4 Yoga Asanas to Lose Weight (tutorial)

by Scarlett on December 18, 2010 · 36 comments

ADVICE: DO NOT, UNDER ANY CONDITION, OVER-WORK YOUR BODY ALL ON A SUDDEN. THIS CAUSES MORE HARM THAN GOOD.

Start light, gradually build your stamina and work your way up to a strenuous regime.
Yoga is not a spot reduction treatment. It takes time and diligence. But it works. Slowly but surely. Without any harmful side effects.

Now let us go though a few yoga ASANAS to reduce body weight.

1) PASCHIMOTTOLASANA

Yoga aasan

  • sit with your legs outstretched in front.
  • keep your spine straight.
  • place your arms straight at your sides.
  • take a deep breath.
  • gradually raise your arms and start bending forward.
  • make sure your knees do not bend upwards in the process.
  • bring your nose as close to your knees as possible.
  • touch the soles of your feet with your hands.
  • stay in the position, hold your breath and count upto 10.
  • gently getup and sit in the initial position while letting your breath out.
  • repeat for 10 to 20 times, depending on your stamina.

2) DHANURASANA

Yoga aasan

  • lie down on your front.
  • bent your legs upwards from the knee.
  • lift your arms from the shoulders and try to grip the ankles. This may not happen in the first attempt, then try to hold the toes in that case.
  • use your arms to pull your legs up. The principle behind this pose is to look like a bow string. The tauter you can draw, the better.
  • stay fixed in this position and (breathe in + count up to 5 + breathe out) for 20 to 25 times, depending on your stamina.
  • gently let go of your ankles and stretch out to take a few deep breaths. Get up once your body calms down.

3) BHUJANGASANA

Yoga aasan

  • lie down on your front.
  • bend your arms at elbows to bring your hands next to your chest on both sides.
  • keep your legs joint / close together.
  • now apply pressure on your hands so that the whole body weight rests on them. Raise your upper body on this support.
  • this rising up should happen with your back arching up from your waist.
  • the legs remain planted firmly on the ground.
  • stay fixed in this position and (breathe in + count up to 5 + breathe out) for 20 to 25 times, depending on your stamina.
  • when you are done, gently lie down and straighten your arms out.
  • take a few deep breaths. Get up once your body calms down.

4) CAT BACK POSE

Yoga aasan

  • get down on your hands and knees (um… wait, that came out wrong!).
  • lift your face. Try to look upwards. Your back arches up from the waist.
  • take a deep breath. ( in pose 1 of the picture below ).
  • while exhaling, bring your face down, your chin inwards towards your chest.
  • puff your back up, you look like an angry kitten. Hence the name.
  • by the time you complete exhaling, you look like pose 2 of the picture below.
  • repeat for 10 to 20 times, depending on your stamina.

Image Source 1, 2,3, 4

{ 32 comments… read them below or add one }

Devie December 18, 2010 at 10:45 pm

Good stuff Scarlett :waytogo:
My favorite asanas are vrikshasana and virbhadrasana (all 3), I’m not good but I recently got back into yoga and feel it works out the core pretty well. Which is where I need it to work anyway :P
I’m gonna try these out….

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Devie December 18, 2010 at 10:47 pm

My last comment went into moderation :(
Do you do Surya Namaskar? I heard doing them really fast works as a good cardio workout…great if you could do a post on that!

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Devie December 18, 2010 at 10:51 pm

I’m sooooooo lazy with my pranayama…my dad does it every morning and asks me to join him…but I just can’t :(!!!!!!!!!!!

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naina December 18, 2010 at 10:56 pm

i do suryanamskar daily.. its like one multiworkout thing !!! :yahoo: :yahoo: :yahoo:
wish the results also showed :violinbash: :violinbash: :violinbash:

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Jinal December 18, 2010 at 11:06 pm

I also do Suryanamaskar daily…..started with just 2 and now I can do 25 at one go :yahoo: :yahoo: :yahoo: :yahoo: :yahoo: :yahoo:
Scarlett I hope you are not trying these asanas….. :tongue: :tongue: :tongue: :tongue: :tongue: :jiggy2: :jiggy2: :jiggy2: :jiggy2: :jiggy2:

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Jinal December 18, 2010 at 11:14 pm

hahaha…..thats wat….we dont want to add a Miss. India crown on you for the invisibility quality…. :tongue:
But there are other yoga asanas that help in increasing appetite and weight gain….you should try them…I have heard many of my frnds doing it along with protein rich diet :)) :)) :)) :)) :))

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Rati December 18, 2010 at 11:14 pm

suryanamashkar doesnt have 25 steps. It has 12-14 steps and you do them very fast. I think she means she does full suryanamshkars 25 times.

