Yoga for Weight Loss: Benefits of Yoga Asanas

In today’s cyber world there are tons of suggestions for losing weight. You shouldn’t be a victim of faulty promises. Instead, yoga can help you much better in achieving your goals of weight loss in a healthy manner. Yoga has its importance since decades.

Yoga is helpful in achieving healthy weight. But yoga alone cannot help in weight loss. Eating healthy, balanced diet and living an active lifestyle will multiply the results. For effective results you have to select perfect yoga asanas and perform them on a regular basis.

Yoga is the most effective way to lose weight keeping health and fitness as the objective. You should follow it with proper eating regime. The choice of your food should be holistic. Your eating schedule should be proper. Try eating in best quantities so that you get hungry after four hours should be the main parameter. The food that you eat differs from one individual to another. It depends on your age, sex, place where you live, work you are doing, etc.

 Yoga helps you to understand that your body will guide you on the quantity and quality of food that you need. Take a proper, adequate and quality sleep for better effects. Yoga helps in reducing your weight and improving your strength.

Here are some of the best yoga asanas that helps to lose weight from each body part:

1. Yoga for facial fat loss

A) Jivha Bandha (Locked Tongue Pose)

In this asana you need to lift your tongue and touch the upper wall of your mouth. Give a slight force to your tongue against the wall, till you experience a stretch at your neck. While performing the mudhra you may breathe through your nose.

The mudhra helps to provide facial beauty by developing a lovely jawline. It strengthens and gives a good shape to your neck. The mudhra sheds extra fat from double chin and tones it up.

B) Simha Mudhra (Lion Pose)

You can perform this asana by sitting on the ground. The position resembles posture of a lion roaring in sitting posture. Extend your tongue as far as possible, and the eyes focused at the mid-point between the eyebrows.

Simha Mudhra assist with supporting the glow and firmness of your facial skin. It provides better flow of blood circulation to the face. The pose pulls up the abdomen, that helps in better digestion. It helps in better functioning of thyroid and parathyroid glands.

2. Yoga for arm fat loss

A) Adho Mukha Svanasana (Downward facing dog pose)

Adho Mukha Svanasana replicates a dog facing down and stretching the body. So, it is also called as downward facing dog pose. Beginners can also perform this pose. We should perform this pose in the correct manner. Incorrect posture may lead to negative effect and hurt yourself.

This asana is a weight-bearing workout. It helps to strengthen the upper body and the arms. It tones and relaxes your back muscles. The asana improves the blood circulation, concentration and energy levels.

B) Ardha Pincha Mayurasana (Dolphin pose)

Ardha Pincha Mayurasana replicates diving in a deep ocean like a dolphin. So, its also called as dolphin pose. Dolphin pose is an excellent pose in building up inversions. They may be like forearms stand or headstand.

Ardha Pincha Mayurasana stretches and strengthens the thighs, upper back, and shoulders. The pose boosts the blood flow into the head and reduces pressure on the heart. This enhances blood circulation in the body. Dolphin pose energizes the reproductive organs in a human body.

C) Chaturanga Dandasana (Four-limbed staff pose/ Low plank pose)

Chaturanga Dandasana is one of the most difficult postures. It is an intermediate level yoga pose. To achieve perfect alignment in the pose, you must activate muscles from the front to the back of the body. Keep your elbows tighten near your ribs and keep your shoulders and abdomen in a stable pose.

Chaturanga Dandasana increases stamina and maintains core stability. It strengthens the arms, wrist, and legs. The pose helps in improving the posture of the body.

D) Urdhva Mukha Svanasana (Upward facing dog pose)

Urdhva Mukha Svanasana is a vital pose for Surya Namaskar sequence. In this pose you have to put the entire weight of your body on your hands and tops of your feet. Open your chest and face towards the ceiling. We have to move the hips off the ground.

