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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 Salutation2. Urdhva hastottan asana3. Ek Pad Utanasana4. Uttanopad asana5. Pada Sanchalasana (Bicyling)6. Drut uttanpadasana

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Surya Namaskar or Sun SalutationSurya Namaskar or Sun Salutationis 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 asanaStand 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, breathe normally.

Then inhale and bring the body back to erect position.

Repeat for the right side. Repeat the asana 6-8 times.

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Ek Pad UtanasanaLie 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.

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Uttano pad asanaLie 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 the floor.

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.

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Pada Sanchalasana(Bicyling)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 leg.

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 time.

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Drut uttanpadasanaStretch 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 down.

However, just before touching the ground, raise both legs back up.

Repeat this procedures 8-10 times or till you feel tired.

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Precautions1. 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. 

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Health Benefits of these asanaRegular exercises, yoga and meditation are also very useful in controlling following psychological factors:1. Depression2. Anxiety3. Stress4. Anger5. Disease due to heredity and genetic

reasons