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Jinal December 18, 2010 at 11:21 pm

yeah…..I do 25 of them really fast now…..but I get exhausted soon
I am anaemic na….phwew :))

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Jinal December 18, 2010 at 11:27 pm

I din’t get you Scarlett….medical against what? :)

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Jinal December 18, 2010 at 11:36 pm

yeah I learned from a yoga guru…..now I do it on my own….I do few stretching exercises and suryanamaskar and pranayam. Then follow it with some crunches, squats and lunges. And when I alternate with the later with jogs.
Only in rainy months I have to strictly do indoor workout….:))

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Jinal December 18, 2010 at 11:49 pm

thanx Scarlett :cheers: :-* :-*
and thanx for these asanas….will surely include the last two
as the above two I already do in my stretching :)

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Rati December 18, 2010 at 11:09 pm

I used to do yoga regularly but it needs a lot of patience. So now I have shifted more to cardio. gives quick results no. :P

but I used to love how yoga makes one peaceful. :)

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naina December 18, 2010 at 11:38 pm

nooo i do suryanamskar in the evening ?:) ?:) ?:) ?:)
better if u do at dawn but it anyway works, its about sun salutations .. u may not get the spiritual well being result , but as a workout it works anytime of the day :sun:

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Neha S. December 18, 2010 at 11:49 pm

me sooo lazy and inflexible!! :weep: :weep: :weep: im getting scared looking at the pics only!!! but i will try now.. this post is like a wakeup call.. since i dont have time to gym now, i will try these asanas :struggle: :sweat: :sweat:

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naina December 18, 2010 at 11:51 pm

:toothygrin: :toothygrin: :toothygrin:

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bhumika December 19, 2010 at 2:40 am

loved ur article scarlett…i need to do dis…m soo lazy !! :X-P:

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Bee December 19, 2010 at 7:24 am

The last asana also reduces menstrual cramps. Get one scarlet :) very useful for me.

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Aditi December 19, 2010 at 9:16 am

:yes: :yes: :yes:

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veena December 19, 2010 at 12:17 pm

nice one Scarlett, but moi doc sugested to do low intense cardio to improve immunity

so hiting gym is best , thats wat he said :doh: :doh:

but am lubing it, sorta addicted to gym now ….. :jiggy2: :jiggy1:

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Tatjana December 19, 2010 at 1:13 pm

I love this post :heart: – not only because of the fact these are Yoga Asanas beginners can start with easily. Thanks a ton for this article :-* :-* I am sure a lot of international readers would appreciate reading more about Yoga :waytogo: :rose: :rose:

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Tatjana December 19, 2010 at 1:43 pm

Wow, this is lovely :rose:
Special areas I woul like to be covered: Hip area and arms.
Cardio Asanas would be great as well :rose: :rose: :rose: Thanks a lot, Scarlett :-* :-* :-*

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Tatjana December 19, 2010 at 1:15 pm

Do you ladies have some good links about Suryanamashkar? :-* :-*

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Rati December 19, 2010 at 1:17 pm

Hi Tatjana,

Here :_ http://store.hssus.org/images/SNYposter.jpg

I got your mail. would be replying today. Thanks ton! :))

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Tatjana December 19, 2010 at 1:44 pm

Thank you Rati !!!! :inlove: :-* :-* :-* :-* :-* :-*

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Tatjana December 19, 2010 at 1:48 pm

Suryanamashkar is called: “Greating the Sun” here in Europe.
Since I know Surya lit. means sun: Is this an exact translation?

I will try it, need something for daily routine.

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Tatjana December 19, 2010 at 2:10 pm

I am from Croatia – living in Germany.

Actually I do some classical kabbalistic “Sun Salutings” (done four times a day and based on old egyptian mythology at least), but these are not physical techniques, it´s all about concentration, imagination and intonation (mantra and breath control).

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Tatjana December 19, 2010 at 2:32 pm

It´s this one:
http://www.sacred-texts.com/oto/lib200.htm

Since it is a basic thing I started to do it 22 years ago and am still doing it. The main effect is not only given by the daily routine but through the positive attitude someone reches by getting a so-called solar-phallic attitude and point of view. It does not look like but it´s a completely tantric technique :-)

So: I definitely agree about what you said about one spiritual source with countless incarnations and emanations. :highfive:

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Tatjana December 19, 2010 at 3:43 pm

The midnight sun is the most important incarnation of the sun god in egyptian mythology – it´s symbol is the scarab and the meaning is: Sol invictus, the invictable sun, according to the winter solstice and the longes night of the year. The symbolism is quite impressing; this little beetle rolls pills out of pure dirt and implements a holy thing into this pills (oviposition): Life.
Wraped up into a simple, psycholog. meaning: Keep courage and faith even in the darkes night and worst circumstances; it´s up to us what we will carry through the longest night of our lifes :-*

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Tatjana December 19, 2010 at 1:48 pm

ouch, Greeting – not Greating

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Tatjana December 19, 2010 at 1:56 pm

“Fore-head touching knees”… lol… it will take some time till I can manage this. :lol:
But this is such a lovely thing to get into a daily fitness routine :yahoo:

Are there any traditional Mantrams suggested for Suryanamaskar?

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Tatjana December 19, 2010 at 2:20 pm

Thanks a lot for this link! :-* :-* :-*
I will google the exact meanings of the Mantas (guess they all mention specific emanations of the Sun God) and will include them. For me, it´s very important to include the spiritual dimension.

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Mrunmayee December 19, 2010 at 3:31 pm

:| :| :| :| :weep: :weep: :weep: :weep:

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