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Yoga For Weight Loss For Beginners
Yoga For Weight Loss For Beginners is here! Wondering when you will be able to wear your favourite pair of skin-tight jeans?
Or when can you flaunt your abs in a red saree?
Of course, everyone dreams of getting in shape without putting in much effort but are wondering if there really are ways that can help you accomplish fitness goals? The answer to this question is yes!
Yoga For Weight Loss For Beginners can be a cumbersome challenge for those who don’t do yoga, but there are ways out there to help you achieve that perfect body.
You must have seen those 8 weeks or 12-week weight loss program commercials on the internet.
Those commercials involve tough workouts for beginners but what we have brought for you is very uncomplicated yet effective.
All the asanas herein Yoga For Weight Loss For Beginners have been approved by the yoga instructors at Yog Sattva.
So, be rest assured that this is not any run-off-the-mill advice that we are giving to you or that we have gorged the content from the net and then repackaged it for you.
Below we have penned down a few effective poses for Yoga For Weight Loss For Beginners
They are the best weight loss tips for fast results.
Yoga is a potent method of diminishing unwanted fat from the body. Yoga For Weight Loss For Beginners should not only does it burn calories, but also helps in attaining inner peace.
I would suggest you wear some comfortable clothes so that you won’t feel uncomfortable when you bend and stretch.
A Must Know Hard Facts About Belly Fat
- A Must Know Hard Facts About Belly Fat
- Sitting speeds up belly fat and it is notoriously tough to do away with.
- 1 to 2 tablespoons of apple cider vinegar a day taken with a cup of water helps lessen stomach fats.
- Fending off ingredients that incorporate trans-fat and ingesting lots of soluble fiber facilitates the reduction of belly fat.
- Consume a high-Protein weight-reduction plan.
- An excessive amount of Alcohol contributes directly to belly fat.
- It’s far a primary hazard component for type-2 diabetes and coronary heart disorder.
- Walking facilitates in lowering belly fat, however, swimming and crunches assist in firming the stomach muscles.
- Green tea also enables vanishing belly fats.
- Belly fat is immediately proportional to stress and a sedentary way of life.
- Consuming a proper diet and exercising adequately can still assist you to maintain a check on your belly fats. Belly fats get deposited maximum effortlessly after the 40s/menopause; therefore it is removed with maximum trouble.
- Patience and perseverance will assist you to triumph over all of it.
- Practice Yoga For Weight Loss
Few simple poses for Yoga For Weight Loss For Beginners
Tadasana
Tadasana is known as the mountain pose asana, or the palm tree pose. The term ‘tada’ is a Sanskrit word that stands for a ‘palm tree.’
It also means a ‘mountain.’ It is a simple exercise for beginners to lose weight at home.
This asana is best known for burning fat present around the arms and the belly.
The posture made while performing this asana stretches the muscles of the body, resulting in perfect shape.
People who love to meditate can opt for this asana. It can be performed either in a standing position or a lying position.
Check out the extreme weight loss tips & steps to gain the perfect posture.
Steps
- Stand straight keeping the feet at least 4 feet apart.
- Start inhaling slowly.
- Now raise your arms up towards the sky. Feel the stretch of the muscles.
- Join the palms or intertwine the fingers.
- Lift your heels and come on your toes.
- Deeply breathe in and out and continue for a couple of moments.
- Feel the stretch.
- Come back to the normal standing position while breathing out intensely.
Benefits
- Peace of mind is achieved.
- Muscles stretch.
- Belly and arms are toned.
- Lungs are expanded & strengthened.
- The heart is strengthened.
- Builds up the spinal cord.
People who want to exercise to lose weight fast at home without equipment can try this simple asana.
When To Avoid
Human beings suffering from low blood pressure, insomnia, and headache need to refrain from acting out this asana.
Surya Namaskar
Surya Namaskar/ Sun Salutations are a series of 12 powerful and effective yoga poses with profound advantages which have been written approximately for thousands of years.
It refers back to the symbolism of Sun as the soul and the source of all life’s existences.
The Surya Namaskar is an entire body exercise…
The Surya Namaskar additionally forms an awesome link between the warming-up poses and the intense yoga asanas.
When you practice the sun Salutation frequently, you observe some tremendous benefits throughout your body.
This yoga exercise when done at home to lose weight not only relaxes the body but soothes the soul as well.
Moreover, it is an integral part of a 30-day weight loss exercise plan.
Steps
- For performing Surya Namaskar, one needs to start in a standing position with their feet close to each other.
- Bring both your hands at the level of your chest and join your palms. It is like you are doing Namaste.
- Stand erect.
