If your introduction to Yoga is new, then you need to understand that there are few very effective Yoga postures especially for weight loss that need minute attention to practice those at home comfortably. There are more than 300 positions in Yoga, but you can practice these 10 asanas to start your Yoga session in the right direction. Practice these 10 asanas for 5-10 breaths each to get an effective result.
Mountain pose or say Tadasana is like mother of all standing poses. To do this posture perfectly, first stand with your feet together and press down all your toes as you spread them open on the ground. Firm your thighs and lift you kneecaps, while doing this draw your abdominals in and up and at the same time lift your chest and press your shoulders down. Keep your palms facing inwards toward the body. Hold the posture for 5-8 breaths.
2 KapalBhati Pranayama
Regular practice of Kapal Bhati pranayama detoxifies all the systems in our body. To do KapalBhati sit erect, place your hands on the knees and palms open to the sky. And now rapidly inhale and exhale. While exhaling, pull your stomach and navel in back towards the spine. Do as much as you comfortably can.
3 Adho Mukha Svanasana
Adho Mukha Svanasana helps strengthen the shoulders, arms, and legs. Align your body in a tabletop position with your shoulders directly over your wrist. Align your hips over your knees and curl your toes under and lift your hips upwards. Keep your spine flat and extend the backs of the legs as far as the hamstrings allow. Spread your fingers wide and look at your feet.
4 Ardha Halasan
Lie down in supine position, Join both legs and keep your hand with the thighs. Now, start slowly breathing in and raise one leg and align at 90-degree angle to the ground. Hold in the breath and stay in this position as long as you can. Now, breathe out and bring back your leg to the ground.
Bhujangasana increases the flexibility of the spine. Lye face-down on the floor with your legs spread a few inches apart extended behind you. Place your hands under your shoulders and hug your elbows into the sides of your body. Press down through the tops of your feet and your pubic bone. Keep your toes spread. Now inhale and gently lift your head and chest off the floor. Keep your lower ribs on the floor.Draw your shoulders back and your heart forward, while keeping your shoulders away from your ears. Now, straighten your arms lifting your chest off the floor. Press the tops of your thighs down firmly into the floor.
6 Anulom Vilom
In Anulom Vilom breathing is done only through one nostril alternatively. While doing this process, close the other nostril using the fingers. The thumb is used to close the right nostril and the ring finger is used to close the left nostril.
7 Setu Bandhasana
Lie on the floor in the supine position and bend your knees and set your feet on the floor, keeping heels as close to the sitting bones as possible. Exhale and, push your tailbone upward toward the pubis, and lift the buttocks off the floor while keeping your buttocks firm. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders. Stay in the pose from 30 seconds to 1 minute. Release the position with an exhalation, while rolling the spine slowly down onto the floor.
8 Ananda Balasana
Ananda Balasan calms the mind and de-stress the body. Lie flat on your back on the ground and lift your legs up while inhaling. Bring both your knees close to your chest and hold your big toe. To deepen your stretch gently open up your hips and widen your legs.
Natarajasana must be practiced on an empty stomach. You must have your meals four to six hours before the practice so that the food is digested and the energy is ready to be expended. First, stand in Tadasana and then breathe in and lift your left foot, such that the heel is placed towards the left buttock and your knees are bent. Your entire body weight must be placed on your right foot. Now, push the ball of the right thigh bone into the hip joint, and pull the kneecap up so that your standing leg is strong and straight. Keep your torso upright and grasp the left foot from the outside with the left hand. You must take care that your lower back is not compressed. So, make sure your pubis is lifted towards your navel and as you do that, press your tailbone to the floor. Now, Begin to lift your left foot up, away from the floor and back, away from your torso. Extend the left thigh behind you and parallel to the floor. Keep your right arm stretched forward parallel to the floor.