Best Yoga Asanas for Weight Loss and Breathing Techniques

YOGA FACTS

Yoga is a spiritual discipline which focus on bringing harmony between body and mind. It’s an art of living healthy life. The word yoga is derived from Sanskrit root YUF. Meaning to “to join” or “to yoke” or “to unite”. Practice of yoga is believed to have started with the dawn of civilization. It was the meditation for religious peoples of earlier era and considered as a divine form concentration and mind peace. The purpose is also same in present era but the with additional benefits like Weight Loss Exercises related to Yoga.

YOGA ASANAS FOR WEIGHT LOSS FOR BEGINNERS

There are some basic or widely holding asanas of yoga, might helpful for beginners:

• Child’s Pose
• Downward Facing
• Plank
• Four Limbed Staff
• Tree
• Triangle
• Seated Half-Spinal Twist
• Bridge
• Corpse

CHILD’S POSE YOGA ASAN

This pose is good default pause position. It gently stretches your lower back, lower limbs, hips, thighs, knees and ankles. Also relaxes your spin, shoulder and head.

1-TIME TO DO IT

You can do this exercise when you want to get gentle stretches in your spin, shoulder and hips. But don’t do this exercise when you got injury at ankle or knee or having high blood pressure or pregnant. To get the comfort zone, you can place pillow under your head. Modify the asan by placing a rolled towel under your ankles.

2-FOCUS POINT

Focus on relaxing the muscles of spin, lower back as you breathe.

DOWNWARD FACING YOGA ASAN

This asan strengthen your arms, shoulder and back by stretching your hamstrings, calves and feet arches.

1-TIME TO DO IT

Do this exercise when you are having back pain. Don’t try to do it, if you are suffering from Carpal Tunnel syndrome or having wrist issues. Blood pressure or last stages of pregnancy. TO feel comfortable you can do this exercise with your elbows on ground. It reduces weight on wrist.

2-FOCUS POINT

While doing this pose focus on distributing the weight of body evenly. To do this use your palms and lift your hips up and back, away from the shoulder.

PLANK YOGA ASAN

This very common asan and it helps in building strength in the core, shoulder, arms and legs.

1-TIME TO DO

This exercise is good if you want to tune your abs. Also, if you want to strengthen your upper body. Same as precautions in downward facing avoid this pose, if you are suffering from Carpal Tunnel syndrome. This can harden your wrist joints. Try to modify this pose by placing your knees at floor.

2-FOCUS POINT

While doing this yoga asan imagine the back of your neck and spin lengthening.

FOUR-LIMBED STUFF YOGA ASAN

This is push-up type pose, just like a sun salutation. This is a good pose if you want to learn how to balance arms or inversions.

1-TIME TO DO IT

This yoga asan strengthens your arms and wrist also tone the abdomen. Avoid this exercise if you have high blood pressure, mild or severe shoulder injury, back pain or pregnancy. This is the best yoga asanas for weight loss for beginners. You can modify this pose by placing your knees on floor for your own comfort zone.

2-FOCUS POINT

Focus to press your palm evenly on the floor and lift your shoulder away from the floor.

TREE YOGA ASAN

This is the best yoga asanas for weight loss for beginners to learn. It teaches, how to balance the weight of your body. Beyond this it can also strengthen your core, ankle, calves, thighs and spins. Also, the best pose to relief stress.

1-TIME TO DO IT

Come on get up right now, if you want to work on your body balance and posture. If you are suffering from any medical issue that disturbs your balancing condition. It’s better to skip this exercise. Also skip it if you are having high blood pressure. To feel comfortable you can place your one hand on wall for support.

2-FOCUS POINT

While holding this pose focus on breath in and out. Relax your body.

TRIANGLE YOGA ASAN

This is the part of many yoga asanas and help to build strength in the legs and stretches the hips, spin, chest, groins, shoulder and calves. Also helps to increase the mobility of lower limbs and neck.

