Yoga Asanas For Losing Weight Quickly And Easily तेजी से घटाएं अपना वज़न

1.सेतुबंध (SetuBandh)

How To Do It

Lie on your back.

Fold your knees and keep your feet hip distance apart. Ensure your knees and ankles are in a straight line.

Keep your arms beside the body with your palms facing down.

Gently inhale, and slowly lift your back off the floor.

Roll in your shoulders and touch the chest with your chin, without bringing your chin down. You must support the weight of your body with your shoulders, arms, and feet.

Both your thighs must be parallel to each other and to the floor.

Keep breathing gently.

Hold the position for a couple of minutes, and then come back to the initial position as you exhale.

Variations

One variation is lifting your right knee to your torso upon exhalation, and then inhaling and extending the leg perpendicular to the floor. Hold the position for a minute, and return to the initial position. Repeat the pose with your left leg.

Benefits

Gives a good stretch to the chest, abdomen, neck, and spine.

Helps improve digestion.

Calms the brain, and reduces anxiety and stress.

Caution

Refrain from performing this pose if you are suffering from neck or back injuries.

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वज़न घटाने का यह काफी कारगर उपाय है। पीठ के बल लेट जाएँ। पेट कम करने का तरीका, अब अपने घुटनों को मोड़ लें और दोनों पैरों को एक दूसरे से थोड़ी दूरी पर रखें। इस बात का ध्यान रखें कि आपके घुटने और टखने एक सीढ़ी रेखा में हों। अपने हाथों को शरीर के दोनों ओर इस प्रकार रखें कि आपकी हथेलियाँ ज़मीन को छूनी चाहिए। अब धीरे धीरे सांस लें और अपनी पीठ को फर्श से उठाने का प्रयास करें। कन्धों को घुमाएं और ठुड्डी नीचे किये बिना छाती को ठुड्डी से छूने का प्रयास करें। धीरे धीरे सांस लेते रहें। पेट कम करने का तरीका, इस मुद्रा में कुछ मिनट तक रहें और सांस छोड़ते हुए धीरे से पहले की मुद्रा में आ जाएं।

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2.धनुरासन (Dhanurasana)

पेट के बल ज़मीन पर लेट जाएं और हाथों को धड़ के साथ इस तरह रखें कि हथेलियाँ उठी हुई हों। सांस छोड़ें और घुटनों को इस तरह मोड़ें कि आपकी एड़ियां आपके कूल्हों के समीप आ जाए। अब हाथों को पीछे की ओर ले जाएं और टखने पकड़ लें। ध्यान दें कि आपके घुटने कूल्हों की दूरी पर हों। सांस लें और एड़ियों को कूल्हों के ऊपर से उठाएं और साथ ही अपनी जाँघों को फर्श से उठाएं। कन्धों को पीठ से छुएं और छाती खोलें। सामने देखकर सांस लेना जारी रखें। इस मुद्रा में 20 सेकंड तक रखें और फिर सामान्य मुद्रा में आ जाएं।

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how to Do It

• Simply lie on the floor with your belly touching the ground.
• Rest your hands beside your torso, palms facing up.
• Exhale and bend your knees such that your heels are close to your buttocks.
• Take your hands back and clasp your ankles. Ensure your knees are just hip-width apart.
• Inhale and lift your heels away from your buttocks, while you simultaneously lift your thighs away from the floor.
• Press your shoulder blades against your back and open your chest. Look forward.
• Ensure you don’t stop breathing.
• Maintain this position for about 20 seconds before you return to the initial position as you exhale.
• Lie quietly for a few seconds.

Variations

Parsva (side) dhanurasana is one variation. You can perform dhanurasana as described above. After you have attained the final position, dip your right shoulder towards the floor, tug your left foot to the right, and roll over to your right side. Stay this way for a few seconds.

Initially, it might be difficult for you to perform this variation. But in the beginning, you can practice rolling to the sides without holding your ankles.

Benefits

• Stretches and strengthens the abdomen and chest.
• Improves posture.
• Stimulates the organs of the neck and abdomen.

Caution

People with high or low blood pressure, migraine, insomnia, and injury to the lower back or neck must refrain from performing this pose.

