Lose Weight

6 Amazing Yoga Postures to Lose Weight in a Month: For Beginners

Yoga is the ancient form of physical exercise and meditation in India and its postures are known as ASANAS. The pro feature of these asanas is that these are proved to lose weight significantly and also helps you maintain your physique and your body’s functional and mental health.

Weight is increased mainly due to the accumulation of fat over the stomach, thighs, and buttocks. Here are some yoga poses that would help you lose a significant amount of weight in a month.

Bhujanga asana (Cobra Posture)

Lie on your stomach with your hands below your shoulders. While inhaling slowly, raise your chest upwards and bending your head backward. Hold this posture for at least 30 seconds.

Releasing the posture

  • Bring your body back to your original position while exhaling slowly.
  • Repeat this asana for 4-5 times while taking the rest of 15 seconds in between.

Uttanaasana (standing or forward bending)

Lie on your back and take your arms over your head, as you start bending forward from your hip joint to the limit you can.

Once you reach the limit, keep your hands right beside your feet with your face towards your legs. Hold on for as long as you are comfortable with the posture.

Release the posture

  • To get out of this asana, bend your knees a little, drop your hip, tuck your chin to your chest and slowly get up.
  • Good for your digestive tract.
  • Boosts the health of your Liver and Kidney.
  • Do this asana at least 3 times with an interval of 10-15 seconds.

Dandasana (Plank Pose)

Facing towards the ground, support yourself with all fours with your knees touching the ground. Keep your wrists right under your shoulders and take your right and left leg back respectively straightening your knees and legs.

Support your body with your hands majorly and little pressure on your toes while your heals are facing away from the ground.

Attain this posture while inhaling and stay there as long as you can while holding your breath. You should stay hold on for at least 30 seconds. This hold of breath is called Kumbhaka.

Releasing the Posture

  • While exhaling your breath, drop your knees down, and sit back.
  • This asana does wonders for your whole body while stretching it’s your muscles.
  • Do this asana at least 3 times with 15 seconds interval in between.

Naukasana (pontoon posture)

Sit on your yoga mat with your buttocks and feet touching the ground, knees up and your legs would be in the shape of an inverted V. Lean back a little and pull your legs straight up so your feet will be in the line with your forehead, neither high nor low.

Lift your arms as if you are trying to approach your feet but not exactly touching them. Do not let your back slide down and keep your chest open. Hold this posture for at least 15-30 seconds or as long as you can hold it.

Place your feet on the ground and bring your chest forward to hug your legs and sit in this relaxing position while tucking your chin to chest.

Or

Lie on your back with arms at your side. Raise your legs as high as you can without bending your knees while inhaling. Lift your arms and back to reach your toes while your buttocks touching the ground and straightened legs.

Releasing the posture

  • Release the pose by lying on your back again and drop the legs down keeping them straight.
  • This asana sets your core and belly on fire.
  • Do this asana at least 3 times with the rest of 15 seconds in between.

Pavanmuktha Aasana (Wind Easing Posture)

Lie on your back with stretched out legs and hands at your sides. Exhale and bring your knees towards your chest and press your thighs on the abdomen while clutching your legs with clasped hands.

Lift your head and chest off the floor to let your chin touch the knees. Hold the posture for 45- 60 seconds while breathing in and out deeply.

Release the posture

  • Exhale while releasing your knees slowly and let your legs touch the ground while dropping your head and chest on the floor with your hands at your sides.
  • Repeat this asana 5 times with 15-20 seconds rest in between.

Dhanur asana (Bow Posture)

Lie straight on your stomach positioning your palms underneath the shoulders. Bend your knees with toes facing your buttocks and reach your arms back to hold your ankles with the hands.

Inhale and lift your feet together slowly as high as it is possible for you to. Hold the same pose for 15-30 seconds and keep breathing deeply.

Release the posture

  • Exhale and bring back your body to your original position slowly by dropping your feet and legs to the ground and your arms underneath your shoulders.
  • Repeat this asana 5 times with the rest of 15 seconds in between.
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