yoga for weight loss beginners

Nowadays obesity is the biggest problem for every age, for this the best solution is yoga.....Know in this article how to lose weight with many yogasanas and which one is the best yoga for this read in this article

Yoga Asanas Poses to Help for Losing Weight

Yoga can be an effective form of exercise for weight loss, as it not only burns calories but also helps to reduce stress and increase mindfulness, which can lead to healthier eating habits. However, it's important to note that weight loss primarily depends on a calorie deficit, meaning you burn more calories than you consume. Therefore, practicing yoga alone may not be enough to achieve significant weight loss, and it should be combined with a healthy and balanced diet.

Is YogaPoses Good for Weight Loss?

Yoga can be an effective tool for weight loss, especially when combined with a healthy diet and regular exercise. Here are some ways that yoga can help with weight loss:

• Increased physical activity: Practicing yoga can help increase your physical activity levels, which can help burn more calories and contribute to weight loss.
• Improved metabolism: Some yoga poses can help improve your metabolism, which can help your body burn calories more efficiently.
• Reduced stress: Yoga can help reduce stress levels, which can reduce the likelihood of stress eating or emotional eating.
• Mindful eating: Practicing yoga can help you become more aware of your body and your eating habits, which can help you make healthier food choices.
• Increased muscle tone: Many yoga poses require you to use your own body weight as resistance, which can help build muscle and increase overall strength.

Yoga for weight loss at home for female

It's important to note that weight loss is a complex process that requires a combination of factors, including diet, exercise, and lifestyle habits. While yoga can be a helpful tool in achieving weight loss goals, it should be combined with other healthy habits for best results.

Power yoga for weight loss & reduce weight

Yoga tones your body and helps you lose that extra fat. It is more like a cardiovascular workout. Power Yoga helps promote weight loss and maintain a healthy body and a stress-free life. It also enhances stamina, flexibility, and mental focus. But the story is different for Power Yoga. It is a vigorous form of yoga that rejuvenates your mind and body. Power Yoga is a modern form of Yoga that has its roots in Yoga. The asanas build internal heat and increase your stamina, making you strong, flexible, and free of stress. It is a strength-building form of exercise that provides a workout for your whole body at any time.

Benefits of Yoga Aashana for weight loss & More

Yoga Poses including ways to lose Weight gives you the benefit of Yoga and more. It has more benefits to offer the best yoga for weight loss, such as given below:

1. Help in flexibility, and stamina and tone your body
2. Helps burn calories  
3. Help in yoga to reduce belly fat in 1 week & help in yoga for fat loss, 
4. Help in yoga for thigh fat & help in yoga for tummy fat, 
5. Help in yoga for stomach fat & help in yoga to reduce thigh fat,  
6. Help in yoga for lower belly fat & help in yoga for thyroid and weight loss, 
7. It boosts your general well-being 
8. Improved respiration 
9. Improved energy and mind  
10. It boosts your metabolism 
11. Help to Balanced metabolism 
12. Improved athletic health & Fitness 
13. Increased muscle tone in the body 
14. Improved to build strength 
15. Improved cardio healthcare 
16. Increase your concentration 
17. Quick Weight reduction 
18. Help in relaxation as tension and stress is considerably reduced

Step 10: Hand-to-foot pose – Hasta Padasana

Execution:

• Breathe out and bring your left foot forward.
•  Keep your palms on the ground.
•  You can bend your knees if you feel some discomfort.

Step 11: Raised Arms Pose- Hastauttanasana

Execution:

• Breath in and roll your spine up,
•  Make your hands go up and bend backward a little bit
•  Push your hips slightly outward.

Step 12: Standing Mountain pose – Tadasana

Execution:

• Exhale and first straighten your body.
• Bring your arms down.
• For the finishing, lie down and relax your entire body in a Yoga Nidra. Your body needs sufficient time to adjust to the effects of the stretches of your sun salutations. It can bring enough rest for the mind and body.

SuryaNamaskar Benefits for weight loss & other

  Surya Namaskar is very much idyllic for very busy people who are juggling work, family, and fitness programs. Young and old can practice this yoga for many health benefits as well as for ensuring great well-being.

