Yoga Weight Loss Exercises
If you find it difficult to complete one Yoga session you should talk to your Yoga teacher. He or she may be able to suggest simpler versions of the various Yoga asanas (exercises) that will not be difficult to perform and will help you lose weight. If you do not practice Yoga at a Yoga class, or do not have access to a certified Yoga teacher, you might want to try some of these simple Yoga exercises that will help in weight loss. Once you have lost sufficient weight and gained enough flexibility you can resume your complete Yoga session.
Yoga Exercises for Weight Loss
Sarala Hasta Bhujanga Asana
The Sarala Hasta Bhujanga Asana (Simple Snake Posture) can be easily performed by those suffering from weight problems. This exercise stretches the spinal cord and strengthens the back and stomach muscles. It also increases the efficiency of the digestive system.
Lie down flat on a Yoga mat in a prone position on your stomach. Place both hands close to your chest with palms flat on the ground. Your forehead should be touching the mat. While inhaling deeply, start straightening your hands and raise your head and chin, followed by your shoulders and chest off the ground until your back is arched. Your stomach, pelvis and legs should still be touching the mat. Hold this pose for a couple of seconds and then slowly return to the prone position while exhaling.
Slowly build up the number of repetitions to five and once you have reached this figure, increase the number of seconds that you hold the pose while decreasing the number of repetitions. You might feel some slight soreness in the back for the first couple of days but if the soreness persists, or if you experience a sharp pain, you must discontinue this exercise and seek the guidance of a Yoga teacher and a doctor.
The Sarvangasana (Shoulder Stand) is also very beneficial for weight loss and helps to tone the abdominal muscles. However, it can prove to be a bit difficult initially for those who are overweight. What I would suggest is that you perform double leg lifts as prelude to building up sufficient strength and flexibility to perform this exercise.
To perform a double leg lift, lie flat on your back on a Yoga mat. While inhaling gently lift both legs, keeping the knees straight, until they are perpendicular to the floor. Hold this pose for a couple of seconds and slowly lower your legs gently back to the starting position while exhaling. If you find it difficult to perform a double leg raise while keeping your legs straight, you may bend your knees slightly, or alternatively perform single leg raises.
