A weight loss yoga routine you can do in 15 minutes

Increased weight can be an invite to a number of different well being issues. Yoga can be a protected and efficient methodology to lose weight. Yoga postures incorporate breath management and aware respiration to extend your coronary heart fee, stability your blood stress, enhance blood circulation and in addition improve your total being. It can be finished twice a day, ideally early in the morning and in addition in the night. This 15-minute yoga routine can be useful for you to lock your weight loss and keep total well being.

Health Shots spoke to Himalayan Siddha Akshar – Yoga Expert and Founder, Akshar Yoga Research and Development Centre, to listing some simple yoga asanas which are weight loss pleasant too.

Here’s are some yoga routines to comply with for fast weight loss:

1. Siddha Walk

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

2. Surya Namaskar

You can observe strategies reminiscent of Surya namaskar, Chandra namaskar and in addition embody pranayama strategies like Kapalbhati for weight loss.

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 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 quick however dynamic yoga routine for weight loss that you can do inside 15 minutes. If you are a newbie, observe slowly. Akshar suggests doing the next yoga poses on a regular basis to attain your health targets.

1. Utkatasana

• Start in Samasthithi
• Bend your knees and shift your weight in your heels
• Inhale and elevate each arms up
• Look up at your palms

Try this easy asana for a fast weight loss. Image Courtesy: Shutterstock

2. Padhasthasana

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

3. Santolansana

• Start in desk high pose or Marjariasana or bounce again from Padahasthasana
• Straighten your knees
• Maintain alignment of palms below shoulders and knees below hips
• Keep each arms straight
• Engage your belly muscle tissue

4. Urdhvamukhi Svanasana

• From Santolanasana, inhale and drop your hips down.
• You are nonetheless in your palms and toes
• Do not let your stomach contact the ground

5. Adomukhi Svanasana

• From Urdhvamukhi Svanasana, exhale and elevate your hips
• Try to convey heels down as you push the ground away
• Your physique is formed like a triangle

Adho mukha svanasana, the key to sculpted physique. Image courtesy: Shutterstock

6. Santolanasana

• Bring your hips right down to Plank
• Straighten your knees
• Maintain alignment of palms below shoulders and knees below hips
• Keep each arms straight
• Engage your belly muscle tissue

7. Vashishtasana (Palms and Elbow variations)

• From santolansana, flip in the direction of your left facet
• Balance in your proper palm
• You can place one foot atop of the opposite or convey the left leg ahead and foot down
• Repeat on the opposite facet
• You can do that each palms in addition to elbows

Try vashishtasana to stability your physique weight. Image Courtesy: Akshar

8. Balasana

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