1. Good for Weight Management 
2. Cognitive Skills Booster 
3. Balance of your three doshas Pita, Kapha, and Vata 
4. Good Maintenance of Over-all Health

2. Chaturanga Dandasana – Plank Pose

Chaturanga dandasana is the best way to strengthen your core. As simple as it looks, its benefits are immense. It is only when you are in the pose that you start to feel its intensity on your abdominal muscles.

Process To do this: 

1. From all fours bring your shoulders over your wrists, fingers spread, middle finger pointing forward. Press your hands into the floor, and firm the upper arms in toward each other.
2. Draw the lower belly in and up.
3. Extend one leg back with your toes tucked and then the other leg, so you are in a high push-up position. Your body is in a straight line from head to heels.
4. Slide your shoulder blades down along the spine, firm them into the back, and press the space between the shoulder blades up towards the ceiling.
5. Engage your thigh muscles and lengthen the tailbone toward your heels.
6. Keep pushing the floor away evenly with the palms of the hands and imagine you're pressing the heels back against a wall.
7. Draw the legs together without actually moving them. This creates more core strength and stability.
8. Look at the floor slightly forward, jaw relaxed. Breathing is even and steady.
9. You can stay in this pose anywhere between 5 breaths to a couple of minutes.
10. To come out of the pose, push yourself back into Downward Facing Dog or lower the knees to the floor and rest in Child's pose.

3. Virabhadrasana – Warrior Pose

The Warrior pose or Virabhadrasana tones the legs, arms, and lower back. It also builds stamina which further aids in doing a strenuous yoga workout for weight loss. While maintaining the pose, it is recommended to take ujjayi breaths as it gives strength to maintain the pose. Toning your thighs and shoulders, as well as improving your concentration has become more accessible and interesting with the Warrior II pose. The more you hold that pose, the better the results you gain. With just a few minutes of Virabhadrasana, you will get tighter quads.

Process To do this: 

1. From Tadasana / Mountain pose, step your left foot back, toes pointing slightly out, feet hip distance apart. Adjust your stance so that you feel stable and grounded through the feet.
2. Bring your hands on the hips, aligning your hips with the front edge of the mat, by rolling your outer right hip back a bit and the outer left hip forward. Keep your upper body facing the front edge of the mat and your shoulders level.
3. Bend your right knee, and the right thigh parallel to the floor. Keep the weight on the front heel and big toe.
4. Press the back foot down and lift from the inner arch. Keep the back leg engaged – this is your anchor.
5. Draw your lower abdomen gently in and up, lengthen your spine, and soften the base of your neck.
6. Collarbones spread, lift your arms over your head, opening the chest.
7. Widening between the shoulder blades, the base of the shoulder blades lifting in and up toward the spine. Firm your triceps to straighten the arms.
8. If your neck allows it, look up, lifting your breastbone but keeping the lower ribs down.
9. Stay in this pose for between 5 and 15 breaths, softening your face, and feeling the strength rising from your foundation.
10. To come out of the pose, inhale and press through your back heel as you straighten the front leg. Exhale and lower your arms. Step your back foot forwards coming back to Tadasana, and then repeat on the other side.

4. Trikonasana – Triangle pose

The trikonasana helps to improve digestion as well as reduce the fat deposited in the belly & waist. It stimulates and improves blood circulation in the entire body. The lateral motion of this asana helps you burn more fat from the waist and build more muscles in the thighs and hamstrings. Though this pose does not make your muscles shake as others do, it does give you the benefit that other asanas do. It also improves balance & concentration.

Process To do this: 

1. Stand straight with your legs apart. The distance between your legs should be a little more than the span of your shoulders.
2. Inhale. Raise your right hand straight above your head. The right arm should be parallel to the right ear.
3. To install Exhale. Bend your torso at the waist, to your left side.
4. Simultaneously, slide your left arm down along your left leg till your fingers are at your ankle.
5. At this point, your right arm must be horizontal as your head is tilted left.
6. Hold the pose with your knees and elbows straight. Hold the position for 30 seconds.
7. Inhale. Straighten yourself and stand erect. Repeat the posture on the other side.

5. Adho Mukha Svanasana – Downward Dog pose

Adho Mukha Svanasana tones your whole body with a little extra attention to specific muscles. It helps to strengthen your arms, thighs, hamstring, and back. Holding this pose and concentrating on your breathing engages your muscles and tones them, as well as improves your concentration and blood circulation.

