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!