- Close your eyes & start reciting the chants which are to be recited at the time of this asana.
- Breathe normally while performing it.
- Now, lift your arms above your head.
- Lean backward and stretch your arms as much as you can in the backward direction.
- Stay in this posture for a few seconds.
- Breathe out.
- Now, bring your arms in the front and bend down.
- Make your forehead touch your knee and try touching the toes of the feet with your palms.
- Exhale.
- In the next step, move one leg a step back and keep the other in the front.
- Make your palms rest on the ground.
- Lift your head & start breathing in.
- Now, lie on the ground and keep your elbows perpendicular to the ground.
- Seize your breath while lying.
- Now raise your upper body by resting your palms on the ground. Your lower body should rest on the ground at this moment.
- Look upwards and inhale.
- Now, create an inverted V by raising your hips and resting your body on the heels and the palms of your hand.
- Exhale here.
- Now stand up again and bring your arms to the ground, touching your feet.
- Now raise your hands up above your head and again stretch them backward.
- Bring your arms to the chest as you did in the starting and join your palms. Inhale.
Benefits
- This asana is useful in improving the digestive system.
- The muscles are also made firm when performing it.
- It aids in blood circulation as well.
When To Avoid
Ladies should not carry out Surya Namaskar in the course of menstruation. Pregnant women need to check with their health practitioner before performing this asana.
Human beings with spinal issues, excessive blood stress, cardiovascular diseases must now not carry out this pose
Padahastasana
Padahastasana is taken from a Sanskrit word where ‘pada’ means foot and ‘hasta’ means hand.
Therefore, Padahastasana is also known as the ‘standing forward bend’ pose. It is a weight loss exercise to do easily at home.
Steps
- Start with forming a Tadasana position.
- Keep your legs together.
- Keep your body erect.
- Lift your hands above the head while inhaling.
- Lift your face in the upward direction and look towards the sky.
- Feel the stretch.
- Now start bending in the front.
- Keep your lower body straight.
- Lean forward and reach the toes of your feet.
- Breathe normally.
- Stay in this position for up to 30 seconds.
- Now, take your arms back to the normal standing position while inhaling.
- Leave your body free.
Benefits
- The abdomen is build up by performing this asana.
- People having digestive disorders can try this asana.
- It also helps in improving the appetite.
- Curbs belly fat.
What To Avoid
Before performing Padahastasana, you would want to master Uttanasana, that is a less challenging forward-bending pose.
Also, people with spinal disc problems have to refrain from acting this pose.
Pavanmuktasana
Pavanmuktasana is also known as the ‘wind relieving pose.’
This asana is based on different Sanskrit words which include ‘pavan’ that means wind & ‘mukt’ which means free.
This posture is very useful in improving gas problems.
This yoga exercise to do at home to lose weight not only relaxes the body but soothes the soul as well.
Moreover, it is an integral part of 30-day weight loss exercise plan.
Steps
- Start with lying down on the ground.
- Now, bring your knees to the level of your chest and grab by both your hands.
- Hold up this pose for up to 1 minute.
- Now, breathe out and take your legs back to the lying position.
- Do the same twice a day.
Benefits
- This asana helps in improving gas problems.
- Also, it relieves arthritis pain.
- It helps in releasing toxins from the body.
What To Avoid
Ladies should not carry out this pose in the course of menstruation. Pregnant women need to check with their health practitioner before performing this asana.
Human beings with spinal issues, excessive blood stress, and cardiovascular diseases must now not carry out this pose
Paschimottanasana
Paschimottanasana is also known as the ‘forward bend yoga pose.’
Though the name seems quite complex, this asana is very effortless to perform.
The asana’s name is made up of two Hindi words namely ‘Paschim’ which means west and ‘Uttana’ which implies stretching.
The gym workout plan for weight loss for beginners can be quite exhausting in the very first week. Therefore, people should switch to Yoga asanas.
Steps
- Sit on the ground with your legs drawn out in the front. The legs should be straight and firm.
- Keep your back straight. Do not lean.
- Lift your arms above your head along with breathing in. Stretch as much as you can.
- Now start breathing out and slowly lean towards the direction of your feet.
- Try touching your legs comfortably.
- Try reaching the tip of your toes. This will stretch out your arm muscles.
- Hold on to this position for as much time as you can.
- Now breathe in and move your arms back above the head.
- After two seconds, exhale and bring back your hands to the ground.
- Repeat this asana 3-4 times.
Benefits
- This asana strengthens the spine by stretching out the back.
- It also tones the back and the pelvic organs.
- It tones up the calf and thigh muscles. Also, diminishes unwanted fat from these areas.
- This natural weight loss tip and trick helps in gaining a flat belly.
