YOGA ASANAS FOR FAT LOSS

yoga for fat loss

YOGA ASANAS FOR FAT LOSS? Yes, Yoga is essentially what we all should consider doing everyday. As there are different exercises for different physical problems there are also different yoga asanas for different problems. Most people don’t consider yoga for fat loss. People tend to think that yoga is only good for improving flexibility, but that is not the only thing that doing yoga can achieve. It is a complete myth that yoga does not promote fat-loss. There are various proven benefits of yoga and Fat loss is one of them. In this post I am going to tell you 6 different ways you can achieve fat-loss by only doing yoga.      

YOGA ASANAS FOR FAT LOSS:

1. Ardha Halasan:

yoga for fat loss

Benefits

  • Engages the Core Muscles.
  • Increases the blood flow towards brain.
  • Stretches Hamstring and Lower back muscles.
  •  Improves muscle gaining 
  • Works lower abs.  

How To Do:

  • Lay flat on your back with hands placed along hips with palms facing down.
  • Pull one or both your legs UP from the ground and bring at a 90 degree angle.
  • After getting it at a 90 degree rapidly move your feet up and down from waist down.
  • Do this for 3-5 minutes and repeat for minimum 3 sets. 

2. BHUJANGASANA:

yoga for fat loss

Benefits

  • This Exercise is extremely beneficial for spondylitis which is a disease in which your spine bends one way. 
  • Bhunjagasan stretches out your spine and tightens the lower back muscles.  
  • It also exercises the muscles around abdomen and helps in breakdown of those muscles.  
  • This exercise also puts pressure on gluteus maximus which is your hip muscle and helps toning that muscle.
  • If you have a sitting job, you must include this asana in your routine it is very beneficial. 

How To Do:

  • Initially sleep on your stomach. Keep your legs Straight and hands near your waist.
  • Bring both your hands up-to the chest and place your elbows such that they will touch your chest from the side.
  • Now While breathing in pull up your neck and chest upto the belly button.
  • Hold this position for 10-30 sec.
  • Now slowly breath out and go back to the initial position.
  • Do this asana for 3-5 times for best results.  

3.SHALBHASANA:

SHALABHASANA
yoga for fat loss

Benefits

  • This yoga asana works the muscles in your Back, Abdomen  and Lower back. 
  • It increases your breathing capacity.
  • This exercise also puts pressure on gluteus maximus which is your hip muscle and helps toning that muscle.
  • Reduces the Fat in abdomen region.    

How To Do:

  • Initially sleep on your stomach. Keep your legs Straight, palms faced down, place hands near your waist and put your chin touching the ground.
  • Close your palm and put your hand under the thigh.
  • Take a deep breath and slowly pull your legs up without bending the knee.
  • Stay in this position for 10-20 sec.
  • Release little stress on the body and try to concentrate.
  • Slowly exhale and bring your legs down into the initial position.
  • Repeat this asana for 3-5 times for better results.  

YOGA ASANAS FOR FAT LOSS (PRANAYAM):

1. BHASTRIKA PRANAYAM:

yoga for fat loss

Benefits

  • Bhastrika Increases lung capacity
  • Tones the muscles of the heart, abdomen and bronchial tree.  
  • Helps to strengthen the heart and increases lung capacity.
  • Improves and supports the proper removal of CO2 from the blood. 
  • Balances the digestive system.
  • Clears the nasal passages, sinuses, and Clears excess mucus form chest.
  • Sharpens your brain as it provides more oxygenated blood towards brain.

How To Do:

  • Sit in a cross legged posture, relax your shoulders, and take a few deep, breaths in and out from your nose.
  • With each inhale, expand your belly fully as you breathe.
  • Begin Bhastrika by exhaling forcefully through your nose. Followed by inhaling forcefully at the rate of one second per cycle.
  • Make sure the breath is coming from your diaphragm; keep your head, neck, shoulders, and chest still while your belly moves in and out.
  • For your first cycle, move through a round of 10 Bhastrika breaths, then take a break and breathe naturally, observing the sensations in your mind and body.
  • After a 15- to 30-second break, begin the next round with 20 breaths.
  • Finally, after pausing for another 30 seconds, complete a third round of 30 cycles.

2. KAPALBHATI:

Kapalbhati

Benefits

  • Increases the metabolic rate and encourages weight loss
  • Clears nasal canals. 
  • Improves blood circulation.
  • Improves digestive functioning and absorption of nutrients
  • Reduces fat and tones region around belly.
  • Energizes and rejuvenates brain cells

How To Do:

  • Sit in a crossed leg posture with your spine erect. Place your hands on the knees with palms open and facing upwards.
  • Take a deep breath.
  • As you exhale, Pull your navel in back towards the spine. Keep your right hand on the stomach to feel the abdominal muscles contract.
  • As you relax the navel and abdomen, the breath flows into your lungs automatically.
  • Take 21 breaths to complete one round of Kapal Bhati Pranayama.
  • After completing the round, relax with your eyes closed.
  • Repeat the same for two more time to get optimum effects.

YOGA ASANAS FOR FAT LOSS SUMMERY:

Yoga is not something people would consider for fat loss. But as mentioned above yoga could be one of the best ways to loose fat. One of the main reasons it might be the best way to loose fat is because yoga is not heavy on your body. Doing yoga for fat loss may feel easy and non exhausting process. Most exercises that encourages fat loss are very exhausting and after a while you just give up doing them. But on the contrary Yoga is completely opposite, doing yoga will only make you feel refreshed and healthy without any stress. Exercising regularly boosts your immunity and keeps you away from sickness. Along with Exercise you should also focus on healthy diet, because only doing one without the other you will not achieve any goals. KEEP GRINDING.        

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