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INTERVIEWS5 Best Yoga Asanas For Strong
Feet

What Are Its Benefits?
Meditation
STYLECRAZE
Home Articles Health and Wellness Yoga
We all want to lose weight and be fit and healthy, dont we? But what do most of us do? We
take a firm decision to exercise, which only withers as days pass by. The exercises we want
to do are tough, the results take time, and this bogs us down.
RAVI TEJA TADIMALLA

149 POSTS
Top 24 Best Yoga Asanas For Losing

Weight Quickly And Easily
Prenatal Yoga
February 16, 2016
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The Ultimate
Guide Tofree
Merkaba
For Healthy
Stress
Pregnancy Connect with your
Meditation
baby holistically
Feet
Meditation
But, what if you can get slimmer a little faster and easily? This is where yoga comes into
play.
Well, yes, you need to put in a little effort, but you will enjoy the process too! Go ahead and
check out the ultimate yoga asanas that can help you lose weight.
The Poses
1. Setu Bandhasana (Bridge Pose)
2. Bhekasana (Frog Pose)
3. Dhanurasana (Bow Pose)
4. Shalabhasana (Locust Pose)

5. Naukasana (Boat Pose)
6. Pawanmuktasana (Wind-Releasing Pose)

7. Ardha Matsyendrasana (Half-Fish Pose)
8. Vakrasana (Half Spinal Twist Pose)
9. Bhujangasana (Cobra Pose)
10. Padahastasana (Standing Forward Bend Pose)

11. Trikonasana (Triangle Pose)
12. Paschimottanasana (Seated Forward Bend)

13. Shirshasana (Headstand)
14. Sarvangasana (Shoulderstand)

15. Halasana (Plow Pose)
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16. Virabhadrasana (Warrior Pose)
Ultimate
Guide To Merkaba
17. Utthita The
Hasta
Padangustasana
(Extended Hand-To-Big-Toe Pose)
Meditation
18. Garudasana (Eagle Pose)
19. Vasisthasana (Side Plank Pose)
20. Ardha Chandrasana

(Half Moon Pose)
Feet
21. Utkatasana (Chair Pose)
What Is(Firefly
Guided Pose)
Meditation And
22. Tittibhasana
23. Ardha Chakrasana (Half Wheel Pose)
24. Adhomukha Svanasana (Downward Facing Dog Pose)

Meditation
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1. Setu Bandh (Bridge Pose)
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Meditation
Feet
Meditation
Image: Shutterstock
How To Do It
Lie on your back.
Fold your knees and keep your feet hip distance apart. Ensure your knees and ankles
are in a straight line.
Keep your arms beside the body with your palms facing down.
Gently inhale, and slowly lift your back off the floor.
Roll in your shoulders and touch the chest with your chin, without bringing your chin
down. You must support the weight of your body with your shoulders, arms, and feet.
Both your thighs must be parallel to each other and to the floor.
Keep breathing gently.
Hold the position for a couple of minutes, and then come back to the initial position as
you exhale.
Variations
One variation is lifting your right knee to your torso upon exhalation, and then inhaling and
extending the leg perpendicular to the floor. Hold the position for a minute, and return to the
initial position. Repeat the pose with your left leg.
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Meditation
3. Lose Weight
Quickly
5 Best Loss
Yoga Asanas For Strong
4. Rapid Weight
Feet
5. Lose Weight In A Week

Benefits
8. Diets For Fast Weight Loss

9. Lose Belly Fat Fast
10. Lose Belly Fat

Meditation
Gives a good stretch to the chest, abdomen, neck, and spine.

Helps improve digestion.
Calms the brain, and reduces anxiety and stress.
Caution
Refrain from performing this pose if you are suffering from neck or back injuries.
Here Is The Video Setu Bandhasana
Yoga calms me down. Its a therapy session, a workout, and meditation all at the same
time!
Jennifer Aniston
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[ Read: Bridge Pose And Its Benefits ]
2. Bhekasana (Frog Pose)
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Meditation
Feet
Meditation
Image: Shutterstock
How To Do It
Lie down flat on your belly.
Take your hands back and try to grab your feet as you bend your knees upwards.
As you inhale, lift your chest, and squeeze your shoulders towards each other.
Ensure your heels touch your hips, and you are holding your feet by their toes.
Hold this position for about a minute and gradually return to the initial position.
Variations
You can perform ardha bhekasana (half frog pose) as a variation.
Simply lie on your belly and press your forearms against the floor. Lift your head and upper
torso. Now, bend your right knee, and bring its heel to the buttock on the same side.
Supporting yourself on the left forearm, bring your right arm back, and clasp the toes of your
right foot. Maintain this position for about 30 seconds. Repeat with the other leg on the other
side.
Benefits
Stretches the abdomen and the chest.

