►Introduction
Tired
of trying all the weight loss tips? We have the answer to your problem: yoga.
This exercise method combines two of her best elements from the worlds of
fitness and meditation. The most amazing thing is that yogasana has it all, no
matter what part of your body you want to lose weight or fat. The stress on the
joints is low and the risk of injury is negligible if the initial exercises are
performed under the supervision of a good trainer. Apart from that, you don't
have to spend thousands of dollars on gym memberships and you can do it in the
comfort of your own home. All you need is comfortable clothes and a yoga mat.
So here are 12 yoga poses that are perfect for your historic weight loss
journey.
►
Ardha Chandrasana
This
asana strengthens the glutes, upper thighs, and inner thighs. If you have
problems with fat in these places, you will find this asana to be very
effective. Extra stretching will also reduce belly fat and make you stronger.
Breeding method:
First,
stand with your heels and toes together. Place your hands on your hips, keep
your neck straight and your eyes facing forward. Next, keep your feet about a
foot to a foot and a half apart. Keep your spine straight. Then raise your
right hand so that it is parallel to your shoulder. Then turn your palms up
towards the sky. Then touch your ear as you raise your hand further up. Make
sure to place your left hand beside your hip. Then, place your right hand just
above your ear, next to your head, and bend it to the left from your waist. The
left hand automatically goes down. Make sure that the palm of your left hand
does not move away from your left leg. Lean as far to the left as possible and
hold this crescent position on him for 30-40 seconds. To undo, undo slowly.
Then place your hands next to your ears and bring your head parallel to your
shoulders again. Then touch your lower back with that hand, keeping your palm
facing the floor. This is the first repetition of Ardha Chandrasana bending
from right hand to left hand. Then perform this asana from left hand to right
bending and rest again. Doing this asana 4-5 times is effective. Note:
Do
not perform this asana if you suffer from digestive problems, spinal cord
injuries, or high blood pressure.
►
Virabhadrasana
Literally,
this asana means "warrior pose". It stretches your back and
strengthens your thighs, glutes and abs. Your concentration will increase, your
chest will expand, and your breathing will become easier. Reduce unwanted body
fat. Breeding method:
Stand
with your feet together on the mat and place your hands by your sides. Then
step your right foot forward over the hurdle and step your left foot back.
Next, slowly bend your right knee to get into a pushup position. Rotate your
torso toward your bent right leg. Rotate your left leg slightly to the left
(about 400-600 degrees for more support). As you exhale, straighten your arms
and lift your body from your bent knees. Extend your arms overhead and slowly
lean your torso back so that your back arches. Continue this pose for as long
as you feel comfortable. Breathe at a normal pace. To come out of this pose,
extend your right knee as you exhale. Then return your right leg to the
starting position. Use your hands to return to the starting position. Do not
rush. Otherwise, you may hurt your lower back or legs. Repeat the same pose
with the other leg. Note:
If
you have high blood pressure, knee or back problems, do this asana under the
supervision of a yoga instructor. Virabhadrasana This asana is another part of
Virabhadrasana. This asana strengthens the muscles of the back, thighs, abdomen
and heart. Breeding method:
Follow
the same steps as Virabhadrasana 1, but instead of raising your hands overhead,
twist your torso to turn your body to the side and raise your hands to the
sides (fingers should be open). should be spread parallel to each side of the
left and right leg). Then rotate your head to look at the person holding your
right hand. Repeat the entire process for your left leg. Note:
Do
not perform this asana if you suffer from diarrhea.
►
Utkatasana
Known
as chair asana, this asana requires concentration and requires you to focus on
the muscles being used. Strengthens the muscles of the heart, thighs and
abdomen. Breeding method:
Stand
up straight and put your feet together. When praying, that is, when greeting,
the palms of both hands are clasped. Your feet should be on the floor and your
buttocks should be on your heels. Steady your hands on your knees and spread
your knees parallel to your ankles. Lean your upper body slightly forward.
Continue this pose for as long as you are comfortable. To exit the asana, stand
comfortably upright. Note:
Do
not perform this asana if you have knee or back injuries.
►
Vrikshasana
This
develops leg stability and strength. It removes excess fat from your waist and
hips and keeps both organs strong. This will bring your mind into balance. A
balanced mind increases self-confidence and focus. By continuing to do this,
there is constant excitement in the body and mind. Breeding method:
First
of all, take a cautious stance. Next, stand with your feet slightly apart and
raise your hands overhead, palms straight and together. Next, bend your right
leg at your knee and place the sole of your foot on top of your left thigh. In
this position, the heel of your right foot rests under your anogenital organ.
Balance on your left leg and keep your palms, head and shoulders in a straight
line. Try to keep your balance while staying focused. You can maintain this
pose by breathing normally and focusing on a single object in front of you. In
yoga, it is believed that the body cannot be stable if the mind is not focused.
Therefore, the more you control your mind, the easier it will be to perform
this asana. Do not try to lean against a chair or wall while performing this
asana. Note:
If
you have knee or back injuries, perform this asana only under the supervision
of a certified yoga practitioner.
►
Uttanasana
Practicing
Uttanasana on a regular basis will fully engage the lower parts of the body and
release any tension that may exist in these areas. This is a yoga pose that
makes the sides of the leg flexible and strong. This pose fully lengthens the
bones of the spine. Relax your neck and brain. Mental stress is reduced and
peace is obtained. Breeding method:
When
practicing Uttanasana, the head and neck should be directed toward the floor as
much as possible. Your spine should be straight in this position. Palms should
touch the floor during the asana. If you can't do this, try keeping your arms
bent toward the floor as much as possible, or bend your knees so that your
palms touch the floor. Make sure your ankles are parallel to your knees
throughout the exercise.
