Herbalife skin booster review - The Secret to Radiant and Youthful Skin

Yoga se vajan kam kare : Best yoga poses for weight loss

History of Yoga ?

The history of yoga dates back to over 5,000 years ago, originating in ancient India. The word “yoga” comes from the Sanskrit word “yuj” which means to join or to unite. The early practice of yoga was aimed at achieving a union of the individual self with the universal consciousness or ultimate reality.

The earliest evidence of yoga can be found in the ancient Hindu scriptures known as the Vedas, which were written between 1500 and 800 BCE. These texts mention practices that are considered the roots of modern yoga, such as meditation, breathing exercises, and physical postures.

In the 20th century, yoga became increasingly popular in the Western world, and various styles of yoga, such as Hatha, Ashtanga, and Bikram, Bhujangasana ,Savasana ,Power yoga emerged and gained widespread popularity. Today, yoga is a multi-billion-dollar industry and is practiced by millions of people around the world, not just as a physical exercise, but also as a means of improving mental and emotional wellbeing.

Is yoga poses good for weight loss ?

Yes, yoga poses can be effective for weight loss. While it may not be as intense as other forms of exercise, like cardio or strength training, yoga has several benefits that can help in weight loss.

For one, yoga helps increase flexibility and balance, which can improve overall body mechanics and make it easier to engage in other physical activities. Additionally, certain yoga poses, such as Sun Salutations (Surya Namaskar)or the Warrior pose (Virabhadrasana), can raise the heart rate and provide a cardiovascular workout that burns calories.

yoga increases your flexibility ,mindufullness, strength, immunity , mood and emotional well-begin, heart health , cognitive functions and many more.

Benefits of doing yoga ?

• Increases flexibility and improves range of motion
• Improves balance and stability
• Reduces stress and promotes relaxation
• Boosts energy and stamina
• Increases strength and improves posture
• Supports weight loss
• Improves sleep
• Enhances immune system
• Increases mindfulness and self-awareness
• Supports heart health
• Improves digestion and reduces symptoms of gastrointestinal conditions
• Alleviates pain and improves joint health
• Enhances respiratory function

15 best yoga poses for weight loss

Yoga is a great way to get in shape and lose weight. Not only does it improve flexibility and balance, but it also helps you burn calories and tone your muscles. In this blog, we’ll be discussing 15 of the best yoga poses that can help you lose weight effectively.

1.Downward Dog - Adho Mukha Shvanasana

Downward Dog (adho mukha shvanasana) is a classic yoga pose that is commonly used in Sun Salutations and other yoga sequences. It is an inverted pose that stretches the hamstrings, calves, and spine, while also strengthening the arms and shoulders.

Steps to perform adho mukha shvanasana:

1.Start on your hands and knees, with your hands slightly in front of your shoulders and your knees under your hips.

2.Lift your hips up, straightening your arms and legs. Keep your hands and feet firmly on the ground and your head relaxed.

3.Spread your fingers wide and press into the ground with your hands and feet.

4.Breathe deeply and hold the pose for several breaths.

5.To release, slowly lower your hips back to the ground and relax.

2. Warrior pose - Virabhadrasana

Warrior Pose, or Virabhadrasana in Sanskrit, is a standing yoga posture that is named after the Hindu warrior, Virabhadra. The pose symbolizes strength, courage, and confidence, making it a great pose for building inner power and stability.

In terms of physical benefits, Warrior Pose strengthens the legs, hips, and core, and also stretches the hips, chest, and legs. It improves balance and coordination, and can also help increase energy levels by improving circulation and breathing.

steps to perform Warrior pose - Virabhadrasana

1.Stand in Mountain Pose (Tadasana) with your feet together and your arms at your sides.

2.Step your left foot back about 3-4 feet, keeping both feet parallel to each other.

3.Turn your left foot out to the side, so that it is at a 90-degree angle to your right foot.

4.Bend your right knee and keep it directly over your ankle.

