Are you the one looking to lose weight fast and naturally? If “Yes” then this article will help you out to achieve your dream body in natural ways.
Nowadays for every men and woman, obesity is the main culprit for all ages behind gaining weight. The main reason behind this is lack of exercises, improper diet, not doing any work and spending more time on television.
This is a common problem these days and every person is found struggling with it and looking for the solution to lose weight.
Today in this article I am going to provide the simple and natural solution – Yoga. Yes, yoga is highly beneficial exercise not only to lose weight but also for the health. This is best for all ages to lose weight fast and as keep you fit.
Yoga is beneficial in several ways like it strengthens inner organs and keeps you healthy. There are many different types of Yoga Poses to lose weight really fast in a natural way.
Yoga for Weight Loss
Here we have compiled 11 best yoga poses (asanas) to lose weight quickly. Some of these quite difficult to do so don’t strain yourself the first time you are doing it:
1. Surya Namaskar (Sun Salutation)
Very first start your yoga with the Surya Namaskar or Sun Salutation. This helps in detoxifying the body.
During sleep after many hours of lack of movement, this is very effective in the morning. It tones up the internal and abdominal organs by stretching and compression the alternate cycles. This help in better digestion and bowel movement.
This is helpful to prevent the fat build up and as well works best to lose weight. At least try to do two rounds for noticing the changes and feel better differences.
2. Yoga Warrior Pose (Veerabhadrasana):
Warrior pose or also known as Veerabhadrasana is the best yoga pose that helps to lose weight. It tones and strengthens the arms, thighs, shoulders along with back muscles at the same time. This pose is beneficial for people suffering from back problems and also helps to increase the balance and stamina.
In this pose, you have stand straight and legs far apart. After that bring your both hands above your head and then stretch them. Now clasp both the hands in a Namaste style and turn your torso to the right side.
Remember that your right knee should bend a little bit during you stretch your abdominal muscles. Now close your eyes and wait for 30 seconds to 1 minute.
Then follow the same process in the left side. Doing this pose will tighten the muscles and even tone your legs. Continue this process for at least 2-3 times on both sides.
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3. Cat Stretch (Marjariasana)
Cat stretch yoga poses to lose weight is very helpful. This provides the flexibility to the spine. It also strengthens the wrist joints and shoulders.
It also massages the digestive organs and tones lower abdomen. This also develops the digestion process the most common problem most of the people are suffering from.
To do this pose you need to come on your fours. Form a table as given in the picture. After that loss straight and as you inhale raises your chin and tilts your head back after that pushes your navel downwards and lifts your tailbone. Next, hold the cat pose and take deep breaths.
4. Cobra Pose (Bhujangasana)
This is another effective yoga pose that helps in burning belly fat. This yoga pose is very helpful in digestion and eliminating the toxins from the body. This as well strengthens the back muscles, abdomen and as the entire upper body.
By doing this your spine also become flexible, hold the cobra pose for at least 30 seconds and repeat this morning to lose weight really fast.
To do this you need to lie on your stomach with the toes flat on the floor. Keep the legs near and the feet and heels touching each other next place your hands under your shoulders and keep the elbows parallel and near to the torso.
After that take a deep breath and lift your head, chest and abdomen while keeping your navel on the floor slowly and then with the support of the hand pull your torso back off the floor.
5. Yoga Chair Pose (Utkatasana):
Chair pose which is also known as Utkatasana is a thigh exercise and a helpful practice for an overweight person. Doing this exercise will tone and strengthen the muscles of hips, chest, back and glutes along with ankle and knee muscles.
This yoga pose seems like a position the of the chair but it requires lots of stamina. Though you may feel pain when you practice this exercise in starting but as you continue it daily, it will help you to gain flexibility and slowly your pain will decrease.
This position requires you’re both feet together, now inhale when you raise your hands above your head. Stretch them and then bend your knees little and inhale while bending your knees continue this position for 60 seconds.
At the beginning it may be difficult therefore try to hold it as much time you can and when you feel much pressure stand up. Do this for 10 times in a day and increase it after 3 days. Practicing this will melt down the extra fats from the body and make you feel healthy.
