7 Best Beginner Yoga Poses For Weight Loss in 2021

7 Best Beginner-friendly Yoga Poses For Weight Loss in 2021

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Yoga Poses For Weight Loss 2021: – You might know yoga as a partner which we only use to calm our mind and body, but yoga is much more than that. Yoga is more than you think, you can also lose weight and achieve your dream physique by using yoga poses for weight loss.

According to me, yoga is one of the ways which can help you to achieve any fitness goals whether it is the peace of mind, maintain your current fitness level, gain muscles, etc.

Apart from yoga, you should also have dedication, that how dedicated you are for your goals, it the main factor. Because if you are not dedicated to your goals you will start making excuses and will start skipping the workout.

So stay tuned because, in this article, I am going to share with you some most effective and easy to do yoga poses to help you lose weight and remember these poses are for beginners so anybody can try them.

Top 7 Beginner-Level Yoga Poses For Weight Loss

  1. Low Plank pose ( Chaturanga Dandasana )
  2. Bow pose ( Dhanurasana )
  3. Shoulder stand pose ( Salamba Sarvangasana )
  4. Boat pose ( Navasana ) 
  5. Bridge pose (  Setu Bandha Sarvangasana )
  6. Warrior II pose ( Virabhadrasana II )
  7. Triangle pose ( Trikonasana )

Further, we will discuss these poses in detail, So let’s get started.

1. Low Plank pose ( Chaturanga Dandasana )

So first on our list is low plank pose, this pose will help you to drop your weight faster by making you sweat. When you perform this pose it works on your whole body but especially your abdominal area. 

This pose requires patience and strength, in the beginning, try to hold it for 10-15 seconds and as you progress you can increase your time. 

Steps to perform this pose:-

  • In the beginning, be in a downward-facing pose from their press your chest to the floor.
  • Now raise your chest and hips make a push-up position.
  • Afterward, press down your chest and hips at the same time.
  • Hold this position for at least 10-15 seconds as I mentioned earlier.
  • As you progress you can increase your time up to 1 minute.

Precautions:-

  • People who have a wrist, shoulder and back injury should not perform it.
  • Women who are pregnant should avoid this pose.

2. Bow pose ( Dhanurasana )

Dhanurasana consists of two Sanskrit words i.e. “Dhanur means bow and asana meaning pose. This asana will be quiet difficult for you but day by day you will be able to do it with perfection, this pose has that ability to reduce your weight faster, why?

Because when you perform this pose, it puts the press on your stomach which will definitely help you to reduce weight.

Steps to perform this pose:-

  • Lie flat on your stomach and put arms beside your body. Keep your legs 2 feet apart from each other.
  • Now fold your knees and hold your ankle joints.
  • Inhale deeply and raise your chest and legs.
  • Keep breathing normally and keep a gentle smile on your face.
  • Hold this position for 20 seconds and then release it.

Precautions:-

  • This pose should not be performed by people who have a high blood pressure problem, hernia, migraine, neck or back injury, abdominal ulcer.
  • women who are pregnant must not perform this pose.

3. Shoulder stand pose ( Salamba Sarvangasana )

These asana’s s name consists of three words i.e. Sarva, Anga, and asana means the yoga pose for the whole body. Indeed this yoga pose is for the functioning of the whole body.

Performing shoulder stand pose not only helps you to reduce your weight but also help you to balance your body and mind.

Steps to perform this pose:-

  • Lie down on your back relaxing and slowly start focusing on the lower part of your body.
  • Now slowly raise your legs upward at 45° and hold it for one second then slowly raise your legs at 90°.
  • Raise your legs, abdomen, and chest to form a straight line.
  • Place palms on your back to support the back and place your chin against the chest.
  • Now focus on your breathing and count for 30 seconds.
  • After 30 seconds remove your palms and slowly bring back your body to the normal position.
  • After doing this asana you should relax your muscles by doing the Shavasana for 10 seconds.

Precautions:-

  • It should not be done by the patient of high blood pressure or can be done under supervision.
  • You can avoid it if you are suffering from spine and neck problems and serious eye problems.
  • women who are pregnant must avoid it.

4. Boat pose ( Navasana ) 

This yoga pose is one of the most effective pose that will guarantee you a flatter stomach with normal practice. When holding this pose for a minute it helps you in engaging the abs muscles. This is also one of my favourite yoga poses for weight loss.