Process To do this:

1. Come onto your hands and knees and bring your hands slightly in front of your shoulders. Spread your fingers wide, press down through your knuckles, and tuck your toes under.
2. Exhale as you lift your knees off the mat and reach your sit bones toward the ceiling. Keep your knees slightly bent as you lengthen your back.
3. Press the back of your thighs toward the wall behind you and stretch your heels toward the mat. Straighten your knees without locking them.
4. Lift along your inner arms from your wrists to your shoulders. Firm your shoulder blades against your back then widen them and draw them toward your tailbone. Relax your neck and keep your head between your upper arms.
5. Stay here for 10 or more breaths. As you exhale, bend your knees and lower yourself into a child pose

6. Sarvangasana – Shoulder Stand Pose

Sarvangasana comes with multiple benefits, from increasing your strength to improving digestion. But it is known for boosting metabolism and balancing thyroid levels. Sarvangasana or the shoulder stand strengthens the upper body, abdominal muscles, and legs, improves the respiratory system, and improves sleep.

Process To do this: 

1. Lie in a supine position.
2. Exhale and lift both legs in an upward direction.
3. Bend your legs towards your head slowly. Move your hands to the lower back for support.
4. Inhale and point the toes towards the ceiling. Relax.
5. Release the pose by lowering your legs back to the ground.

7. Sethu Bandha Sarvangasana – Bridge pose

In Bridge Pose or Setu Bandha Sarvangasan, taking your chest towards the chin massages the thyroid gland, which helps produce the metabolism-controlling hormone. In other words, this pose improves metabolism helping to burn more fat.  This pose also stimulates the abdominal organs to aid your digestion. Yet another asana with multiple benefits is the Sethu Bandha Sarvangasana or Bridge pose. It is excellent for the glutes, thyroid as well as weight loss. The Bridge pose improves muscle tone, and digestion, regulates hormones, and improves thyroid levels. It also strengthens your back muscles and reduces back pain.

Process To do this:

1. Lying on your back, bend both knees and place the feet flat on the floor hip-width apart. Slide the arms alongside the body with the palms facing down. The fingertips should be lightly touching the heels
2. Press the feet into the floor, inhale, and lift the hips up, rolling the spine off the floor. Lightly squeeze the knees together to keep the knees hip-width apart.
3. Press down into the arms and shoulders to lift the chest up. Engage the legs, buttocks, and mula bandha to lift the hips higher.
4. Breathe and hold for 4-8 breaths.
5. To release: exhale and slowly roll the spine back to the floor.

8. Parivrtta Utkatasana – Twisted Chair pose

The higher the metabolic rate, the more the amount of fat that gets burnt. The Chair pose or Utkatasana increases the metabolic rate, facilitating weight loss. In addition, it tones the thighs, legs, and knees. The Parivrtta Utkatasana is also called the Yoga’s version of the squat. But you must know that it is a little more intense and tones the abdominal muscles, and works the quads and glutes. The asana also improves the lymph system and digestive systems. It is a great way to lose weight.

Process To do this:

1. Begin in Mountain Pose (Tadasana). Stand with your feet together, with your big toes touching. Beginners can stand with their feet hip-distance apart.
2. Inhale and raise your arms above your head, perpendicular to the floor.
3. Exhale as you bend your knees, bringing your thighs as parallel to the floor as they can get. Your knees will project out slightly over your feet and your torso will form an approximate right angle over your thighs. This is Chair Pose.
4. Lower your arms and bring your palms together in a prayer position at your chest.
5. Exhaling, twist your torso to the right. Bring your left elbow to the outside of your right thigh.
6. Shift your left hip back slightly, squaring off your hips once again. Bring your knees into alignment.
7. Press your upper left arm against your thigh and draw your right shoulder blade into your back to turn your chest to the right.
8. To deepen the pose, extend both arms, reaching your right fingertips to the sky and your left fingertips to the mat. You can also place your left hand on a block.
9. Turn your gaze to the sky. If your arms are extended, gaze at your top thumb.
10. Bring your hips down even lower. Lengthen your spine even further on your inhalations and twist even deeper on your exhalations. Stack your top shoulder above your bottom shoulder. Draw your thumbs to your heart, and your heart toward your thumbs.
11. Keep your weight in your heels and keep your feet pressing firmly together.
12. Hold for up to one minute. Inhale as you return to the center, reaching both arms overhead in Chair Pose. Straighten your legs, lifting through your arms. Exhale to release back to Tadasana. Repeat on the other side.

