While the common assumption that Yoga is an activity that helps calm the mind is true, that’s not all that it does! When it is practised with sheer dedication and discipline, Yoga can help you lose weight and maintain your shape. There is no arguing with the fact that high-intensity workouts burn more calories. However, when done at a moderate to high speed, there are a bunch of yoga flows that can make you sweat like no other workout.
Here are ten easy yoga poses for beginners that contribute to weight loss. The best part is that they can be done anywhere and anytime.
- Trikonasana (Triangle Pose)
To perform this pose, stand straight, spreading your feet wide apart and hands parallel to the ground. Next, bend on your left side and touch your left foot with your left hand. Maintain your position for 10-20 seconds and repeat the same on the other side. The twisting motion of the asana helps to improve digestion and reduces the deposit of fat from the belly.
- Upwards Dog
Lie flat on your stomach with hands extended and palms facing down. Now keep your hands right below your shoulders, lift your body upwards. Note that your thighs and abdomen should be flat on the floor.
- Chair Pose
Start the chair pose with your feet joined together, and hands by your side. Raise your hands upwards such that your palms should face each other. Now, bend slowly from your knees, precisely like you’d do in a squat position. Ensure your thighs are parallel to each other and stay in place for 10-15 seconds.
- Boat Pose
Very true to its name, your body will look like a boat when in this position. Perform the asana by lying flat on the ground with your arms by your side. Slowly, lift your upper body and legs; your body should form a V shape. Make sure that your hands are straight and parallel to the ground.
- Plank Pose (Phalakasana)
Start this pose by lying flat on your stomach. Now slowly lift your body from the mat by using the pressure of your hands. Your body must form a straight line from head to heels. Place your wrist on the mat, while your shoulders should be right above your wrist. Stay in the position for a few seconds by keeping your abdominals engaged.
- Bridge pose (Setu bandha Sarvangasana)
Perform this pose by lying straight on your back, with knees bent and feet flat on the ground. Lift your tailbone in such a way that your hips and lower back are off the mat. Place your hands firmly right below your hips and lace the fingers together. Use strength from your glutes, hamstrings and abdomen to hold your bottom and back up. Slowly release your fingers and gently lower your tailbone back down. Repeat this asana a number of times.
- Bow pose (Dhanurasana)
You can begin this pose by lying flat on your stomach.. Now slowly start lifting your upper body, and simultaneously also lift both your legs off the ground. Hold your legs with your hands and stay in position for as long as comfortable.
- Angle pose
Stand straight on the floor with your hands by the side. Raise your hands above your head and join them together. Bend on your right side and repeat the same on your left side.
- Child’s Pose
Compared to the asanas, this pose is easy to perform. Start by sitting on the floor in Vajrasana pose. Lower your hands down on the mat while you rest your belly on the top of your thighs. Stretch your hands forward while your palms touch the front of the mat, positioning right in front of your head. Hold the position for 10-15 seconds and then relax.
- Corpse Pose (Shavasana)
Lie on your back with your arms on either side, flat on the floor. Concentrate on relaxing your body by inhaling through your nose and exhaling through your mouth. Make sure to perform this asana at the end of all the asanas.
These are some of the best asanas that show effective results when practised consistently. The added perks are that Yoga helps relieve stress and strengthens muscles and different target areas. For the best outcome, practice Yoga while maintaining a clean diet. Losing weight is a secondary goal; aim at making fitness your lifestyle.
Start the chair pose with your feet joined together, and hands by your side.
Make sure that your hands are straight and parallel to the ground.
You can begin this pose by lying flat on your stomach.