Top 18 Best Yoga Poses For Weight Loss
Get ready to roll out your mat and lose weight while maintaining flexibility and balance.
If you're like me, your conversation should be "Nothing is working!", "I need to lose weight", or "I want to lose weight." I watched so many videos and buried my head in endless lists Guess what?None of them worked and I wouldn't have made it a way of life and yes I lost weight - in tons.
A. For facial fat (about 2 minutes)
Also known as Lion Pose. This is a basic pose that anyone can do regardless of age. Sitting in Lion Pose with your tongue sticking out stretches your facial muscles along with your ribcage and spine.
Note:
No potential risks. If sitting in this pose is difficult, sit in a chair and perform the asana.
No potential risks. If sitting in this pose is difficult, sit in a chair and perform the asana.
2. Jalandhara Bandha
How it works:
This seated breathing pose is a great way to stretch and tone the muscles around your neck. Pressing your chin against your chest also works your jaw muscles. Holding your breath also helps detoxify your lungs and improve your breathing.
This seated breathing pose is a great way to stretch and tone the muscles around your neck. Pressing your chin against your chest also works your jaw muscles. Holding your breath also helps detoxify your lungs and improve your breathing.
Precautions:
If you have trouble breathing, do this bandha under the supervision of a certified yoga teacher. If you have high blood pressure or heart disease, hold your breath.
B. For The Arms (Approx. 5-6 minutes)
3. Adho Mukha Svanasana
Also Known As - Downward Facing Dog Pose
How it Works:
Adho Mukha Svanasana is a weight bearing pose. The torso should be placed on the hands. A great way to tone your arms and biceps.
How it Works:
Adho Mukha Svanasana is a weight bearing pose. The torso should be placed on the hands. A great way to tone your arms and biceps.
Do not perform this asana if you have carpal tunnel syndrome.
4. Chaturanga Dandasana
Also Known As - Quadruple Poses, Low Plank Pose
How It Works:
This pose requires you to lift yourself off the floor with your hands supporting your body and avoiding damaging your core. It not only tones your arms, but it also strengthens and tones your biceps and triceps.
How It Works:
This pose requires you to lift yourself off the floor with your hands supporting your body and avoiding damaging your core. It not only tones your arms, but it also strengthens and tones your biceps and triceps.
Precautions:
Do not attempt this if you have a shoulder or back injury. Work with a certified yoga teacher to help you with variations.
Do not attempt this if you have a shoulder or back injury. Work with a certified yoga teacher to help you with variations.
5. Ardha Pincha Mayurasana
Alias - Dolphin Pose
How it Works:
Your arms are the foundation of balance for your entire upper body as you try to stay afloat. This asana helps strengthen and tone the biceps, triceps and arms.
How it Works:
Your arms are the foundation of balance for your entire upper body as you try to stay afloat. This asana helps strengthen and tone the biceps, triceps and arms.
Notes:
This is a simple asana that anyone can do. However, be careful with neck and shoulder injuries.
This is a simple asana that anyone can do. However, be careful with neck and shoulder injuries.
6. Urdhva Mukha Svanasana
Also Known As - Upward Facing Dog Pose
How it Works:
This asana stretches the arm muscles and balances the weight. A powerful and efficient way to tone your arms, biceps and triceps.
How it Works:
This asana stretches the arm muscles and balances the weight. A powerful and efficient way to tone your arms, biceps and triceps.
It is best to avoid this asana if you are pregnant or have a wrist injury.
C. For The Shoulders And Upper Back (Approx. 4-6 minutes)
7. Bharadvajasana
Also known as seated twist pose. Improves the natural flexibility of the upper body, improves digestion and increases flexibility in the shoulders.
Precautions:
Be careful if you have knee, hip or spine problems.
Be careful if you have knee, hip or spine problems.
8. Ardha Matsyendrasana
How it works:
This pose requires the shoulders, neck, and spine to work simultaneously. Vigorous rotations (one side at a time) help tone the sides, upper body and abs.
Precautions:
Be careful if you have back or spine problems.
This pose requires the shoulders, neck, and spine to work simultaneously. Vigorous rotations (one side at a time) help tone the sides, upper body and abs.
Precautions:
Be careful if you have back or spine problems.
D. For The Midriff (Approx. 5-7 minutes)
9. Navasana
Alias - Boat Pose
How it Works:
When you think of this asana, think of a seesaw or a boat. It works in the same way, with your hips becoming the base of your body balance. If you're struggling to shed stubborn belly fat, here's something that will give you visible results.With a little practice, you'll have toned abs.
Precautions:
Do not perform this asana if you have insomnia, hernia or spinal cord injury.
How it Works:
When you think of this asana, think of a seesaw or a boat. It works in the same way, with your hips becoming the base of your body balance. If you're struggling to shed stubborn belly fat, here's something that will give you visible results.With a little practice, you'll have toned abs.
