International Yoga Day: 13 weight-loss yoga poses that work!

Filed in: fitness, Yoga for weight loss.

Have you tried everything to lose weight and have failed? Well, we have the answer for you – yoga.

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Benefits: This aasana stretches the hamstrings and puts pressure on the muscles of the abdomen. It also causes blood to flow to your head, helping your body move from the sympathetic nervous system to the parasympathetic, helping you to relax.


To perform this position, stay straight. Raise your hands from the front to the top of your head while inhaling slowly. Then, lean forward fully pushing your buttocks back until your palms touch the floor and your forehead touches your knees. Slowly rise to the standing position.

6. Surya namaskar or greeting the sun.

Surya namaskar It's a yoga set aasanas done in succession. It has incredible weight reduction properties as it employs several forward and backward bends aasanas That flexes and stretches the spine giving a deep stretch to the whole body. Believe it or not, this is a full-body workout like no other. It has a profound effect on the detoxification of internal organs through abundant oxygenation and has a deeper relaxing effect. Learn more about The greeting to the sun or surya namaskar.

Aasanas sitting

7. Ardha Matsyendrasana or half spinal twist

Benefits: This aasana It increases the capacity of your lungs so you can inhale and retain more oxygen. Stretches the spine and tones the thighs and abdominal muscles. It stimulates the digestive system helping to digest food more efficiently and lose weight.


Sit with your legs straight in front of you, keeping your feet together and your spine erect. Bend your left leg and place the heel of your left foot next to your right hip (optionally, you can keep your left leg straight). Now, take the right leg over your left knee and place your left hand on your right knee and your right hand behind you. Turn the waist, shoulders and neck in this sequence to the right and look over the right shoulder. Hold and continue with gentle long breaths in and out. To return to the initial position, continue exhaling, first release the right hand (the one behind you), release the waist, then the chest, finally the neck and sit relaxed and straight. Repeat on the other side.

If you have a back injury, make this position only in the presence of a certified trainer.

8. Badhakonasana or Cobbler pose.

Benefits: This aasana It reduces the fat in the inner thighs and strengthens the spine, the muscles of the groin, the knees and the lower back. It also helps relieve menstrual discomfort and improves digestion.


Sit on your yoga mat with your legs stretched out in front of you. Keep your spine erect and bend your legs toward your knees, so that the soles of your feet are facing each other. Now, with your hands, pull the legs so that the heels touch each other and are as close as possible to the pelvis. While holding your legs at your ankles, move your thighs up and down, like the wings of a butterfly. Do this as many times as you can.

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Remember that the closer your legs are to your pelvis, the greater the benefit of this position. Do not strain, do everything you can and your flexibility will improve over time.

Do not do this aasana If you have injured your knees.

9. Kapal bhati pranayam

Benefits: This is a form of breathing exercise that helps oxygenate your body while strengthening the muscles of your stomach and abdomen. It helps give you that flat toned belly, melts love handles and improves digestion.

Avoid doing this position if you have high blood pressure, a hernia or heart disease.


Sit comfortably on your yoga mat. Keep your spine erect and palms facing down. Now exhale through your nose and pull your stomach towards your spine. When you loosen the muscles of your stomach, you will automatically breathe. Quickly contract the muscles in your stomach and exhale. The muscles of your stomach should be doing the job of pushing out and drawing air. Do this initially about 50 times, you can increase the number of repetitions when you feel comfortable.

After doing this form of breathing, you will initially feel some pain around the muscles of your stomach and abdomen. This is normal.

Lying aasanas

10. Kumbhakasana or plank posture

Benefits: Strengthen and tone your arms, shoulders, back, glutes, thighs and abs.

If you have back or shoulder injuries or have high blood pressure, avoid doing this posture.


Lie face down on the floor or your yoga mat. Now place the palms of your hands near the face and bend the feet so that the toes push the floor. Push your hands and lift your buttock in the air. Your legs should be flat on the floor as much as possible and your neck should be loose. This is known as the dog down or adho mukha svanasana. Once here, inhale and lower your torso so that your arms are perpendicular to the floor and your shoulders and chest are directly on your arms. Remember to keep your fingers from opening and keeping them together. You will feel the muscles of your stomach contract. Hold this position as long as you can. To get out of this position, exhale and gently lower your body to the floor (as if you were going to push). You can finish this pose by doing any bhujangasana or simply turn it to the side and push your hands to the sitting position.

eleven. Vasishtasana or wise pose

Benefits: It works extensively on the shoulder, arms and central muscles. It also improves the flexibility and the feeling of balance.


Lie on your stomach. Bend your elbows and place your palms under your shoulders. Now, place the toes and press the floor to straighten the elbows so that the upper body and pelvis are lifted off the floor. Make sure your body is in the same alignment that you had while you were lying down. Now, slowly rotate the upper body to the left while releasing the left hand from the floor. Simultaneously turn the right foot towards the outer edge and stack the left foot with the right foot. Do not let your hips or pelvis fall. Keep it in the same alignment as before. Find and remain in this position for five breaths. Repeat the pose to the other side.

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12. Halasana or plow pose

Benefits: This posture is ideal for those who sit for long hours and tend to have poor posture. Tones the muscles of your buttock and strengthens your shoulders and thighs. It also stimulates the functioning of the thyroid glands, parathyroids, lungs and abdominal organs, so it helps the blood flow to your head and face, improves digestion and keeps hormone levels under control.

If you suffer from liver or spleen disorders, hypertension, diarrhea, are menstruating or have suffered an injury to the neck, avoid doing this position.


Lie on the floor on your back with your feet flat on the floor. Place your arms at your sides and bend your knees so that your feet are flat on the floor. Now, slowly lift the legs from the hips. Place your hands on your hips while lifting them and use them as support. Now, slowly bend your legs on your hips and try to touch the floor behind your head with your toes and stretch your hands so they are flat on the floor. Exhale while climbing.

To return to the lying position, gently turn your back to the floor, breathe while lowering. Do not fall suddenly.

13. Setubandhasana or bridge pose

Benefits: This posture is great for toning your thighs, strengthening your shoulders and toning your abs. It also relaxes the mind, improves digestion, relieves symptoms of menopause in women and stretches the neck and spine. It is also good to keep blood pressure under control.

Avoid doing this position if you have a neck or back injury.


Lie on your yoga mat, with your feet resting on the floor. Now exhale and push up, and get up off the floor with your feet. Lift your body so that your neck and head are flat on the mat and the rest of your body is in the air. You can use your hands to push down and get additional support. If it is flexible, you can even put your fingers together just below your raised back for that extra stretch.

Source of the image:,,,,,,, getty images

Text disclaimer does not guarantee any weight loss through this method, since the results may vary from person to person. We recommend that you consult your nutritionist and doctor before following any of the suggestions suggested here.

Reference:, by Pavitra Sampath

Tags: Yoga to lose weight.

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