7 Effective Yoga Stretches For Weight Loss

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With obesity on the rise, more and more people are reaching out to yoga for cutting down the numbers on the weighing scales, to tone up their body and look fabulous. There are countless yoga poses that aid in weight loss. So, if you are looking to lose weight, here are the 7 best yoga poses to help you reach your weight loss goals. Not only will these poses help shed the flab, but will also help you tone up your body.

7 Fabulous Yoga Stretches For Weight Loss:

Let’s have a look at the various yoga poses for weight loss:

1. Tadasana – Mountain Pose:

A very basic stretching pose, it helps you know your physical and spiritual self. Plus, it helps you breathe right. Apart from that, it also boosts the blood circulation level. Delve into this energy kick off stretch for a stress-free weight loss routine.

How To do:

  1. Stand on the mat, feet joined together, back and head erect.
  2. Keep the hands aligned along your body, with palms resting on the thighs.
  3. Taking a deep inhalation, bring your hands over the head. Join the palms akin to Namaskar Mudra.
  4. Bend your head back slightly and fix the gaze on the joined fingertips.
  5. Exhaling and then taking a deep inhalation, stretch as much as possible.
  6. Keep the feet flat and firm on the yoga mat.
  7. Slowly lift your heels off the mat and try to balance yourself on the toes.
  8. Inhaling in deep, normal breathing, hold the pose till you complete counting 20.
  9. Taking a deep exhalation, relax.
  10. Release the pose and come back to the initial position.
  11. This makes one repetition. Repeat the pose 10 times, relaxing for a count of 10 in between.

2. Padahastasana – Standing Forward Bend Pose:

Stress is one of the worst enemies when it comes to weight loss. This yoga stretch will help you release your physical and mental stress and relax yourself. A mild forward stretch, it triggers the blood flow, which in turn unclogs the cluttered mind and blocked chakras.

How To do:

  1. Stand straight on your yoga mat, allowing your hands to rest alongside the body.
  2. Keep your feet together, joined at the heels.
  3. Make sure that your spine and head are erect.
  4. Taking a deep inhalation, bring your hands above your head.
  5. Breathing out slowly, bend forward, allowing your body to make a 180 degree angle with the floor.
  6. Now taking a deep inhalation and then exhaling, let your body sway away from the hips.
  7. Bring your hands down, allowing the fingertips to touch the toes.
  8. Tuck in your tummy and hold your breath.
  9. Hold the pose till you complete a slow count of 30.
  10. Exhaling deeply, release from the pose.
  11. Inhaling, come up and relax in the initial position.
  12. This makes one repetition. Repeat the pose 10 times and relaxing for a count of 10 in between.

3. Parivritta Trikonasana – Revolved Triangle Pose:

This yoga pose is essential to tone your arms, hamstrings, and love handles. Plus, your lower body gets a good strengthening stretch too. It also makes sure that the blood flow to the abdomen improves, aiding in burning belly fat for a svelte body.

How To do:

  1. Stand on your yoga mat with the feet placed firm and flat.
  2. Stretch out your hands onto either side of your body in such a way that they make a 180 degree angle with the floor.
  3. Inhale deeply.
  4. Exhaling slowly, bend to the right in such a manner that the fingers of left hand come into contact with the toes of the right foot.
  5. Simultaneously, lift the right hand up in such a way that the hands are aligned at a 180 degree angle.
  6. Incline your head upwards and fix the gaze on the right fingers.
  7. Hold the pose, breathing deeply, for a count of 20.
  8. Exhaling, release the body from the pose and come back to the starting position.
  9. Repeat this procedure with your left side.
  10. This makes one repetition. Repeat the pose 10 times, relaxing for a count of 10 in between.

4. Kati Chakrasana – Half Wheel Pose:

This is a side stretch and is a great way to melt away those love handles. It is also an excellent way to tone your lateral muscles.

How To do:

  1. Stand on the yoga mat with the feet joined together, with the toes and heels touching each other.
  2. Allow your hands to rest on your waist; make sure that your thumbs point towards your spine.
  3. Taking a deep inhalation, slowly bend backward until you experience the tingle on your spine.
  4. Make sure your knees are straight.
  5. Hold the pose, breathing deeply, until you finish counting 20 slowly.
  6. Exhaling and then inhaling, slowly release your body from the pose and relax in the initial position.
  7. This makes one repetition. Repeat 3 to 5 times.