5.Reach your arms up overhead, keeping them straight and your shoulders relaxed.

6.Gaze up at your hands and hold the pose for 5-10 breaths.

7.Release the pose by lowering your arms and straightening your right leg.

8.Repeat the pose on the other side by stepping your right foot back and bending your left knee.

3.Chair Pose - Utkatasana

Chair Pose, also known as Utkatasana, is a standing yoga pose that strengthens the legs, hips, and core while also stretching the spine and chest.

Chair Pose is a challenging pose that requires strength and stability, making it a great option for building strength and improving balance. It can also help to increase flexibility in the hips, legs, and spine, and can improve posture and breathing.

steps to perform Chair Pose - Utkatasana

1.Stand with your feet hip-width apart and your arms at your sides.

2.Inhale and raise your arms overhead, keeping your shoulders relaxed.

3.Exhale and bend your knees, lowering your hips back and down as if you were sitting in a chair. Keep your knees over your ankles and your gaze forward.

4.Hold the pose for several breaths, breathing deeply and engaging your core.

5.To release, inhale and straighten your legs, lowering your arms back to your sides.

4.Triangle Pose - Trikonasana

Triangle Pose, also known as Trikonasana, is a standing yoga pose that stretches the hips, legs, and spine while also strengthening the core, legs, and hips.


Triangle Pose is a great pose for stretching and strengthening the body, and it can also help to improve flexibility and balance. It is a relatively accessible pose for most people, making it a popular choice for many yoga practitioners.

steps to perform Triangle Pose- Trikonasana 

1.Stand with your feet hip-width apart and your arms at your sides.

2.Step your right foot out to the side, keeping your legs about three to four feet apart.

3.Turn your right foot out to the side and align it with your right ankle.

4.Inhale and raise your arms out to the sides, keeping them straight.

5.Exhale and bend at the waist, reaching your right hand toward your right ankle. Keep your left arm straight and extend it toward the ceiling.

6.Hold the pose for several breaths, breathing deeply and feeling the stretch through your hips, legs, and spine.

7.To release, inhale and return to standing, then repeat on the other side.

5.Cobra Pose - Bhujangasana

Cobra Pose, also known as Bhujangasana, is a yoga pose that strengthens the back and core while also stretching the chest, shoulders, and abdomen. It is a variation of the traditional Cobra pose and is considered a beginner-friendly pose.


Cobra Pose is a great pose for strengthening the back, improving posture, and increasing flexibility in the chest and abs. It is also a helpful pose for reducing stress and improving mood, making it a popular choice for many yoga practitioners.

steps to perform Cobra Pose- Bhujangasana

1.Start lying on your stomach with your hands under your shoulders and your elbows close to your sides.

2.Inhale and press into your hands, lifting your chest and head off the ground. Keep your elbows close to your sides and your gaze forward.

3.Hold the pose for several breaths, breathing deeply and feeling the stretch through your chest and abs.

4.To release, exhale and lower your chest and head back to the ground.

6.Side Plank -Vasisthasana

Side Plank, also known as Vasisthasana, is a yoga pose that strengthens the arms, legs, and core while also stretching the hips and spine. It is a variation of the traditional Plank Pose and is considered an intermediate-level pose.


Side Plank is a challenging pose that requires strength and stability, making it a great option for building strength and improving balance. It can also help to increase flexibility in the hips, legs, and spine, and can improve posture and breathing.

steps to perform side plank - Vasisthasana

1.Start in a Plank Pose, with your hands under your shoulders and your legs extended straight behind you.

2.Shift your weight onto your right hand and stack your left foot on top of your right foot.

3.Lift your left hand towards the ceiling, keeping your gaze forward and your body straight and strong.

4.Hold the pose for several breaths, breathing deeply and feeling the burn in your arms, legs, and core.

5.To release, lower your left hand and leg back to the ground, then repeat on the other side.

