Top 10 Yoga Asanas for Fighting Obesity ! – Nirogam  

Top 10 Yoga Asanas for Fighting Obesity !

asanas for obesity

Obesity is a modern day nemesis, which may strike you at any age.

If your weighing scale is tipping on the higher side, it is time you did something to get rid of the excess pounds.

Obesity is more rampant now than a few decades back. A busy and techno savvy lifestyle may easily slide you into gaining excessive weight slowly but steadily. One day you realise that you can no longer climb the stairs without going out of breath or your clothes simply don’t fit you anymore!

Why Being Overweight Or Obese Is Dangerous For You?

Being overweight or obese may make you prone to many diseases right from developing high blood pressure, high cholesterol, diabetes, heart disease, metabolic syndrome, joint ailments and even depression. It, therefore, becomes imperative that you lose weight to avoid further health complications.Exercising regularly along with a proper diet goes a long way in shedding the excessive weight and maintaining great health. Yoga is an excellent way of doing it. It is light on your pocket and free from side effects too. However, make sure you learn it properly under an expert’s guidance to avoid injury.Here are some effective yoga asanas that help you in countering obesity and in enhancing your wellness and flexibility-

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Lying down Asanas:

1. Nauka Asana

Nauka asana or boat pose helps reduce fat on your midriff, tones your abdominal muscles and strengthens your back.

yoga for obesity

Steps to do it:
  1. Lie down on your back on the yoga mat with legs together and arms on your thighs.
  2. Take a deep breath in and while exhaling lift your head, chest, arms and legs off the floor.
  3. Make sure your eyes, hands and feet are in the same line.
  4. Continue breathing deeply in this position for 30-40 seconds.
  5. Feel the pull on your chest, stomach and back muscles.
  6. While breathing out, relax the pose and come back to the floor.
  7. Repeat the steps twice.

2. Pawanmukt Asana

Pawanmukt asana is also known as the wind releasing pose. It helps in burning cellulose in your thighs, hips and abdominal region.

yoga asanas for fighting obesity

Steps to do it:
  1. Lie down on your back on a yoga mat.
  2. Keep your legs together and while exhaling lift both legs till they make 90 degree angle with the floor.
  3. Clasp your hands around your knees, bringing your legs closer to the body.
  4. Lift your head and bring your nose closer to your knees.
  5. Keep taking deep breaths in this pose for 30-40 seconds.
  6. For releasing the pose, first bring your head to the floor, place your hands down beside the body and slowly straighten your legs and relax.

3. Bhujang Asana

Bhujang asana is also called the cobra pose. It helps in stretching and toning the muscles of your arms, shoulders, buttocks, thighs, back and abdomen.Bhujang asana is the best way to reduce belly fat. It gives a good stretch to your abdominal muscles and helps you attain a flat belly with regular asanas for weight loss

Steps to do it:
  1. Lie down on your tummy on the floor mat with legs together.
  2. Place your hands palms on the floor beside your shoulders.
  3. Inhale and simultaneously lift your upper body (head, shoulders, and abdomen) till the navel.
  4. Feel the stretch on your back, relax your shoulders and look up.
  5. Continue taking long deep breaths for 15-20 seconds.
  6. While exhaling slowly come back to the resting position and relax.
  7. Repeat the same steps once.

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Sitting Asanas

4. Ushtra Asana

Ushtra asana or the camel pose is another pose that is beneficial in reducing fat in your tummy area. It also helps tone your back, chest and shoulder poses for weight loss

Steps to do it:
  1. Stand on your knees on the floor mat.
  2. Keep your hands next to your body on the side.
  3. Slowly bend your body backward as much your body comfortably allows.
  4. Now hold your heels with your hands.
  5. Hold this posture for 10 seconds and breathe normally.
  6. Release the posture very gradually and return to the starting position.
  7. Repeat ushtra asana once.

5. Paschimottan Asana

Paschimottan asana is also known as the forward seated bend. It is a beneficial yoga asana for countering obesity.It helps in reducing fat and toning your abdominal area, pelvic region, thighs, hips and shoulders.

asana for obesity

Steps to do it:
  1. Sit on flat surface, stretch your legs in front and straighten your back.
  2. Inhale, take your arms above your head and stretch your back.
  3. While exhaling bend your body forward from the hip joints as much as your body allows comfortably.
  4. Place your hands on your toes, pull the toes towards your body and put your forehead on your knees.
  5. Continue breathing deeply in this posture for 30-40 seconds.
  6. Inhale and slowly come up vertebra by vertebra to relax the pose.
  7. Repeat twice.

