Home Weight Loss A weight loss yoga routine you can do in 15 minutes

A weight loss yoga routine you can do in 15 minutes

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A weight loss yoga routine you can do in 15 minutes

Elevated weight may be an invite to a number of different well being issues. Yoga could be a secure and efficient technique to shed some pounds. Yoga postures incorporate breath management and aware respiratory to extend your coronary heart charge, stability your blood strain, enhance blood circulation and in addition improve your total being. It may be carried out twice a day, ideally early within the morning and in addition within the night. This 15-minute yoga routine may be useful so that you can fasten your weight reduction and preserve total well being.

Well being Photographs spoke to Himalayan Siddha Akshar – Yoga Skilled and Founder, Akshar Yoga Analysis and Improvement Centre, to listing some simple yoga asanas which are weight reduction pleasant too.

Right here’s are some yoga routines to comply with for fast weight reduction:

1. Siddha Stroll

You can begin your train routine with Siddha Stroll which can be recognized by the names Thoughts Stroll, Yoga Stroll, and Infinity Stroll. This can even act as a heat up for the remainder of your apply. It is a non secular apply the place you hint the determine 8 ideally on the bottom or grass together with your naked ft. Stroll within the form of 8 from south to north for five minutes after which reverse the route for a similar period.

2. Surya Namaskar

You’ll be able to apply strategies reminiscent of Surya namaskar, Chandra namaskar and in addition embrace pranayama strategies like Kapalbhati for weight reduction.

Steps to carry out Surya Namaskar

  1. Pranam Asana (The Prayer pose)
  2. Hastha Utanasana (Raised arm pose)
  3. Padahastasana (Standing ahead bend)
  4. Ashwa Sanchalanasana (Equestrian pose)
  5. Santholanasana (Plank Pose)
  6. Ashtanga Namaskar Asana (Eight limbed salutation)
  7. Bhujangasana (Cobra pose)
  8. Adho Mukha Svanasana (Downward canine pose)
  9. Ashwa Sanchalanasana (Equestrian pose)
  10. Padahastasana (Standing ahead bend)
  11. Hastha Utanasana (Raised arm pose)
  12. Pranam Asana (The Prayer pose)“Repeat these 12 steps to the opposite aspect and begin with the left leg to finish one full cycle. Together with solar salutation or moon salutation, you too can carry out the next sequence of asanas a minimal of two instances a day and obtain important weight reduction,” says Akshar

15-minute yoga asana sequence

Comply with this brief however dynamic yoga routine for weight reduction that you are able to do inside quarter-hour. In case you are a newbie, apply slowly. Akshar suggests doing the next yoga poses on a regular basis to attain your health targets.

1. Utkatasana

  • Begin in Samasthithi
  • Bend your knees and shift your weight in your heels
  • Inhale and elevate each arms up
  • Lookup at your palms
Do this easy asana for a fast weight reduction. Picture Courtesy: Shutterstock

2. Padhasthasana

  • Begin in Samasthithi
  • Exhale and fold ahead
  • Bend from the hip and attempt to convey your stomach near your thighs
  • Attain down together with your palms or fingertips
  • Place them beside your ft

3. Santolansana

  • Begin in desk high pose or Marjariasana or leap again from Padahasthasana
  • Straighten your knees
  • Preserve alignment of palms beneath shoulders and knees beneath hips
  • Maintain each arms straight
  • Interact your stomach muscle groups

4. Urdhvamukhi Svanasana

  • From Santolanasana, inhale and drop your hips down.
  • You might be nonetheless in your palms and toes
  • Don’t let your stomach contact the ground

5. Adomukhi Svanasana

  • From Urdhvamukhi Svanasana, exhale and elevate your hips
  • Attempt to convey heels down as you push the ground away
  • Your physique is formed like a triangle
dolphin push ups
Adho mukha svanasana, the key to sculpted physique. Picture courtesy: Shutterstock

6. Santolanasana

  • Convey your hips right down to Plank
  • Straighten your knees
  • Preserve alignment of palms beneath shoulders and knees beneath hips
  • Maintain each arms straight
  • Interact your stomach muscle groups

7. Vashishtasana (Palms and Elbow variations)

  • From santolansana, flip in direction of your left aspect
  • Steadiness in your proper palm
  • You’ll be able to place one foot atop of the opposite or convey the left leg ahead and foot down
  • Repeat on the opposite aspect
  • You’ll be able to do that each palms in addition to elbows
Attempt vashishtasana to stability your physique weight. Picture Courtesy: Akshar

8. Balasana

  • Drop your knees down
  • Sit again in baby’s pose to relaxation your pelvis in your heels
  • Lengthen arms ahead and place your brow down

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