7.Tree Pose -Vrksasana

Tree Pose, also known as Vrksasana, is a yoga pose that strengthens the legs and hips while also improving balance and stability. It is a beginner-friendly pose that is great for building strength and improving posture.


Tree Pose is a great pose for improving balance and stability, building strength in the legs and hips, and improving posture. It is a relatively accessible pose for most people, making it a popular choice for many yoga practitioners.

steps to perform Tree pose - Vrksasana

1.Stand with your feet hip-width apart and your arms at your sides.

2.Shift your weight onto your left foot and lift your right foot off the ground.

3.Place the sole of your right foot on your left thigh, above or below the knee.

4.Press your foot into your thigh and press your thigh into your foot to maintain balance.

5.Inhale and raise your arms overhead, keeping your gaze forward and your body straight and strong.

6.Hold the pose for several breaths, breathing deeply and feeling the stretch through your legs and hips.

7.To release, exhale and lower your arms and foot back to the ground, then repeat on the other side.

8. Boat Pose - Navasana

Boat Pose, also known as Navasana, is a yoga pose that strengthens the core, hips, and lower back while also stretching the hamstrings and spine. It is considered an intermediate-level pose.


Boat Pose is a great pose for strengthening the core, improving posture, and increasing flexibility in the hips and lower back. It is also a helpful pose for reducing stress and improving mood, making it a popular choice for many yoga practitioners.

steps to perform Boat pose - Navasana

1.Sit on the ground with your knees bent and your feet flat on the ground.

2.Lean back slightly and lift your feet off the ground, keeping your knees bent.

3.Extend your arms straight forward, keeping them parallel to the ground.

4.Engage your core and lift your chest and legs off the ground, balancing on your sit bones.

5.Hold the pose for several breaths, breathing deeply and feeling the burn in your abs and lower back.

6.To release, exhale and lower your legs and chest back to the ground.

9.Cat-Cow Pose - Marjaryasana-Bitilasana

Cat-Cow Pose, also known as Marjaryasana-Bitilasana, is a yoga pose that is performed in a fluid, continuous movement that alternates between arching the back (Cat Pose) and rounding the back (Cow Pose). This movement is often performed as a warm-up or as part of a vinyasa flow, and it is a great way to stretch the spine and increase mobility in the back, neck, and hips.

steps to perform cow-cat pose - Marjaryasana-Bitilasana

1.Start on your hands and knees, with your wrists under your shoulders and your knees under your hips.

2.As you inhale, drop your belly towards the ground and lift your head and tailbone towards the ceiling, rounding your back in Cow Pose.

3.As you exhale, tuck your chin to your chest and lift your tailbone towards the ceiling, rounding your spine and arching your back in Cat Pose.

4.Repeat the movement several times, flowing smoothly between Cat Pose and Cow Pose and breathing deeply with each movement.

10.Pigeon Pose -Kapotasana

Pigeon Pose, also known as Kapotasana, is a yoga pose that deeply stretches the hips, thighs, and lower back. It is considered an intermediate to advanced pose, and is often used to help relieve tension and stiffness in the hips.

steps to perform Pigeon Pose- Kapotasana

1.Begin in a downward-facing dog pose.

2.Bring your right knee forward, placing it behind your right wrist, and extend your left leg behind you.

3.Lower your hips to the ground and keep your right foot flexed.

4.Walk your hands forward and lower your chest to the ground, reaching your arms out in front of you.

5.Hold the pose for several breaths, breathing deeply and feeling the stretch in your hips, thighs, and lower back.

6.To release, walk your hands back and push off your right foot to return to downward-facing dog. Repeat on the other side.

11.Mountain Pose-Tadasana

Mountain Pose, also known as Tadasana, is a standing yoga pose that is considered the foundation for all standing poses. It is a simple yet powerful pose that promotes good posture, balance, and stability.

steps to perform mountain pose - Tadasana

1.Stand with your feet hip-width apart, with your big toes touching and your heels slightly apart.