Improves posture.
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Stimulates the abdominal organs.
Caution

Meditation
Avoid the
pose if you suffer from any injury to the neck, back, or shoulders.
Feet
Also, individuals suffering from migraine or high blood pressure must not perform this
pose. What Is Guided Meditation And
A lot of exercise is mindless; you can have music or the radio on and not be aware. But if
youre aware
in anything you do and it doesnt have to be yoga it changes you. Being
Meditation
present changes you.
Mariel Hemingway
Get a Doctor's advice for free at Lybrate, a StyleCraze partner. Ask Now
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3. Dhanurasana (Bow Pose)
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Meditation
Feet
Meditation
Image: Shutterstock
How To Do It
Simply lie on the floor with your belly touching the ground.
Rest your hands beside your torso, palms facing up.
Exhale and bend your knees such that your heels are close to your buttocks.
Take your hands back and clasp your ankles. Ensure your knees are just hip-width
apart.
Inhale and lift your heels away from your buttocks, while you simultaneously lift your
thighs away from the floor.
Press your shoulder blades against your back and open your chest. Look forward.
Ensure you dont stop breathing.
Maintain this position for about 20 seconds before you return to the initial position as
you exhale.
Lie quietly for a few seconds.
Variations
MOST
POPULAR
Parsva (side)
dhanurasana is one variation. You can perform dhanurasana as described
above. AfterThe
youUltimate
have attained
final position, dip your right shoulder towards the floor,
Guide Tothe
Merkaba
Meditation
tug your left foot to the right, and roll over to your right side. Stay this way for a few
seconds.

Feet
Initially, it might be difficult for you to perform this variation. But in the beginning, you can
practice rolling
toIsthe
sidesMeditation
without holding
your ankles.
What
Guided
And
Benefits

Meditation
Stretches and strengthens the abdomen and chest.

Improves posture.
Stimulates the organs of the neck and abdomen.

Caution
People with high or low blood pressure, migraine, insomnia, and injury to the lower back or
neck must refrain from performing this pose.
Here Is The Video Dhanurasana
Yoga is a metaphor for life. You have to take it really slowly. You cant rush. You cant
skip to the next position. You just have to breathe, and let go. Madonna
Back To TOC
[ Read: Dhanurasana And Its Benefits ]
4. Shalabhasana (Locust Pose)
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Meditation
Feet
How To Do It

Meditation
Lie on your belly with your arms rested beside your body. Your palms must be facing
up and your forehead must rest on the floor.
Turn your big toes towards each other this will inwardly rotate your thighs. Firm your
buttocks.
As you exhale, lift your head, upper torso, arms, and legs away from the floor.
Firm your legs and heels, and ensure your big toes are turned towards each other.
Raise your arms such that they are parallel to the floor, and stretch them through your
fingertips.
Push your arms towards the ceiling.
Look forward or slightly upwards. Keep the back of your neck erect.
Stay in this position for about 30 seconds. Exhale and return to the initial position.
Variations
Makarasana (crocodile or sea monster pose) is one variation. After you reach the final
position of shalabhasana, clasp your fingers, and press the palms against the back of your
head.
Benefits
Stretches and strengthens the shoulders, chest, and belly.
Relieves stress and improves posture.
MOST
CautionPOPULAR

Meditation
Anybody
with headache or serious
back injury must refrain from performing this pose.
Individuals with neck injuries can support their forehead on a thick folded blanket.
Feet
Here Is The Video Shalabasana

Maybe

What
Areanything
Its Benefits?
more
than
else, yoga
circumstances.
Chad Dennis
teaches you to be still and calm under challenging

Meditation
5. Nauka Chalan (Boat Pose):
Image: Shutterstock
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How To Do It
MOST
Sit POPULAR
on the floor with your legs spread straight before you. Place your hands on the floor
a little behind
yourGuide
hips, To
with
the fingers pointing towards your feet.
The Ultimate
Merkaba
Meditation
Lift through your breastbone and lean back slightly.

Keep stretching the front of your torso.
As youFeet
exhale, bend your knees, and lift your feet off the floor. Your thighs must make
an angle of 45 degrees with the floor.
Guided
Meditation
Andlegs. They must be parallel to each other and to the
StretchWhat
yourIsarms
alongside
your
floor.
Try to maintain the position for about 20 seconds. Return to the initial position.
Variations

Meditation
Ardha navasana (half boat pose) is one variation that can be done.
After you have attained the final pose of navasana, clasp your hands at the back of your
head. Exhale slowly, and lower your legs slightly. Stretch your elbows out to the sides, and
ensure the tips of your big toes are in line with your eyes.
Benefits
Strengthens the abdomen and hip flexors.
Stimulates the kidneys and intestines.
Relieves stress and improves digestion.

