How to Balance Your Weight with Yoga Poses
By practicing yoga regularly you succeed in losing your weight effectively. Next you have to balance your weight and this is also done with the help of yoga. There are many yoga exercises that help you balance your weight. However, many of these exercises are to be done under the guidance of an expert yoga teacher. So, it is not possible for all. Here we will discuss about some yoga poses, which are simple to do. You can do it even if you are doing yoga for the first time.
Best Yoga Poses to Balance Weight:
Anantasana (or) Side-Reclining Leg Lift (or) Vishnu pose:
- Lie on the floor on your right side and press the heels and outer part of your right foot firmly on the ground.
- Let your left arm rest on the side of your body. Lift your head and support your head with your right arm.
- Bend your left knee and try to grasp the big toe of your left foot firmly with the thumb, index finger and middle finger of your left hand.
- Stay in this position for 15 seconds as you breathe normally.
- Exhale slowly and stretch your left leg towards the ceiling, so that your leg makes 90 degree angle with the floor.
- Stay in this pose for 15 to 30 seconds as you breathe normally. Now relax.
- You can repeat it with the other leg also.
Bhujangasana or Cobra Pose:
- Lie on the yoga mat in prone position and keep your legs together. Your hands should be stretched above your head in a Namaskar mudra.
- Now bring your hands under your shoulders and let your palms be aligned with your shoulders.
- Press your palms on the ground firmly, inhale deeply, and try to lift your body from the hips. Stretch your body as much as possible, so that you feel a stretch on your abdominal muscles but no stress on your spine.
- Look upwards. Stay in this pose for 30 to 60 seconds and breathe normally as you stay in this pose.
- Exhale and come back to the initial position.
Dhanurasana or Bow Pose:
- Lie down in prone position with your hands on your sides. The palms should face upwards.
- Now bend your knees and bring your heels towards your body, so that they touch your buttocks.
- Hold your right knee with your right hand and the left heel with your left hand.
- Lift your head and tilt it backwards, so that the weight of your body is balanced on your stomach.
- By pulling your ankles with your hands, raise your knees as much as it is possible for you, without any strain on your spine.
- Breathe normally and stretch backwards. Stay in this pose for 30 to 60 seconds and then relax your body and come back to the initial position.
Tadasana or Mountain Pose:
- Stand straight with your feet together and keep your hands by your sides. Let the palms face your thighs.
- Inhale and take your hands over your head.
- Now stretch your body as much as it is possible for you, while gazing at the ceiling.
- Stay in this pose for 20 to 30 seconds. Now relax your body and get back to the original position while you exhale slowly.
Once you are able to do it well, you can try the advanced form, in which you have to stand on your toes. Start with 15 seconds and then increase the time.
Uttanpadasana or Raised Foot Pose:
- Lie on the yoga mat in supine position and keep your feet together. Place your hands on your sides with the palms facing the body.
- Relax and then inhale deeply and exhale deeply.
- Now raise your legs as you inhale deeply and let your legs make a 45 degree angle with the floor.
- Tuck in your abdomen and stay in this pose for about 30 to 60 seconds as you breathe normally.
- Exhale and get back to the original position.
- Stand straight with your legs 2 to 3 feet apart. Let the toes of your legs be parallel to each other.
- Raise your hands and align them with your shoulders.
- Now inhale slowly and bend to your left, and try to touch the toes of your left foot with the fingers of your left hand.
- Fix your gaze upwards, towards the ceiling.
- Stand in this pose for 30 to 60 seconds. Breathe normally as you stay in this pose.
- Exhale and return to your original pose and then repeat with your right side.
A variation of this asana is Parivrtta Trikonasana.
Utkata Konasana or Goddess Squat Pose:
Image credits: Flickr
- Stand in Tadasana pose and then spread your legs so that they are 3 to 4 feet apart.
- Next you have to turn your foot at an angle of 45 degrees, so that your toes look away from your body and your heels are facing your body.
- Now inhale deeply and bend your knees, so that they make a perpendicular line with the ground.
- Now sink your hips to bring them parallel to your knees.
- Your spine must be kept straight.
- Lift your arms in line with your shoulders and bend your arms in such a way that the finger tops are pointed towards the ceiling. Spread out your fingers.
- Inhale and tuck in your core, and pull the tailbone downwards.
- Stay in this pose for 30 to 60 seconds and breathe normally.
- Exhale and slowly come back to the Tadasana pose.
Virabhadrasana I or Warrior Pose I:
- Stand straight and keep your feet together, hands on your side and palms facing your body.
- Move your right foot to a distance of 4 feet from your left foot.
- Now turn completely to your left as you keep your right foot straight on the floor.
- Both the legs should be on the same line.
- Bend your left knee.
- Inhale deeply and take your hands above your head, with your palms in prayer position.
- Stretch as much as possible and keep your gaze on your hands.
- Breathe normally and stay in this pose for 30 to 60 seconds.
- Now exhale deeply and bring your hands down. Straighten your bend knee.
- Now you have to turn to your right slowly bring your feet together. Repeat the procedure with the other side.
Salnbhasana or Locust pose, and Makarasana or crocodile pose are other asanas that help you to balance your weight.