6. Titli Asana

Titli asana is also known as butterfly pose. It strengthens and tones your hip and thigh muscles and joints. It is very effective in reducing the fat around your hips and thigh region.

asanas to cure obesity

Steps to do it:
  1. Sit on the mat on a flat surface and join your feet together.
  2. Keep your back straight, shoulders loose and hold your joined feet with your hands.
  3. Now flap your knees and thighs up and down like wings of a butterfly.
  4. Keep breathing deeply and continue the movement for 2 to 3 minutes.
  5. You can vary the speed according to your comfort and repeat it thrice.
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Standing Asanas

7. Ardh Chakrasana

This asana is also known as standing backward bend. It helps tone the muscles of your upper body that includes your arms, shoulders, chest and upper body.

obesity yoga asanas

Steps to do it:
  1. Stand on a flat surface with your feet together and hands by your side.
  2. While inhaling lift your arms up from the side and take them over your head.
  3. While exhaling bend your upper body backward (as much as you can bend easily) along with both arms.
  4. Make sure your arms do not bend at the elbows and you are comfortable.
  5. Now hold the pose for a few seconds.
  6. While inhaling come back up.
  7. While exhaling slowly bring your arms down from the side and relax.
  8. Repeat this asana twice.

8. Parshva Konasana

This asana is also known as side angle stretch. It helps stretch your muscles and helps improve your body shape. It involves all the muscles in your body. It is especially beneficial for reducing fat on your thighs, hips, pelvic and waist area.

yoga for preventing obesity

Steps to do it:
  1. Stand on a flat surface with 3 to 4 feet gap between your feet.
  2. Turn your right foot toward the outer side and point your left foot forward.
  3. Bend your right knee till it makes right angle with the floor.
  4. Now bend your body towards the right thigh and let your right hand touch the floor (next to your right foot).
  5. Stretch your left arm over your head in line with your left leg.
  6. Feel the stretch on the left side of your body and keep taking deep breaths.
  7. After holding the pose for 2-3 minutes, relax, bring left arm down and lift your body up.
  8. Now repeat the same steps on the left side.

9. Veerbhadra Asana

Veerbhadra asana is also known as the warrior pose. It helps enhance your valour, body balance and grace. It strengthens and burns fat in your arms, thighs, legs and lower back area.

yoga to reduce obesity

Steps to do it:
  1. Stand on a flat surface with your feet 3 to 4 feet apart.
  2. Now turn your right foot outward and make a 90 degrees angle with the original position.
  3. Similarly turn your left foot inward by 15 degrees.
  4. Raise both arms up to your shoulder level with palms facing the ceiling.
  5. Bend your right leg till your right knee and right ankle are in the same straight line.
  6. Now turn your head to the right and continue holding the posture with a smile.
  7. Continue taking deep breaths for 30-40 seconds.
  8. Inhale and come up; exhale and bring your arms down to relax the pose.
  9. Repeat the steps on the left side.

10. Garud Asana

Garud asana is also known as the eagle pose. It helps enhance your body balance. It is beneficial for reducing excess fat on your upper back, arms, shoulders and outer thighs.

yoga to reduce obesity

Steps to do it:
  1. Stand straight on a flat surface.
  2. Lift your right leg and cross it over your left thigh.
  3. Balance your body on the left leg.
  4. Raise both the elbows at shoulder level.
  5. Cross your left elbow over your right elbow and bring your palms closer.
  6. Breathe normally and maintain this posture for 15-20 seconds.
  7. Gently release the pose and relax.
  8. Repeat the same steps with opposite legs and arms.
  9. In the end lie down and relax in the corpse pose.

Apart from the given asanas, practicing pranayama like kapalbhati pranayama and a few rounds of surya namaskar will also boost your metabolic rate and help you lose weight faster.

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Consult Our Ayurvedic Doctor To Lose Weight Naturally With The Help Of Ayurveda 

1 comment

  • Sir/Madam, I am obese and my weight is approx 95kgs and age 43 years. I fall asleep even when traveling in a Metro in standing position also. whenever I sit somewhere, if am not working, I feel asleep. This is for the past 3 years. Please help which aasna will help.

    Prabhat Dua

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