Obesity is a widely prevalent condition - a result of modern lifestyle. The increased weight also increases the vulnerability of the body to several diseases like high blood pressure, heart ailments, diabetes, breathing problems, and even some forms of cancer.
Besides healthy eating, exercise is the way to lose weight and stay fit. Taking up yoga for weight loss is a good option - it is easy on your body, and you can do it anywhere and at a low cost - you don't need expensive gym memberships or exercise equipment - you can start on a simple exercise mat.
For those looking to break into yoga for weight loss, here are a few easy yoga positions for beginners that can be tried even by the novices:
Surya Namaskar -Surya Namaskar literally means sun salutation. Stand straight with arms folded at chest in the form of a Namaste (or namaskar in Sanskrit). Then, taking a deep breath, lift up your hands and stretch them backwards as far as possible, bending at the waist, and inhaling all the while. Hold on to this position for a while, and then straighten up, exhaling at the same time.
Tadasana or Mountain Pose -This is again a very simple, but effective pose. Just stand straight with legs and feet together, with your hands along your body and palms facing front. Next, spread your toes and press against the floor, employing the thigh and belly muscles to create the downward pressure. This posture strengthens the core and thigh muscles.
Katichakrasana or Standing Spiral Twist - Stand straight with your feet together, and raise your arms - with fingers interweaved - except the thumb and forefinger. With an intake of breath, lengthen your body, stretching it upwards and to the left at the same time. Return to straight position while exhaling. Repeat the routine for the right side. This asana strengthens the core muscles.
Adho Mukh Savasana or Downward Facing Dog Plank - Kneel down on your knees and hands, with the arms placed slightly wider than shoulder width. Take a deep breath, and while inhaling, raise your hips and maintain the position for a few seconds. Then exhale and lower your hips to the normal, horizontal position. Then inhale and form a plank by keeping your back and hip straight, and arms stretched. Hold for a few seconds, and then release. This exercise strengthens the core, hip and shoulder muscles. It helps you to shed extra weight of your body and help you in your weight loss program.
Modified Chest Opener Pose -This is a slightly modified version of the classical chest-opening pose. You will need to lie down on your back over two yoga blocks, one placed below the head, and the other below the chest. The knees should be bent at an angle, with feet planted on the ground. Raise your arms vertically, and open them outwards till the chest level. Hold this pose, breathing deeply and relaxing your body.
So, these were the five easy asanas or yoga positions for beginners that can help you start with a gentle routine to lose weight naturally. But remember that exercise is just one part of the equation - you should also take care of your diet, sleep well and think positively to get the best results.
As a beginner, you can try simple postures like standing poses, sitting posture, twisting postures, spine postures, supine postures that surely improve flexibility and balance in your body. As you gradually get used to practicing yoga you can try more complex asanas, bandhas, kriyas and mudras that would take you to greater heights in yoga practice. Making yoga a part of your life along with weight loss diet not just offers physical fitness but also helps you lead a healthy lifestyle finding the real purpose of life. You can lose weight naturallywith fixed yoga sessions daily.