one or both the legs simultaneously and try to touch knees to the chest. (Refer the picture).
• Wrap your arms around your legs. Lift your head and touch your forehead to knees.
• Hold this pose for 10 secs
• Do 10 repetitions with each legs and 10 repetitions with both the legs together.

Method:

• Lie on your back.
• Fold your legs from knees and straighten your arms on ground next to your body.
• Inhaling, lift your waist back and hips forming a bridge pose.
• Hold your core tight and do not put excess pressure on shoulders and feet.
• Hold for 10 secs and do 10 repetitions.

Here are some more interesting reads on weight loss  and fitness

• How to lose fat from love handles (waist line)? 
• How to lose fats from hips and thigh ?
• Losing fat from breast.
• How to lose belly fat fast. 
• How to lose fat from face / How to lose double chin 
• Tips on losing fat from arms