Precautions:
Do not perform this asana if you have insomnia, hernia or spinal cord injury.
Also Known As - Fish Pose
How It Works:
It's all about stretching your lower body (and your internal organs): your thighs, guts, hips, and abs.
Precautions:
It is best to avoid this asana if you have blood pressure, hernias or migraines.
How It Works:
It's all about stretching your lower body (and your internal organs): your thighs, guts, hips, and abs.
Precautions:
It is best to avoid this asana if you have blood pressure, hernias or migraines.
11. Anantasana
Also Known As - Vishnu Couch Pose
How It Works:
This pose tones the abdominal muscles. Stretching shifts focus to both sides of the body. This asana improves circulation and digestion.
Precautions:
If you have any discomfort or stiffness in your neck or lower back, consult your doctor before doing this asana.
How It Works:
This pose tones the abdominal muscles. Stretching shifts focus to both sides of the body. This asana improves circulation and digestion.
Precautions:
If you have any discomfort or stiffness in your neck or lower back, consult your doctor before doing this asana.
12. Bhujangasana
Also Known As - Cobra Pose
How It Works:
Surya Namaskar's core pose, an elegant asana that works the upper body. It gives the abdominal muscles a radical stretch.
Precautions:
Do not attempt this asana if you are pregnant or have a hernia.
How It Works:
Surya Namaskar's core pose, an elegant asana that works the upper body. It gives the abdominal muscles a radical stretch.
Precautions:
Do not attempt this asana if you are pregnant or have a hernia.
E. For The Thighs (Approx. 6-8 minutes)
13. Baddha Konasana
Also known as - Cobbler's Pose
How it works:
Cobbler's Pose works the inner and outer thighs. An interesting variation of this pose is to flap your legs like a butterfly. This is one of the reasons why it is also called Butterfly Pose. Simple and easy to understand, relax your lower body.
Precautions:
Avoid if you have a knee injury.
How it works:
Cobbler's Pose works the inner and outer thighs. An interesting variation of this pose is to flap your legs like a butterfly. This is one of the reasons why it is also called Butterfly Pose. Simple and easy to understand, relax your lower body.
Precautions:
Avoid if you have a knee injury.
14. Malasana
Also known as Garland Pose. Stretch your thigh, groin, and hip muscles. Improves flexibility and tones inner/outer thighs.
Precautions:
Avoid this asana if you have pain in your knees or hips.
Precautions:
Avoid this asana if you have pain in your knees or hips.
15. Anjaneyasana
aka - Crescent Pose
How it Works:
This pose is all about lunges, stretching the legs, hamstrings, thighs and toning the muscles from the hips to the ankles. Relieves tension and provides excellent flexibility.
Precautions:
If you have a knee injury or heart problems, you may not want to practice this asana.
How it Works:
This pose is all about lunges, stretching the legs, hamstrings, thighs and toning the muscles from the hips to the ankles. Relieves tension and provides excellent flexibility.
Precautions:
If you have a knee injury or heart problems, you may not want to practice this asana.
16. Ardha Bhekasana
Alias - Half Frog Pose
How it Works:
Half Frog Pose is one of the most difficult poses, but it yields amazing results. Stretches and strengthens your hips, quadriceps and hamstrings. Blood circulation is promoted, so you can feel vitality.
Precautions:
It is best to avoid this asana if you have neck, shoulder or back pain.
How it Works:
Half Frog Pose is one of the most difficult poses, but it yields amazing results. Stretches and strengthens your hips, quadriceps and hamstrings. Blood circulation is promoted, so you can feel vitality.
Precautions:
It is best to avoid this asana if you have neck, shoulder or back pain.
F. For The Calf Muscles/Hamstrings (Approx 5 – 7 mins)
17. Padangusthasana
Also Known As - Thumb Pose
How It Works:
A pose that fully stretches the hamstrings and tightens the calf muscles. Strengthens thighs, legs and back, and stimulates kidney and liver function.
Notes:
He is one of the most basic poses and anyone can do it. However, it may take a while for a beginner to fully bend or straighten.
How It Works:
A pose that fully stretches the hamstrings and tightens the calf muscles. Strengthens thighs, legs and back, and stimulates kidney and liver function.
Notes:
He is one of the most basic poses and anyone can do it. However, it may take a while for a beginner to fully bend or straighten.
18. Parsvottanasana
Also known as Pyramid Pose. Strengthen your quadriceps, calf muscles, and hamstrings as you stretch into the final pose. An easy way to tone and strengthen your feet.
Precautions:
This pose is not recommended for pregnant women or those with hamstring problems.
Precautions:
This pose is not recommended for pregnant women or those with hamstring problems.
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