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Yoga Exercises to Lose Weight In 30 Days

Updated on June 15, 2015

If you want to get a smaller waist within a short period of time, you should embrace yoga. Its exercises provide a number of healthy benefits including weight loss that can make you fit and look attractive. However, it is also difficult to figure out specific weight loss yoga exercises among many of them. In this article I will tell you some useful yoga asanas that can be helpful in losing lots of extra fat from your body.

Yoga has been practiced since ancient times in India and now it has become popular throughout the world. In today’s time yoga is known as a stress buster. If you suffer from mental stress in your day-to-day life, you can practice yoga for 30 minutes daily and see the difference in your life. You’ll be happier and enjoy your life at fullest.

Excessive weight can really make anyone look ugly and unappealing. But you don’t need to worry about obesity because yoga is there to help you lose extra fat. On the other hand, underweight people can also gain some fat by practicing yoga asanas. Similar to other exercises yoga helps in both gaining and losing weight. A balanced weight is what yoga can give you. The best part about yoga is that it is a natural way of exercising which does not include any side effects. So you can opt for yoga without worrying about anything wrong to your health.

Garudasana
Garudasana

Garudasana:

In the standing position bend your knees and lift one leg and wrap it to your other leg. Now also wrap one hand over other hand. Stand in the same pose for a while and feel the difference in your body. You will feel a lot more relaxed.

Shalbasana
Shalbasana

Shalbasana:

For this workout you need to lie down over your belly on the floor. Make sure that your both hands should be under your belly in the straight position. Now you need to move your legs in the upward direction altogether. You have to make 45 degree angle from your legs.

Grinding Pose or Chakki Chalan
Grinding Pose or Chakki Chalan

Grinding Pose or Chakki Chalan:

Lie down on your back on the floor. Now move your hands in a circular motion over the legs. Do this practice for 10 to 15 times. The grinding pose needs to be done in the clockwise pose.

Ardha Matsyendrasana
Ardha Matsyendrasana

Ardha Matsyendrasana:

Sit down comfortably on the floor with straight legs. Bend your left knee over the right knee in the crossing manner. Slide the leg over the other leg. Move your entire upper part of the body in the opposite direction and hold down for a few seconds. Do the same practice in the opposite direction.

Bridge Pose or Setu Bandh
Bridge Pose or Setu Bandh

Bridge Pose or Setu Bandh:

To perform this asana, you need to lie down on the back and bend the knees on the floor. Keep a proper distance between your hands, feet and buttocks to do this exercise. Lift your back to loosen up your body. Do this action for five to ten times at least. This will give you a good massage to your lower back and thighs. The workout can substantially reduce your belly fat.

Wind-Releasing Pose or Pavanmuktasana
Wind-Releasing Pose or Pavanmuktasana

Wind-Releasing Pose or Pavanmuktasana:

Lie down on your back on the floor. Now bend the left knee and hold it tightly from both hands. Do the same practice from your right knee. Perform the same practice for twenty times. The movement will help you lose your weight and become a fit individual.

Bhekasana
Bhekasana

Bhekasana:

First of all you have lie down on the floor in your stomach and in a bow position you have to hold your feet from your both hands. Keep on holding your feet for a few minutes and stay in the similar pose. Also take deep breaths during this position. This can reduce a good amount of fat from your stomach area.

Boat Pose or Nauka Chalan
Boat Pose or Nauka Chalan

Boat Pose or Nauka Chalan:

In the boat pose you have to curve your body like a boat or similar to a little wider V shape. You have to make a boat pose from your hands and legs. Balance of the entire body needs to be maintained by your buttocks.

Dhanurasana
Dhanurasana

Dhanurasana:

In this asana you have to lie down in your belly and hold your feet from your hands in the upward direction. Lift your feet as much as you can. While doing this exercise ensure to take a deep breath and hold it for a longer period of time.

Cobra Pose or Bhujangasana
Cobra Pose or Bhujangasana

Cobra Pose or Bhujangasana:

In this asana you need to make your body into a curved position similar to a snake. Lie down on the flower over your belly. Now put your palms under the shoulder and move your upper part of the body in the upward direction.

Vakrasana
Vakrasana

Vakrasana:

Sit on the floor and straight up your legs. Bend your one knee and put one hand over it. The posture should be straight. Do the same practice in the opposite direction as well. Keep on doing it for at least 10-15 times.

Trikonasana
Trikonasana

Trikonasana:

Separate your feet and bend your right hand to touch your left foot. Move your body into 15 degree of angle. Also ensure to move your right hand upward. Do this practice in opposite side as well. This is a good yoga stretching exercise to provide relief to your body.

