Roll out your mat and get ready to lose weight while improving your flexibility and balance.
If you’re anything like me, you constantly bring up the topic of “Nothing works! I want to lose weight badly, I need to lose weight, or I need to lose weight. Before I started practicing yoga for weight reduction, I experimented with a variety of diets, waded through a plethora of videos, and buried my head in an endless supply of listicles. What’s this? All of them failed, and I’m glad they did because else I would not have discovered yoga. And wouldn’t have turned it into a way of life in the process. And I did lose a ton of weight.
For Facial Fat (Approx. 2 minutes)
1. Simhasana
What It Does
This pose is well-known for toning the muscles in the face and for relieving tension. Anyone may do this simple stance, regardless of age. Your face muscles, thorax, and spine are stretched as you sit in the Lion Pose and thrust your tongue out.
There are no possible hazards at all. Sit on a chair and do the asana if you have problems sitting in this position.
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2. Jalandhara Bandha
What It Does
The muscles around the neck may be stretched and toned quite well in this sitting breath work position. You exercise the muscles on your chin as you press it up against your chest. Retaining breath also facilitates lung detoxification and enhances breathing.
If you have any breathing difficulties, practice this bandha under the guidance of a licensed yoga instructor. If you have heart problems or high blood pressure, hold your breath.
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With The Arms (Approx. 5-6 minutes)
3. Adho Mukha Svanasana
Other Names: Downward Dog Pose
What It Does
A weight-bearing position is Adho Mukha Svanasana. The upper body must be supported by your hands. It is a great approach to develop your biceps and arms.
If you have carpal tunnel syndrome, avoid this pose.
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4. Chaturanga Dandasana
Also Called: Low Plank Pose, Four-Limbed Staff Pose
What It Does
In order to maintain your balance in this position, you must support your body weight with your hands and have a strong core. It not only strengthens and tones your biceps and triceps but also your arms.
If you have a shoulder or hip issue, avoid doing this. Consult a trained yoga professional who can assist you with variations.
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5. Ardha Pincha Mayurasana
Also referred as as: Dolphin Pose
What It Does
As you struggle to maintain your balance, your arms serve as the foundation for your entire upper body. The biceps, triceps, and arms are strengthened and toned by this pose.
Everyone can do this asana since it is very basic. However, if you have shoulder or neck issues, you need to exercise caution.
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6. Urdhva Mukha Svanasana
Additionally Known As: Upward Dog Pose
What It Does
This pose includes balancing the body weight while extending the arm muscles. It is a strong and effective approach to tone your triceps, biceps, and arms.
If you have wrist issues or are pregnant, it is advisable to stay away from this pose.
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With Regard To The Shoulders And Upper Back (Approx. 4-6 minutes)
7. Bharadvajasana
Other Names: Seated Twist Pose
What It Does
The position, an intermediate one that anybody may readily accomplish with practice, includes a deep twist. It enhances digestion, your upper body’s inherent flexibility, and the flexibility of your shoulders.
If you have back, knee, or hip problems, take caution.
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8. Ardha Matsyendrasana
What It Does
You must move your shoulder, neck, and spine in synchronization when doing this stance. The vigorous twist, done one side at a time, works the sides, upper body, and abdominal muscles.
If you have back or spine issues, take caution.
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The Midriff For (Approx. 5-7 minutes)
9. Navasana
What It Does
This pose makes you think of a see-saw or a boat. The midsection serves as the foundation for balancing the body in the same way. Here’s something that will help you get results if you’re struggling to lose that troublesome tummy fat. You may have abs that are toned with a little work.
If you have spinal injuries, sleeplessness, or a hernia, avoid performing this asana.
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10. Matsyasana
What It Does
Your lower body, including your legs, intestines, hips, and abdominal muscles, must be stretched.
If you have high blood pressure, a hernia, or a migraine, it is advisable to stay away from this pose.
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11. Anantasana
What It Does
The abdominal muscles are firmed and toned in this stance. As you stretch, your attention changes to both sides of the body. This pose enhances digestion and blood circulation.
Consult your doctor before performing this asana if you have neck or hip discomfort or stiffness.
