Sun Salutations (Surya Namaskar)
The sun salutations are postures that develop flow in movement, stretching, and strengthening diverse muscle groups. The integration of forward bends, lunges, and downward-facing dog pose energizes circulation, greatly quickens metabolism, and provides flexibility to the joints. You should do 10-15 sets of Sun Salutations every day for effective weight loss.
Warrior II (Virabhadrasana II)
According Himalayan Siddhaa Akshar, yoga guru, founder, Akshar Yoga Kendraa, “Warrior II pose works on strengthening the legs, arms, and core muscles while engaging balance and concentration. By holding the posture and engaging the muscles, you can increase calorie burn and tone your thighs and glutes. To intensify the pose, sink deeper into the lunge, elongate the spine, and extend the arms out to the sides.
Chair Pose (Utkatasana)
Chair pose is an active standing pose that involves the quadriceps, glutes, and core muscles. This exercise has you sitting back into an imaginary chair while you lift your arms up overhead, working multiple muscle groups and sending heart rates up, which in turn means more calories burned. Hold for 30 seconds to one minute, breathing easily.
- Dhanurasana – Bow Pose
Though it looks simple, this one’s a killer on your abs, which will go without saying to strengthen them.
How to do it:
- Lie down on the floor with your face down.
- Bend your knees and hold your feet with your hands.
- Inhale and lift up both your hands and feet, raising your thighs and chest in the process.
- Hold for up to 30 seconds, working up to 90 seconds.
- Release with an exhalation.
- Kumbhakasana (The plank)
Undoubtedly the most-liked and well-known of postures, the plank pose is amongst the best postures to burn your tummy fat and tone your muscles.
How to perform:
- Lie face down.
- Lift your body up onto straightened arms
- Balance on your toes
- Face forward or down
- Hold for as long as possible, rest, and repeat a few more times. Gradually increase the duration each day in this position.4. Naukasana (Boat pose)
This is another pose that works fabulously on your side and front tummy muscles and strengthens your core. How to perform: - Lie down on the ground facing the ceiling.
- Keep your hands by your side and relax your shoulders. Keep your legs straight.
- Now slowly raise your hands and legs together from the ground, hold your belly in and above the ground at all times.
- Reach a 45 degree angle till your body is in a V-shape. Hold for 60 seconds and practice deep breathing.
- Ustrasana (Camel Pose)
This is a slightly tougher pose. So ensure to do this only when you are not suffering from any back issues. How to perform:
- Kneel on to the floor with your knees hip width and your thighs straight and perpendicular to the floor.
Rest your hands on the top of your buttocks, fingers pointing down and slightly arch the back inwards.
Slowly lean back and touch, then hold the heels with your hands. Straighten the spine but do not strain the neck.
Hold up to one minute.
Bhujangasana
Bhujangasana, or Cobra Pose, is a back-bending yoga asana that helps in stretching and strengthening the muscles of your back. This asana stimulates the digestive system, too, which is great for weight loss.
Paschimottanasana
Paschimottanasana or Seated Forward Bend is a yoga asana that stretches the hamstrings and lower back. This asana helps improve digestion and removes toxins from the body, thus helping in shedding those extra kgs.
Halasana
Halasana, also known as Plough Pose, is a form of Yoga Asana, which involves the stretching the spine and shoulder. This asana helps in proper digestion and removal of toxins of the body, which indirectly can help reduce weight.
Matsyasana
Matsyasana, also referred to as Fish Pose, is a yoga asana that effectively serves to stretch the neck and shoulders. The thyroid gland, when stimulated with this asana, can be effective for people who want to lose weight.