Precautions
Individuals suffering from asthma, diarrhea, headaches, heart ailments, and low blood
pressure must not perform this pose.
Pregnant and menstruating women must refrain from performing this pose.
In case you have a neck injury, perform this pose with your back near a wall. As you tilt
your torso, you can rest the back of your head on the wall.
Here Is The Video Navasana
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Meditation
Back To TOC
[ Read: Paripurna Navasana And Its Benefits ]
6. Pavanmuktasana
(Wind-releasing Pose):
Feet

Meditation
Image: Shutterstock
How To Do It
Lie down on your back and keep your legs straight. Relax.
As you inhale, lift your legs, and bend them at the knees.
Clasp the legs with both your hands, and try pressing them against your stomach.
Touch your chin with your knees. In order to do this, you might have to lift your head a
little.
MOST POPULAR
Stay in this position for about 20 seconds, and get back to the initial position as you
exhale.The Ultimate Guide To Merkaba
Meditation
Repeat.
Variations Feet
There are two

variations
this pose.
What
Is Guidedfor
Meditation
AndSulabh Pawanmuktasana, wherein you keep your
Are Its Benefits?

head on theWhat
ground
instead of lifting it, and Ardha Pawanmuktasana, wherein you bend only
one of your legs instead of both.

Benefits

Meditation
Stimulates the abdominal organs, thereby increasing their efficiency and improving
digestion.
Relieves constipation.
Helps reduce fat in the abdominal area.

Caution
Individuals who have had an abdominal surgery must refrain from performing this
pose.
Anyone suffering from hernia or piles must also stay away from performing this pose.
Pregnant women must not do this exercise.
Here Is The Video Pawanmuktasana
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[ Read: Pavanamuktasana And Its Benefits ]
7. Ardha Matsyendrasana:
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Meditation
Feet
Meditation
How To Do It
Sit on the floor with your legs stretched out straight before you.
Bending your knees, place your feet on the floor. Slide your left foot under your right
leg.
Ensure the outer part of your left leg is on the floor.
Place your right foot over your left leg. Let it stand on the area outside your left hip.
Pressing your right hand against the area behind your right buttock, place your right
upper arm over your right thigh.
Now exhale, and turn towards the inner side of your right thigh.
Stay in this position for about 30 seconds, and then return to the initial position.
Repeat on the other side.
Variations
One variation is keeping your left leg straight instead of wrapping it around your body. You
can perform the rest of the pose as discussed above.
MOST POPULAR
Benefits

Meditation
Stimulates the liver and kidneys.
Stimulates
digestion.
Feet
According to traditional texts, this pose increases appetite.

Caution

Ultimate
Guideinjury,
To Patriji
If you have aThe
back
or spinal
refrain from performing this pose, or perform it only
Meditation
under the supervision of a professional.
Here Is The Video Ardha Matsyendrasana

Back To TOC
[ Read: Ardha Matsyendrasana And Its Benefits ]
8. Vakrasana (Half Spinal Twist Pose)
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Meditation
Feet
Meditation
Image: Shutterstock
How To Do It
Sit down comfortably in a cross-legged position.
Now turn only your lower body towards the right, extending your right leg and bending
your left leg at the knee.
Keeping your left arm down, a little away from your body, bend your right hand and
place it on the outer side of your left thigh.
Stay in this position for about 10 seconds and return to the initial position. Breathe
normally.

Variations
To make the pose a little more comfortable, you can move the bent leg a little further away
from the body.
Benefits
MOST
POPULAR
Helps
reduce fat in the abdominal region.
Strengthens
the spine.
The Ultimate
Guide To Merkaba
Caution
Meditation

Feet
People with serious spinal complaints must avoid performing this pose.
Pregnant
women
andMeditation
people who
What
Is Guided
And have undergone recent abdominal surgery must not
do this What
pose.Are Its Benefits?
Ultimate
Guide To Patriji
Here Is TheThe
Video
Vakrasana
Meditation
Back To TOC
9. Bhujangasana (Cobra Pose):
How To Do It
Lie on the ground such that your forehead touches the ground.
Bend your elbows, and place your palms below your shoulders and close to the body.
MOST POPULAR
Stretch your feet such that the tops of your feet touch the ground.
The
Ultimate
Guide To your
Merkaba
Inhaling
slowly,
straighten
arms and raise your chest. Continue doing this till you
Meditation
have raised your upper body (till your navel) into a curve. Ensure your buttocks and
shoulders are firm.
Stay inFeet
this position for about 20 seconds. Come back to the initial position as you
exhale.
Variations

Bheka bhujangasana
Meditation is one variation. In this pose, instead of stretching your legs straight
backwards, you fold them such that both your soles touch each other. The rest of the pose
remains the same.
Benefits
Relieves stress.
Stretches the chest and abdomen.
According to traditional texts, this pose increases body heat and destroys ailments.
Caution
Individuals suffering from back injury, headache, or carpal tunnel syndrome must
refrain from practicing this pose.
Pregnant women most not perform this exercise.

