Reduce Weight with Asana
Asana is the best way to prevent & control obesity.
Following Yoga techniques can be practiced
effectively to reduce the weight.
1. Surya Namaskar or Sun Salutation
2. Urdhva hastottan asana
3. Ek Pad Utanasana
4. Uttanopad asana
5. Pada Sanchalasana (Bicyling)
6. Drut uttanpadasana
Surya Namaskar or Sun Salutation
Surya Namaskar or Sun Salutation
is the best way to burn the calories
and reduce weight.
It is a set of 12 yoga asana (postures)
that helps to keep your body in shape
and mind calm and healthy.
Surya Namaskar should be done
empty stomach in the early morning.
It is useful for the people of all ages
from kids to old people.
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Urdhva hastottan asana
Stand erect, heels joined. Interlock
your fingers and slowly raise your
hands up while inhaling.
Exhale and bend to the left at the waist.
Hold the position as long as you can,
Then inhale and bring the body back
to erect position.
Repeat for the right side. Repeat the
asana 6-8 times.
Ek Pad Utanasana
Lie on the back, keep the heels together
& put the hands on the floor by the side
of the body.
Inhale slowly, stretch one of the feet
forward and lift the tight leg up.
Hold the breath. Remains in this
position for six to eight seconds and
bring the leg down while exhaling.
Practice this exercise with the other leg.
In the beginning, this asana should be
practiced four times with each leg.
After practice, one can practice this
asana for more times with each leg.
Uttano pad asana
Lie down in shavasana, Inhale & start
raising your legs up to 30 degrees.
Continue normal breathing & bring down
your left leg slowly till the heel touches
Now inhale & start raising your left foot
till it joins your right foot, keep it up &
bring down your right leg slowly till the
heel touches the floor & relax.
Repeat the same with your right leg. Keep
the knees straight & toes out stretched
and slowly bring both feet down till both
heels touch the floor and relax.
Lie down on the floor or hard bed on your back, put the
hands on the floor by the side of the body facing palm
upward and raise your left leg and make a big zero by
rotating it in a clockwise direction from the hip joint.
Continue to make 8-10 circles without touching the
ground at all.
After rotating in clockwise direction, rotate the same leg
in anticlockwise direction for 8-10 rounds. Relax for
some time & repeat the same exercise with your right
Take normal breath. This asana can also be performed
with both the legs at a time but those suffering from
backache, slip disc, sciatica, high blood pressure and
heart diseases should do this asana with only one leg at a
Stretch your body and keep it taut.
Inhale and raise both legs slowly
while putting pressure on your hands.
Align your legs at 90° to the floor and
then exhale and slowly bring them
However, just before touching the
ground, raise both legs back up.
Repeat this procedures 8-10 times or
till you feel tired.
1. All the asana and exercise should be learned from any guru
and be practiced under his guidance.
2. Take precaution that you gradually start your asana &
exercises not at once.
3. These yoga asana should be avoided by persons suffering
from the high blood pressure, serious heart conditions.
4. Those suffering from back problems such as Sciatica and
Slipped disc should not do the bending postures of surya
namaskar & do the other asana with one leg at a time.
5. Pregnant women and those who are having other medical
conditions should consult the qualified doctor before
doing these asana.
Health Benefits of these asana
Regular exercises, yoga and meditation are also very
useful in controlling following psychological factors:
5. Disease due to heredity and genetic reasons