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24 Yoga poses to Lose Weight easily and quickly

Palak Goel 3

International Day of Yoga, or unofficially and commonly referred to as YOGA DAY was declared unanimously by United Nations General Assembly on December 11, 2014. It was the Prime Minister of India Mr. Narendra Modi, who while addressing the assembly in United Nation suggested keeping the day as June 21, as it is the longest day in the Northern Hemisphere.

Yoga is described as a physical, mental and spiritual practice which is mostly attributed towards India. But yoga hasn’t kept his boundaries just in India, even the world is not unknown about the benefits of yoga.  So what is that makes yoga such a beneficial exercise? It doesn’t only keep our mind and body relax but it also helps in reducing weight. Many of us who suffer from overweight, might have tried many expensive drinks and tablets that claim to reduce weight. You might have also gone to expensive gums to shed those extra kilos, even while sitting at home. Here are some of the most effective exercises to reduce weight fast and in a healthier way too

A. FACIAL FAT

All the below-listed yoga poses should be done with a time frame of 2 minutes each.

1. SIMHASANA (OTHER NAME: Lion Pose)

yoga poses
PRECAUTIONS: There is no potential risk involved. If one cannot sit in the required pose, he/ she can always sit on a chair.
HOW IT WORKS:  Simhasana tones the facial muscles and is a good stress buster. As it is a basic pose, nobody can either give the excuse of age. One has to sit in a lion pose, stick tongue out. The facial muscle along with the thorax and spine are stretched.
If one does it regularly, double chin will vanish in no time.

2. JALANDHARA BANDHA

yoga poses
PRECAUTIONS: One who has high blood pressure or heart diseases should not attempt.
People who have breathing issues should do this yoga pose under a certified yoga instructor.
HOW IT WORKS: This pose is the most sought after pose for those suffering from Thyroid. While doing this pose one has to lock chin on the test, between the collarbones while holding your breath.
It helps in giving you a defined jawline.

B. ARMS

All the below-listed yoga poses should be done with a time frame of 5-6 minutes each.

1. ADHO MUKHA SVANASANA(OTHER NAME: Downward Dog Pose)

yoga poses
PRECAUTIONS: People suffering from Carpal Tunnel Syndrome should not attempt the asana.
HOW IT WORKS: It is a weight-bearing pose. One has to position the upper body on the hands.
It is an excellent way to tone your arms and biceps.

2. CHATURANGA DANDASANA (OTHER NAME: Low Plank Pose)

yoga poses
PRECAUTIONS: People suffering from shoulder or hip injury should not attempt it. Although there are some variations with which they can work through with a certified yoga teacher.
HOW IT WORKS: One has to stay off the ground by supporting the body on your hands and keeping the core intact.
It helps in toning your arms and also strengthens and tones the biceps and triceps.

3. ARDHA PINCHA MAYURASANA (OTHER NAME: Dolphin Pose)

yoga poses
PRECAUTIONS: If one is suffering from neck or shoulder injury on should avoid it, otherwise there is no excuse for the latter.
HOW IT WORKS: The arms becomes the base for balancing the entire upper body, while one tries to stay afloat.
It helps to strengthen and tone the biceps, triceps, and arms.

4. URDHVA MUKHA SVANASANA (OTHER NAME:  Upward Facing Dog Pose)

yoga poses
PRECAUTIONS: One with stiff neck or shoulder injuries should not attempt this pose.
HOW IT WORKS: It involves with stretching the arm muscles and balancing the body weight.
It helps in toning the arms, biceps, and triceps.

C. SHOULDER AND UPPER BACK

All the below-listed yoga poses should be done with a time frame of 4-6 minutes each.

1.  BHARAD VAJASANA (OTHER NAME: Seated Twist Pose)

yoga poses
PRECAUTIONS: One who is having headache, insomnia or is menstruating should not do the pose.
HOW IT WORKS: This comes with a deep twist. It is an intermediary level pose, which one can easily master with practice.
It tones the shoulder blades and improves the natural flexibility of the upper body.

2. ARDHA MATSYENRASANA

yoga poses
PRECAUTIONS: One who is having headache, insomnia or is menstruating should not do the pose.
HOW IT WORKS: This pose moves shoulder neck and spine in unison.
The intense twist involved in this pose helps in toning the sides, upper body, and the abdominal muscles.

D. MIDRIFF

All the below-listed yoga poses should be done with a time frame of 5-7 minutes each.

1. NAUKASANA (OTHER NAME: Boat Pose)

yoga poses
PRECAUTIONS: One who is suffering from insomnia, hernia or any spinal injuries should not attempt the pose.
HOW IT WORKS: It helps the midriff- base for balancing the body.
It helps in reducing the belly fat and makes the path for toning the abs.

2. MATSYASANA (OTHER NAME: Fish Pose)

yoga poses

PRECAUTIONS: A person suffering  Blood Pressure,  Hernia, Migraine or the person who is menstruating should not attempt the pose.
HOW IT WORKS: It involves the stretching of the lower body, which involves thighs, intestines, hips and abdominal muscles.
It helps in reducing tummy and thigh fat.

3. ANANTASANA (OTHER NAME: Vishnu’s Couch Pose)

yoga poses

PRECAUTIONS: A person who has discomfort or stiffness in neck or hips should consult the doctor first.
HOW IT WORKS: It involves the shifting to both the sides of the body while you stretch.
It helps in toning and firms the abdominal muscles. It also melts the love handles and improves blood circulation and digestion.

4. BHUJANGASANA (OTHER NAME: Cobra Pose)

yoga poses

PRECAUTIONS: Person who is pregnant or is suffering from a hernia should not attempt this pose.
HOW  IT WORKS: It is a pivotal pose in Suryanamaskar.  This pose works on your upper body. It helps in stretching of the abdominal muscles.
It acts as a catalyst in the burning of the belly fat.

E. THIGHS

All the below-listed yoga poses should be done with a time frame of 6-8 minutes each.

1. BADDHA KONASANA(OTHER NAME: Cobbler Pose, Butterfly Pose)

yoga poses
PRECAUTIONS:  One who is menstruating or is suffering from a knee injury should not attempt this pose.
HOW IT WORKS: It flatters the legs like a butterfly. It is an easy and straightforward pose.
It helps to relax your lower body.

2. MALASANA (OTHER NAME: Garland Pose)

yoga poses
PRECAUTIONS: One who is suffering from knee or hip pain should not attempt this pose.
HOW IT WORKS: It is responsible for the stretch in thighs, groin and hip muscles. It counters effects of sitting all day and accumulating fat in the lower part of the body.
It improves flexibility and tones the inner and outer thigh region.

F. CALF MUSCLES OR HAMSTRINGS

All the below-listed yoga poses should be done with a time frame of 5-7 minutes each.

1. PADANGUSTHASANA (OTHER NAME: Big Toe Pose)

yoga poses
PRECAUTIONS: There is no excuse while doing this pose. However, for beginners, it may take some time before one can fully bend and stretch.
HOW IT WORKS: It helps in fully stretching the hamstrings and tones the calf muscles.
It strengthens thighs, legs, and back while stimulating the functioning of the kidney and liver.

2. PARSVOTTANASANA (OTHER NAME: Pyramid Pose, Intense Side Strech Pose)

yoga poses
PRECAUTIONS: Pregnant women and one who is having hamstring issues should not attempt this pose.
HOW IT WORKS: It involves deep stretching of both the sides of the body.
It strengthens quads, calf muscles and hamstrings. It is an easy way to tone and strengthen your legs.

https://www.youtube.com/watch?v=CISlwz-82g0

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