How to Do:<\/strong><\/p>\n\n\n\n\nStand straight and raise your arms overhead.<\/li>\n\n\n\n Stretch upward and lift heels gently.<\/li>\n\n\n\n Hold for 20 to 30 seconds.<\/li>\n<\/ul>\n\n\n\nBenefits:<\/strong><\/p>\n\n\n\n\nStretches the body, improves posture and builds strength.<\/li>\n\n\n\n Good warm up pose for any weight management sequence.<\/li>\n<\/ul>\n\n\n\n2. Ardhakati Chakrasana (Side Bending Pose)<\/strong><\/h3>\n\n\n\n
How to Do:<\/strong><\/p>\n\n\n\n\nStand with your toes together and relax your shoulders.<\/li>\n\n\n\n Raise one arm sideways up to the shoulder, then above the head.<\/li>\n\n\n\n Bend to the opposite side and hold for 30 seconds.<\/li>\n\n\n\n Repeat on the other side.<\/li>\n<\/ul>\n\n\n\nBenefits:<\/strong><\/p>\n\n\n\n\nUseful for people with obesity (especially around the waist).<\/li>\n\n\n\n Increases hip flexibility and improves digestion.<\/li>\n<\/ul>\n\n\n\n3. Trikonasana (Triangle Pose)<\/strong><\/h3>\n\n\n\n
Image Source: freepik.com<\/sub><\/figcaption><\/figure><\/div>\n\n\nHow to Do:<\/strong><\/p>\n\n\n\n\nStand with legs apart and stretch your arms.<\/li>\n\n\n\n Bend sideways and place your hand near your foot.<\/li>\n\n\n\n Keep the other arm up.<\/li>\n\n\n\n Hold 20 to 30 seconds on each side.<\/li>\n<\/ul>\n\n\n\nBenefits:<\/strong><\/p>\n\n\n\n\nStretches calf, thigh, and waist muscles.<\/li>\n\n\n\n Improves spinal and hip flexibility.<\/li>\n\n\n\n Strengthens legs, knees, ankles, back, chest, and arms.<\/li>\n<\/ul>\n\n\n\n4. Padahastasana (Hand-to-Foot Pose)<\/strong><\/h3>\n\n\n\n
Image Source: freepik.com<\/sub><\/figcaption><\/figure><\/div>\n\n\nHow to Do:<\/strong><\/p>\n\n\n\n\nStand straight with legs together and arms beside the thighs.<\/li>\n\n\n\n Inhale and raise your arms upward until they touch your ears.<\/li>\n\n\n\n Stretch the arms up fully, turning the palms forward.<\/li>\n\n\n\n Exhale and bend forward without bending the knees.<\/li>\n\n\n\n Hold the heels and bring the forehead toward the knees.<\/li>\n\n\n\n Stay for 20 to 30 seconds.<\/li>\n<\/ul>\n\n\n\nBenefits:<\/strong><\/p>\n\n\n\n\nImproves the flexibility of the spine.<\/li>\n\n\n\n Stretches calf muscles and thighs.<\/li>\n\n\n\n Strengthens legs and abdominal muscles.<\/li>\n<\/ul>\n\n\n\n5. Utkatasana (Chair Pose)<\/strong><\/h3>\n\n\n\n
Image Source: freepik.com<\/sub><\/figcaption><\/figure><\/div>\n\n\nHow to Do:<\/strong><\/p>\n\n\n\n\nStand and raise your arms.<\/li>\n\n\n\n Bend knees and sit back like a chair (in a squatting position).<\/li>\n\n\n\n Hold for 20 to 30 seconds.<\/li>\n<\/ul>\n\n\n\nBenefits:<\/strong><\/p>\n\n\n\n\nBurns calories.<\/li>\n\n\n\n Strengthens the knees and thighs.<\/li>\n<\/ul>\n\n\n\n6. Paschimottanasana (Seated Forward Bend)<\/strong><\/h3>\n\n\n\n
Image Source: freepik.com<\/sub><\/figcaption><\/figure><\/div>\n\n\nHow to Do:<\/strong><\/p>\n\n\n\n\nSit with your legs extended.<\/li>\n\n\n\n Inhale and raise your arms.<\/li>\n\n\n\n Exhale in a fold forward.<\/li>\n\n\n\n Hold toes and stay in this position for 20 to 30 seconds.<\/li>\n<\/ul>\n\n\n\nBenefits:<\/strong><\/p>\n\n\n\n\nTones the abdominal muscles.<\/li>\n\n\n\n Improves digestion and helps in relieving back stiffness.<\/li>\n<\/ul>\n\n\n\n7. Pavanamuktasana (Wind-Relieving Pose)<\/strong><\/h3>\n\n\n\n
How to Do:<\/strong><\/p>\n\n\n\n\nLie on your back and gently pull your knees to your chest.<\/li>\n\n\n\n Hold the shins and bring your head toward your knees.<\/li>\n\n\n\n Hold for 20 to 30 seconds.<\/li>\n<\/ul>\n\n\n\nBenefits:<\/strong><\/p>\n\n\n\n\nAids digestion and reduces bloating.<\/li>\n\n\n\n Helps strengthen the lower back.<\/li>\n<\/ul>\n\n\n\n8. Setu Bandhasana (Bridge Pose)<\/strong><\/h3>\n\n\n\n
Image Source: freepik.com<\/sub><\/figcaption><\/figure><\/div>\n\n\nHow to Do:<\/strong><\/p>\n\n\n\n\nLie on your back and bend your knees upwards.<\/li>\n\n\n\n Inhale and lift your hips upward.<\/li>\n\n\n\n Hold for 20 to 30 seconds.<\/li>\n<\/ul>\n\n\n\nBenefits:<\/strong><\/p>\n\n\n\n\nStrengthens thighs and hips.<\/li>\n\n\n\n Stimulates abdominal organs and improves digestion.<\/li>\n<\/ul>\n\n\n\n9. Bhujangasana (Cobra Pose)<\/strong><\/h3>\n\n\n\n
