In today’s time, the problem of obesity and belly fat is increasing all over the world. Due to this, the chances of getting many diseases are increasing in the coming time. For example, there may be serious diseases related to the heart, shortness of breath, fertility, diabetes, etc. To reduce obesity, people follow a gym, hard exercise, and a strict diet. Which helps in reducing weight. But most people do not like to do it or are unable to do it due to lack of time. Yoga Teacher Training India, Yoga can be used to reduce obesity.
6 Yoga Asanas to Reduce Obesity –
Yoga for warm-up
It is important to warm up the body before starting these asanas. Due to this the effect of stretch and blood in the body increases. There is no problem in doing yoga and it can be done easily.
Surya Namaskar:
This yoga is considered best for warming up as it is made up of 12 asanas. It has different methods and different benefits. This yoga is performed at sunrise, hence it is called Surya Namaskar.
1. Tadasana
Tadasana means palm tree pose. This is one of the simplest yoga poses that can be done standing up. It is called Palm Tree Pose in English.
Benefits of Tadasana –
- Yoga is beneficial for reducing obesity.
- Helps in reducing waist fat.
- It is considered beneficial in the physical development of children.
- Strengthens knees and shoulders.
- By doing this asana, there is a stretch in the body, which improves blood circulation.
Method –
- To do this asana, stand in a careful posture.
- Straighten both your legs, waist, shoulders, and neck, and join the fingers of both hands together.
- While breathing slowly, straighten the arms above the head. Keep palms facing the sky.
- Keeping the balance throughout the body, raise the heels
- Stay in this position for some time and keep breathing normally and do this process 4 to 5 times.
2. Oblique Tadasana
This asana is also done like Tadasana. The only difference is that it is done by turning right and left.
Benefits –
- Continuous practice of this asana is beneficial to reduce obesity.
- It is considered beneficial in improving the digestive system.
- By doing this asana, the physical development of children takes place.
- Provides benefits for the lungs and heart.
- helps to increase concentration
Method –
- To do this asana, stand straight in a careful posture.
- Join the fingers of both hands together.
- Keep the arms straight above the head and keep the palms facing the sky.
- Slowly inhaling raise the heel and once to the left.
- Lean to the right a second time.
- Repeat this asana 4 to 5 times on the left and right sides.
3. Pawanmuktasana
Pawanmuktasana means wind-relieving posture, this asana is done lying down. By doing this asana, there is pressure on the stomach, due to which it is considered beneficial for reducing obesity.
Benefits –
- Practicing this asana helps in reducing belly fat.
- It is beneficial for constipation, acidity, and stomach-related problems.
- Makes the abdominal muscles strong.
- Helps to stimulate reproductive organs
- Yoga is beneficial for reducing obesity.
Method –
- To do the asana, lie down on your back by laying the asana.
- Straighten the legs and arms.
- Breathe in slowly and bend the left knee.
- Try to touch the chest.
- Then while exhaling, hold the knee with both hands.
- Try touching the head or forehead.
- Keep the body still for a few seconds and keep breathing normally.
- slowly return to normal breathing
- Similarly, do the same by bending the right knee and then repeat by bending both the knees.
- You can do this asana 4 to 5 times.
4. Naukasana
It can be known from the name of this asana that on doing this the shape of the body looks like a boat, due to which it is called Naukasana.
Benefits –
- By doing this asana, the maximum pressure falls on the stomach, due to which yoga is beneficial for working out obesity.
- Continuous practice of this asana removes gas, constipation, acidity, and food indigestion.
- Strengthens abdominal muscles.
- Balances blood circulation in the body.
- It is beneficial for problems like foot pain and back pain.
Method –
- To do yoga, lie down on your back.
- Keep breathing in and out normally.
- Keep the hands straight near the body and also straighten the legs.
- While inhaling, raise the head, neck, and back.
- Then raise the legs from 30° to 35°.
- Keep both hands in the air above the knee.
- How will the full weight of the body be put on the hip and full pressure on the stomach?
- Keep the body still for 10 to 20 seconds.
- Inhale and exhale normally.
- After holding steady for some time, come back to normal.
- 3 to 4 times can be done as per convenience.
5. Uttanpadasana
The meaning of this asana is to raise the legs. It is done lying on the back. Yoga is beneficial for reducing obesity.
Benefits –
- It is considered effective for belly fat and obesity.
- Practicing this asana helps in curing anxiety and nervousness.
- Strengthens the lungs and increases capacity.
- Benefit from respiratory problems.
- By doing this asana, the waist, and legs get strong.
Method –
- First of all, lie down on your back, and keep your legs and arms straight.
- Taking a deep breath, raise both legs simultaneously from 30° to 35°.
- You can take the support of the ground with your hands.
- Keep breathing in and out normally.
- Keep the legs stationary for 10 to 20 seconds.
- After holding steady for some time, come back to normal position and this can be done 3 to 4 times.
6. Ustrasana
While performing this asana, the shape of the body resembles the back of a camel, hence it is called Ustrasana and known as “Camel Pose” in English.
Benefits –
- This yoga is beneficial for reducing belly fat and obesity by this practice.
- Makes the spine flexible and strong.
- This asana is also considered very beneficial for the lungs. Helps in curing general neck pain.
- Stretches the back, waist, and hands, due to which the blood circulation in the body remains balanced.
Method –
- To do this asana, sit in the Braj Asana posture. Stand on the knee and keep the shoulder distance between both knees.
- Straighten the neck, shoulders, and waist.
- You can support by keeping both hands on the waist.
- Inhaling, bend backward.
- Now while exhaling, try to touch the heels of the feet with both hands.
- Stabilize the body, inhale, and exhale normally.
- After 10 to 20 seconds of being still.
- Slowly come back to normal.
How long and when:
- Start this yoga with 5 minutes in the beginning and can be done for 20 minutes if practiced gradually.
- To reduce obesity, yoga should be done on an empty stomach in the morning. They can also be done in the evening but should be done on an empty stomach only after 3 to 4 hours of having a meal.
Precautions:
If there is any kind of serious illness, operation, or surgery, then this yoga should not be done. If there is any kind of problem while doing this yoga asana, then this asana should not be done without the supervision of a yoga guru or doctor’s advice.