6. Bow Pose (Dhanurasana)
This yoga pose is not only good for weight loss but also helps in supporting the abdominal core.
For reaching its full potential rock back and forth. This is an effective belly massage and as well fight constipation and as well speed up the digestion process. It is best for the full body stretch.
This yoga pose is quite difficult here you need to lie down to your stomach with your feet hip-width apart and arms by the body side. Next, hold your knees by taking your hands backwards and hold your ankles.
Next breath in and lift your chest off the ground and pull your legs up and back. With a smile on your face look straight and keep the pose stable for 15-20 seconds and as you exhale slowly bring your legs and chest to the ground and release ankles and relax.
7. Boat Pose:
Boat pose is also a helpful exercise for reducing excess fat. In this process, you have to sit down on a mat and then stretch your legs. Knees should be pulled up and the thigh should be tight and toes should point out.
After that raise your feet off the ground and makes your legs to a 45-degree angle. Now inhale at the time of raising your feet and don’t bend your knees.
Doing this yoga, your spine should be straight and body should have a V shape. Then raise your arms to shoulder level. Practicing Boat pose will increase your stamina and also helps to decrease the extra fat from the body.
8. Triangle Pose (Trikonasana)
This yoga pose for weight loss stretches the body sides. It even tones the arms, legs and as well abdominal organs. It can even also improve the flexibility of the spine and hips.
For doing this yoga pose stand straight and separate your feet wide apart and turn the right foot out for 90 degrees and left foot by 15 degrees.
And then align the centre of right heel with the centre of your arch of left foot. Make sure the feet are pressing the ground and weight should be balanced equally on both the feet.
Inhale deeply and as you exhale bend body to the right, downward from the hips and keep the waist straight and let your left hand come up in the air while the right hand comes down towards the floor. Try to keep both arms in straight line.
9. Yoga Locust Pose (Salabhasana):
Locust poses also known as Salabhasana is considered as one of the best yoga asanas for melting fat from the body. This completely stretches the body starting from thorax to abdomen, lower back, upper back and buttocks.
Locust pose is known for its weight loss benefit and flexibility which helps in boosting strength along with the flexibility of back, legs and arms. It helps in stretching chest, shoulders and belly effectively.
In this process, you have to lie face down and your palms facing the ground. Inhale and lift your legs without bending your knees.
At the same time, your upper torso and hands should also be lifted and you have to balance yourself on the tummy. It will help you to melt the extra fats near the hips and stretch your leg muscles.
10. Bridge Pose (Setubandhanasana)
This yoga pose is quite tough but very helpful in building the core strength. This can also develop the flexibility of the spine.
The bridge pose also help you to lose the extra weight around your middle and strengthen neck and chest muscles.
To begin this yoga pose lie on your back and then fold your knee and keep the feet, hip distance apart on the floor, at least 10-12 inches from pelvis with the knees and ankles in straight line.
After that keep arms beside your body, palms facing down and while inhaling lift your back slowly. Gently roll in the shoulders touch the chest to shin without bringing the chin down support the weight of shoulders, arms and feet.
Keep on breathing easily and hold the pose for 1-2 minutes and exhale as you release the pose.
11. Tree pose (Tadasana)
The tree pose or mountain pose helps in strengthening the heart and adds flexibility to the body. This yoga pose to lose weight needs to keep your eyes open to maintaining the body balance.
Here you need to stand straight and straight your arms as well by the side of your body as shown in the picture.
After that bend right knee and place it on right foot high up on left thigh. The foot sole should be placed flat and safely near the thigh. Assure your left leg should be straight.
And as you balanced well, take a deep breath, from the side raise your arms over the head and brings palms together in Namaste mudra or hands folded position.
I tried my best to put together the effective yoga poses to lose weight.
These are very helpful in shedding extra fat fast and naturally. Apart from losing weight, this stretches your bones and muscles.
Try them out to see the remarkable changes in your body and get in the desired shape.
So start trying them now and see the result.