Here Is The Video Bhujangasana
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[ Read: Bhujangasana And Its Benefits ]
10. Padahastasana:
MOST POPULAR

Meditation
Feet
Meditation
Image: Shutterstock
How To Do It
Stand straight with your feet hip-width apart.
As you exhale, bend from your hips, and touch your feet with your palms. Try to place
your palms under the soles of your feet.
Ensure you dont bend your legs in the process.

Maintain this position for a few seconds.
Return to the initial position.
Variations
Instead of placing your palms beneath your soles, you can try to hold the rear part of your
ankles.
MOST POPULAR
Benefits

Meditation
The abdominal organs are stimulated, thereby improving the digestive health.
LowersFeet
heart beat rate, and relives physical and mental exhaustion.
Caution

Individuals with severe back problems must refrain from performing this pose.
Thesuffering
Ultimate Guide
Patriji
If you are
from To
any
spinal disorder (like slipped disc), dont perform this pose.
Meditation
Here Is The Video Padahastasana

Back To TOC
[ Read: Padahastasana And Its Benefits ]
11. Trikonasana (Triangle Pose)
MOST POPULAR
Meditation
Feet
Meditation
Image: Shutterstock
How To Do It
Stand straight, with your feet hip-width apart.
Turn your left foot slightly towards the right side, and your right foot out by 90 degrees.
Firm your thighs.
As you exhale, extend your torso over your right leg, bending from the hip joint.
Place your right hand on the shin or the floor outside the right foot.
Stretch your left hand towards the ceiling. Ensure its straight.
You can turn your head towards your left hand.
Maintain this pose for about 30 seconds, after which you can come back to the initial
position by inhaling.
Variations
Instead of stretching the top arm towards the ceiling, you can stretch it over your top ear
and parallel to the floor.
Benefits
MOST
POPULAR
Improves
digestion.
Relieves
Thestress.
Ultimate Guide To Merkaba
Meditation
Stimulates organs in the abdomen.

Relieves backache.
Caution
In

Feet

Its neck
Benefits?
caseWhat
you Are
have
pain, dont turn
looking straight ahead.
your neck to look upwards. Instead, keep

Meditation
Individuals having high blood pressure can turn their head downward in the final pose.
Here Is The Video Trikonasana
Back To TOC
[ Read: Trikonasana And Its Benefits ]
12. Paschimottanasana (Seated Forward Bend)
Image: Shutterstock
Got queries regarding health and wellness? Ask the experts at Lybrate. Click
here.
MOST
POPULAR

Meditation
How To Do It
Sit on the
Feetfloor with your legs straight before you.
Draw your groins inside.
As youWhat
inhale,
keeping
your front
Is Guided
Meditation
Andtorso long, bend forward from the hip joints. You can
stretch till you are able to hold your feet with your hands. If thats not possible, loop a
strap around your feet, and hold the strap firmly.
Maintain
the position for about one minute, after which you can return to the initial
Meditation
position.
Variations
Urdhva mukha paschimottanasana is one variation. Here, you lie on your back, exhale,
bend your knees, and bring them to your torso. As you inhale, extend your heels towards
the ceiling. Now, exhale, and keeping your feet above your head, swing them towards the
floor.
Benefits
Improves digestion.
Soothes anxiety and reduces fatigue.

Relieves stress.
According to traditional texts, this pose can increase appetite and reduce obesity.
Caution
Individuals suffering from back injury must perform this pose under the supervision of a
professional.
Here Is The Video Paschimottanasana
MOST POPULAR
Meditation
Back To TOC
[ Read: Paschimottanasana And Its Benefits ]
13. Shirshasana (Headstand)

