
Yoga Asan for Weight loss
Sthita Prarthana Asana – The standing prayer pose:
Stand erect with your feet together, both toes and heels touching
Join your hands together at chest level
Draw your abdomen slightly inwards, keep your back straight, elbows and shoulders relaxed
Close your eyes and observe your breath
Maintain the pose for 3-5 minutes

Yog Mudra – The Yoga Pose:
Sit comfortably in Sukhasna – the happy pose
Take your left wrist back and hold it with your right hand at the back as shown in the image
Inhaling, slowly expand your chest pull your shoulders backward
Exhaling, bend forward and try to touch your forehead to your right knee. If it is very difficult for you to do that, then try to bring your forehead as close to your head as possible
Inhaling, return to the first step
Repeat the steps for your left knee and then in the middle

Parvatasana – The mountain pose:
(All variations – upward stretch, right & left side twisting, right & left side bending, forward & backward bending)
Sit in Sukhasana
Inhaling raise your hands towards sky and keep palms facing each other and join your hands in Namaste above your head
Ensure that your elbows are straight, shoulders are close to the ears and fingers are not interlocked
Maintain the pose while stretching upwards as much as you can
Now, inhale and go back to step 2
Exhale and twist your body from your waist to your right
Inhale and return to step 2
Exhale and twist to your left side
Inhale and return to step 2
Exhale and bend to your right side while keeping your back straight
Inhale and return to step 2
Exhale and bend to your left side
Inhale and return to step 2
Exhale and carefully bend backwards
Inhale and return to step 2
Exhale and bend forward
Inhale and relax

Trikonasana – the triangle pose:
Stand straight with your feet together
Inhaling, raise your arms up to your shoulder level palms facing downward
Exhaling, bend forward and touch your toes. Keep your knees straight and chin parallel to the floor
Maintain the pose for few seconds
Inhaling, come back up, to the initial position and exhaling bring your arms down

Konasana 1 – The Angle Pose:
Stand erect with your feet 24 inches apart
Turn your head to the side and place your right hand on your waist
Inhale and bend laterally to your left
Simultaneously, slide your left hand towards your left ankle and pull your right hand towards your armpit
Maintain the pose
Exhaling, return to the starting position
Repeat for the other side

Hastapadasana – The hand-to-leg pose:
Stand erect with your feet 24 inches apart
Inhaling, raise your arms towards your head
Exhaling, bend forward as much as possible
Inhaling, return to the starting position

Paschimottanasana – the seated forward bend pose:
Sit on the floor with your back erect
Inhaling, stretch your legs in front of you
Keep your knees firm and ensure that you don’t bend them while doing the asana
Exhaling bend forward, hold your toes and try to touch your forehead to your knees
Maintain the pose for 10 seconds
Inhaling return to the starting position

Sarvangasana – the ‘all member’ pose:
Lie down with your back on the floor
Gradually lift your legs straight up taking care to not bend your knees
Lift your hips off the floor
Now, slowly lift your lower back as well and support your body by forming a stand with your arms, resting your elbows on the ground
Your entire body should now be supported on your shoulders
Hold this pose for as long as your are comfortable
Return to the starting position

Halasana – the plough pose:
Lie down with your back on the floor
Gradually lift your legs straight up taking care to not bend your knees
Lift your hips off the floor
Now, slowly lift your lower back as well and support your body by forming a stand with your arms
Now take your legs towards your head and try to touch the floor above your head with your toes
Maintain the pose and slowly return to the starting position

Shalabhasana – The locust pose:
Lie down on your abdomen and keep your arms alongside your body
Exhaling, keep your knees straight and stretch you right leg straight up as much as you can
Hold the position for 4 seconds
Repeat with your left leg
Next, practice the asana by lifting both your legs up
Do 2-3 repetitions each

Hastapadangustasana – hand to toe pose:
Lie down on the floor with your legs extended
Inhaling raise your right arm at right angle
Exhaling raise your right leg and touch your right palm and hold your big toe
Hold the pose for a few seconds
Inhaling come back to the starting position
Repeat the same for your left leg
And then with both legs

Makarasana – The Crocodile Pose:
Lie down on the floor with your legs extended
Inhaling raise your right arm at right angle
Exhaling raise your right leg and touch your right palm and hold your big toe
Hold the pose for a few seconds
Inhaling come back to the starting position
Repeat the same for your left leg
And then with both legs
