YOGA FOR REDUCING OBESITY
Yoga asanas may be a comprehensive and successful strategy for lowering obesity. It incorporates breathing exercises (pranayama), postures (asanas), and meditation techniques that collectively aid in weight management and general health enhancement. Yoga can help reduced obesity in the following ways.
“Yoga poses overall reducing weight and obesity reducing, displaying a person practising yoga and meditation for wellness and health.”
Here are some well-known yoga asanas that have been shown to help in reducing Obesity
“An individual performing yoga poses intended to reduce obesity, with an emphasis on physical health, reducing weight, and overall health.” The atmosphere is serene and tranquil, emphasising the beneficial effects of yoga for weight management.”
Beneficial Yoga asanas for reducing Obesity.
Dhanurasana help to reduced obesity , Dhanurasana or bow position, is a highly beneficial asana for weight loss. It benefits the entire body by improving digestion, treating dyspepsia (obesity), gastrointestinal issues, increasing flexibility, strengthening back muscles, resolving constipation, and enhancing circulation. How nice to receive so many benefits from a simple bow position!
How do I do it?
To begin, lie on the floor with your face facing it. Now stretch your hands and feet in the opposite direction, away from your back, until just your pelvis and abdomen are on the floor. It also strengthens the thighs, chest, and back.
Sun salutation (Surya Namaskar) involves synchronizing twelve asanas to stretch and cure the body completely. This pose will strengthen your back by combining deep breathing, abs, and flowing movement as a yoga warm-up sequence. It is extremely beneficial to perform at least 12 rounds of Surya Namaskar daily.
Morning is the best time to do this. You can increase these rounds as soon as you are comfortable doing so. This pose, when done correctly, can help you slim your waist, stimulate your digestive system, enhance your metabolism, and tone up your arms.
Bridge pose (Setu Bandha Sarvangasana) involves lying down on your back and stretching your hands sideways. Now, fold your knees, spread them, and raise your body from your pelvis. Hold your ankle parts in your hand and take support. This pose is great for your hips, stomach, and thighs. When your chin rests on your chest, it softly massages your thyroid gland. As a result, it stimulates the synthesis of the hormone that regulates metabolism.
Boat posture (Naukasana) is a sitting yoga pose that promotes belly fat reduction, digestion, blood circulation, abdominal muscle strength, and controls lung, pancreatic, and liver functions. It is simple to accomplish. You must lie down on your back and assume a shaped like a position resembling a boat. Now, hold the position for 10 seconds before gradually increasing the duration. You’ll feel your stomach muscles twisting, but keep in mind that this is when your stubborn belly fat is slowly destroying itself. Minimal pain, no gain!
Upward plank (Purvottanasana): Initially, this pose may appear challenging.
However, once you start practicing it on a daily basis, you will see the benefits.It’s basically an upward posture for the plank. Sit with your legs spread and hands behind your hips, pointing to your feet. Begin to rise slowly. Hold the position for up to ten seconds before gently increasing the time. Perform 10 to 15 sets per day. This position strengthens your triceps, back, legs, and wrists while stretching your shoulders, chest, and front ankles
Trikonasana is a twisting pose that reduces abdominal fat and improves digestion. You can work the muscles in your legs and arms to develop muscle and burn fat.
How do I do it? Stand with your feet apart. Now turn your right foot out and stretch your arms out. Wide open, lean sideways over your right leg, and slowly descend as far as you can while keeping your back straight and flat. Keep your right palm on the ground and as still as you can. Repeat on the other side.
The warrior position (Veera Bhadrasana):
To perform this pose, stand up straight with your legs at least 3-4 feet apart. Spread both arms, bending your right knee slightly. Now, stretch both hands toward the ceiling and tilt backward as far as your back allows while keeping your legs apart. This stance helps to improve your lungs and back muscles. It also works on the thighs, tummy, and hips to tone up the mass there.
Plank pose (Chaturangadandasana) is a challenging yet effective workout for the wrists, arms, lower back, and abdominals. It improves your standing posture and gives you a stronger, more toned build. It aids in the reduction of belly fat and the formation of abs when practiced on a regular basis with an increase in the duration of the plank. The plank stance is primarily intended to burn and tone fat in the upper body, shoulders, and core. To perform a plank, put your hands directly under your shoulders, like in a push-up, and position your pelvic area parallel to the floor. This is one of the top calorie-burning yoga postures.
Shoulder stand (Sarvangasana) has numerous benefits. It raises your power, improves digestion, promotes metabolism, aids in weight loss, and balances thyroid levels. It treats sleep issues, strengthens shoulder muscles, and tones your buttocks, abdominal muscles, and legs. To perform this pose, lie on your back. And elevate your hips, arching your legs towards the ceiling. You can hold your waist with your wrists or just rest your hands on the floor straight and spread out, palms facing the ground.
Cobra posture (Bhujangasana) strengthens the shoulders and upper back while increasing flexibility in the lower back. It helps to burn excess tummy fat by extending the abdominal muscles.
It also aids in the reduction of excess fat in the thighs, hips, and lower abdomen.Lie on your stomach, elevate your head and trunk, palms on the floor. Now, bend your elbows, form an arch, and gently glance upward. Do not rush. You’ll feel pressure on your stomach. To completely experience the position, extend your toes and push them down onto the ground. Hold this asana for five seconds. In addition, this stance helps women regulate their menstrual cycles.
