“Yoga adds years to your life and life to your years.”
Health- an imperative and overlooked concept in today’s generation.
A fit body and mind always lead to a calm life but heath is usually compromised with the trash known as junk foods flooded in the market or an unavoidable attraction towards technology that manages to keep us glued to the chair for such long hours. Sleep deprivation or oversleeping is a newly adapted lifestyle, depression and a stressed mind have also become common, all these factors including many others contribute to damage our health status.
One such pressing issue is obesity. Reducing weight is not associated just with the intake of food or appropriate exercises but in a wider view, it involves a stress-free mind and social acceptance.
What can be the best way then to reduce weight ? one name that pops up is yoga…
Yoga is not just an agglomeration of several body postures but is a combined practice of physical, mental, and spiritual well-being. Originated from ancient India, yoga is now widely practiced in all corners of the world.
How does yoga help in reducing weight?
To reduce weight primary need is to burn calories how does yoga actually achieve it?
Yoga tends to reduce the stress level and it is scientifically proven that stress leads to overeating well this is how yoga keeps a check on eating. Moreover, yoga is the only way to wake up your senses and increases mindfulness to actually understand what should we eat and what we should avoid like food that makes you feel lazy and sluggish rather than active and energetic.
To shed some pounds we must switch from gentle postures to consistent rigorous postures. Here is the list of 10 basic yoga postures or asanas that can be handy to reduce weight…
( triangle pose)
Let’s start with a basic yoga posture. In trikonasana, all we have to do is stand with back straight and legs slightly apart from each other. Hands straight pointing at the ground. Now bend in the right direction and touch your right leg with your right arm, face towards the sky. Repeat the same steps with the left side. Try to hold the pose for at least 20-30 second and do it 10 times each.
This particular yoga helps in digestion and cuts off belly fat. It also helps in muscle building and strengthening especially of arms and legs.
9.Utkatasana (Chair Pose)
We all must have done this pose when we were kids. While doing chair pose, stand straight, hands resting on either side, feet joined and now slowly begin raising your arms up and take them above your head and join them in a way that palms of both the hands is joined. Now bend your knees such that thighs seem to be parallel to the ground and maintain the posture for 20-30 seconds. Remember your hands above must be straight and not arched.
(Warrior II Pose)
Who doesn’t love abs? Well, this pose can help with that too. In the warrior pose start by standing straight on your feet, hands down on either side, Now slowly taking out your right leg in the right direction. Keep the right leg straight with slightly tilted in and now bend the knee of the left leg pointing outward. Try to become stable at this position of feet and then gradually raise your hands parallel to the ground, shoulder tightened and face towards left.
7.Urdhva Mukha Svanasana
(Upward dog pose)
To do upward dog yoga posture, lie down on your stomach with hands stretched forward resting on the floor in a way that your palm must be facing downward. Now start lifting your upper body and keep the lower abdomen and thighs glued flat to the surface. Apply all the pressure of your upper body on the palms placed on the floor just below the shoulder. Chin up, face looking forward and then maintain the pose for a minimum of 20-50 seconds.
6.Adho mukha svanasana (Downward Dog Pose)
Start by bending your knees for the pose and sit on the mat. Now stretch your arms forward until your wrists are aligned with your shoulder and simultaneously stretch your legs straight and raise your hips. Your arms and legs must be straight should not bending anywhere and your upper back must be relaxed. Palms must be facing the ground. Maintain the posture for a minimum of 20-30 seconds and then gradually start relaxing until you come back to the initial position and then repeat.
Plank pose is quite similar to holding a push-up, if you have ever done push-ups then this will be a piece of cake for you.
Initially lie flat on your stomach, now start lifting your body while applying all the pressure on the hands especially palms and toes must be pointing towards the ground. As soon you gain the posture, align the wrist in the same line as the shoulder and your body must be straight from heels to the head. Keep holding the posture for some time say few seconds then gradually come back to the initial position and then relax.
(child’s pose )
it’s again a very simple and effective yoga posture. Begin the yoga by sitting on the mat, back must be straight, now start bending your back forward in a way that your tummy touches your thighs and forehead touches the ground. Initially, it may be difficult to touch your head to the ground but gradually with constant practice, you will be able to do so. Now stretch your hands forward while palms facing the ground, keep resting the hands on the ground. Maintain the pose for a minimum of 20-30 seconds.
It can be a little tricky if you are a newbie. In this pose initially lie down on the ground on your back with hands lying down on either side. Now start lifting your legs, your arms and back in the air in the way that it appears to be a boat. Hands will be straight, running towards your legs and going parallel to the ground. It will be difficult in the beginning to hold the pose but try to maintain it for a minimum of 10-20 seconds then slowly you can increase the time.
To do bow pose, lie down on your stomach and then start with lifting your lower legs by bending the knees and simultaneously lift your upper body in a way that your hands find a way to hold your legs. Chin up and maintain the pose for few seconds. It may be difficult the first time to hold it but then with practice, it will be easy and comfortable.
1.Setu Bandha Sarvangasana (Bridge Pose)
As the name suggests in this yoga posture body will take the form of a bridge. To begin with lie flat on your back on the ground, arms will be resting on either side and legs will be folded at knee, feet must be flat and heels must be attached to the ground. Now lift your tailbone consequently your hips and lower will be up in the air. Your hands must be beneath the hips. Try to hold the pose as long as you are comfortable then gradually come down and relax your body. Repeat it then.
yoga is now extensively known and practiced by the world not only because these postures help a person to be physically fit but because it also works on a spiritual level and calms your soul. These postures may be tough in the beginning but soon your body and mind will become comfortable with these asanas.