Feet
Meditation
Image: Shutterstock
How To Do It
Ensure you use a folded blanket to pad your head and forearms.
Kneel on the floor. Lacing your fingers together, place your forearms on the floor
(ensure they are shoulder-width apart).
Place the crown of your head on the floor.
As you inhale, lift your knees off the floor. Move your feet closer to your elbows with
your heels elevated.
Lift through your top thighs, firm your shoulder blades, and lift your feet away from the
floor. Ensure you take both your feet up at the same time.
MOST POPULAR
Firm your tail bone as the legs rise to become perpendicular to the floor.
The heels
Ultimate
Guide To
Press the
towards
theMerkaba
ceiling.
Meditation
Firm your outer arms inward and soften your fingers. Keep your weight evenly
balanced on both the forearms.
As a beginner,
you can try holding this pose for about 10 seconds. You can then return
Feet
to the initial position as you exhale. Ensure both your feet touch the floor at the same
time. What Is Guided Meditation And
Variations

Meditation
Eka pada shirsasana is one variation. Here, you lift your left leg and move it perpendicular
to the floor. Move your right leg parallel to the floor. Stay in this pose for about 10 seconds,
after which you inhale and swap the positions of your legs.
Benefits
Tones the abdominal organs and improves digestion.
Strengthens the arms, legs and spine.
Calms the brain and relieves stress.
Caution
People with problems related to neck, heart, and blood pressure must not perform this
pose.
Pregnant women must refrain from performing this pose.
Individuals with back injury and headache must not do this exercise.
Since it is an intermediate to advanced pose, individuals must not perform this without
prior experience, or without the supervision of a professional.
Back To TOC
[ Read: Shirshasana And Its Benefits ]
14. Sarvangasana (Shoulder Stand)
MOST POPULAR

Meditation
Feet
Meditation
Image: Shutterstock
How To Do It
Stack a couple of thick blankets over one another.
Lie on the blankets with your shoulders supported and your head placed on the floor.
Place your arms beside your body and bend your knees.
Press your arms against the floor, and start to push your feet away from the floor.
Continue lifting your feet so that the knees come towards your face.
Stretch your arms out, bend your elbows, and bring them close to each other.
Spread your palms on your back. Ensure your torso is perpendicular to the floor.
As you inhale, lift your bent knees towards the ceiling and straighten them.
Try lifting your upper spine from the floor, and stare at your chest.
Maintain this position for about 30 seconds, after which, upon exhalation, you can
come down by bending your knees and rolling back your torso slowly onto the floor.
Variations
MOST
POPULAR
Eka pada
sarvangasana is one variation. Lift your left leg and move it perpendicular to the
floor. Move your
right leg
parallel
to the floor. Stay in this pose for about 10 seconds, after
The Ultimate
Guide
To Merkaba
Meditation
which you inhale and swap the positions of your legs.

Benefits

Feet
Stimulates
thyroidMeditation
glands and
Whatthe
Is Guided
And abdominal organs.
What
Are Its Benefits?
Improves
digestion.
Reduces fatigue.

Meditation
Tones the legs and buttocks.

Caution
People with problems related to neck, heart, and blood pressure must not perform this
pose.
Pregnant women must refrain from performing this pose.
Individuals with back injury and headache must not do this exercise.
Since it is an intermediate to advanced pose, individuals must not perform this without
prior experience, or without the supervision of a professional.
Back To TOC
[ Read: Sarvangasana And Its Benefits ]
15. Halasana (Plow Pose)
MOST POPULAR
Meditation
Feet
Meditation
Image: Shutterstock
How To Do It
Attain the sarvangasana pose.
Once done, bring your legs downwards from over your head.
Let your arms stretch back to support your position.
Variations
Attain the halasana pose. Exhale, and walk your feet to the left as much as possible. Stay in
the position for about 30 seconds, after which you can walk your feet in the other direction.
Benefits
Reduces stress and fatigue.
Stimulates abdominal organs.

Calms the brain.
Caution
Individuals suffering from diarrhea or neck injury must not perform this pose.
If you have asthma or high blood pressure, practice the pose with your legs supported
MOST POPULAR
on props.
Thewomen
Ultimatemust
Guidenot
To Merkaba
Pregnant
perform this pose.
Meditation
Here Is The Video Halasana

Feet
16. Virabhadrasana
(Warrior Pose)
Meditation
Image: shutterstock
How To Do It
Back To TOC
[ Read: Halasana And Its Benefits ]
Stand straight on the floor.
Exhale, and jump your feet about four feet apart.
MOST POPULAR
Raise your hands such that they are perpendicular to the floor and parallel to each
other. The Ultimate Guide To Merkaba
Meditation
Turn your left foot (if your left is forward) in by about 45 degrees to the right, and your
right out by 90 degrees to the right.
Exhale,Feet
and rotate your torso to the right.
Again exhale, and bend your right knee such that the shin becomes perpendicular to
the floor.
Ground down through the back foot.
Spread the palms against each other.