2.Engage your core and lift your chest, bringing your shoulder blades down and back.

3.Relax your arms by your sides, with your palms facing forward.

4.Gently lift your kneecaps and engage your thigh muscles, grounding down through your feet.

5.Gaze forward and breathe deeply, holding the pose for several breaths.

12.Child's Pose - Balasana

Child's Pose, also known as Balasana, is a gentle yoga pose that is often used as a restful, calming pose between more active postures. It is a great way to stretch the hips, thighs, and lower back, while also helping to relieve stress and tension in the body.

steps to perform child's pose - Balasana

1.Begin on your hands and knees, with your wrists under your shoulders and your knees under your hips.

2.Slowly lower your hips back towards your heels, keeping your knees hip-width apart and your arms extended in front of you.

3.Rest your forehead on the ground and let your arms rest alongside your body, with your palms facing up.

4.Breathe deeply and hold the pose for several breaths, feeling the stretch in your hips, thighs, and lower back.

13.Half Moon Pose -Ardha Chandrasana

Half Moon Pose, or Ardha Chandrasana in Sanskrit, is a standing yoga posture that requires balance, flexibility, and core strength. It is named after the crescent moon and symbolizes balance and harmony.


steps To perform Half Moon Pose- Ardha Chandrasana

• start in Triangle Pose (Trikonasana), then extend your top arm to the ceiling and place your hand on a block, the floor, or a wall.
• Keep your bottom hand on your hip and your gaze forward
• Engage your core and slowly lift your top leg off the ground, keeping it straight and your hips facing forward
• Hold the pose for several breaths before lowering your leg and repeating on the other side.

Half Moon Pose provides a number of physical benefits, including strengthening the legs, hips, and core, and improving balance and stability. It also provides a great stretch for the hips, hamstrings, and spine. Additionally, the pose can help improve concentration and focus, making it a great pose for promoting mental well-being.

14.Plank Pose - Kumbhakasana

Plank Pose, or Kumbhakasana in Sanskrit, is a strengthening yoga posture that focuses on the core, arms, and legs. It is often used as a preparatory pose for more advanced poses, but can also be performed on its own as a full exercise.

Plank Pose provides many physical benefits, including strengthening the arms, shoulders, core, and legs. It improves balance and stability, and can also help improve posture. Additionally, Plank Pose is a great way to build endurance and increase cardiovascular health.

steps to perform plank pose - Kumbhakasana

1.Start on your hands and knees on a yoga mat. Your hands should be shoulder-width apart and your wrists should be directly under your shoulders.

2.Walk your hands forward until your arms are straight and your shoulders are directly over your wrists. Keep your legs straight and engage your core to hold your body in a straight line from your head to your heels.

3.Keep your gaze forward and your neck relaxed. Engage your legs and core to maintain stability in the pose.

4.Hold the pose for several breaths, breathing deeply and focusing on maintaining your balance.

5.To release, gently lower yourself to your hands and knees. Repeat the pose several times, if desired.

15.Crow Pose -Bakasana

Crow Pose, or Bakasana in Sanskrit, is an arm-balancing yoga posture that requires strength, balance, and flexibility. It is named after the bird, the crow, and symbolizes freedom and lightness.

Crow Pose provides many physical benefits, including strengthening the arms, shoulders, and core, and improving balance and stability. It also provides a great stretch for the wrists and front of the body. Additionally, Crow Pose can help build confidence and courage, making it a great pose for promoting mental well-being.

steps to perform crow pose - Bakasana

1.Start in a squat position with your knees wider than your hips and your hands on the ground in front of you. Place your hands shoulder-width apart, and keep your fingers spread wide for stability.

2.Shift your weight forward, bringing your knees closer to your armpits. Place the tops of your feet on the back of your upper arms, near your armpits.

3.Engage your core and lift your feet off the ground. Keep your gaze forward and your neck relaxed.

