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Increased weight can be an invitation to several other health problems. Yoga can be a safe and effective method to lose weight. Yoga postures incorporate breath control and conscious breathing to increase your heart rate, balance your blood pressure, improve blood circulation and also enhance your overall being. It can be done twice a day, preferably early in the morning and also in the evening. This 15-minute yoga routine can be helpful for you to fasten your weight loss and maintain overall health.

Health Shots spoke to Himalayan Siddha Akshar – Yoga Expert and Founder, Akshar Yoga Research and Development Centre, to list some easy yoga asanas that are weight loss friendly too.

Here’s are some yoga routines to follow for quick weight loss:

1. Siddha Walk

You can start your exercise routine with Siddha Walk which is also known by the names Mind Walk, Yoga Walk, and Infinity Walk. This will also act as a warm up for the rest of your practice. This is a spiritual practice where you trace the figure 8 preferably on the ground or grass with your bare feet. Walk in the shape of 8 from south to north for 5 minutes and then reverse the direction for the same duration.

2. Surya Namaskar

You can practice techniques such as Surya namaskar, Chandra namaskar and also include pranayama techniques like Kapalbhati for weight loss.

Steps to perform Surya Namaskar

  1. Pranam Asana (The Prayer pose)
  2. Hastha Utanasana (Raised arm pose)
  3. Padahastasana (Standing forward 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 dog pose)
  9. Ashwa Sanchalanasana (Equestrian pose)
  10. Padahastasana (Standing forward bend)
  11. Hastha Utanasana (Raised arm pose)
  12. Pranam Asana (The Prayer pose)“Repeat these 12 steps to the other side and start with the left leg to complete one full cycle. Along with sun salutation or moon salutation, you can also perform the following sequence of asanas a minimum of two times a day and achieve significant weight loss,” says Akshar

15-minute yoga asana sequence

Follow this short but dynamic yoga routine for weight loss that you can do within 15 minutes. If you are a beginner, practice slowly. Akshar suggests doing the following yoga poses everyday to achieve your fitness goals.

1. Utkatasana

  • Start in Samasthithi
  • Bend your knees and shift your weight on your heels
  • Inhale and lift both arms up
  • Look up at your palms
Try this simple asana for a quick weight loss. Image Courtesy: Shutterstock

2. Padhasthasana

  • Start in Samasthithi
  • Exhale and fold forward
  • Bend from the hip and try to bring your belly close to your thighs
  • Reach down with your palms or fingertips
  • Place them beside your feet

3. Santolansana

  • Start in table top pose or Marjariasana or jump back from Padahasthasana
  • Straighten your knees
  • Maintain alignment of palms under shoulders and knees under hips
  • Keep both arms straight
  • Engage your abdominal muscles

4. Urdhvamukhi Svanasana

  • From Santolanasana, inhale and drop your hips down.
  • You are still on your palms and toes
  • Do not let your belly touch the floor

5. Adomukhi Svanasana

  • From Urdhvamukhi Svanasana, exhale and lift your hips
  • Try to bring heels down as you push the floor away
  • Your body is shaped like a triangle
dolphin push ups
Adho mukha svanasana, the secret to sculpted body. Image courtesy: Shutterstock

6. Santolanasana

  • Bring your hips down to Plank
  • Straighten your knees
  • Maintain alignment of palms under shoulders and knees under hips
  • Keep both arms straight
  • Engage your abdominal muscles

7. Vashishtasana (Palms and Elbow variations)

  • From santolansana, turn towards your left side
  • Balance on your right palm
  • You can place one foot atop of the other or bring the left leg forward and foot down
  • Repeat on the other side
  • You can try this both palms as well as elbows
Try vashishtasana to balance your body weight. Image Courtesy: Akshar

8. Balasana

  • Drop your knees down
  • Sit back in child’s pose to rest your pelvis on your heels
  • Extend arms forward and place your forehead down

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