Urdhva Mukha Svanasana stretches the chest, hips and shoulders. It helps to improve the body posture and flexibility. The pose improves digestion and boosts immunity. It enhances the capacity of lungs to hold oxygen for a longer time. Thus, it is beneficial for asthma patients.  

3. Yoga for shoulder and upper back

A) Ardha Matsyendrasana (Half Lords of Fishes Pose)

We must perform this asana with an empty stomach. Try to take your meals at least four hours before you perform the pose. The asana got the name from a yogi named Matsyendranath. It is one of the basic asanas used in Hatha yoga asana.

Ardha Matsyendrasana improves the elasticity of spine. It helps in maintaining normal rotation of spinal cord. The pose improves the menstrual cycle in women. It focuses on functioning of pancreas, thus is useful to treat diabetes.

B) Bharadvajasana (Seated Twist Pose)

Bharadvajasana is a sitting pose that emphasises on twisting the torso on sides. It gives a gentle twist to your spine, shoulders are perpendicular to the floor, and hip is on the ground. It acts as a warm-up pose for getting the body ready for more intense yoga.

Bharadvajasana helps to keep the shoulders, hamstrings, and spine supple. The pose tones the muscles of uterus. This pose helps to get relieve from pain and stiffness in the shoulders, lower back, and neck.

4. For the hamstrings/Calf muscles

A) Padangusthasana (Big Toe Pose)

Padangusthasana is one of the important asanas of Ashtanga yoga. It is an easy standing pose with forward bending. Beginners can also perform this pose. The main goal of this pose is to stretch each muscle in the body from head to the toe.

Padangusthasana maintains the hormonal balance of the body. It stimulates the functioning of reproductive organs. The pose helps in developing arch in the foot, thus curing the issue of flat foot. It is useful in getting good quality sleep.

B) Parsvottanasana (Pyramid Pose)

Parsvottanasana is a standing pose with forward bend. It stretches the hamstrings and hip muscles and lengthens the spine. The pose activates each part of the body. It improves the body posture and builds inner confidence.

Parsvottanasana improves the flexibility and body posture. It stretches the shoulders, wrist and legs. The pose improves respiration and calms your mind. It brings elasticity to your hips and spine. The pose enhances the working of abdominal organs like pancreas, liver. It is also beneficial for kidneys and improves digestion.

C) Upavistha Konasana (Wild Angle Seated Bend Pose)

Upavistha Konasana is one of the best poses for seated forward bends. It is useful to stretch, unwind and relax the body. The pose focuses on keeping the spine neutral and lengthening it. It is better if you perform the pose under the guidance of professional yoga instructor.

Upavistha Konasana stimulates the core muscles and tones the belly. It improves the functioning of liver and detoxifies the kidney. The pose heals arthritis and symptoms of sciatica pain. It releases the groins and strengthens the vertebral columns, spine and back of your legs.

D) Virabhadrasana (Warrior 2 Pose)

Virabhadrasana is an excellent combination of standing and balancing actions of the body. The name comes from a warrior Veerabhadra, who was strong and courageous. This asana involves the entire body in performing the pose. The pose puts pressure on the heart. So, heart and blood pressure patients should avoid practising this pose.

Virabhadrasana helps to calm the mind, builds stability, focus and power. This helps to improve health at holistic level. It stretches the hamstrings, quadriceps, and the hip muscles. This pose is beneficial for those who have deskbound jobs.

5. For the belly fat loss

A) Kumbhakasana (Plank Pose)

Kumbhakasana holds the body strong and straight resembling to a plank of wood. The pose stretches our upper back, enhancing oxygenation of muscle tissue. It also releases tension between the shoulders. We have to hold the breath in the final pose to maintain the posture.

Kumbhakasana is an energy booster asana. It tones all the core muscles including the chest, lower back and abdomen. The pose promotes inner strength and spiritual upliftment. It helps to improve concentration and remain focused.

B) Bhujangasana (Cobra Pose)

Bhujangasana comes from the word bhujanga. It means cobra (snake) and asana means pose. We can perform the pose in series of Padma Sadhana and Suryanamaskar. It is a reclining back-bending asana that opens the heart and stretches the entire body.

