There's no shame in admitting that there are many of us who constantly look for ways to burn those extra calories and lose weight. From diet to rigorous workout schedules, there are all kinds of attempts to bring about a remarkable change. Yoga is a form of exercise that has long been credited for bringing various benefits to our well-being, including aiding weight loss. If you are someone who is looking for ways to burn calories effectively, here are five asanas listed down by fitness expert Nawaz Modi Singhania that can help you do so.
Yoga Asanas For Burning Calories Effectively
Here are yoga asanas by Nawaz Modi Singhania:
1. Surya Namaskar or Sun Salutation
Surya Namaskar is often the building block of a yoga class. Initially, they are done slowly while one is learning. Once correct alignment and form is understood, then they are done fast. Speed is key to increasing the amount of calories burnt.
How to do Surya Namaskar: Feet together, knees a bit bent, Samasthiti haye (i.e. the ready pose or Namaste). Backbend with arms extended up overhead joined in prayer, arms circling out by side while standing upright, round over flopping forward & down with straight legs, hands reach to the floor, flatten back out parallel to the floor (also called 'coffee table' back), palms to floor on either side of feet while knees are bent, leap backward stretching the body out, bend elbows & lower the body to the floor (but it doesn't touch the floor-- if one can help it), arch & look up (called 'upward dog'), hips up, look down (called 'downward dog'), legs step apart a bit to have feet shoulder-width apart, with equal weight distribution on hands & feet.
Hold the position while holding stomach in, attempting to look back at the stomach. Leap forward, feet between the hands & knees bent, flatten the back out, parallel to the floor, flop over with a rounded back to the floor, knees a bit bent, backbend with arms extended up overhead joined in prayer, arms out by side and in a Samasthiti haye.
Repeat 1-2 times slowly and then do another 2-3 fast.
2. Dhanurasana (Bow Pose)
Dhanurasana or the Bow Pose has you manoeuvre your body in the shape of a bow. Working on flexibility, endurance and a large number of full body muscles. Lying flat on the stomach, bend the legs up behind you. Hold the ankles. Lift the upper and lower body simultaneously. Hold the pose for a few moments. Relax and repeat again.
(Also read: How To Do Vriksasana, The Tree Pose: A Standing Asana For Balance)
3. Surya Namaskar Variation - Warrior Pose
There are various types of Surya Namaskars and they are repeated every now and then, often peppered right through the session. The Warrior Pose is done subsequently, once the basic Surya Namaskar has been performed a few times and mastered.
How to do: Feet together, knees a bit bent, Samasthiti haye (ready pose or Namaste). Backbend with arms extended up overhead joined in prayer, arms circling out by side while standing upright, round over flopping down with straight legs, hands to floor, flatten back out parallel to the floor (called 'coffee table' back), palms to floor on either side of feet while knees bent, leap backward stretching out, bend arms & lower the body to the floor (but it doesn't touch the floor-- if one can help it), arch & look up (called 'upward dog'), hips up, look down (called 'downward dog'), step legs apart a bit to have feet shoulder-width apart & equal weight distribution on hands & feet. Hold the position while holding stomach in, attempting to look back at the stomach.
Angle left foot to turn toes out, step forward with right foot which should now be between the hands while right knee is knee bent, hands join in prayer while arms extend up to the ceiling & one backbends, then hands back to floor, left foot steps forward to meet right, flatten the back out, parallel to the floor, flop over with a rounded back to the floor, knees a bit bent, backbend with arms extended up overhead joined in prayer, arms out by side & in a Samasthiti haye. Repeat again using the other leg.
(Also read: Surya Namaskar For Beginners: How To Master The 12 Yoga Poses)
There are various types of Surya Namaskars
4. Triangle Pose
Standing with legs together and straight in Samasthiti haye, leap backward with legs splitting apart wide and arms out in a lateral lift position all at once. Tilt down to the right side and hook a finger around the big toe of right foot. Keep the hips unmoved. Pull the gut in. Look up at left hand which should be diagonally lifted by now. Hold for about 15-20 seconds. To come out of the position, stand back up with arms in lateral lift position and leap forward with feet together and hands in Samasthiti haye all at once.
Repeat the above but on the left arm and side.
5. Purvottanasana
The upward facing plank works on many muscle groups of the upper, middle and lower body simultaneously. Sit with your legs extended in front, hands placed a bit behind the hips, fingers facing forward. Lift the hips up so that the shoulders, hips and ankles form a straight, diagonal line. Don't lock the elbows or knees back. Hold the pose for a few moments. Relax and repeat again.
The upward facing plank works on many muscle groups
About the author: Nawaz Modi Singhania is a leading fitness expert in India. She is also a versatile artist, yoga expert, spiritualist and motivational speaker.
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