Yoga for Weight Loss: Poses to Help you Lose Weight – Yoga for Beginners
Yoga is an old Indian ancient technique. In ancient times Rishis and munis invented this yoga technique to give a better life to a human.
This Technique works and helped many human beings. Later this Yoga technique became much popular and accepted by humans. Now the Yoga technique is famous and adapted not only by Indians but adopted by foreigners.
Yoga techniques not only work physically but also gives mental relaxation. There are many postures in yoga, by which we can also reduce weight, and it also works for anxiety, mental health, depression, the psychiatric problem can solve.
Yoga is popular all over the world. Now people understand the importance of the Yoga technique in their daily life. Yoga builds up confidence, happiness, and security within yourself, and it takes a life to the next level.
You can handle your life by yourself. It can give your body a beautiful shape. The different yoga style is purposed to reduced weight for a particular body part. Yoga has great importance in our life.
The International Day of Yoga is celebrating all over the world to show its importance in life. From 21 June 2015, International yoga day is celebrating, following its inception in the United National General Assembly in 2014.
Yoga day is celebrating to alert people about their health, and to teach people how they can lose weight easil, by simple steps of yoga.
These days every human being is going through many mental and physical illnesses. By yoga, we can get out of this problem.
In the Pandemic year, 2020-2021, when covid is outspread everywhere. Yoga helps to build an immune system and gives you a healthy and peaceful life.
Yoga is not complicated; it’s simple. Only you have to focus on your breath and movement. It is not an expensive exercise practice.
You can easily do it on your own or under the guidance of the trainer. Age and weight don’t matter for yoga. It is for everyone.
Yoga can be done by anyone. But if you are a beginner, before starting any yoga practice, one has to check that if he/she has any medical history.
If you are suffering from any injury or pain, you can’t do all types of yoga, select it according to your body structure.
If you are suffering from any physical injury, you have to works on different parts. Consult a physician or any qualified health care professional before beginning yoga.
At the time of yoga, if you feel any type of light pain by stretching your body or muscle it is fine, and you don’t have to worry about that because it happens.
When we start any exercise, stretching get pained for few days. But if the was sharp or intense pain is there, there is something wrong. And it should be stopped.
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Yoga is good to lose weight and give you a proper shape, but the main problem is, sometimes, beginners make the wrong pose because of less knowledge. The wrong movement disturbed the muscle stretching and it gets pained. Sometimes the pain gets saviour.
For beginners, it is better to do exercise under a trainer. You have to do yoga under an instructor and get full knowledge, after that you can start at home with easy yoga steps. There are few easy steps for yoga beginners by which they can reduce their weight at home easily.
Poses for Yoga Beginners
1. Bridge Pose
Bridge pose is a backbend position, it works in your back, buttocks, glutes. It is a little challenging pose and is one of the best exercises for beginners.
How to do
Take a yoga mat, lay down on your back, bend your knees, and put your feet flat on the ground. Put your arms by your side, and placed your palm straight against the floor and relaxed.
Now move your body upward by lifting your hips and make an arc-like shape. By breathing out. Stay in this pose for a minute.
Your head, shoulder and feet will take your body weight. This pose helps with your tummy and buttocks weight loss.
After holding for a minute exhale slowly, release your body and down in an original position with spine and leg back to the floor.
This Yoga is good for beginners to lose weight but doesn’t do this exercise if have any shoulder or neck injury.
2. Dog Pose
This is also an effective and easy exercise for beginners. This exercise helps to tone your thigh and upper arm by doing regular practice. Do all exercise slowly, so that your movement will not disturb any other part.
How to do
Stand straight, take a deep breath move down your body on the ground and take a position with your hands and knee down, your wrist should be straight on the floor and aligned with your shoulder. Your Knees are aligned under your hips.
Your hips should be lifted, and face down under your shoulder. Make your body “A” shape. Your leg should Be straight but not locked.
Make sure your weight should be spread evenly between your leg and palm. Relax for a minute and slowly back to your original position. This is the best exercise to lose weight on the hips and thigh.
3. Boat Pose
This is the fourth-best and easy exercise for beginners to lose weight. This pose works on your whole body. And gives strength to your muscles and works on the stomach, hand, leg and back.
How to do
Sit straight on your yoga mat with a straight leg, slowly bend your knee and lift your leg parallel to the floor.
Extend your hand parallel to the floor, straight towards your leg. Hold this pose for a few seconds and back in your original position. Do this yoga repeatedly, 5 time.
4. Trikonasana – Triangle Pose
This triangle pose has many benefits. it is not directly involved weight loss but reduce the weight of tummy and waist fat.
How to do
Take a deep breath stand straight, take your right hand up to your head, stretch your leg sideways. Move your body down the way by touching your same feet. Make it like a triangle.
Your upper hand should be straight facing the ceiling along with your eyes.
Hold up there for seconds, now repeat it from another side. Do it 4 to 6 times.
5. Matsyasana (Fish Pose)
Matsyasana (Fish Pose) helps to solve spine problem. This asana is good for beginners and reduces belly fat, give strength to your muscles of the hand and gives your body a shape.
How to do
In this Asana you have to lay down on the floor at your backside, then lift your back upward. Your feet, head. Place your head on the ground. This Asana imparts flexibility to the spine and alleviate pain, and improves physical posture.
Asana reduce belly fat and toning up your back muscles regular, and you will feel more relaxed with flexible body posture, and you will get a stronger and flexible spine.
These are five easy steps to reduce weight for beginners.
6. Supine Twist pose
This asana is good for beginners. They can do this easily and also helps to reduce weight.
How to do
Lay down straight. Take a deep breath, drop both legs over the left side of your body, make your hand straight like” T”. then come to the original pose.
Now move your body to the opposite side. Do this practice again and again. This Asana helps to reduce spine problem and reduce hips weight.
There is not any problem with doing yoga. But for beginners, it is advised to do this practice under a trainer. Sometimes we do exercise, but the wrong position gets problematic and can suffer from severe pain.
In yoga, there are different asana for different weight and pain. We have to see that the Asana we are doing is right for us,
Yoga is best for weight to reduce. For beginners, they should go with yoga trainers because a trainer will help to do the asana with the health issues.
If you have any surgery or health issues, ask your physician before indulging in any practice.
Yoga is best for reducing your weight and gives you mental health too. For beginners, there are Asana, which we missioned.
These asanas can reduce your weight easily by daily practice. We discussed the asana that is simple and easily done. There is no harm or side effect in doing yoga.
There are many positive things that no other physical training has. By yoga, we can treat mental, physical and reduce our weight too.
Is beginner yoga good for weight loss?
Yes, yoga is good for beginners for weight loss. Yoga will not harm your body if done properly. Beginners can lose weight easily by mentioned exercise.
Will 20 minutes of yoga help lose weight?
No, 20 minutes of yoga can’t reduce weight. Because yoga is done calmly and slowly with proper inhale and exhale of breath. So, it is preferable to take a minimum of 40 minutes for yoga exercise to reduce weight. For beginners, it is sufficient for half an hour but later you can increase their time.
Can 30 minutes of yoga reduce weight?
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Yes, 30 minutes are sufficient for beginners to reduce weight. Because in beginning it takes time to done yoga properly but later minimum 40 minutes are needed to reduce weight or to done exercise properly.