International Yoga Day 2023: 6 Yoga Asanas To Practice Daily For Weight Management

Yoga involves various postures, also known as asanas, that range from gentle to vigorous. The postures are designed to stretch and strengthen the body, including muscles, joints, and organs. Through regular practice, yoga can improve muscle tone and decrease body fat, resulting in better weight management.

One of the ways yoga helps in weight management is by reducing stress levels, which can trigger overeating and weight gain. Yoga can reduce anxiety and stress hormones like cortisol. When cortisol levels are high, it can result in an increase in fat storage, especially around the midsection. Yoga helps to lower stress, leading to better hormone balance and in turn better weight management.

Yoga can also increase our awareness of our body, which is useful in managing weight. Yoga teaches us to listen to our bodies and to understand our hunger and satiety signals. With regular practice, we can develop more mindful eating habits, and avoid overeating which often leads to weight gain.

Yoga also improves overall metabolism, which helps in weight management. By practicing asanas, we can increase muscle mass and decrease body fat percentage. This combination leads to a higher metabolic rate, which means our body can burn calories more efficiently.

On 9th International Day of Yoga, we share yoga asanas you can try to help maintain a healthy weight.

International Yoga Day 2023: Yoga asanas to practice daily for weight management:

1. Adho mukha svanasana

• Lay flat on the ground facing the floor
• Slowly lift your torso and form a mountain-like structure with your body
• Your palms need to be farther apart and reaching outwards (in comparison to your shoulders)
• On the other hand, your feet need to be placed next to each other
• At this point, the only body parts touching the ground should be your palms and feet
• Your face needs to be facing inwards and downwards, at the same angle as the arms
• Your body must form a triangle (your hands, hips, and feet being the corners)
• Hold this position for a few seconds and repeat 10 times at least

2. Bhujangasana

• Lie on the floor, face facing the ground
• Now, place your palms on your sides and slowly lift your torso
• At this point, the only body parts touching the ground should be your palms and lower body
• Hold this position for 30 seconds and release
• Repeat 3-4 times daily

3. Trikonasana

• Looking straight ahead and comfortably spaced apart on a level surface
• Your right foot should now be facing outside with the heel pointed inward
• The heels ought to be parallel to one another
• Take a deep breath in and bend your torso to the right at the hip while straightening your left arm While you wait, you can put your right hand anywhere you feel comfortable, such as your ankle, shin, or even the mat
• You can look up at your left palm if it's comfortable for you while keeping your head in line with your torso
• Allow the body to unwind a little bit more with each breath and repeat 10 times each side

4. Dhanurasana

• Lie on your stomach with your hands at your sides and your legs straight
• Bring your feet as near to your buttocks as you can while bending your knees back
• Gently grip your ankles with your rear arm
• Make sure your hips and knees are in the same space
• Lift your thighs just a little bit off the ground as you draw your feet closer to your torso
• Lift both your head and chest at the same moment
• Maintain a flat pelvis on the ground
• Maintain for 4–5 breaths
• Maintain a mild stretch that is comfortable for you if breathing is difficult
• Some folks might decide to omit this action

5. Sarvangasana

• In this pose, you require to hold your legs above your head
• To do so, traditionally, you lay on your back and lift your legs above the ground at a 90-degree angle
• You further, use your arms to push your legs to lift further
• At this point, the only body parts touching the ground are your head, arms (from shoulder to elbows), and upper back
• Your toes are supposed to be facing the sky
• However, being able to do this asana comfortably takes time and practice. Hence, you can try using the support of a wall to rest your legs at a 90 degrees angle
• To better perform this asana as a beginner, you can place 1-2 pillows under your lower back to further elevate the body with exterior support

6. Sethu Bandha Sarvangasana

• Put your feet firmly on the ground while lying down on your back with the knees bent
• Legs should remain hip-width apart at this point
• With the palms facing down, position your hands at your sides
• Inhale, then gently lift your hips off the floor while rolling your spine up
• Press your feet firmly into the ground
• To raise your hips higher, try to tighten your hips
• Return to your normal position after holding this position for 4–8 breaths

In conclusion, yoga is an excellent tool for weight management as it can help in reducing stress levels, increase awareness of our bodies, and improve overall metabolism.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.