Weight loss has been a common concern for many of us, especially when we don’t fit into our regular clothes anymore. With many cities lifting lockdown restrictions, many of us plan on going out to our favourite restaurants, drop by the office, meet friends, etc. Staying home for almost a year has reduced our activity levels & many of us have gained some weight. 

While it is completely normal & okay to have gained weight, we should aim to work out to get back our fitness levels from before lockdown. Did you know that doing 50 minutes of power yoga burns around 240 calories as per a study by the Human Performance Lab. Yoga, a go-to fitness form for many of us, has shown to be an effective weight loss routine as it can boost mental focus, makes you more flexible and also burns fat.

Here are some asanas that can help you get started on the weight loss journey:

Downward Dog - Adho Mukha Svanasana

Famous Yogi BKS Iyengar claimed that practising this asana has known to lessen the fatigue experienced by athletes. It strengthens the muscles in the ankle, calf & thigh area along with strengthening the shoulders and abdominal muscles. The asana is known to slow the heart & control blood pressure.

Here is how you practice the asana:

  • Lay down straight on your belly with your feet shoulder-width apart while your arms are relaxed and placed near the shoulders
  • Place your hands firmly on the mat, in a way that your weight is distributed equally between both your palms
  • Lift your knees and hip and ensure your pelvic bone is facing the ceiling
  • Straighten your legs and make an imaginary triangle with your body and the floor
  • You could choose to relax & drop your heels to the floor or stay on your toes as per your comfort level
  • Take five deep breaths in this position before you relax; you could also level up by holding the position for more than 5 breaths

This asana focuses on your arms, upper back, shoulders, abs and legs.

Cobra Pose - Bhujangasana

The asana is a  go-to for those who want to focus on strengthening the hips, things & lower abdomen. The asana focuses on stretching the lower abdominal muscles along with the legs. 

Here is how you perform the asana:

  • Face downward and lay on the floor
  • Place your hands next to your shoulders
  • Stretch your legs and ensure you are not on your toes
  • Take a deep breath and lift your upper body till your lower abdomen
  • You can hold this position for five deep breaths

This asana works your lower abdominal muscles and legs.

Plank Pose - Kumbhakasana

The plank pose is a common workout in different fitness forms. In Yoga, too, it is as a great workout to do if you are focusing on strengthening and toning your abdominal muscles.

Here is how you perform the asana:

  • Lay down on your stomach with your face down & place your hands under your shoulders
  • Position your foot to be balancing on your toes
  • Take a deep breath and lift your body up by pushing your palms into the floor and face the floor between the palms
  • Hold for five deep breaths

This asana focuses on burning the extra fat around your stomach area.

Camel Pose - Ustrasana

Note: Do not perform this asana if you are facing back issues.

The camel pose is a great way to stretch your abdominal muscles, hips and chest. The pose is recommended for spinal flexibility and energises the body by helping in reducing fatigue.

Here is how you perform the asana:

  • Kneel on the floor and place your knees hip-width apart
  • Take a deep breath and slowly arch your back and look up at the ceiling
  • Place your hands on the ankles and try to straighten your spine without strain
  • Hold the pose for five deep breaths

This asana focuses on your hips, abdomen, chest and spine.

Now that you know the benefits of yoga and how it aids in burning fat, book a session with our best online personal trainers who will guide you in perfecting the asanas.

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