You

Meditation
can
tilt your head back and look
at your thumbs.
Stay in this position for about 10 seconds and return to the initial position.
Repeat with the other leg.
Variations
Instead of raising your arms above your head, you can rest them on your hips. And once
you have bent your forward knee, swing your arms behind your torso, and clasp them.
Benefits
Stretches your belly, lungs, and chest.
Strengthens the muscles at the back.
Strengthens the thighs, calves, and ankles.

Caution
People with high blood pressure and heart problems must refrain from performing this
pose.
Individuals with shoulder problems must keep their arms parallel to each other.
Individuals with neck problems must keep their head in a neutral position and not look
upwards.
Back To TOC
MOST POPULAR
17. Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe
Pose)

Meditation

Feet
Meditation
Image: Shutterstock
How To Do It
Lift your left knee towards your belly.
Drive your left arm through your left inner thigh and hold the outside of your left foot.
Inhale, and extend your left leg forward.
Ensure you straighten the knee as much as possible.
Breathe steadily, and hold this position for about 30 seconds.

Inhale, and swing back the left leg to the center.
Repeat with the other leg.
Variations
MOST
POPULAR
One variation
is lying down on the floor and performing the same pose.
Benefits

Meditation
5 Best
Yoga Asanas For Strong
Improves
balance.
Feet
Strengthens legs, ankles, and the backs of the legs.

Caution

The Ultimate
Patriji or lower back must not perform this pose.
Individuals with
injuries Guide
to theTo
ankles
Meditation
Back To TOC
18. Garudasana:
Image: Shutterstock
How To Do It
MOST
POPULAR
Stand
straight.
Bend your
knees slightly
and
lift your left foot.
The Ultimate
Guide To
Merkaba
Meditation
Balancing on your right foot, bring your left thigh over your right.
Take your left foot over the calf of your right foot and onto the right shin.
StretchFeet
your arms forward, ensuring they are parallel to the floor.
Cross your arms before you, such that the right arm is above the left.
What
Is Guided
Bend the
elbows,
andMeditation
wrap theAnd
right arm around the left till both the palms are facing
each other.
Raise the forearms such that they are perpendicular to the floor.
Stay this
way for about 15 seconds, after which you can unwind your arms and legs
Meditation
and return to the initial position.
Variations
After attaining the final position of garudasana, exhale and bend your torso forward, such
that you press your forearms against the thigh on the top. Hold for a few breaths, and come
back up as you inhale.
Benefits
Improves concentration and sense of balance.
Strengthens the ankles and calves.
Stretches the thighs, shoulders and upper back.

Caution
Individuals with knee injuries must refrain from performing this pose.
Back To TOC
[ Read: Garudasana And Its Benefits ]
19. Vasisthasana (Side Plank Pose)
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Meditation
Feet
Meditation
Image: Shutterstock
How To Do It
Lie down on the ground on your right side.
Ensure your legs are over one another.
Now, stretch your right arm and elevate your body. The idea is to support your body on
your right hand.
Stretch your left arm outwards towards the ceiling.
Turn your head upwards and look at your left thumb.

Stay in the position for about 10 seconds.
Return to the initial position and repeat on the other side.

Variations
One variation is that once you have attained the final position, raise the top leg such that it
is perpendicular to the floor. Hold the position for a few seconds and then return to the initial
MOST POPULAR
position. Repeat on the other side.

Benefits

Meditation
Stretches
the belly, arms, and legs.
Feet
Improves your balance.
Caution

The Ultimate
Guide To with
Patrijitheir wrists, elbows, or shoulders must avoid this pose.
Individuals who
have problems
Meditation
Back To TOC
[ Read: Vasisthasana And Its Benefits ]
20. Ardha Chandrasana (Half Moon Pose)
Image: Shutterstock
MOST
POPULAR
Stand straight with your feet hip-width apart.
StretchThe
your
right arm
outward,
and bend your torso to the right.
Ultimate
Guide
To Merkaba
Meditation
Continue doing till you touch the floor with your right hand.
Simultaneously, lift your left leg into the air, such that it forms a straight line with your
torso. Feet
Stretch your left hand straight upward.
What
Guided Meditation
Maintain
thisIsposition
for aboutAnd
30 seconds, and return to the initial position.
Variations Meditation
After attaining the final position, lift your lower hand away from the floor, and place it on the
standing thigh. Stay this way for about 15 seconds, and return to the initial pose.
Benefits
Strengthens the abdomen, thigh, buttocks, and spine.
Improves digestion and balance.
Relieves stress.
Caution
Individuals with neck problems must not turn their heads to look upwards.
People with headache, low blood pressure, and insomnia must not perform this pose.
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[ Read: Ardha Chandrasana And Its Benefits ]
21. Utkatasana (Chair Pose):
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Meditation
Feet
Meditation
Image: Shutterstock
How To Do It
Stretch your hands up in the air.
Bend your knees and come down, such that your thighs are parallel to the floor
(assume you are sitting on a chair).
Stay in this position for about 15 seconds, and then return to the initial position.
Variations
After bending your knees, lift onto the balls of your feet and lower your buttocks down on
your raised heels. Extend your arms forward, such that they are parallel to each other and
the floor.
Benefits
Stimulates the abdominal organs, diaphragm, and the heart.
Stretches shoulders and chest.
MOST
CautionPOPULAR
Individuals

