Every one of us wants to look fit and healthy. But our hectic lifestyle and workloads do not let us live in a healthy way. We try so hard to lose weight and try various ways of sweating it out and burning calories, like jogging, running, swimming, cycling and we even end up going to gym centers. But, it consumes a lot of time and hard work. Well, there is some good news – you can lose weight in as little time as a week. Here is an easy step by step tutorial that will help you out!
Most people imagine that yoga is something gentle and mindful, not a form of exercise that will help shed excess pounds. But it’s also a fantastic way to get and keep, the body you want. It is a form of exercise that helps for maintaining good health. The beauty of yoga is that it can be adapted to virtually anyone’s needs — so no matter what your age, shape or fitness level, you’ll be able to take part.
7 Days Program To Healthy And Long Lasting Weight Loss
Yoga is a great way to lose weight if practiced regularly using the right form. This effective yoga program (in the order given) needs to be practiced for just 30 minutes a day. You will have only 7 asanas to practice as an entire program. Hence, start reducing weight in a healthy way with these fantastic yoga asanas.
Day 1 – The Swaying Tree Pose: Tiriyaka Taadasan
This simple practice will encourage the body to burn fat.
This is a gentle practice for everyone that stretches the muscles of the entire body. It is one of the best asanas to lose weight and is also good for post pregnancy weight loss. With regular practice, you will be able to go progressively lower on each side. How low you are able to go is linked with how much weight you lose. The pose starts to change ‘fat cell memory’ and gets the body to loosen the fat around the waist, abdomen, and above the chest. This is also a good stretching practice to begin a yoga fitness session. Do this slowly, as shown in the video; repeat 2 to 3 times.
Day 2 – The Angular Pose: Konasana Variation
A deceptively gentle asana that targets abdominal fat.
This posture is one of the best yoga poses for weight loss and back flexibility. The waist and back have already been prepared with the first asana – Tiryaka Tadasana. Now is the time to start squeezing out the fat with this variation of Konasana or the angle pose. This posture will give three movements at once; twisting, bending forward and abdominal compression. These are all good for the back, hands, core strength and belly fat.
When you practice without bending your knees, there is a lot of pressure on the hamstrings which make them stronger. This is a deceptively simple asana and will even benefit and challenge advanced yoga practitioners. Be careful initially and perform slowly to avoid a pull in the hamstrings.
Day 3 – The Dynamic Squatting Pose: Druta Utkatasana
A 2-minute asana that’s better than an intense cardio session.
The initial standing asanas in the first two days will get your body moving and start working on loosening fat. Now this pose called Druta Utkatasana is much more intense and more like a cardiovascular exercise in nature. It will increase your heart rate and you will feel that you are exercising or doing strength training. The whole body gets worked out and initially, you may feel the strain on the entire body from the tips of your fingers to your toes.
This is, therefore, a great asana for fast weight loss. In addition, it will keep you very fit and also ensure a healthy heart. The maximum workout will be provided to the legs, core muscles, lower back, and arms. The body will start eliminating toxins as well. Everyone should attempt it except for persons with arthritis, cardiac problems, diabetes, high blood pressure, and pregnant ladies.
Day 4 – Warrior Series: Virabhadrasana
A series of practices to make you leaner & for strength building.
This is a combination of 3 related postures in a series called Virabhadrasana. After the first 3 standing asanas, this one will strengthen the arms, shoulders, thighs and back muscles, all in one go. This intense, hatha yoga asana will not allow you to relax.
Practice the 3 variations thrice each time to complete 9 rounds. In the beginning, you could start with 1 round and gradually increase over time. Each time try to stay in each pose for a longer duration. Start with 10 seconds and increase to 30 seconds. Once you do this asana, you will realize why it is good for weight loss.
You may sit down and relax for a few minutes after the first four asanas and take a few small sips of water.
Day 5 – Working the Grinding Mill Pose: Chakki Chalasana
Loss of stubborn body fat with this sure shot asana.
So far, all the asanas were standing ones. This one is a seated one and is called Chakki Chalasana. This is known to be one of the best weight loss yoga asanas. It can be strenuous, so practice it slowly and carefully. You will actually go breathless.
Make sure you do not slouch or curve your back to avoid back problems. Start with 5 rotations on each side. Do this 3 times. Gradually increase to as many as 20 rotations on each side for 7 to 8 times. This one yoga asana targets stubborn fat on the stomach, waist, hips, and thighs. After this practice, you may relax for a few minutes.
Day 6 – Rotating Legs Pose: Pada Chakrasana
The ultimate core strengthening asana to target central obesity.
Now that we have done standing and seated asanas, it is time you should subsequently do some lying down postures as well, which will really tax you to the limit. Now try the rotating legs pose or Padachakrasana. It is more like an intense core exercise and abdominal crunches.
Make sure that you raise the legs only as much as you can without bending the knees. There will be tremendous pressure on the core, lower back, abdominal muscles, thigh muscles, hamstrings, and hips. If you have not done something similar before, in the beginning, 2 to 3 days of practice you may also get mild loose motions. So practice slowly and be cautious. However, do not worry, as it will settle down.
You will feel tempted to either raise your head or take the load on the shoulders or cervical while practicing this asana. Please do not do that at all. This may cause cervical problems or cause some sprain in the neck or shoulders. After the first five postures in this yoga for weight loss program, this last one will be a real challenge.
Day 7 – Corpse Pose: Savasana
Enhances body metabolism to burn more fat even while you relax.
It is a great practice for conscious relaxation. After every intense yoga practice, it is essential to relax completely. The idea is to consciously relax and let the body work on itself. The best way to consciously relax is Savasana or the corpse pose.
Make sure you practice this for at least 10 minutes and up to 20 minutes every single time you do this or any other routine. This is the most critical aspect. If you do not practice savasana and get on with your regular work right away, you may increase chances of injury.
With this 7 step yoga program, you will not only lose weight but you will also become stronger and get rid of ailments, aches, and pains if any. Your energy levels will increase and keeps you more active through the day. Your body metabolism will start changing in just 90 days making you burn more fat. All you need for the success of this program is ‘You’!
NOTE: This program should not be performed by those with high blood pressure, chronic illnesses, diabetes, heart ailments, orthopedic problems, and expectant mothers. Consult your doctor before you start any weight loss yoga program.