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3.भेकासन (Bhekasana)

पेट के बल सीधे लेट जाएं। अपने हाथों को पीछे की ओर लें और घुटनों को उठाते हुए अपने पैरों को पकड़ने का प्रयास करें। सांस लेते हुए छाती उठाएं और कन्धों को एक दूसरे के समीप लाएं। अपने पैरों को उँगलियों की मदद से पकड़े रहे और इस समय आपकी एड़ियां आपके कूल्हों को छूनी चाहिए। इस मुद्रा में करीब एक मिनट तक रहें और फिर पुरानी मुद्रा में लौट आएं।

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4.Shalabhasana (Locust Pose)

How To Do It

• Lie on your belly with your arms rested beside your body. Your palms must be facing up and your forehead must rest on the floor.
• Turn your big toes towards each other – this will inwardly rotate your thighs. Firm your buttocks.
• As you exhale, lift your head, upper torso, arms, and legs away from the floor.
• Firm your legs and heels, and ensure your big toes are turned towards each other.
• Raise your arms such that they are parallel to the floor, and stretch them through your fingertips.
• Push your arms towards the ceiling.
• Look forward or slightly upwards. Keep the back of your neck erect.
• Stay in this position for about 30 seconds. Exhale and return to the initial position.

Variations

Makarasana (crocodile or sea monster pose) is one variation. After you reach the final position of shalabhasana, clasp your fingers, and press the palms against the back of your head.

Benefits

• Stretches and strengthens the shoulders, chest, and belly.
• Stimulates the abdominal organs.
• Relieves stress and improves posture.

Caution

• Anybody with headache or serious back injury must refrain from performing this pose.
• Individuals with neck injuries can support their forehead on a thick folded blanket

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5.Pavanmuktasana (Wind-releasing Pose)

How To Do It

• Lie down on your back and keep your legs straight. Relax.
• As you inhale, lift your legs, and bend them at the knees.
• Clasp the legs with both your hands, and try pressing them against your stomach.
• Touch your chin with your knees. In order to do this, you might have to lift your head a little.
• Stay in this position for about 20 seconds, and get back to the initial position as you exhale.
• Repeat.

Variations

There are two variations for this pose. Sulabh Pawanmuktasana, wherein you keep your head on the ground instead of lifting it, and Ardha Pawanmuktasana, wherein you bend only one of your legs instead of both.

Benefits

• Stimulates the abdominal organs, thereby increasing their efficiency and improving digestion.
• Relieves constipation.
• Helps reduce fat in the abdominal area.

Caution

• Individuals who have had an abdominal surgery must refrain from performing this pose.
• Anyone suffering from hernia or piles must also stay away from performing this pose.
• Pregnant women must not do this exercise.

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6. Ardha Matsyendrasana

How To Do It

Sit on the floor with your legs stretched out straight before you.

Bending your knees, place your feet on the floor. Slide your left foot under your right leg.

Ensure the outer part of your left leg is on the floor.

Place your right foot over your left leg. Let it stand on the area outside your left hip.

Pressing your right hand against the area behind your right buttock, place your right upper arm over your right thigh.

Now exhale, and turn towards the inner side of your right thigh.

Stay in this position for about 30 seconds, and then return to the initial position.

Repeat on the other side.

Variations

One variation is keeping your left leg straight instead of wrapping it around your body. You can perform the rest of the pose as discussed above.

Benefits

Stimulates the liver and kidneys.

Stimulates digestion.

According to traditional texts, this pose increases appetite.

Caution

If you have a back or spinal injury, refrain from performing this pose, or perform it only under the supervision of a professional.

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7. Vakrasana (Half Spinal Twist Pose)

How To Do It

• Sit down comfortably in a cross-legged position.
• Now turn only your lower body towards the right, extending your right leg and bending your left leg at the knee.
• Keeping your left arm down, a little away from your body, bend your right hand and place it on the outer side of your left thigh.
• Stay in this position for about 10 seconds and return to the initial position. Breathe normally.
• Repeat on the other side.

Variations

To make the pose a little more comfortable, you can move the bent leg a little further away from the body.

Benefits

• Helps reduce fat in the abdominal region.
• Strengthens the spine.

Caution

• People with serious spinal complaints must avoid performing this pose.
• Pregnant women and people who have undergone recent abdominal surgery must not do this pose.