►
Half Machendrasana
This
asana is specially designed to increase the breathing capacity of the lungs and
store oxygen for a long time. It also relaxes the spine, reducing back pain and
other back problems. How to perform the pose:
Sit
with your legs spread, your back straight, and your feet together. Bend your
left leg and move your heel to the right side of the post. Then bring your
right leg to your left leg and place your left hand on your right knee and your
right hand behind it. Rotate your hips, shoulders, and neck to the right. Let's
take a deep breath and go. Continue exhaling to return to the starting
position. At this time, first turn your right hand behind you, then stretch
your hips, then your chest, and finally your neck. Then do the same process in
the opposite direction. Note:
If
you have a back injury, perform this asana only in the presence of a certified
trainer.
►
Badakonasana
This
asana works best on the inner thighs. This is one of his yoga asanas that help
relieve back pain and strengthen the spine, hips, knees and glutes. Relieves
menstrual pain and soothes the digestive system. Breeding method:
Spread
the blanket out twice and sit in front with your legs spread. First, bend both
knees and bring the soles of your feet close to your feet. Interlock your
fingers, grab your toes with both hands, and keep your back straight as if you
were sitting in Butterfly Pose. Keep your arms straight and your legs as close
together as possible so that your entire body is stretched. This is the
starting position for this asana. As you take a deep breath and exhale, slowly
bend forward from your hips, keeping your spine and back muscles straight. Keep
your forehead touching the floor. If that is not possible, bring your chin
closer to your toes to normalize your breathing. Finally, inhale and return to
the starting position. Practice this asana as often as possible. Note:
Do
not perform this asana if you have a knee injury.
►
Kapal Bhati Pranayama
This
is a form of breathing pranayama used to carry oxygen throughout the body and
strengthen the abdominal muscles. Reduce belly fat and improve digestion.
Breeding method:
To
practice Kapal Bati Pranayama, sit in a meditation posture, sukasana, or chair,
keeping your spine straight. Then exhale through both nostrils as quickly as
possible. Push your belly inward as much as possible. Then quickly inhale
through both nostrils and pull your belly out as much as possible. This action
can be performed in stages from he 50 to he 500 depending on the intensity and
requirements, but in a row he should not exceed 50. We will gradually increase
the number of orders. Minimum 5 minutes, maximum 30 minutes. After breathing
this way, your abdominal muscles may feel swollen at first, but don't worry,
this is normal and temporary. Note:
Do
not perform this asana if you have high blood pressure, hernia or heart
disease.
►
Kumbakasan
This
asana is easy to perform and is considered one of the most effective asanas in
yoga. Strengthen your arms, shoulders, back, calves and thighs. And this asana
is great for building strong abs in the body. Breeding method:
Lie
face down on the mat. Then, place your palms in front of your face and bend
your feet so that your toes press against the floor. Then slide your hand
forward and raise your fist into the air. Your feet should be as close to the
floor as possible and your neck should be relaxed. Also known as Adho Mukha
Svanasana. At this point, inhale and lower your torso so that your arms are
pressed into the floor and your chest and shoulders are straight above them.
Continue this pose for as long as you are comfortable. To come out of the pose,
exhale and let your body lie comfortably on the floor. Note:
Do
not perform this asana if you have back or shoulder injuries or suffer from
high blood pressure.
►
Hallasan
This
pose is very effective for those who sit for long periods of time or who have
problems with their posture. It stimulates the thyroid, parathyroid, lungs and
abdominal organs, increases blood flow to the head and face, improves digestive
processes and controls hormone levels. Asana method:
Lie
face down on the floor. Place your arms by your sides and bend your knees so
that the soles of your feet touch the floor. Then slowly lift your legs to
release the pose. Place your hands on the supports to support your body as you
lift your legs. Then, slowly bend your leg near the column and tuck your toes
behind your head until it's closer to the floor. And keep your hands perfectly
straight to keep them in contact with the ground. Exhale as you ascend. Inhale as
you return your legs to the lying position. Don't come down suddenly. Please
keep in mind:
Do
not perform this asana if you suffer from liver problems, high blood pressure,
diarrhea problems, menstruation, or neck injuries.
►
Bridge pose
This
asana not only controls blood pressure, but also brings mental peace and
soothes the digestive system. This asana not only stretches the neck and spine,
but also relieves menstrual symptoms. How to pose:
Lie
face down on the mat. Then exhale and raise your body on both legs. Lift your
body so that your neck and head remain on the floor and the rest of your body
is in the air. You can also use your hands for additional support. If you're
flexible, you can also run your fingers behind your raised back for additional
stretch. Practice this asana while paying attention to your health. Note:
Do
not perform this asana if you have a neck or back injury.
►
Balasan
Known
as Child's Pose, this asana is a very important stress reliever. Stretch your
glutes, thighs, and ankles. Relieve stress and fatigue. It is also effective
for back pain caused by sitting for a long time. Breeding method:
Sit
on the floor with your knees bent. Then sit on your heels and place your feet
flat. Create a small distance between your two thighs. Bend at the waist while
exhaling. Place your belly on your thighs and stretch your back forward. Then
move your arms forward so that your back is stretched. If you are flexible
enough, you can rest your forehead on the floor. But don't overdo it. Eventually
you will succeed. Breathe at your normal pace, as this is a stress-reducing
asana. Hold this pose for up to 3 minutes and count for at least 5 minutes.
Note:
Do
not perform this asana if you are pregnant, have knee injuries, or suffer from
diarrhea. ► Pranayama
This
asana is the best way to bring you peace and inner peace. Did you know that you
can eliminate 90% of toxins from your body just by breathing properly?We can
learn proper breathing from newborns. Have you ever seen your belly expand when
you inhale and contract when you exhale? Breathing is our main source of
energy. The key to a healthy and happy life is proper breathing