1-TIME TO DO IT

You can do this exercise whenever you want to build strength and endurance. If you are having headache or high blood pressure avoid this exercise. But high BP patients can do it after some modifications like turn your head to gaze downward in the final position. One important thing don’t turn your head to look upward if you are suffering from neck issues instead look straight.

2-FOCUS POINT

To keep this yoga asan buoyant keep lifting your raised arm toward ceiling

SEATED- HALF SPINAL TWIST YOGA ASAN

This yoga asan increase flexibility in your back. It also helps to relieve tension in the middle of your back.

1-TIME TO DO IT

You can do this exercise to relax your tight muscles of shoulder. Also, upper and lower back muscles. Avoid this pose if you have back injury or back pain. If bending of knees is uncomfortable for you, keep your knees straight in front of you.

2-FOCUS POINT

In this pose main focus point is to lift your torso with each inhale, and twist your torso as exhale.

BRIDGE POSE YOGA ASAN

Its also called back-bending pose. It stretches the muscles of your back, chest and neck.

1-TIME TO DO IT

This is the best therapy for office workers as they sit all the time so this pose is helpful for them to open their upper chest. But if you are having difficulty to do it; place a block between thighs to keep the legs and feet in proper alignment. If your lower back is bothering you can place a pillow under your pelvis.

2-FOCUS POINT

While holding this pose, try to keep your chest lifted and your sternum toward your chin.

CORPSE YOGA ASAN

Just like life of human being, yoga ends with this asan. It allows a moment of relaxation but for some people it is difficult to stay still in this position. However, the more you try this pose it is easier for you to sink in a relaxing, meditative state.

1-TIME TO DO IT

You then hold this pose anytime whenever you want to get relaxed. But best to hold in the moment of peace. For your comfort zone, you can place a blanket under your head. Also roll up s blanket and place it under your knees (this trick for person having sensitive back)

2-FOCUS POINT

Try to feel the weight of your boding sinking in the yoga mat one part each time.

BREATHING TECHNIQUES OF YOGA

If you bypass breath work on your yoga mat so you are not alone.

“Pranayama really been left behind”.

Max Strom; Author of “A Life Worth Breathing“

Ujjaji breathing is a breathing technique of yoga, employed in a variety of toast and yoga practices. It is sometime called “The ocean breath”. Length and speed of breathe monitored by diaphragm.

5-PRANAYAMA BREATHING TECHNIQUES

No doubt YOGA ASANAS is the guest of honor in yoga studios. But believe me give breathing gives you a chance to realize that “It’s the true queen”.

Here are some breathing techniques, enlisting for you:

1. Basic breath awareness
2. Ujjaji pranayama or ocean breath
3. Nadi Shodhana Pranayama or Alternate-Nostril breathing
4. Kumbhaka Pranayama or breath retention
5. Kapalabhati Pranayama or Skull shining breath

BENEFITS OF YOGA ASANAS

Whether, you try Yoga Asanas for weight loss or Breathing Techniques both have astonishing benefits on your health like,

1. Reduce back-pain
2. Strengthen bones
3. Improve balance of body
4. Stave off mental decline
5. Reduce stress
6. Make feel relax physically as well as spiritually
7. Relieve depression
8. Increase body’s activities
9. Regulate blood supply
10. Good for muscles

REALITY CHECK

Although yoga is low-impact and safe for people but it is safe as long as, you have a well-trained instructor. Who guides the practitioners. A severe injury due to yoga is rare, consider some factors mentioned below.

Yoga proves very dangerous for pregnant ladies especially at last stages, or person suffering some medical conditions like high blood pressure, hypo or hyperglycemia. They need to alter or skip some poses of yoga. Beginner shoe avoid extreme yoga poses and difficult techniques like head-stand, shoulder-stand and lotus. While using yoga try to manage or control the condition.

AUTHOR’s INSIGHTS

Yoga is a five-millennia-old practice that has modified with the passage of time. Modern yoga is designed to maintain health, fitness, stimulate inner peace and physical energy. At spiritual level yoga is literally “A UNION TO DIVINE”.

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