Yoga for Weight Loss

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Phalakasana - Planking

Align your bottom with your spine and contract your abs, arms and leg muscles. Hold the plank pose for 30 seconds. Rest for 10. Repeat. Work up to achieve higher posing times.

Chaturanga Dandasana – Low plank

Starting from the previous plank position lower your arms until you’re almost touching the ground. Hold firmly that push-up for 30 seconds, rest and repeat.

Vasisthasana - Side Plank

With your arm stretched lie on your side and stack one foot on top of the other. Push up your waist and hold your body upwards like a straight board. Hold it for 30 seconds, repeat for the other side. To increase the challenge, lift up the top leg and hold for 30 seconds. Repeat with the other leg.

Setu Bandha Sarvangasana – Bridge

Lie on the floor with feet aligned with your hip and as close to the sitting bones as possible. Actively push your bottom upwards and hold the position for 30 seconds. Rest and repeat.

To increase the challenge, lift up one leg and hold for 30 seconds. Repeat with the other leg.

Viparita Shalabhasana - Superman Pose

Lie flat on the ground and simultaneously raise your arms and legs with intention. Hold firmly while balancing your belly and hips for equilibrium. Hold for 30 seconds, rest and repeat.

Navasana – Rocking Boat

Siting on your mat slowly raise your stretched legs upwards. Hold them up and find your balance to raise your arms and hold them firmly. Hold for 30 seconds, rest and repeat.

Once you have completed all the set rest for one minute and take it from the start making sure you always balance both sides of your body with the same amount of effort and repetitions.

Posted in Fitness