9. Dhanurasana – Bow Pose

The Bow pose or Dhanurasana Dhanurasana induces a stretch in the abdominal region, which loosens the fat in the region. It also tones the arms and legs. Are you looking for the best way to lose that belly fat? Dhanurasana helps massage the abdominal organs, improves digestion, and strengthens the thighs, chest, and back. It stretches your whole body and strengthens and tones your muscles with improved blood circulation.

Process To do this:

1. Lie down on your stomach and keep your feet slightly apart. Keep your arms on the sides of your body.
2. Fold your knees and hold your ankle.
3. Lift your chest from the ground while taking a deep breath. Simultaneously, pull your legs up and back. Feel the stretch on your arms and thighs.
4. Look straight ahead with a smile on your face. Hold the pose for at least 15 seconds.
5. As you exhale, slowly bring your chest down to the ground. Leave your ankle to bring your legs towards the ground.

10. Angle pose [ Konasana]

This sideways bending pose or nullKonasana helps burn fat around the waistline. angle pose is a challenging arm balance with a lateral twist. The body weight is balanced on the hands with the elbows bent while the legs reach out to one side, with the thighs wrapped around the upper arm. 

Process To do this:

1. Stand straight with feet about hip-width distance apart and arms alongside the body.
2. Breathe in and raise the left arm up so that the fingers point towards the ceiling.
3. Breathe out and bend to the right, first from the spine, and then move your pelvis to the left and bend a little more. Keep your left arm pointing up.
4. Turn your head to look up at the left palm. straighten the elbows.
5. Breathing in, straighten your body back up.
6. Breathing out, bring the left arm down.
7. Repeat with the right arm.

11. Cobra Pose [Bhujangasana]

The Cobra pose or Bhujangasana reduces fat in the abdominal muscles and the stomach region. If practiced regularly, it can go a long way in flattening your tummy. Bhujangasana or Cobra stretch is a yoga pose for diabetes control and is very effective in toning down your belly. This pose stretches the lungs, chest, shoulders, and abdomen. Your spinal extensors, triceps brachii, and quadriceps muscles work together in this pose. As a result, it increases the strength of your muscles. It ultimately reduces your blood sugar levels

Process To do this:

1. Lie on your stomach and keep your legs straight.
2. Keep your forearms perpendicular to the floor. Take your arms on the floor adjacent to the last rib cage.
3. Press your arms to lift your body.
4. Do not hold your body on your feet. Instead, create pressure on your feet and firm your hip muscles.
5. Look straight or slightly upward. Breathe normally and hold this position for at least 15 seconds before you sit in and relax.

12. Yoganidra Pose- Yogic or Psychic Sleep

Sleep is associated with your weight. The lesser the sleep, the more the fat accumulates, leading to an increase in weight. The practice of Yoga Nidra helps us have sufficient hours of sleep, keeping our weight in check.

Process To do this:

1. Lie down straight on your back in Corpse Pose (Shavasana). Close your eyes and relax. Take a few deep breaths in and out. Remember to take slow and relaxed breaths.
2. Start by gently taking your attention to your right foot. Keep your attention there for a few seconds while relaxing your feet. Then gently move your attention up to the right knee, right thigh, and hip. Become aware of your whole right leg.
3. Gently, repeat this process for the left leg.
4. Take your attention to all parts of the body: genital area, stomach, navel region, chest.
5. Take your attention to the right shoulder, right arm, palms, and fingers. Repeat this on the left shoulder, left arm, throat, face, and finally the top of the head.
6. Take a deep breath in and observe the sensations in your body. Relax in this state for a few minutes.
7. Slowly becoming aware of your body and surroundings, turn to your right side and keep lying down for a few more minutes. Rolling over to the right side makes the breath flow through the left nostril which helps cool the body.
8. Taking your own time, you may then slowly sit up, and whenever you feel comfortable, slowly and gradually open your eyes.

Conclusion

Remember that weight loss is a gradual process, and it's important to listen to your body and progress at a pace that feels comfortable for you. It's also important to consult with a healthcare provider before starting any new exercise regimen, particularly if you have any underlying health conditions.