There is no consensus on yoga's chronology or origins other than its development in ancient India. There are two broad theories explaining the origins of yoga. The linear model holds that yoga has Vedic origins (as reflected in Vedic texts), and influenced Buddhism. This model is mainly supported by Hindu scholars. According to the synthesis model, yoga is a synthesis of indigenous, non-Vedic practices with Vedic elements. This model is favored in Western scholarship.
Speculations about yoga began to emerge in the early Upanishads of the first half of the first millennium BCE, with expositions also appearing in Jain and Buddhist texts c. 500 – c. 200 BCE. Between 200 BCE and 500 CE, traditions of Hindu, Buddhist, and Jain philosophy were taking shape; teachings were collected as sutras, and a philosophical system of Patanjaliyogasastra began to emerge. The Middle Ages saw the development of a number of yoga satellite traditions. It and other aspects of Indian philosophy came to the attention of the educated Western public during the mid-19th century.
The development of yoga has benefited many people in healthily losing weight. Yoga for weight loss is a debatable topic. Many people believe that Yoga alone does not promote weight loss. Yoga, when combined with healthy eating, has proven beneficial as it helps to lose weight along with keeping your mind and body healthy. Yoga increases your mindfulness and how you relate to your body. You will start seeking out food that is healthy instead of binging on food that can increase your fat accumulation.
Losing weight has two important aspects, healthy eating, and exercise. Yoga poses for weight loss demand these aspects.
Weight loss has become an important goal for all of us, don’t we all want a toned body? Haven’t we all tried strict dieting and intense physical workouts? Yet, we have failed. But yoga can offer you many more benefits than other exercises, aiding in your journey to weight loss.
1. Chair Pose
This asana is a meditation on determination and perseverance, as well as commitment. To successfully perform Chair Pose, you must seamlessly unite the strength of the legs, arms, and torso as you lift your core muscles and lengthen your spine.
Utkatasana can look simple—like a yogi sitting in an imaginary chair. “When you do the pose, however, it is definitely not a cushy, passive ride,” says Shiva Rea, the founder of Prana Vinyasa Yoga. “A deep squat, Utkatasana immediately engages the strength of your legs, back, and ankles. Here, power is not about domination or control over someone else so much as it is about aligning with the life energy within and around you. At the core level, Utkatasana teaches you how to find your seat of power within your pelvis, at the center of your body.”
- Stand straight with your feet slightly apart from each other.
- Extend your hands in front of you with your palms facing downwards without bending your elbows.
- Bend your knees and push your pelvis down as if you are sitting on an imaginary chair.
- Move your hand overhead in a way that your fingertips point to the ceiling.
- Lengthen your spine, look front, and try to relax in this position.
- Pause for a while and inhale and exhale in the position.
2. Bow pose (Dhanurasana)
If you’re among the millions of people glued to a desk for hours upon hours every day, then you need Dhanurasana (Bow Pose) in your life. This heart-opening backbend stretches your hip flexors and hamstrings (aka the muscles that are shortened and tightened, respectively, from all that sitting) while strengthening your back. It helps improve your posture by opening your chest and shoulders, counteracting the time you spend hunched over your computer.
Looking for a way to tone your belly and back? Then bow pose can help you. This asana strengthens your core and abdominal area, improves your posture, and stretches your full body. It works on the back, chest, abs, legs, hips, and arms. To perform the pose, stay in a face-down position, bend your knees and hold your ankle with your hands keeping your knees hip-width apart. Lift your chest and thighs off the floor, while saving your ankle. Continue breathing and try to hold the pose for 20 seconds.
3. Boat pose (Paripurna Navasana)
When you think of Paripurna Navasana (Boat Pose), you probably think of holding an absolutely core-crushing position. Yes, the pose does work your abdominal muscles. You’ll build the core strength required for inversions and arm balances like Crow or Firefly. And let’s face it: a strong core is critical. It helps you stand taller, helps prevent injury, and makes you better at other activities like running or rock climbing.
As the name suggests, your body should be like a boat, while performing this pose. Although it’s easy, you need balance to hold the pose. Sit on the ground, straighten your legs, try to lift your legs, and now extend your hand parallel to the floor to form a V shape. Maintain the pose for 10-20 seconds.
Boat Pose builds focus and body awareness. It can boost energy and fight fatigue, and help build confidence and empowerment. Boat Pose also improves posture and counteracts the effects of prolonged sitting and doing computer work by strengthening your core and thighs.
4. Wind-Relieving Pose
- Lying on your back, inhale both knees into your chest. Wrap the arms around the knees, holding on to opposite elbows, forearms, wrists or fingers.
- Inhale, then exhale and bring both your knees towards your chest.
- Press your thighs to your chest and clasp your hands around your legs.
- Hold this pose for a few breaths. While exhaling, tighten the grip and when inhaling loosen it.
Wind relieving pose improves digestion and elimination as well as stretching the low back and lengthening the spine.
5. Standing Forward Bend pose (Uttanasana)
6. Camel Pose (Ustrasana)
- Kneel on the ground with your legs stretched at the back and soles facing the ceiling.
- Put both your hands on your hips, inhale and draw your tailbone towards your pubis.
- Bend your back to form an arch and place your palms on your feet for support.
- Keep your hands straight and relax your neck. Inhale and exhal while holding this pose for 5-10 seconds.
7. Skull Shining Breath
- Sit comfortably in a lotus pose (knees tucked on above the other) and hands on the knees. Your palms should face upward and spine erect.
- Inhale through your nose and as you exhale pull your navel and stomach back towards the spine.
- Exhale quickly through your nose relaxing your navel and abdomen.
- Repeat this process 10 times then relax.
8. Plough pose(Halasana )
- Lie on your back with your arms by your side.
- Inhale and lift your feet above the ground by engaging your core muscles.
- Use your hands to support your hips and lift them off the floor to place your toes over and beyond your head.
- Hold the position for a few seconds then come back to the starting position.
9. Bridge Pose (Setu Bandha Sarvangasana)
- Lie on your back with your knees bent and feet placed firmly on the ground. Your legs should be slightly apart and arms resting by your side.
- Press the feet into the floor, inhale and lift your hips up rolling the spine off the floor.
- Press your shoulders and arms on the ground to lift your chest.
- Engage your legs and butt muscles to lift your hips higher.
- Hold this position for 4-8 breaths, then return to the starting position.
10. Triangle pose (trikonasana)