Padahastasana
Padahastasana

Padahastasana:

Stand up straight on your feet and then bend forward and put your hands under your feet. Stay in the hands touching feet position for a while and then do the process for 10 times.

Shirshasana
Shirshasana

Shirshasana:

This is not an easy exercise like others. To do this asana properly you have to do a lot of practice. For this you need to stand in the opposite direction. It means you have to stand from your head instead of your feet. Your feet will rise to the upward direction. Make a 90 degree angle from your head to your feet. Also keep your hands by the side of your head for an appropriate body balance.

Halasana
Halasana

Halasana:

In this asana you need to bend your legs over your stomach and head. It is very simple exercise and you can do it in your bed as well after walking up in the morning.

Uttitha Hasta Padangustana
Uttitha Hasta Padangustana

Uttitha Hasta Padangustana:

A good body balance is required to perform this asana. You have to stand straight and raise your one leg and hold it from your hand. Stay on the lifting leg pose for as much as you can. In the beginning you won’t be able to sustain for long in this position but as the time passes on you will become familiar with this exercise. But it is also important to follow the practice on a regular basis to get a better body balance.

Vasisthasana
Vasisthasana

Vasisthasana:

Stand from one hand and also keep your legs on the ground. Raise your other hand above and stretch your body. Do this practice from both the sides.

Chair Pose or Utkatasana
Chair Pose or Utkatasana

Chair Pose or Utkatasana:

In this exercise you have to sit like you are on a chair. However, you just need to sit in the air assuming that you are sitting on a chair. Also make sure to keep your hands up and stretch them as much as you can.

Side-Bend Asana
Side-Bend Asana

Side-Bend Asana:

Stand up straight and then bend left side from your waist. Also bend right side similarly. Do this practice at least 10 times from both the sides.

Half Wheel Pose or Ardha Chakrasana
Half Wheel Pose or Ardha Chakrasana

Half Wheel Pose or Ardha Chakrasana:

In this exercise you need to stretch your knees and back above and keep your head and legs on the ground. It can help you get rid of fat by toning up the lateral muscles.

Downward Looking Dog Pose or Adhomukha Svanasana
Downward Looking Dog Pose or Adhomukha Svanasana

Downward Looking Dog Pose or Adhomukha Svanasana:

You can also tone up your stomach by following this workout. Just need to raise your hips above and keep your hands and legs on the ground.

Paschimottanasana
Paschimottanasana

Paschimottanasana:

Sit on the floor and spread your feet ahead. Bend your body to touch your feet from your hands. While doing this ensure to also touch your head to the knees. The exercise will stretch your hands, legs and spine.

Mountain Pose or Tadasana
Mountain Pose or Tadasana

Mountain Pose or Tadasana:

Mountain pose is done simply in the standing position. You need to raise your hands up and stretch them. This will give a good massage to your hands, spine, back and the entire body. Mountain pose is also helpful in increasing your height.

Sarvangasana
Sarvangasana

Sarvangasana:

You have to stand from your neck. Put your neck down on the floor and move upward your whole body. It’s very difficult exercise and if you are a beginner, do not try it without any professional yoga trainer’s instruction. A wrong practice can cause stress in your neck so do it under the guidance of yoga teacher.

Warrior Pose or Virbhadrasana
Warrior Pose or Virbhadrasana

Warrior Pose or Virbhadrasana:

In the standing position you need to move your one leg ahead and then stretch your hands above. Raise your hands as much as you can that will give relief to your whole body. Do this exercise from other side as well for at least ten times each side.

Fire Fly Pose or Tittibhasana
Fire Fly Pose or Tittibhasana

Fire Fly Pose or Tittibhasana:

To perform this asana you have to sit over your hands. Both of your hands should be on the floor and you have to spread your legs in the air. Though it is tough, a little practice can make you familiar with this exercise.

Ardha Chandrasana
Ardha Chandrasana

Ardha Chandrasana:

In this asana you need to sand in the circular pose. Put a leg and a hand on the floor and raise other hand and leg. This asana also requires a good body balance.

All of the above yoga exercises are good to lose your additional fat. If you follow them religiously, you will see its good effects within a month. Ensure to follow all the workouts dedicatedly for the best result.

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    • profile image

      nisha 11 months ago

      I Hope the excercise will help me2 increase my height THANK YOU....

    • renee21 profile image

      renee21 2 years ago

      I love doing yoga! It makes me feel so relaxed and energized! Great hub! Voted up.