Your regular and dedicated yoga practice has helped you lose weight. But now, the onus is on you to maintain your weight, and the good news is that yoga can help you do so. While many complicated asanas require an expert’s guidance, these simple asanas can be done quite easily from the comfort of your home.
8 Simple Yet Powerful Asanas That Will Help You Maintain Your Weight
- Virabhadrasana I
- Prasarita Padottanasana
Also Known As – Mountain Pose
Benefits – This is one of the most basic yoga asanas, and it helps improve your posture. As you practice it, it keeps your legs and abdomen toned. It also strengthens the knees, thighs, and ankles. While all your muscles work rigorously to maintain the posture, calories are burnt, and thus, the weight is kept in check.
How To Do It – Stand erect, placing your feet slightly apart. Allow your hands to hang alongside your body. Firm your thigh muscles, but do not harden the lower part of the abdomen. Strengthen the inner arches of the ankles, and feel the energy pass from your feet, coming up all the way to your head. Look up and breathe. Feel the stretch in your body as you hold the pose for a few seconds and release.
To know more about this asana, click here: Tadasana
Also Known As – Triangle Pose
Benefits – This asana helps you balance better while giving you the opportunity to improve your posture. This pose keeps away unwanted flab as it twists and tones the muscles in the hip, waist, and tummy.
How To Do It – Place your feet apart. Raise your arms such that they are parallel to the floor, with your palms facing downwards. Turn your left foot at a 45-degree angle, and the right one at a 90-degree angle. Your heels should form a straight line. Twist your body to the right, and extend the upper body and bend towards the floor. Touch the right foot with the right hand, and extend your left arm in the air. Look at your left hand. Hold and release. Repeat on the other side.
3. Virabhadrasana I
Also Known As – Warrior Pose
Benefits – This asana allows you to explore your upper body. Apart from opening up the lungs and the chest and melting off the cholesterol, this asana strengthens the back, legs, shoulders, and arms. The arms are toned, and weight is maintained.
How To Do It – Place your feet hip-width apart. Then, pivot on your left foot as your right foot faces forward. The arches of the left foot should be in the same line as the right foot. Lower your pelvis and assume a lunge. Lift your arms over your head and gaze forward. You could pulse and then hold the pose. Maintain balance and integrity while you do it. Release and repeat with the left foot forward.
4. Prasarita Padottanasana
Also Known As – Wide Legged Forward Fold
Benefits – This is an amazing body toner. It works on the muscle groups in your legs that are otherwise ignored. It burns the fat and helps you build lean muscle in the thigh area. This asana helps your abdomen to get toned too. Metabolism is improved, and your weight is kept in check.
How To Do It – Stretch your legs out, such that they are a little more than hip-width apart. Straighten your back and stretch your arms over your head as you inhale. Exhale and bend forward. You could either touch your palms to the ground or bend your elbows and place your forearms on the floor, depending on your flexibility. With practice, you should be able to touch the crown of your head on the floor. Hold the pose for a few seconds and then release.
To know more about this asana, click here: Prasarita Padottanasana
Also Known As – Cobra Pose
Benefits – When you practice the Bhujangasana, your back is flexed, and the posture is improved. The muscles in the legs, chest, and arms are worked upon. The metabolism is also kept in check with this asana.
How To Do It – Lie flat on your stomach, with your legs stretched out, feet facing down. Place your elbows by your side, and then lift your chest, placing the body weight on the elbows. Inhale deeply, and exhale strongly.
Also Known As – Infinite Pose, Sleeping Vishnu Pose, Eternal One’s Pose, Side-Reclining Leg Lift.
Benefits – The Sleeping Vishnu Pose tones your belly and stretches your back. Both your legs and torso are stimulated as they are thoroughly stretched. The abdomen gets a good massage. Hence, metabolism is regulated, making it easy to maintain your weight.
How To Do It – Lie down on your back and turn to one side. If you turn to your right first, stretch out your right arm, and bend the elbow. Lift your head and rest it on your right palm. Now, hold the big toe of your left foot with your left hand, and stretch out the arm and leg. Make sure your posture is right. Hold the pose and release. Repeat on the other side.
To know more about this asana, click here: Anantasana
Also Known As – Locust Pose, Grasshopper Pose
Benefits – This asana strengthens the arms, legs, and the abdomen. It is the perfect pose to balance out your weight. This asana relieves stress and improves your posture too. This pose also regulates your metabolism. You are sure to remain in shape if you practice this asana regularly.
How To Do It – Lie flat on the floor with your tummy facing the ground. Lift your legs off the floor, right from the thighs. Tighten the buttocks. Now, stretch your arms back, and lift your chest off the floor. Your body weight must lie on your abdomen and pelvis. Gaze forward and breathe. Release after a few seconds.
Also Known As – Bow Pose
Benefits – This asana too works on the digestive system and regulates metabolism. Practicing this asana not only improves flexibility, but it also leaves you with a chiseled abdomen. Your chest and neck also get toned.
How To Do It – Lie flat on your stomach. Fold your knees and gently lift them off the floor. Stretch your arms at the back and reach for your feet. Lift your chest off the floor, such that your body weight is on your stomach. Lift your chin up and set your gaze forward. Hold the pose for a few seconds as you breathe long and deep. Release.
If you think your battle ends with losing weight, you are wrong. In fact, it is just the beginning of that long journey to good health. It is more important to maintain your weight once you lose it, or you will be back to square one with oodles of weight to shed, yet again. Embrace yoga and you will have no hassles keeping your weight in check.