For beginners, losing weight can be difficult as well as pretty hard working. Beginners may find exercising difficult, but it is one of the ways to make their body not only slim but also beautiful. So here, is some weight loss yoga for beginners that they can do to live a healthy as well as beautiful life.
Weight Loss Yoga For Beginners
1Baddha Konasana or Cobbler Pose
- First try to bring the heels as close to the pelvis as much possible. With your first as well as second finger and the thumb, try to grasp the big toe of each of your foot. Try to always keep the outer edges of your feet firmly onto the floor. If it is not possible, then to hold the toes, try to clasp each of the hand around the same-side ankle or the shin.
- Now sit in a way that the pubis in front as well as the tailbone in the back is exactly equidistant from the floor. The perineum then will become approximately parallel from the floor and the pelvis is in the neutral position. Now firm the sacrum and the shoulder blades against the back and then lengthen the front torso through the top of the sternum.
- Remember to never force the knees down. Instead try to release the heads of the thigh bones toward the floor.
- Now try to stay into this pose from one to five minutes. Then while inhaling, lift the knees away from the floor, and extending the legs back to the original position.
- It can help to stimulate the abdominal organs, ovaries as well as the prostate gland, bladder, and the kidneys
- It can help to stimulate the heart and improve the blood circulation
- It can help to stretch the inner thighs, groins, and the knees
- It can help to give relief from mild depression, anxiety, and fatigue
- It can help to soothe the menstrual discomfort and sciatica
- It can be therapeutic for flat feet, high blood pressure, infertility, as well as asthma
2Ardha Bhekasana or Half Frog Pose
- First bend the right knee and try to bring the heel toward the same-side of the buttock. Then, while supporting yourself from the left forearm, try to reach your back with the right hand and clasp from the inside of the foot. As you are slowly rotating the elbow toward the ceiling, slide the fingers over the top of the foot and curl them over to the toe tips. The base of the palm must press the top of your foot.
- To start pressing the foot toward the buttock, take your foot slightly off from the side and press it toward the floor. Remember to keep your knee in the line with the hip. Do not push the foot too hard if it is hurting the knee.
- Then square the shoulders on the front of the mat and do not collapse on the left shoulder. Instead, try to press down with the elbow to lift the chest.
- Do the half Bhekasana on each of the side for the same length of time. Once your thighs as well as the groins are open enough, you can try to do the full pose-both legs at a same time.
- It can help to stretch of the entire front of the body, thighs, ankles and groins, abdomen as well as chest, throat, and deep hip flexors (psoas)
- It can help to strengthen the back muscles
- It can help to improve the posture
- It can help to stimulate the organs of your abdomen
3Bharadvajasana I or Bharadvaja’s Twist
- First sit on the floor with the legs straight out in front. Shift over on the right buttock, bend the knees, and swing the legs to the left. Lay the feet on the floor outside of the left hip, with the left ankle resting on the right arch.
- While inhaling, lift the top of the sternum to lengthen the front torso. Then while exhaling, try to twist your torso towards the right side, keep the left buttock on or even close to the floor. Now to lengthen the tailbone toward the floor and keep the lower back long and belly soft.
- Try to tuck the left hand under the right knee and then bring the right hand onto the floor, just beside the right buttock. Pull the left shoulder back slightly, pressing the shoulder blades firmly against the back even as you continue twisting the chest towards the right.
- Continue on twisting of the torso by turning it in the right side; looking over to the right shoulder at the feet.
- With every inhalation, remember to lift a little more through the sternum, using the push from the fingers on the floor as help; and with every exhalation try to twist a little more. Stay on this pose for at least 30 seconds to one minute, releasing with an exhalation, return to the start position, and repeat it to the left for a same length of the time.
- It can help to stretch the spine, shoulders, and the hips
- It can massage the abdominal organs
- It can help to give relief from the lower backache, neck pain, and sciatica
- It can help to give relief from the stress
- It can help to improve digestion
- It is also good for women in second trimester of their pregnancy for strengthening the lower back
- It is also considered therapeutic for the carpal tunnel syndrome
It is recommended that these exercises must be practiced under the supervision of a trained professional.