Yoga Tailored For All – Asanas for Plus Size People Are you struggling with some extra weight on your body? Through our faulty lifestyles, we have become slaves to our minds, which in turn cause stress. Although yoga’s aim is not weight reduction, the practise of certain asanas aid in doing so. These asanas help lower cortisol levels in our bodies, which results in weight loss naturally. So try out these yogic postures to become a lighter version of yourself. What Utkatasana (with movement) Why this Name The name is derived from the Sanskrit words ‘utkat’ which means ‘fierce’ and ‘asana’ which means ‘pose’. It is also known as the ‘Fierce Pose’, the ‘Lightning Bolt Pose’ and most commonly, the ‘Chair Pose’. How to do it Begin in Tadasana. Separate your feet, about shoulder-width distance apart. Inhale and raise your arms up, palms parallel and facing each other. Exhale and gently bend your knees, pushing down the pelvis. You will feel as though you are sitting on a chair. Inhale and lift up again. Exhale and bend back to Utkatasana. Perform 10-15 rounds of this movement at your own pace. To release the pose, inhale back up from Utkatasana and exhale. Release and come back to Tadasana. Which Benefits Stretches the hips, spine, chest and shoulders. Strengthens the legs, especially the thighs, knees and ankles. Improves balance and focus. Works on the abdomen muscles. Relieves back pain. Strengthens the immune system, torso and lower back. What Parighasana Why this Name The name of the posture is derived from the Sanskrit words ‘parigha’ which means ‘beam’ (used to shut the doors of a gate) and ‘asana’ which means ‘pose’. It is therefore commonly known as the ‘Gate Pose’. How to do it Kneel on your mat, keeping the toes curled. Stretch your right leg out on the right side placing your foot in line with the left knee. Ensure that the knee cap of your right leg faces the ceiling and the entire foot is grounded on the floor. Inhale and stretch your left arm overhead. Exhale and gently bend over to the right side. Allow the right hand to rest on your right shin. Hold this position for 6 to 8 breaths. To release, inhale raising the torso up and exhale, relaxing the arms. Repeat this pose on the other side. Which Benefits Helps reduce the excess mass around the waist region. Opens up the chest and shoulders. Stretches the hamstrings, calves and torso. Strengthens the abdominal muscles. Stimulates the lungs thereby assisting in breathing. Other Tips Practice Surya Bhedana Pranayama. Perform Surya Mudra daily. Perform 10 rounds of Surya Namaskar daily. Daily drink at least 3 litres of water. In the modern world, obesity has become a risk to our lives. Research has shown how some extra kilograms affect our lifespan too. Let us protect ourselves from any such danger and give the body what it needs by taking care of it, the healthy way. Remember, practice makes it perfect! Quotes The best way to express gratitude is by spreading happiness to others. To reach the witnessing state, begin with glad acceptance. Inner work is possible only when you have the inner inclination to purify yourself. Spending quality time with God daily, creates space for virtues like love, kindness, and peace to blossom in your heart. View All #SadguruWhispers Inner work is possible only when you have the inner inclination to purify yourself. Select category for which you wish you receive updates via email - SRMD Updates Wisdom Updates Subscribe for updates