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12. Bhujangasana
What It Does
This exquisite asana targets the upper body and is a key posture in the Surya Namaskar. It stretches the abdominal muscles deeply.
If you have a hernia or are pregnant, do not attempt this pose.
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13. Baddha Konasana
What It Does
Both the inner and outer thighs benefit from the Cobbler Pose. This stance may be interestingly modified by flapping the legs like a butterfly; this is why it is also known as the Butterfly Pose. It is simple, easy to do, and it calms your lower body.
If you have knee issues, stay away from doing this.
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14. Malasana
What It Does
a position that prevents the body’s lower regions from storing fat as a result of sitting all day. It stretches the muscles in the thighs, groin, and hips. Flexibility is increased, and the inner and outer thighs are toned.
If you have hip or knee problems, avoid this pose.
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15. Anjaneyasana
What It Does
Lunges are the focus of this posture because they stretch the hamstrings, thighs, and legs, which helps to tone the muscles from the hips to the ankles. It eases stress and increases flexibility.
You may not do this asana if you have knee or heart issues.
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16. Ardha Bhekasana
What It Does
Even though it’s one of the trickiest stances, the Half Frog Pose produces amazing results. It lengthens and tones the hamstring, quadriceps, and hip muscles. As the blood circulation is stimulated, you will feel rejuvenated.
If you suffer from neck, shoulder, or lower back pain, it is advisable to stay away from this pose.
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17. Padangusthasana
What It Does
a position that completely stretches the hamstrings while also strengthening the calf muscles. The kidneys and liver are stimulated while your thighs, legs, and back are strengthened.
Anyone can perform it since it is one of the most fundamental stances. Beginners may take some time before they can fully bend and stretch, though.
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18. Parsvottanasana
What It Does
Due to the deep stretching of both sides of the body, this pose is also known as the “Intense Side Stretch Pose.” As you go into the ultimate position, it strengthens your hamstrings, quadriceps, and calves. a simple method to strengthen and tone your legs.
Pregnant women and anyone with hamstring difficulties should avoid this position.
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19. Virabhadrasana 2
What It Does
A reviving stance that strengthens your stamina and stretches all the muscles below your hips is the Warrior 2 Pose. In addition to strengthening and conditioning your legs, the second level of the warrior pose has many other advantages. It works like magic to ease sciatica.
If you have chronic knee discomfort, arthritis, high blood pressure, or diarrhea, stay away from this pose.
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20. Upavistha Konasana
What It Does
Imagine it as a sitting version of a dance move called a “split.” The intense stretch relaxes your torso and hip muscles while toning your hips.
An advanced pose with no potential risks is this one. If you have lower back pain, however, place a soft cushion or blanket under your torso.
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For Your Hips (Approx. 5-6 minutes)
21. Garudasana
What It Does
The complex Eagle Pose involves moving the chest outside of the body while using your thighs, legs, and arms. You gain stability via the act of balancing, which also tones your hip and core muscles.
If you have knee, shoulder, or ankle problems, stay away from this pose.
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22. Ananda Balasana
What It Does
This position is excellent because it extends your entire lower body. The hip bone’s perpendicular path to the ground is what draws attention. In the process, the groin, hamstrings, and inner thighs are also toned and strengthened.
If you have diarrhea, stay away from this stance. The position needs to be modified while pregnant.
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23. Rajakapotasana
What It Does
The hip muscles are made stronger by the vigorous stretching of the legs, spine, and chest. The only organ that protrudes from the rear of your body in this asana—the hip—is the entire body. As a result, it effectively strengthens your hip muscles.
Despite the asana’s profundity and allure, it is recommended to perform it under the guidance of a trained professional, especially if you have tight thighs or hips.
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24. Supta Baddha Konasana
What It Does
This pose opens the hips and strengthens the inner thighs. The process of maintaining balance while bringing the toes together causes the hip muscles to tighten. The asana relieves stress in the hip and thigh muscles and is highly calming.
If you have knee or groin problems, lower back pain, or any other discomfort, avoid performing this pose.
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Pregnant women should use caution while trying to lose weight. Always consult a yoga expert to determine whether asanas you are capable of performing or not.