5. Adhomukha Svanasana – Downward Facing Dog Pose:

Along with helping you tone your tummy and give you an enviable arms and hamstrings, this yoga stretch has countless other benefits too.

How To do:

  1. Stand on your yoga mat straight, your feet resting firm and flat on the yoga mat.
  2. Keep your spine erect.
  3. Allow your hands rest alongside the body with your palms resting on your thighs.
  4. Indulging in a deep inhalation and then exhaling slowly, bend frontward in such a way that your palms could rest on the yoga mat spread out at the width of the shoulders.
  5. Make sure that your fingers are spread out.
  6. Let the face down, the gaze fixed on the floor.
  7. Stretch out your legs, one each, towards the back, spreading out at shoulder width.
  8. Let the hands and feet be aligned.
  9. Keep the knees and elbows straight.
  10. Taking a deep inhalation, suck your abdomen completely in such a way that your navel and spine are close to each other.
  11. Hold the pose, indulging in deep breathing for about a count of 60.
  12. Exhaling gently, release your body from the pose and relax.
  13. This makes one repetition. Repeat7 times, taking a pause of 10 seconds in between repetitions.

6. Paschimottanasana – Seated Forward Bend:

High stress equals trouble shedding weight. If you want to lose weight, you’ll need to keep your mind in control. This is an awesome stretch that can help you relax. Plus, it massages your lower abdomen, triggering the burning of belly fat. It also tones your thighs, hamstrings, and arms.

How To do:

  1. Sit with your spine erect on the mat in an easy cross legged position.
  2. Maintaining an erect spine, stretch your legs to your front allowing your toes to face the ceiling.
  3. Indulging in a deep inhalation, bring your hands above your head. Ensure that your elbows are straight.
  4. Fixing your gaze on your fingertips, elongate your spine as much as possible without hurting it.
  5. Indulging in a deep exhalation, bend frontward from your thighs.
  6. At the same time, bring your hands down, allow them to touch your toes.
  7. Bend the head forward in such a way that your forehead rests on the knees.
  8. Try to hold your toes and pull backward. The ideal point will be when you experience a tingle on your hamstrings.
  9. Suck your tummy inward as much as possible.
  10. Breathing deeply, stay in the position till you finish counting 20 slowly.
  11. Exhaling slowly, release the body from the pose.
  12. Let your body relax in Sukhasana.

7. Bhujangasana – Cobra Pose:

Cobra Pose fits easily into any weight loss fitness regimen. Along with being an awesome post natal stretch for firming the sagging tummy, it eases the back pain while toning your arms and thighs. It also firms up your butt.

How To Do:

  1. Lie on the yoga mat on your abdomen.
  2. Keep your back erect while the hands rest on the mat on alongside your body.
  3. Let your toes and heels be in contact with each other.
  4. Indulging in deep inhalation, lift the hands over the head.
  5. Spread the legs out at hip width.
  6. Indulging in normal breathing, place your palms beneath the shoulders. Align the fingertips along with the shoulders.
  7. Let the palms rest on the floor, aligned with the chest.
  8. Indulge in deep inhalation.
  9. Taking a deep inhalation, push the torso away from the floor, while you balance yourself on your thighs, toes, and fingers.
  10. Bend your head back a little, while fixing the gaze at the ceiling.
  11. Stretch towards your back to the maximum possible extent. The ideal level will be when you experience the stretch on your spine.
  12. Indulging in normal breathing, stay in the position for a slow count of 30.
  13. Exhaling, slowly come out of the position by rolling your chest, followed by neck and forehead in that order.
  14. Bring your hands over the head and come back to the initial pose.
  15. This makes one repetition. Repeat 5 times, indulging in a pause of 15 seconds in between repetitions.

Along with these yoga stretches, you need to follow a good and healthy diet. Apart from that you need to keep stress at the bay.

What are your choices for stretches when it comes to weight loss? Please share your weight loss mantra with us in the comments section below.

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