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8. Bhujangasana (Cobra Pose)

How To Do It

• Lie on the ground such that your forehead touches the ground.
• Bend your elbows, and place your palms below your shoulders and close to the body.
• Stretch your feet such that the tops of your feet touch the ground.
• Inhaling slowly, straighten your arms and raise your chest. Continue doing this till you have raised your upper body (till your navel) into a curve. Ensure your buttocks and shoulders are firm.
• Stay in this position for about 20 seconds. Come back to the initial position as you exhale.

Variations

Bheka bhujangasana is one variation. In this pose, instead of stretching your legs straight backwards, you fold them such that both your soles touch each other. The rest of the pose remains the same.

Benefits

• Stimulates the abdominal organs.
• Relieves stress.
• Stretches the chest and abdomen.
• According to traditional texts, this pose increases body heat and destroys ailments.

Caution

• Individuals suffering from back injury, headache, or carpal tunnel syndrome must refrain from practicing this pose.
• Pregnant women most not perform this exercise.

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9. Padahastasana

How To Do It

• Stand straight with your feet hip-width apart.
• As you exhale, bend from your hips, and touch your feet with your palms. Try to place your palms under the soles of your feet.
• Ensure you don’t bend your legs in the process.
• Maintain this position for a few seconds.
• Return to the initial position.

Variations

Instead of placing your palms beneath your soles, you can try to hold the rear part of your ankles.

Benefits

• The abdominal organs are stimulated, thereby improving the digestive health.
• Lowers heart beat rate, and relives physical and mental exhaustion.

Caution

• Individuals with severe back problems must refrain from performing this pose.
• If you are suffering from any spinal disorder (like slipped disc), don’t perform this pose.

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10.Paschimottanasana (Seated Forward Bend)

How To Do It

• Sit on the floor with your legs straight before you.
• Draw your groins inside.
• As you inhale, keeping your front torso long, bend forward from the hip joints. You can stretch till you are able to hold your feet with your hands. If that’s not possible, loop a strap around your feet, and hold the strap firmly.
• Maintain the position for about one minute, after which you can return to the initial position.

Variations

Urdhva mukha paschimottanasana is one variation. Here, you lie on your back, exhale, bend your knees, and bring them to your torso. As you inhale, extend your heels towards the ceiling. Now, exhale, and keeping your feet above your head, swing them towards the floor.

Benefits

• Improves digestion.
• Soothes anxiety and reduces fatigue.
• Relieves stress.
• According to traditional texts, this pose can increase appetite and reduce obesity..
  
  

Caution

Individuals suffering from back injury must perform this pose under the supervision of a professional

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11. Virabhadrasana I (Warrior Pose)

How To Do It

• Stand straight on the floor.
• Exhale, and jump your feet about four feet apart.
• Raise your hands such that they are perpendicular to the floor and parallel to each other.
• Turn your left foot (if your left is forward) in by about 45 degrees to the right, and your right out by 90 degrees to the right.
• Exhale, and rotate your torso to the right.
• Again exhale, and bend your right knee such that the shin becomes perpendicular to the floor.
• Ground down through the back foot.
• Spread the palms against each other.
• You can tilt your head back and look at your thumbs.
• Stay in this position for about 10 seconds and return to the initial position.
• Repeat with the other leg.

Variations

Instead of raising your arms above your head, you can rest them on your hips. And once you have bent your forward knee, swing your arms behind your torso, and clasp them.

Benefits

• Stretches your belly, lungs, and chest.
• Strengthens the muscles at the back.
• Strengthens the thighs, calves, and ankles.

Caution

• People with high blood pressure and heart problems must refrain from performing this pose.
• Individuals with shoulder problems must keep their arms parallel to each other.
• Individuals with neck problems must keep their head in a neutral position and not look upwards.

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12. Ardha Chakrasana (Half Wheel Pose)

How To Do It

1. Stand upright, keeping your feet close together and arms alongside your body.
2. Balance your weight well between both your feet.
3. Inhale and extend your arms over your head and ensure your palms face each other.
4. Exhale and bend backwards, as you push your pelvis forward and keep your arms in line with your ears. Keep your elbows and knees straight and your head upright. Your chest should face the ceiling.
5. Hold the pose for a few breaths. Then inhale, and come back up.
6. Exhale and relax!

Benefits

• Stimulates abdominal organs and aids digestion.
• Helps treat lower back pain.
• Regulates blood pressure.
• Increases lung capacity.

Caution

• Individuals suffering from peptic ulcers or hernia must refrain from performing this pose.
• Pregnant women and people with spinal or hip problems must stay away from this pose