- The arms are toned up and strengthened.
What To Avoid
Continually work inside your very own range of limits and capabilities.
Pregnant women, humans tormented by spinal problems, and those with blood pressure and heart troubles need to refrain from acting this pose.
Do not practice this pose in case you are recuperating from stomach surgery or a hernia.
Keep away from this pose when you have spinal damage or sciatica. constantly take the advice of yoga professionals earlier than doing any yoga workout.
Uttanpadasana
Uttanpadasana is also known as the ‘leg raise pose.
The term is made up of three words, ‘ut’ means lift or raise, ‘tan’ means to stretch and ‘pad’ means legs.
This is primarily used to reduce the fat around the waist and the belly.
Steps
- Start by lying on the ground.
- Breathe normally.
- Now make the crown of your head touch the floor.
- Stretch your back and breathe.
- Now, raise your legs at 50 degrees.
- Now lift your arms above the torso.
- Breathe normally while holding this pose.
- Hold for a couple of seconds.
- Come back to the usual lying pose.
Benefits
- This asana helps in providing relief during constipation.
- The spine is strengthened and so are the muscles.
- The fat around the waist and the belly is reduced rapidly if practiced regularly.
- Back pain is also relieved with this asana.
What To Avoid
People with lower backaches and high BP should always practice this pose with caution and under the supervision of a yoga expert.
Individuals who are still recovering from an injury to the spine should perform this asana by lifting one leg at a time.
Pregnant women should avoid practicing this pose during the first few months of pregnancy.
Practicing this pose during menstruation is not advisable. Avoid practicing it if you experience any cramps or bellyache.
Individuals suffering from a muscle pull, and who are recovering from spinal injuries must avoid this pose.
Marjariasana
Marjariasana is also recognized as the ‘cat stretch pose.’ The term ‘marjari’ means a cat in Sanskrit.
It is compared to a cat’s posture because the pose made while performing this asana is similar to that of a catMarjariasana. Try this weight loss exercise plan at home and see the results for yourself.
Steps
- Start with sitting on the floor with your body resting on your palms and the knees.
- The spine should be firm and parallel to the ground.
- Keep your head in the centre.
- Exhale.
- Contract your tummy while doing it.
- Stay like this for 30 seconds.
- Inhale.
- Push the spine towards the ground.
- Hold for 30 seconds.
- Repeat.
Benefits
- This asana helps in making your spine flexible.
- It also helps in strengthening wrists.
What To Avoid
People with lower backaches and high BP should practice this pose with caution and under the supervision of a yoga expert.
People recovering from an injury to the spine should perform this particular asana lifting one leg at a time.
Pregnant women should avoid practicing this pose during the first few months of pregnancy.
Practicing this pose during menstruation is not advisable. Avoid practicing it if you experience any cramps or bellyache.
Individuals suffering from a muscle pull, and who are recovering from spinal injuries must avoid this pose.
Ek Pada Navasana
Ek Pada Navasana is a primarily seated asana that strengthens the stomach muscle tissues.
The name comes from the Sanskrit, eka, which means “one”; pada, which means “foot” or “leg”; nava, which means “boat”; and asana, which means “pose” or “posture.”
Eka Pada Navasana serves as a less complicated model of and a preparatory pose for Navasana, wherein the body forms a “V” shape balancing at the buttocks with the legs lifted and arms extended directly ahead.
Within the Eka Pada model, one foot stays on the floor with the knee bent. In any other leg variant, the bent knee drops to the side. For a deeper stretch, the grounded leg extends directly ahead as in stick pose.
Eka Pada Navasana is understood in English as one leg boat pose.
Steps
- From a seated position, expand the right leg ahead and bend the left foot in the direction of the right thigh. Inhale.
- Lift the arms over the straight leg, parallel to the ground, with both the palms facing each other.
- Slowly lean backward and inhale slowly. Lift your right leg up, pressing out through the heel, and let your gaze rest on the big toe/thumb.
- Loosen up the shoulders far away from the ears and draw the shoulder blades in the direction of the spine to lift and open the chest.
- Breathe and maintain the posture for 2-6 breaths. Put as a good deal attempt into lifting the chest as you’re in lifting the legs.
- To release: slowly exhale. Bring your leg all the way down towards the floor and release the arms downwards.
- Repeat on the opposite side with the same procedure.
- Repeat this asana 3-4 times.
Benefits
- The abdomen is built up by performing this asana.
- Strengthens the backbone and core muscle groups.
- People having stomach disorders can try this asana.
- It also helps tremendously in promoting appetite and digestion.
- Belly fat is targeted in this asana.
