These 6 Yoga asanas will help to lose weight, tone your whole body - Know the steps to perform, benefits

Creator: Grand Master Akshar
Published: 2020-05-31T06:16:00+05:30

Health

Grand Master Akshar | Yoga Master & Lifestyle Coach

Updated May 31, 2020 | 06:16 IST

Yoga targets your entire body, and also provides immeasurable health benefits. This makes yoga great for those seeking long-term effects, while at the same time giving you visible results soon.

These 6 Yoga asanas will help to lose weight, tone your whole body - Know the steps to perform, benefits | Photo Credit: iStock Images

New Delhi: When it comes to choosing an exercise regimen that works on all the different muscles and parts of your body, look no further than yoga. With a total of 82 lakh asanas to perform, there is always something new to add to your fitness routine. Yoga targets your entire body, and also provides immeasurable health benefits. This makes yoga great for those seeking long-term effects, while at the same time giving you visible results soon. Whether it is flexibility, strength or weight loss, there is no need of compromising with yoga. It gives you all these advantages and more. Yoga increases your stamina, lengthens and strengthens your muscles, also boosting your metabolism so you burn calories throughout the day. It is preferable to start your mornings with yoga as it keeps you active and energetic. Yoga offers the opportunity to sync your breath with your movement making you mindful and aware. Incorporate the practice of yoga through the physicality of these following asanas that you can practice on a regular basis. Try to hold each posture for a minimum of 10-15 seconds, repeating them for up to 3 sets.

Chaturanga Dandasana

Formation of posture

Begin with plank posture
As you exhale, lower your body down into half a push-up, such that the upper arms are parallel to the floor
Your elbows must touch the sides of your ribs as you lower yourself to maintain a 90-degree angle in the crook of the elbows
Your shoulders must be drawn in
Your wrists and elbows must be perpendicular to the floor and your shoulders must be in line with your body
Hold the asana for 10-15 seconds.

Naukasana

Formation of the posture

Lie down on your back
Lift up your upper and lower body to balance on your sitting bones.
Your toes must be aligned with your eyes
Keep your knees and back straight
Keep your arms parallel to the ground and pointing forward
Tighten your abdominal muscles
Straighten your back
Inhale and exhale normally.

Santolanasana

Yoga asanas for a toned body
Formation of the posture

Lie on your stomach
Place your palms under your shoulders and lift your upper body, pelvis and knees up
Grip the floor with your toes
Straighten the knees
Ensure that your knees, pelvis and spine are aligned
Your wrists must be exactly below your shoulders with your arms straight
Hold the final posture for a while

Chakrasana

Formation of the posture

Lie down on your back
Fold your legs at your knees and ensure that your feet are placed firmly on the floor
Bend your arms at the elbows with your palms facing the sky. Rotate your arms at the shoulders and place your palms on the floor on either side beside your head
Inhale, put pressure on your palms and legs and lift your entire body up to form an arch
Relax your neck and allow your head to fall gently behind.

Utkatasana

Yoga asanas for a toned body

Formation of the posture

Begin with Samasthithi
Join palms to form Namaste at your heart chakra and raise your arms up
Bend your knees and slowly lower your pelvis
Ensure that your pelvis is parallel to the floor with a 90 degree bend at the knees
Align your ankles and knees in one straight line
Focus your gaze towards your Namaskar
Ensure that your spine remains erect.

Vasishtasana

Formation of the posture

Begin with Santholanasan (Plank)
With your left palm firmly on the ground, remove your right hand off the floor
Turn your entire body to face the right side and lift your right leg off the floor and place it over your left leg
Raise your right arm above and keep your fingers pointing to the sky
Ensure that both your knees, heels and feet are in contact with each other
Ensure that both arms and shoulders are in one straight line
Turn your head and look up at your right hand
Hold the asana for a while
Repeat the same on the left side

Yoga makes for the perfect workout for both your body and your mind. The practice of yoga is customizable as either a high-impact or low-impact routine. Through yoga, it is very possible to get a toned and shapely physique. Surya Namaskar is an example of a ‘Vinyasa’ flow. When you move quickly from one asana to another you can effectively introduce the cardio element in your workout. The other ways in which you can turn your practice into a rigorous workout is by increasing the duration that you hold the postures and increase the number of sets weaving them into a powerful, dynamic sequence.