The discipline has 5 basic principles:
• Exercise
• Diet
• Breathing
• Relaxation
• Meditation
Yoga helps with:
• Increased flexibility
• Improved respiration
• Improved energy and vitality
• Balanced metabolism
• Improved athletic health
• Increased muscle tone
• Improved cardio health
• Weight reduction
• Help to realize Stress
Yoga Asanas for Weight Loss:
1.Utkatasana known as chair pose
Step 1: Stand straight with your feet slightly apart from each other or together according to your comfort.
Step 2: Then extend your arms over your head without bending your elbows keep you palm facing together each other’s.
Step 3: Bend your knees and bring your pelvis down as if you are sitting on an imaginary chair.
Step 4: Lengthen your spine, look front and relax your head be make sure your keens are not going passed your toes.
Step 6: Pause for a while and inhale and exhale in the position.
2. Virabhadrasana 2 (Warrior 2)
Step 1: Stand on the centre of your mat with your feet hip-width apart and your arms by your sides.
Step 2: Jump and spread your feet 4 to 5feet apart.
Step 3: Turn your right leg outwards and bend your knees at a 90-degree angle.
Step 4: Turn your left foot inwards and be make sure your left food is parallel with out edge of the mat. The heel of your left foot should be aligned to the centre of the right foot.
Step 5: Lift both your arms sideways to bring them to your shoulders level. Your palms should face downwards.
Step 6: Take a few deep breaths in this position, then turn your head to your right and gently push your pelvis down as much as you can.
Step 7: Pause for a few seconds, then come back to the starting position. Repeat the same on the other side.
3. Trikonasana (Triangle Pose)
Step 1: Stand straight on the mat with your legs together or hip with apart.
Step 2: jump and open your legs 4 feet apart. Then turn your right leg out without shifting your pelvis.
Step 3.Inhale and lift both your hands sideways to bring them in line with your shoulders. Your hands should be parallel to the ground and your palms should face downwards.
Step 4:Exhale, bend your torso to the right, then hinge from the hips to take your right hand downwards and touch your right foot.
Step 5:Raise the left hand towards the ceiling and look upwards or straight.
Step 6:Stay in this position for 10-20 seconds, then come back to the starting point. Repeat the same on the other side.
4. Navasana ( boat pose)
Step 1: sit on the floor with your leg straight out front of you.
Step 2: bend your keens try to shift your weight towards your pelvis to find the balance and slightly lean back.
Step 3: start lifting one by one your legs off the ground keep you keens slightly bend until you find good balance.
Step 4: once you found balance straight your legs stretch your arms towards your feet and balance.
Step 5: hold and repeat.
5. Bhujangasana ( Cobra pose)
Step 1: Lie on your stomach with your feet close to each other and hands stretched overhead.
Step 2: Join both your legs and rest your forehead on the ground.
Step 3: Bring your hands underneath your shoulders (palms resting by the side of your chest), keeping your elbows close to the body.
Step 4: Inhale and lift the upper half of your body.
Step 5: Exhale and hold this pose for a few breaths.
6: Dhanurasana (Bow pose)
Step 1: Lie on your stomach with your feet hip-width apart and arms by your side.
Step 2: Bend your knees upwards and take your heel towards your butt.
Step 3: Hold the ankles of both legs with your hands.
Step 4: Inhale and lift your chest and legs off the ground.
Step 5: Keep your face straight, pull your legs as much as you can. Your body should be tight like a bow.
Step 4: Pause 20sec, then come to the starting position.
7: Setu Bandha Sarvangasana (Bridge Pose)
Step 1: Lie on your back with your knees bent and feet placed firmly on the ground. Your legs should be slightly apart and arms resting by your side.
Step 2: Press the feet into the floor, inhale and lift your hips up rolling the spine off the floor.
Step 4: Press your shoulders and arms on the ground to lift your chest.
Step 5: Engage your legs and butt muscles to lift your hips higher.
Step 6: Hold this position for 7-8 breaths, then return to the starting position.
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