4.As you balance on your hands, use your core and arm strength to maintain stability. If you feel unstable, gently shift your weight forward or back until you find your balance.

5.Hold the pose for several breaths, breathing deeply and focusing on maintaining your balance.

6.To release, gently lower your feet back to the ground. Repeat the pose several times, if desired.

Conclusion

yoga is a great way to get in shape and lose weight. These 15 poses are some of the best yoga poses for weight loss, as they help to strengthen and tone your muscles, increase flexibility and stability, and improve overall health and wellbeing. So, get started on your yoga journey today, and watch the pounds melt away!

FAQ (Frequently asked Question)

 Q. Can yoga reduce belly fat?

Yes, yoga can help  you to reduce belly fat by promoting overall weight loss and improving metabolism, as well as by toning abdominal muscles. However, it is important to keep in mind that while yoga can help  in weight loss, it should be combined with a balanced diet and regular physical activity and asanas like (surya namaskar , Kumbhakasana )to achieve optimal results.

It is not recomended that you should aim spot fat reduction because spot fat reduction does not exists. If you want to loose fat from specific part of body only it is not possible. you have to loose overall body fat.you can do this by following the above asanas.

Q. what is better for weight loss yoga or gym?

Both yoga and gym can aid in weight loss, but the effectiveness depends on various factors such as frequency, intensity, and diet


Gym workouts, especially resistance training, can increase muscle mass and metabolism, which can aid in weight loss. Cardiovascular exercises, such as running or cycling, walking ,jumping can also burn a significant amount of calories


Yoga, on the other hand, can also be a good option for weight loss as certain styles of yoga, such as power yoga or Ashtanga yoga, Bakasana ,Kumbhakasana

can provide a physical workout that burns calories and helps with weight loss. Additionally, the mindfulness aspect of yoga can also help in managing stress and promoting a healthier relationship with food.

In conclusion, both yoga and gym can aid in weight loss, but the best option is the one that an individual finds most enjoyable and sustainable in their lifestyle. A balanced approach combining both physical activity and a healthy diet is often the most effective for weight loss.

Q. Which yoga pose is best for weight loss?

There is no one specific yoga pose that is the best for weight loss, as weight loss depends on a combination of factors such as diet, exercise, and overall lifestyle.

however some yoga pose are listed below

• Sun Salutations (Surya Namaskar)
• Warrior II (Virabhadrasana II)
• Triangle Pose (Trikonasana)
• Downward-Facing Dog (Adho Mukha Svanasana)
• Boat Pose (Navasana)
• Chair Pose (Utkatasana)
• Cobra Pose (Bhujangasana)
• Plank Pose (Phalakasana)

Q.Is 30 minutes of yoga a day enough to lose weight?

Doing 30 minutes of yoga a day can help with weight loss, but it may not be enough on its own. Weight loss primarily depends on creating a calorie deficit, which means burning more calories than you consume. Incorporating other forms of physical activity and making changes to your diet may be necessary to see significant weight loss results

Q. How many calories do yoga burn in 30 minutes?

The number of calories burned during a 30-minute yoga session varies based on several factors such as body weight, intensity level, and type of yoga. On average, a person can burn around 150-350 calories in 30 minutes of practicing yoga

Q. Can yoga reduce weight in a month?

Yoga can contribute to weight loss, but the amount of weight you can lose in a month depends on many factors such as your starting weight, diet, and overall lifestyle. Doing yoga regularly and making positive changes to your diet can lead to weight loss over time.

So, you could potentially lose 4-8 pounds that is 3kg in a month with a consistent yoga practice and other healthy lifestyle changes.

Q. Is power yoga effective for weight loss?

Yes, power yoga can be effective for weight loss. Power yoga is a more vigorous and physically demanding style of yoga that can increase your heart rate, boost your metabolism, and help you burn calories.

To maximize the benefits of power yoga for weight loss, it is recommended to practice regularly and combine it with a healthy diet and other forms of physical activity.

STAY HEALTHY!!!