Asanas to Get Back in Shape – Part 1

yoga asanas

Believe it or not weight gain has little or nothing to do with your fat intake. Fat is essential for the upkeep of our body that needs it and clearly identifies it. The real culprit behind weight gain is toxins in your body – substances your body cannot identify and so cannot process.

In order to lose weight, all we need to do is to reduce exposure to toxins and lose the ones already in our body. We’re sharing a series of Asanas that’ll help you detox inside out. Along with this routine, have oodles of fruit and herb infused water everyday and of course avoiding an unhealthy diet is a must.

Swaying Palm Tree Pose (Tiryaka Tadasana)

Stand with your feet about shoulder-width apart. Interlace your fingers and lift your arms up. Inhale and stretch your torso from the pelvis to the fingers. Now exhale, bend sideways from the waist to the right and hold for 10-15 seconds. Try not to bend forward or back and stretch fully from the obliques to the tip of your fingers keeping your arms parallel and close to your ears. Inhale, come back to the centre, pulling yourself up. Exhale, bend to the left and hold for 10-15 seconds. Practice for a minute.

Benefits

  • Tones your waist from the sides.
  • Improves digestion and excretory processes.
  • Spinal nerves are decongested, improving blood circulation and preventing back and neck related issues.
  • Improves posture.

Waist Rotation (Kati Chakrasana)

Stand with feet about shoulder width apart. Extend your arms forward, twist to the right, wrap your left hand on the back of your shoulder and your right hand behind your left obliques. Then twist to the left switching the position of both arms. With every twist, try to turn a bit more by stretching your sides and pushing your shoulders back with the opposite hand. Perform this motion rhythmically for a minute.

Benefits

  • Tones the neck, shoulders, waist, back and hips.
  • Opens up the neck and shoulders.
  • Strengthens the abdominal muscles and lower back, aiding in back and neck pain relief.
  • Helps relieve constipation.
  • Relaxes the body and mind.

Downward Dog (Adho Mukha Svanasana)

Start in table position with your wrists directly below your shoulders and knees directly below your hips. Spread your fingers and press your index finger and thumb down firmly. Now press your hand down, tuck your toes in and lift your hips up. Keep your legs straight and don’t bend your knees. Pull your pelvis floor up and push your shoulders down, stretching your whole torso and arms like a dog stretches itself (hence the name!). Try to push your heels towards the floor if that feels ok. Align your ears with your upper arms. Relax your head, but do not let it dangle. Breathe deeply and hold this posture. Perform this posture for a minute.

Benefits

  • Stretches the hamstrings, shoulders, calves, armpits, hands and spine while building strength in the arms, shoulders and legs.
  • Improves digestion and helps remove constipation.
  • Relieves back pain.
  • Stimulates blood and energy circulation in the entire body, especially between the shoulder blades and towards the brain.
  • Improves memory, concentration and relieves stress and breathing problems.
  • Energizes and rejuvenates the entire body.

Frog Pose (Mandukasana)

Sit with your legs folded, heels below your buttocks and back comfortably straight. Close your hands in a fist with the thumbs inside. Press your belly on both sides of your navel with the fists and the root of the thumbs pointing inwards. Take a deep inhalation, exhale and bend forward, resting your chest on your thighs. Look straight ahead and keep your head straight. Hold this position for 10-15 seconds and repeat. Perform this posture for up to a minute.

Benefits

  • One of the best postures to improve the digestive, excretory and female reproductive systems.
  • Keeps gastric issues at bay and helps control weight.
  • Tones the thighs and hips.
  • Helps alleviate ankle, knee and back pain.
  • Benefits those with cardiovascular diseases or diabetes.

Locust Pose (Shalabhasana)

Lie down on your belly and straighten your whole body by stretching in both directions. Make a fist of both your hands behind your lower back. Inhale and lift your head, shoulders, chest and legs up in one go but gently. Pull your chest up further by pulling your hands back, resting on your belly. Hold this posture for about 10 seconds and relax. Repeat three times.

Benefits

  • Tones and normalizes functioning of the liver, stomach, bowels and other abdominal organs.
  • Provides relief from flatulence, constipation and indigestion.
  • Strengthens the lower back and pelvic organs.
  • Provides relief from backache and mild sciatica.

This Blog is contributed by Dr. Rimpy kanwar. She has more than 8 years of working experience in the field of Physical Therapy. Her expertise lies in ortho-neuro and Pulmonary rehabilitation cases. 

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