Many of us have experienced that we are not happy with the way we look because of some extra body weight. We neither feel healthy nor fit. On the contrary, we feel sluggish and dull. Our physical health also affects our mental health. One who is physically healthy will be able to participate in spiritual practices with a fresh and joyful mind.

So how can we shed off some weight?

We must understand that passion, dedication and commitment are crucial, as they will enable us to get the best results. To best implement the following practices for weight reduction, there is one underlying condition: they must be practised daily, not according to our moods.

Parighasana (Gate Pose) – An asana for waist reduction

Kneel on the floor. Stretch your right leg out to the right.
Keep your left knee directly below your left hip with the thigh perpendicular to the floor. Align your left knee and right heel.
Inhale and raise your left hand up.
Exhale and bend towards the right side over your right leg. The right hand will rest on the right leg.
Extend the left arm and hold the position for 6-8 breaths.
To release, inhale and bring the torso upright. Exhale and release the arms.
Repeat on the left side.

Kailashasana (Pose of Kailash) – An asana for reduction of thighs

Place your legs 3-4 feet apart.
Open both of your feet to 45 degrees with toes outward.
Inhale and lift both hands into Namaskara Mudra above the head.
Exhale and bend your legs, bringing your trunk down and keeping your back straight.
Hold the position for 6-8 breaths.
To release, inhale, straightening the legs and raising the body.
Exhale and release the arms.

Chaturanga Dandasana (Four-Limbed Staff Pose) – An asana for abdomen reduction

Sit in Vajrasana.
Inhale and come to a tabletop position with palms and knees on the floor, shoulder width apart.
Exhale and straighten the legs creating a plank with the body.
Look up and hold the position for 6-8 breaths.
On the last exhalation, drop the knees back to the floor.
Come back to Vajrasana.

Surya Mudra

Who would have thought that through simple hand gestures one could also reduce weight? Indeed it is true! This is the philosophy of Mudra. For weight reduction, sit in Surya Mudra for 30 minutes after every meal. To form this mudra, first extend all the fingers and then place the tip of your ring finger against the base of the thumb. Gently bring pressure upon the ring finger using your thumb. This mudra can be performed with both hands.

The following additional lifestyle tips will also assist in healthy weight loss:

Eat a diet with lots of fibre and protein.
Chew each mouthful of food for 15-20 times before swallowing.
Keep a one-hour gap before drinking water after your meal.
Don’t overeat when stressed.
Don’t miss breakfast and have a light dinner.
Stay hydrated! Drink 3-5 litres of water daily.
Avoid oily, processed, and junk food.
Stay away from soft drinks and sweets.
Keep 1/3rd of your stomach space free at all times.

Remember to love yourself throughout the journey as weight reduction is also a mental journey along with a physical one. Make it fun! Enjoy every step and don’t forget to smile.