Bhujangasana is a therapeutic solution for asthma patients. It opens the heart and lungs and improve the blood circulation in the body. The pose helps to regulate the menstrual cycles. It also reduces pains and cramps during periods.

C) Ustrasana (Camel Pose)

Ustrasana is an intermediate level back bending asana. The pose is well-known as it opens the heart chakras. People suffering from blood pressure, chronic headaches and migraines should not perform this pose. Ustrasana makes you feel the deep spinal extension. It is without supporting weight with your arms.

Ustrasana helps to get relieve from thyroid problems and other related issues. It strengthens the back and the shoulders. The pose improves the lung capacity, that enhances the elasticity of lungs tissue.

D) Navkasana (Boat Pose)

We can perform this pose by balancing on the tripod of your sitting bone and tail bone. It builds physical and mental focus that helps in full body awareness. The pose is the best way to concentrate on abdominal strength.

Navkasana strengthens the back and abdominal muscles. It also tones the arms and legs muscles. Performing this pose on regular basis is beneficial for persons suffering from hernia. Navkasana helps to stimulate the intestines, kidney, thyroid and prostate glands.

6. For hips and thighs weight loss

A) Janu Shirasasana (One legged forward bend)

Janu Shirasasana is a complete forward bend. It provides a stretch from your ankle to the hips. We can feel the stretch at the back and side body as well. As you bend forward, keep your eyes closed to enlighten a sense of inner peace.

Janu Shirasasana helps to recover after performing any sports or physical activity. It helps to stretch the back, rib bones, and hips. The pose improves digestion and maintains hormonal balance. It helps to calm the mind and reduce the anxiety levels.

B) Natarajasana (Dance Pose)

Natarajasana is an advance pose with a combination of difficult skills. The pose requires extreme back bending, well-built balance and open shoulders. It requires lot of time, practise and effort to get the correct pose.

Natarajasana builds confidence, reduces fatigue, and boosts energy. It opens up the hips muscles that may develop due to hours of long sitting on a regular basis. The pose improves the body balance and posture. It cures gastrointestinal problems and reduces issues loke bloating, constipation, etc.

C) Baddha Konasana (Butterfly/Cobbler Pose)

Baddha Konasana is a pose for opening the hips and thighs muscle. It is also known by butterfly pose. The movement of the legs replicates like a butterfly flapping its wings.

Baddha Konasana strengthens and improves flexibility in the inner thighs, knees and hips. The pose is beneficial for pregnant women and menopause related issues. It opens the pelvic region. This is beneficial for infertility and urinary disorders related issues.

Benefits of Yoga Asanas other than Weight Loss

• It helps in leaving a calm and peaceful life
• Provides good posture and boosts flexibility. You just have to perform yoga on daily basis. It will strengthen your body and make it flexible.
• Yoga tones and stretches the body muscles. This makes the muscles strong.
• Yoga enhances blood circulation by providing oxygen and nutrients to our body.
• It helps to improve body posture when you stans, sit, sleep or walk. Yoga relieves your body pain that may be due to incorrect posture.
• Regular yoga practice provides consistent energy. Yoga makes you feel energized instead of feeling tired.
• Yoga helps to control sugar levels and bad cholesterol in the body. It is beneficial to boost good cholesterol
• The breathing practices in yoga helps to reduce stress. It relaxes the body and also improves the functioning of lungs.
• Performing asanas of yoga on regular basis helps to improve memory and concentration. It is also beneficial in treating Alzheimer’s disease.
• Yoga practice helps in providing healthier organs, skin, and brain.
• All gentle yoga asanas have cardiovascular benefits. It controls the heart rate and increases endurance. Performing yoga asanas helps in improving oxygen uptake.

Yoga helps to reduce any type of pain. The pain may be due to arthritis, migraine, headaches or back pain. Yoga is beneficial in reducing pain from all these ailments.