When done in a boat-like action, it helps you in toning your abdominal muscles. One more thing if it looks hard you can perform it by tucking your knees.

Steps to perform this pose:-

  • In the beginning, you need to lie down on the floor or mat in the supine posture, your legs stretched out, toes facing toward the sky or ceiling, and your palms leaning on the side of your body facing the ground.
  • Inhale strongly but when you exhale, lift your chest, legs, and head from the ground.
  • Now pull out your hands so that they can make a parallel position with the legs.
  • Your toes and fingers should be in the same line. Gaze towards the toes.
  • When you keep this position, you should feel your abs muscles engaging, if they are not engaged you are doing something wrong.
  • Inhaling regularly, now keep the posture for 25 to 45 seconds in the beginning, but as you progress you can increase the time.
  • Breathe, and then exhaling strongly, now slowly rest and get back to the supine position.
  • Repeat this asana five times.

Precautions:-

  • People who have a lower back injury, hip-related problems, core related problems, diarrhea must not perform this pose.
  • Women who are pregnant should avoid this pose.

5. Bridge pose ( Setu Bandha Sarvangasana )

When you perform this pose you will get a good stretch to your lower back and also it engages your abs very well. If you hold this pose for 15-20 seconds will burn out your abdominal area fat.

Steps to perform this pose:-

  • Start by lying flat on your back.
  • Now bend your knees and keep your feet and knees in a straight line.
  • Put your arms beside your body and your palms facing downward.
  • Slowly lift your back with the help of your thighs. Make sure your chin should touch your chest without moving your chin.
  • Press your hands against the ground and try to lift your back a bit higher.
  • Hold your body in this position for 40-50 seconds. Breathe normally.
  • The release slowly and come back to normal position.

Precaution:-

  • This pose must not be performed by people who have a neck injury, back injury, knee, shoulder injury.
  • Pregnant ladies can perform this stretch under the supervision of a trainer.

6. Warrior II pose ( Virabhadrasana II )

This pose can seem very easy but I can tell you when you start doing it, you will feel the struggle to make this pose correctly.

This will work on your abdominal area, quads, hamstrings, and shoulders. When you hold this pose for 5-6 breaths each side you will see on your own that it is working.      

Steps to perform this pose:-

  • To start with this pose come in a pose of a downward-facing dog.
  • Now take your right foot forward between your hands and spin back heel all the way down to the ground, parallel to the rear fringe of the mat.
  • Raise body and rotate hips and chest to the left side wall when you are reaching your right arm directly over your right leg and now your left arm direct back over your left leg, equal to the ground.
  • Afterward, bend your right knee nearly 90 degrees, aiming your right knee and foot forward and rotate your right thigh externally. Look ahead over your right fingertips.
  • Stay in this position for at least 5 to 6 breaths then release.
  • Repeat this entire process on the opposite side.

Precautions:- 

  • Women who are pregnant must not perform this pose.
  • People who have spinal ailments problems, heart problems, neck or shoulder, knee injury, chronic illness or high blood pressure should avoid this pose.

7. Triangle pose ( Trikonasana )

Trikonasana is consist of two Sanskrit words i.e. Trikon and asana. Here Trikon means triangle because this yoga asana resembles the triangle.

This yoga asana is to balance the body but when you do it with speed and variations it great at reducing body weight.

Steps to perform this pose:-

  • Stand in an erect position, open up your legs up to 3 feet.
  • Now slowly slide your right hand on your right leg by exhaling and start bending towards your right.
  • After that slide your right hand until it reaches you touch the ankle.
  • Raise the left-hand simultaneously straight towards the ceiling such that right and left-hand forms a straight line.
  • you are very close to a perfect trikonasana, now look straight to the left palm and maintain this position for 15-20 seconds.
  • Slowly reverse the process and come back to the normal position by inhaling, repeat the full process for left side also.

Precautions:-

  • People who have neck and back injury, diarrhea issue and high blood pressure, spinal disorders, injury in the knee, migraine and heart problem should not perform this pose.
  • Women who are pregnant must not perform this pose.

Conclusion:-

So these were top 7 Yoga poses for weight loss. But one more thing which you should always keep in mind. When you start your journey of “ Back to the previous you ” you need to keep something very important in your mind which is “Patience”.

Yes, patience is really important when you try to get back in the shape which you want to achieve. Because there will be some times when you are not seeing any results which might because you are not training well or your nutrition is not good.

So have some patience within and keep on performing yoga poses. THANK YOU

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