Meditation
with
head, low blood pressure,
or insomnia must stay away from this pose.

Feet
Back To TOC
[ Read: Utkatasana And Its Benefits ]
22. Tittibhasana (Fire Fly pose):

Meditation
Image: Shutterstock
How To Do It
Squat on the floor with your feet a little less than shoulder-width apart.
Bring your torso between your legs.
Bring your upper arm and shoulder beneath the back of your right thigh. Place your left
hand on the outer edge of your left foot.
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Repeat this on the other side.
The Ultimate
Guide
Toas
Merkaba
Lift yourself
carefully,
and
you do so, press your hands into the floor, and slowly lift
Meditation
your feet (your weight must be off your feet and onto your hands). Inhale, and stretch
your thighs out to the sides as much as possible. Try to keep your legs parallel to the
floor. Feet
Straighten your arms, hollow your chest, and widen your shoulder blades.
Is Guided
And
Gently What
lift your
head Meditation
and look forward.
Keep breathing slowly, and maintain the pose for about 15 seconds.
Exhale, and bring your feet down to the floor.
Variations

Meditation
Instead of letting your feet stay in the air, you can bend your knees and let the soles of your
feet touch each other.
Benefits
Tones your belly.
Stretches the back torso.
Strengthens the arms and wrists.

Improves balance.
Caution
Individuals who have problems with their shoulders, elbows, wrists and lower back must not
perform this pose.
Back To TOC
23. Ardha Chakrasana (Half Wheel Pose)
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Meditation
Feet
Meditation
Image: Shutterstock
How To Do It
Stand with both your feet together, and arms by the sides of your body.
Inhale, and raise your arms over your head. Ensure the palms face each other.
Exhaling slowly, push your pelvis forward, and bend backwards. Remember to keep
your arms in line with your ears as you do this.
Your elbows and knees must be straight. Lift your chest towards the ceiling.
Stay in this position for a about 15 seconds, after which you can inhale, and come
back to the initial position, keeping your arms overhead.
Exhale, and bring your arms down.

Benefits
Stimulates abdominal organs and aids digestion.

Helps treat lower back pain.
Regulates blood pressure.
Increases lung capacity.
Caution
MOST
POPULAR
Individuals
suffering from peptic ulcers or hernia must refrain from performing this
pose. The Ultimate Guide To Merkaba
Meditation
Pregnant women and people with spinal or hip problems must stay away from this
pose.

Feet
Back To TOC
24. Adhomukha Svanasana (Downward Facing Dog Pose)

Meditation
Image: Shutterstock
How To Do It
Come down to the floor on your hands and knees.
Ensure your knees are set directly below your hips, and your hands a little ahead of
your shoulders.
As you exhale, raise your knees from the floor.

Initially, lift your heels away from the floor.
MOST POPULAR
Lengthen your tail bone away from the back of your pelvis, and lift your sitting bones
The
Ultimate
towards
the
ceiling.Guide To Merkaba
Meditation
Exhale, and push your top thighs backwards.

Straighten your knees.
Firm your
Feetshoulder blades, and keep your head between your upper arms .
Stay in this pose for about a minute.
Is Guided
Meditation
Exhale.What
Bend
your knees
to theAnd
floor, and return to the initial position.
Variations

Meditation
After you have attained the final position, inhale, and raise your right leg backward such that
it is in line with your torso. Hold for 30 seconds, and then exhale and release. Repeat with
the other leg.
Benefits
Improves digestion.
Relieves fatigue and back pain.

Energizes the body.
Calms the brain and relieves stress.

