Nothing feels impossible than losing those extra layers of stubborn fat. With such a fast-paced life, it becomes difficult to juggle between work, managing home, and then taking out time to shed these extra layers.
Though getting grilled at a gym for hours is considered more effective, yoga for weight loss at home for females is slower but works wonders for sure.
Yoga has been considered a low intensive though a highly rewarding form of exercise, improving a person’s overall physical and mental well-being. In addition, it can help in losing a considerable amount of weight by dropping those calories.
You need to know the right asanas for it, and you are ready to witness the unbelievable transformation.
So here are 8 asanas/poses of yoga for weight loss at home for females:
- Utkatasana – Chair Pose
Utkatasana, also known as the ‘Chair Pose’ is a standing asana in modern yoga.
Step 1: Stand with your feet slightly apart from each other in a straight position.
Step 2: Extend your hands straight without bending the elbows and make sure the palms are facing downwards
Step 3: Push yourself down in an imaginary position as sitting on a chair with knees bent
Step 4: Move your hand with fingertips pointing at the ceiling
Step 5: Lengthen your spine and relax in this position
Step 6: Pause for a while and inhale and exhale
Benefits:
- Strengthens shoulder, chest, thighs, calves
- Reduces flat feet
- Stimulates abdominal organs
- Increases heart rate
- Builds endurance and stamina
You can now perform the chair pose at the convenience of your home, which will help you become a pro: 10 Chair Yoga Poses for Home Practice (verywellfit.com)
- Virabhadrasana – Warrior
One of the easiest yoga asanas for weight loss at home for females has to be Virabhadrasana 2 or the Warrior 2. This ensures balance and stability.
Step 1: Stand with your feet hip-width apart and your arms by your sides
Step 2: Take a large step to your right
Step 3: Turn the right toe outwards and make sure to bend the knees at a 90-degree angle.
Step 4: Turn your left foot inwards at a 15-degree angle, keeping it aligned to the centre with the right foot.
Step 5: Lift your arms to the shoulder level with palms facing upwards
Step 6: Now turn your head to the right side and gently push the pelvis down as much as you can
Benefits:
- Strengthens and stretches the chest, lungs, shoulders, legs and ankles
- Stimulates abdominal organs
- Relieves backaches
- Increases stamina
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- Trikonasana – Triangle Pose
Trikonasana, also known as the triangle pose, is a standing yoga pose in modern yoga.
Step 1: Stand with your legs two feet apart.
Step 2: Inhale and lift both your hands sideways and bring them in line with the shoulders with palms facing downwards
Step 3: Exhale and bend your torso to the right, then take your right downwards and touch your right foot.
Step 4: Raise the left hand, pointing it towards the ceiling and look upwards
Step 5: Stay in the position for 10-20 seconds and then do it on the other side
Benefits:
- Strengthens knees and ankles
- Stretches back, thighs, legs, arms, and shoulders
- Eases down muscle cramps
- Tones and massages reproductive organs
- Dhanurasana – Bow Pose
Dhanurasana, also known as the bow pose, is a back-bending asana in both hatha yoga and modern exercise.
Step 1: Lie down on your stomach, keeping your feet hip-width apart and arms by your side
Step 2: Bend your knees upwards slowly and take your heels towards your butt.
Step 3: Now hold the ankles with both hands
Step 4: Inhale and slowly lift your legs and chest off the ground
Step 5: Keep your face straight and start pulling your legs, forming the posture of a bow
Step 6: Pause, take deep breaths 4-5 times and repeat
Dhanurasana needs a lot of practice and consistency as it may stress and tear the muscles if done incorrectly. Here is the guide for beginners:
Benefits:
- Strengthens digestive system and abdominal muscles
- Strengthens back
- Increases flexibility of the spine
- Help prevent diabetes
- Bhujangasana – Cobra Pose
Bhujangasana, also known as cobra pose, is one of the most effective asanas of yoga for weight loss at home for females. The asana is reclining-back bending asana in hatha yoga and modern exercise.
Step 1: Lie down your stomach with your feet close to each other and hands stretched over the head.
Step 2: Now bring the legs together and join them and rest your forehead on the ground
Step 3: Bring your hands underneath your shoulders and elbows close to your body.
Step 4: Now inhale and slowly life the upper body
Step 5: Exhale and remain in the position for a few breaths
Benefits:
- Strengthens chest, lungs, abdomen, spine, and shoulders
- Stimulates abdominal organs
- It opens lungs and heart
- It helps reduce stress and anxiety
- Helps treat asthma
- Setu Bandha Sarvangasana – Bridge Pose
Setu Bandha Sarvangasana, known as the Bridge Pose is an inverted back-bending asana in hatha yoga and modern exercise.
Step 1: Lie on your back with feet firmly placed on the ground by bending the knees.
Step 2: Press the feet against the floor, inhale, and slowly lift your hips.
Step 3: Press shoulders and arms onto the ground to lift your chest
Step 4: Use your legs and butt muscles together to raise the butt higher
Step 5: Hold this position for 4-8 breaths and come back to the starting point
Bridge Pose, if performed without following step-by-step process may result in severe neck and back injury. Therefore, it is highly recommended for beginners to follow the steps correctly and keep practicing to get better.
Benefits:
- Stretches chest, neck, spine, and shoulders
- Strengthens back, legs, glutes, and ankles
- It opens the chest and heart and flexes them
- Stimulates abdomen, lungs, and thyroid
- Improves digestion
So, these were the few best asanas of yoga for females to lose weight faster at home.
The key to successfully shed those stuffed, extra fat layers is discipline, consistency and practice slowly. Then, you will see the results for yourself!
Also Read – Yoga Aasans to Increase Immunity
