Top Yoga poses for weight loss or obesity

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Obesity is a condition of excess body fat that is 20 % greater than the individual's desired weight. Obesity is often caused by genetic factors, taking corticosteroid drugs, hormonal ailments, excess calorie intake, or lack of exercise. Following yoga poses will help a person in reducing weight and gain control over his body.
  1. Seated forward fold or paschimottanasana :
    woman doing paschimottanasana

    Sit on the floor with the legs straight in front of the body, and the lower arms on the thighs. Relax the whole body, especially the back muscles. Slowly bend the body forward. Try to grasp the big toes with the fingers and the thumbs. If this is impossible then hold the heels, the ankles, or the legs near to the feet as possible. Again consciously relax the back and leg muscles. Keeping legs straight, pull the trunk forward slowly without strain. If possible touch the knee with the forehead. Exhale slowly while bending forward, breathe normally while in the pose, and inhale while coming back. It massages the abdominal organs keeping them soft and rejuvenated. This poses removes the excess fat from the abdominal area. People with slipped disc sciatica, chronic arthritis, and sacral infection should not do this.
  2. Trikonasana:
    woman doing trikonasana

    Stand straight, inhale deeply, and with a jump spread apart the legs sideways 3 to 3.5 feet. Raise the arms sideways, in line with the shoulders, palms facing down. Keep the arms parallel to the floor. Turn the right foot sideways 90 degrees to the right. Turn the left foot slightly to the right, keeping the left leg stretched from the inside and tightened at the knee. Exhale, bend the trunk sideways to the right, bringing the right palm near the right ankle. Stretch the left arm up bringing it in line with the right shoulder and extend the trunk. Gaze at left hand's palm. Hold it for a minute and then repeat for the other side.
  3. Virabhadrasana II:
    woman doing virbhadrasana II

    Stand straight and take a deep inhalation, and with a jump spread the legs apart sideways 4 to 4.5 feet. Raise the arms sideways in line with the shoulders, palms facing down. Turn the right foot sideways 90 degrees to the right. Turn the left foot slightly to the right, keeping the left leg stretched from the inside and tightened at the knee. Stretch the hamstring muscles of the left leg. Exhale and bend the right knee till the right thigh is parallel to the floor, keeping the right shin perpendicular to the floor, thus forming a right angle between the right thigh and right calf. The bent knee should not extend beyond the ankle but should be in line with the heel. Stretch out the hands sideways as though two persons are pulling you from opposite sides. Turn the face to the right and gaze at the right palm. Hold for 20 seconds ad then repeat for another side.
  4. Halasana or Plough pose:
    woman doing halasana

    Lie flat on the back with the arms straight, and slowly raise your legs to the vertical position above the body. Now bend the trunk upwards, hips first. Slowly lower the legs over the head and touch the floor with the toes of the feet. Relax the body. If you are not able to touch your toes due to a tight hamstring at the start you can put your legs on a chair. With time they will elongate. Not for old people, sufferers of sciatica, and back ailments. This pose balances the metabolic rates of the body and reduces excess weight.
  5. Mayurasana or Peacock pose:
    woman doing mayurasana

    Kneel on the floor. Place the feet together and separate the knees. Lean forward and place both palms between the knees on the floor, with the fingers pointing towards the feet. Bring the elbows and forearms together. Lean further forward and rest the abdomen on the elbows and the chest on the upper arms. Stretch the legs back so they are straight and together. Tense the muscles and slowly elevate the trunk and the legs. The whole body should be balanced on the palms only. Maintain for short time, come back to the original position, and rest. Repeat up to three times. Ideally, you should end your practice with this pose. No inverted poses should be done after this pose. It should not be done by people with high blood pressure, hernia, and stomach ulcers.
  6. Sarvangasana or Shoulder stand:
    woman doing sarvangasana

    Lie flat on the back with the feet together, the arms by the sides, and palms flat on the ground. Using the arms as levers raise the legs and back to a vertical position. Bend the elbows and use the arms as props to steady the back by pressing it with the palms. The trunk and legs should extend straight up, forming a right angle with the neck, and chest pressing against the chin. Retain the breath inside while assuming and returning from this pose. Breathe normally while in the pose. Hold for three to five minutes. It should not be attempted by people with high blood pressure, heart ailments, enlarged thyroid, liver, and spleen. It balances the thyroid gland thus bringing hormonal balance to the body and ultimately giving it a good shape.
In addition to the above-mentioned yoga poses, one should follow a good diet and refrain from junk food, processed dairy, and alcohol.

Stay healthy and happy!


Attributions:
  • <a href="https://www.freepik.com/free-photo/young-yogi-woman-paschimottanasana-pose-with-block-loft-back_1282106.htm#query=paschimottanasana&position=5&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-yogi-attractive-woman-utthita-trikonasana-pose-white-l_1282090.htm#query=trikonasana&position=2&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/sideways-full-image-attractive-muscular-young-woman-practicing-hatha-yoga-gym-standing-barefooted-mat-virabhadrasana-2-warrior-two-pose-having-concentrated-facial-expression_11284687.htm#query=warrior%20pose&position=0&from_view=search&track=sph">Image by karlyukav</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-halasana-pose-white-studio-background_1281851.htm#query=halasana&position=0&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-salamba-sarvangasana-pose_3939098.htm#query=salamba%20sarvangasana&position=0&from_view=search&track=sph">Image by yanalya</a> on Freepik
  • <a href="https://www.freepik.com/free-photo/young-attractive-woman-mayurasana-pose-white-studio-backgrou_1281381.htm#query=mayurasana&position=7&from_view=search&track=sph">Image by yanalya</a> on Freepik





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