Caution
Pregnant women must not perform this pose.
In case you high blood pressure or headache, support your head on a bolster,
ensuring your ears are level between the arms.
Dont perform this pose if you have diarrhea or carpal tunnel syndrome.
There is no doubt these exercises can help you burn fat and become slim. But in addition,
there are a couple of other things you must keep in mind.
Back To TOC
MOST POPULAR
[ Read: Adhomukha Svanasana And Its Benefits ]
Pranayama:

Meditation
These yoga postures for weight loss can undeniably help you in losing extra pounds and
make you look
slimmer. But they are more effective when done along with pranayama.
Feet
Pranayama is a breathing exercise that involves controlling your breath. Follow the below
What Is
Meditation
And
mentioned steps
toGuided
practise
pranayama:
Take a deep breath.
Now close
your right nostril with the thumb of the right hand.
Meditation
Inhale with the left nostril and exhale with the same. Try breathing with both the nostrils
one by one.
Always inhale slowly. This helps in clearing the nasal passage.

Those having breathing problems have to consult a doctor before practicing this. You can
also practice anulom-vilom, which means alternate breathing exercise.
Yoga is considered as an effective weight loss option as it is a mixture of warm-up
exercises, asanas, and breathing techniques. Pranayama increases the metabolic rate, and
hence, burns your calories at a much faster rate. It generates heat in your body and also
increases blood circulation.
In addition, it also has been found that pranayama makes the skin glow.
Dietary Habits
Diet is an important component while practicing asanas and pranayama for weight loss.
One of the best aspects of yoga is that diet is a main part of it. After you have lunch, you
can practice yoga after a gap of four hours. You have to control your food intake. You also
have to follow a specific diet plan which will help in reducing unnecessary calories. Certain
foods can also help you in this process.
Yoga and breathing exercises should always be performed on an empty stomach.
MOST
After youPOPULAR
finish the weight loss yoga session, always chant Aum or Om 11 times loudly.
The vibrations
it creates
you a pleasant feeling and keep your body rejuvenated
Thethat
Ultimate
Guide give
To Merkaba
Meditation
throughout the day. Also, this chanting can be done in the beginning of a yoga class along
with other prayers and mantras.

Feet
Are you planning to include yoga in your workout routine to lose weight? Then do try these
above mentioned
asanas,
and And
breathing exercises for weight loss. Happy practicing!
What Istips,
Guided
Meditation
Do leave us a comment below. We would love to hear from you!

Meditation
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Barbara Laurie
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Yoga is one of the great exercise that can make you lose weight ans can keep your body fit.

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The Ultimate Guide To Merkaba

What Is Guided Meditation And

Home Articles Health and Wellness Yoga

RAVI TEJA TADIMALLA

Top 24 Best Yoga Asanas For Losing

3. Dhanurasana (Bow Pose)

4. Shalabhasana (Locust Pose)

6. Pawanmuktasana (Wind-Releasing Pose)

10. Padahastasana (Standing Forward Bend Pose)

12. Paschimottanasana (Seated Forward Bend)

14. Sarvangasana (Shoulderstand)

16. Virabhadrasana (Warrior Pose)

18. Garudasana (Eagle Pose)

19. Vasisthasana (Side Plank Pose)

5 Best Yoga Asanas For Strong

20. Ardha Chandrasana

23. Ardha Chakrasana (Half Wheel Pose)

24. Adhomukha Svanasana (Downward Facing Dog Pose)

1. Setu Bandh (Bridge Pose)

1. Best Weight Loss Programs

6. Best Diet To Lose Weight Fast

2. Natural Weight Loss

7. Quick Weight Loss Diets

The Ultimate Guide To Merkaba

5. Lose Weight In A Week

What Is Guided Meditation And

8. Diets For Fast Weight Loss

The Ultimate Guide To Patriji

Gives a good stretch to the chest, abdomen, neck, and spine.

2. Bhekasana (Frog Pose)

Stretches the abdomen and the chest.

Stimulates the abdominal organs.

The Ultimate Guide To Merkaba

3. Dhanurasana (Bow Pose)

Lie quietly for a few seconds.

5 Best Yoga Asanas For Strong

What Are Its Benefits?

The Ultimate Guide To Patriji

Stretches and strengthens the abdomen and chest.

Stimulates the organs of the neck and abdomen.

4. Shalabhasana (Locust Pose)

The Ultimate Guide To Patriji

Push your arms towards the ceiling.

Relieves stress and improves posture.

The Ultimate Guide To Merkaba

back injury must refrain from performing this pose.

Here Is The Video Shalabasana

What Is Guided Meditation And

teaches you to be still and calm under challenging

The Ultimate Guide To Patriji

5. Nauka Chalan (Boat Pose):

Lift through your breastbone and lean back slightly.

What Are Its Benefits?

The Ultimate Guide To Patriji

Relieves stress and improves digestion.

Here Is The Video Navasana

The Ultimate Guide To Merkaba

What Is Guided Meditation And

5 Best Yoga Asanas For Strong

There are two

Are Its Benefits?

one of your legs instead of both.

The Ultimate Guide To Patriji