Image Source: freepik.com<\/sub><\/figcaption><\/figure><\/div>\n\n\nHow to Do:<\/strong><\/p>\n\n\n\n\nLie on your stomach.<\/li>\n\n\n\n Keep your palms beside your chest.<\/li>\n\n\n\n Inhale and lift head, chest, and upper abdomen.<\/li>\n\n\n\n Hold for 20 to 30 seconds.<\/li>\n<\/ul>\n\n\n\nBenefits:<\/strong><\/p>\n\n\n\n\nStrengthens the back, arms, and shoulders.<\/li>\n\n\n\n Reduces abdominal fat and improves digestion.<\/li>\n<\/ul>\n\n\n\n10. Vakrasana (Twisted Pose)<\/strong><\/h3>\n\n\n\n
How to Do:<\/strong><\/p>\n\n\n\n\nSit with your legs extended together and keep your hands by your side.<\/li>\n\n\n\n Bend the right leg and adjust the right foot beside the left knee.<\/li>\n\n\n\n Exhale and twist the torso to the right.<\/li>\n\n\n\n Wrap the left arm around the right knee and hold the right big toe (or place the left palm beside the right foot).<\/li>\n\n\n\n Take the right arm back and place the right palm on the ground (keeping the spine straight).<\/li>\n\n\n\n Hold for 10 to 30 seconds.<\/li>\n\n\n\n Repeat on the other side.<\/li>\n<\/ul>\n\n\n\nBenefits:<\/strong><\/p>\n\n\n\n\nIncreases spinal flexibility.<\/li>\n\n\n\n Helps stimulate the upper belly and relieves constipation.<\/li>\n<\/ul>\n\n\n\n11. Salabhasana (Locust Pose)<\/strong><\/h3>\n\n\n\n
How to Do:<\/strong><\/p>\n\n\n\n\nBegin by lying on your stomach and placing your hands under your head with relaxed elbows.<\/li>\n\n\n\n Keep your chin on the floor and place your arms by your sides.<\/li>\n\n\n\n Inhale and lift legs without bending knees.<\/li>\n\n\n\n Hold for 20 to 30 seconds.<\/li>\n\n\n\n Exhale, lower legs and rest.<\/li>\n<\/ul>\n\n\n\nBenefits:<\/strong><\/p>\n\n\n\n\nReduces fat on thighs and buttocks.<\/li>\n\n\n\n Strengthens the lower back and hip region.<\/li>\n\n\n\n Improves digestion.<\/li>\n<\/ul>\n\n\n\n12. Cool Down with Makarasana (Crocodile Pose)<\/strong><\/h3>\n\n\n\n
How to Do:<\/strong><\/p>\n\n\n\n\nLie on your stomach with feet wide apart & toes pointing outwards.<\/li>\n\n\n\n Place your hands under your head and keep your elbows relaxed.<\/li>\n\n\n\n Now breathe slowly for 20 to 30 seconds.<\/li>\n<\/ul>\n\n\n\nBenefits:<\/strong><\/p>\n\n\n\n\nRelaxes the lower back and body after all the asanas.<\/li>\n\n\n\n Good cool down pose after any weight management sequence.<\/li>\n<\/ul>\n\n\n\nWhile some people may experience weight reduction through yoga alone, the best results occur when yoga is combined with a balanced lifestyle that includes healthy eating, adequate sleep, and regular physical activity.<\/p>\n\n\n\n
Note:<\/strong> Any exercises including yoga should be practised after physician\u2019s consent by individuals with certain health conditions, such as high blood pressure, severe arthritis, cardiac issues, or any medical concerns where forward bending, twisting, or intense stretching is not advised. Also, it is important to practice under guidance if you have existing health problems or are pregnant.<\/em><\/p>\n\n\n\n<\/span>Weekly Yoga Plan for Weight Management<\/strong><\/span><\/h2>\n\n\n\nThe following weekly plan outlines yoga asanas for weight management spread across the week. Keep these points in mind:<\/p>\n\n\n\n
\nRemember to warm up and cool down every day before beginning and after completing your practice.<\/li>\n\n\n\n Repeat each exercise based on your comfort level. Ideally, beginners may perform each pose once, intermediate practitioners twice, and advanced practitioners up to three times.<\/li>\n\n\n\n Always consult a qualified yoga instructor or professional if you experience any discomfort, have medical conditions, or feel unsure about performing any of the yoga poses for weight management.<\/li>\n<\/ul>\n\n\n\n1. Beginner Weekly Plan<\/strong><\/h3>\n\n\n\n\nDay 1, 3, 5 (Gentle Floor Poses)\n\nArdhakati Chakrasana<\/li>\n\n\n\n Trikonasana<\/li>\n\n\n\n Varksasana<\/li>\n\n\n\n Pavanamuktasana<\/li>\n\n\n\n Setu Bandhasana<\/li>\n<\/ul>\n<\/li>\n\n\n\n Day 2, 4, 6 (Core Activation)\n