- One Leg Boat pose strengthens the abdominal muscles, center frame and strengthens the legs.
- This posture additionally facilitates improvement, stability, cognizance, and awareness.
- This pose is a simpler variant of the complete Boat pose.
- Improves blood circulation.
When To Avoid
Absolutely everyone is tormented by excessive or low blood pressure, hernia, or arthritis.
Everyone is struck by the excessive leg, neck, or hip accidents.
If you are pregnant then we advise you to Keep away from it.
Bhujangasana
Bhujangasana is also recognized as the ‘cobra pose.’
The term ‘bhujang’ means a snake.
It is compared to a snake’s posture because the pose made while performing this asana is similar to the stretch of a snake, mainly a cobra.
Your regular gym routine for weight loss and toning can be switched with regular Bhujangasana.
Steps
- Start with lying down on your stomach.
- Your feet should rest on the tips of your toes.
- Use your arms to lift your upper body and raise your face in the upward direction. Here, your whole body should rest on your arms. Make sure your arms are kept stable and firm.
- This is basically a cobra posture.
- Start exhaling.
- Bend your face in a backward direction now.
- Breathe in between doing this.
- Hold this posture for up to 30 seconds.
- Breathe out.
- Come back to the normal posture.
- Repeat this asana five times a day.
Benefits
- This asana helps in making your wrists firm.
- Lower back muscles are built upon performing this.
- The abdomen is strengthened.
- Your entire body is toned up if performed on a regular basis.
- It also stretches up the arms and shoulders.
- It is beneficial in weariness and sciatica.
- Also, it helps in overcoming depression.
What To Avoid
Human beings affected by excessive blood pressure, hernia, and decrease lower back or neck injury have to refrain from acting in this pose.
Pregnant girls or ladies in their menstrual cycle should not carry out this pose.
Bend backward only until you revel in the stretch to your abdomen, thighs, and lower back.
Please relax even in case you experience moderate aches whilst stretching. In such instances, you could do Ardha Bhujangasana.
Additionally, individuals affected by back injury and Carpal tunnel syndrome should not carry out this pose.
Relax with Savasana
Savasana or Shavasana is made up of the Sanskrit word ‘shav’ which means a dead body.
This ‘Savasana’ is performed at the end of a yoga asana.
Steps
- Lie on down on the ground.
- Make a slight gap between the legs.
- Make your palms face in the upward direction.
- Shut your eyes.
- Start breathing.
- Keep your body at rest.
- You must Focus on every part of your body one by one and relax.
- Lift your hands and rub them together for 10 seconds.
- Now come back to the normal position.
Benefits
- Relaxes the body.
- Soothes the soul and the mind.
- Adopt these super easy yoga asanas as part of your fitness regime and bid adieu to various problems, like weight gain, depression, digestive problems and even dull lifeless skin!
What extra could you possibly ask for from the comfort of your own home?
What To Avoid
Be mindful and don’t go off to sleep 😉
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Great Post! Yoga is indeed an amazing way to achieve healthy mind, body and soul. Yoga is a must have hobby for all.
Yes true…Thank you so much for stopping by ???
Great article.
Yes, yoga can help you with weight loss.
You can burn about 200 calories per yoga training (one-hour training).
Here are some good yoga poses for weight loss:
Sun Salutations
Shoulderstand
Plough Pose
Bridge Pose
Camel Pose
Fish Pose
thank you for reflecting back
I recently started doing yoga and I can see I am having a better quality sleep and reduced stress.
I have a little back issue so was seeking an article where I can find which poses I should avoid. This was of great help.
Thanks for your feed back.
Informative
This article is informative. I think the best time I came across this article. Tomorrow is Yoga Day and Yogic enthusiastic people like me were looking for some content like this. I was well aware of all the asanas mentioend in the article but two were new to me. So, this way this year’s Yoga Day brings me a new gift.
Thanks for your feed back.
stardiaries18@gmail.com
This is a very comprehensive and informative post. The power of Yoga is such that it is a panacea for many of the lifestyle-related issues we face. It is a boon for those struggling with weight issues. Surya Namaskar is my favourite as it is a complete workout in itself.
Thanks for your feed back.
Great post, they way you have given step by step clarity on how to do each aasana is very helpful for everyone. Recently I have started doing Suryanamaskara every morning. trying to increase the number of iterations every day.
Thanks for your feed back.
Yoga is a wonderful practice for weight loss beginners. It strengthens and tones the body while promoting inner peace. Start today!
Thanks for your feed back.
Yoga is great but tadasana for me is difficult you made it sound so simple
Will definitely try it out with all the steps now
Thank you for sharing this
Thanks for your feed back.