Are you crazy about losing weight, but unable to find time as well as money? Then why don’t you start exercising at home? Yes, you can exercise in the comfort of your home. You don’t have to go out, or spend a lot of money on that gym membership. Here, are four easy yoga at home for weight loss that you can try.
Yoga At Home For Weight Loss
1Jalandhara Bandha or the Chin Lock
- Sit in a meditative pose of Padmasana or Siddhasana, keeping the spine straight.
- Place your palms on the knees and make sure that the knees are touching the floor.
- Now close the eyes and relax your body. Try to breath normally.
- Now inhale slowly as well as deeply, hold the breath.
- Try to contract the throat muscles as well as bend your head forward, so that the chin can touch the chest. Try to adjust the chin, positioning the rests between two collar bones.
- Straightening the arms and pressing the knees down with palms, creating a locked position. The shoulders must be slightly hunched forward, making sure the arms stay lock.
- Try to hold the position for as long as you are comfortable. Remember to hold the breath inside. Do not strain yourself on holding the breath.
- To release the lock, first bend the arms, raising the head and exhaling out. Then come back to the straight position and take few normal breaths.
- Repeat this process as many times as possible.
2Chaturanga Dandasana or four-limbed staff pose
- From the plank pose, try to align the shoulders slightly ahead of your wrists and come with the balls of the feet, pressing soles of the feet back, as into the wall behind.
- Simultaneously pushing back through the heels, engaging the quadriceps and bringing the lower body to life, and reaching the sternum forward, and then creating a straight, taut line of energy from the crown of the head through the feet.
While inhaling, try to draw the heads of the shoulders as well as top of the thighs upward and away from the floor, pulling the lower body up and in, and releasing the tailbone toward the floor.
- On exhaling, first bend the elbows, keeping over the wrists and drawn against the sides. Slowly lowering yourself toward the floor, keeping the body straight like a plank of wood, neither letting the center sag nor sticking the buttocks up into the air.
- Bring the gaze towards the floor, and continue to get lower until the shoulders are with the same height as the elbows.
- Continue as you reach through the heels, to the sternum, and the crown of the head while breathing.
- To come out, exhale and slowly lower down the belly, pushing back up to the plank pose or while inhaling come on the top of the feet and in the upward-facing dog.
3Ardha Pincha Mayurasana or dolphin pose
- Start this asana first by getting down on the knees as well as the hands.
- Then keep the forearms on the floor; ensuring that the elbows and the shoulders are parallel.
- Now raise the spine (back) and the buttocks as you tuck toes and keep the legs straight.
- Be sure that, the shoulder blades are firm and in the ribs. Now release the neck by raising shoulders away from your ears.
- After that try to walk towards with your arms.
- That point try to take four to six deep breaths. Taking three long as well as deep breaths, holding the Position for 30 to 60 seconds.
4Urdhva Mukha Svanasana or upward facing dog pose
- First lie flat on the belly with top of your feet facing down. Your arms must be stretched down to the length of your body.
- Now bend the elbows, spreading the palms beside the lowest rib.
- While inhaling, press the palms firmly on your mat and slowly lift the torso, hips and the knees off the mat. The entire weight of your body must be resting on your palms and top of your feet.
- You can look straight ahead or even tilt your head slightly towards the back.
- Also ensure that the wrists are in the line with shoulders as well as the neck is not at all strained.
- Also, stay in the pose for a couple of breaths.
- While exhaling, lower your knees slowly, hips and torso back on the mat.