Weight gain is a health concern that most of the urban Indian population is facing. Obesity is a direct risk factor for chronic diseases like diabetes, high blood pressure, heart diseases and increased risk of cancers. Our fast paced lifestyle has replaced home cooked meals for fast food which in turn adds those extra kilos. Having no time for an exercise regimen or joining the gym makes us more prone to weight gain. Yoga offers the benefit of providing holistic fitness regimen, in the comfort of our homes and without demanding too much of time from our busy schedules.
So, here are some simple yoga postures you can do at home that will help you lose weight fast:
1 . Utkatasana (Chair Pose)
Stand straight with your hand above the head united in a ‘Namaskar’ position. Inhale and slowly bending the knees and the hips, pretend to sit on an imaginary chair. Keep the spine straight. Count 10 breaths and get back into the starting position. Repeat 5 times at the beginning, slowly increase as your stamina builds. This technique tones and strengthens the hips and abs.
2 . Navasana (Boat Pose)
Sit down on the ground/yoga mat with the legs stretched in front. Inhale, lean back and slowly raise the legs till the toes are at a straight line with your chest. Your body should form a ‘V’ shape. Beginners aim to hold the pose for 5 breaths and slowly increase the duration thereafter. Repeat five times. This pose strengthens the abs, hips, legs and the core while reducing fats from all of these parts.
3 . Vasisthasana (Side Plank Pose)
Lie down on the ground on your right side. Your left leg should rest on the right leg. Slowly inhale and put the palm of your right hand beneath the chest. Press down with the right hand, and the right foot so that the body leaves the ground and rests on the foot and the palm of the right hand. Stretch the right hand till it is straight. Slowly raise the left hand in the air and look up towards the left thumb. Hold for 10 seconds and repeat thrice on each side. Beginners may start with supporting the body on the right elbow instead of the palm. This asana strengthens the core, abs, chest, hips and legs while burning fat at all these points.
4 . Pavanmuktasana (Wind Releasing Pose)
Lie down on your back with the legs stretched out, hands on your sides with the palms on the ground. Inhale and slowly bend your legs at the knees and bring the knees towards your stomach. Clasp the legs and press against the belly, slowly raise your head from the neck and try to touch the knees with your nose. Hold it for 15-20 seconds and return to the beginning position. Repeat 5 times. It might seem difficult at the beginning to touch the knees with your nose, if you are unable to it is fine, take the nose as close to the knees as possible. This asana reduces belly fat, improves digestion and relieves constipation.
5 . Paschimottasana (Seated Forward Bend)
Sit down with the legs stretched in front and keep the spine straight. Slowly inhale and suck the belly in. Lean in front attempting to hold the feet of each leg with the palms of the respective hands. If you are unable to hold the feet, touch the farthest point of the leg that you are able to reach with the palms. Hold for 30 seconds to start and repeat thrice. This asana is the best in cutting belly fat and toning the buttocks, it also improves digestion.
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End each posture with Shavasana or Corpse pose.So, go ahead and try these yoga techniques at home and watch your body transform over a few months. If you have a chronic health condition like diabetes or back problems, it is always better to consult a doctor before s trying any of these asanas. Stay Active, Stay healthy!