Yoga is aimed at calming the mind, promote tranquility in the body, and helps in keeping the body fit and healthy. The practice originated in ancient India and thereafter it has been adopted and modified by Buddhists and Jains. It is believed that yoga was formulated for the first time by Patanjali, a Hindu rishi, and that yoga can be classified into two distinct and broad groups: Karma Yoga (yoga based on action) and Jnana Yoga (yoga based on knowledge). Yoga was popularly practiced by rishis and gurus of ancient India, but later it was forgotten and gradually lost its glory.
Recently, yoga has been reincarnated and popularized by a Hindu yoga practitioner, Baba Ramdev. He took the initiative to popularize and inform people about the benefits of yoga asanas and people popularly term these asanas as Baba Ramdev’s Asanas or Pranayamas. Here is a description of the popular asanas by Baba Ramdev that are believed to reduce weight in an effective and safe manner.
Yoga asanas or pranayamas are very helpful to achieve a balanced mind and healthy body. The benefits of pranayama are definitely inevitable. However, it is not possible to reduce weight by practicing only yoga. The person should also bring healthy changes to his or her lifestyle and eating habits. Other exercises and asanas should also be practiced along with yoga in order to attain a healthy body weight. However, regular practicing of yoga definitely helps to strengthen muscles and burn calories.
To perform the asana, first sit cross-legged on a mat or on the ground. Then stretch your hands and rest each one of them on the two knees. Keep your back straight and eyes closed. Then concentrate and breathe normally 4-5 times. After that, take a deep breath and pull your stomach inwards as much as you can. You will feel that your lungs are filled with air. Then immediately exert some force and release the air as well as your belly. Again breathe in, contract your belly, and then immediately breathe out and release your belly. The forceful breathing process helps to strengthen and flatten the abdominal muscles and also keeps the weight in control by controlling the appetite.
Practice the pranayama 10 times in one go. Repeat another set after some time. Increase the number with practice. People suffering from asthmatic attacks, high blood pressure, heart diseases and hernia should refrain from this pranayama.
Anulom vilom pranayama
Sit cross-legged on a flat surface with your head and back straight and eyes closed. Put both your arms on the two knees. Then retain the left hand on the left knee and then place your thumb on the left nostril. Now take a deep breath through the other nostril. After that, release the blocked nostril and force out the inhaled air from that. Again breath in from the right nostril, then block it with your thumb, unblock the left nostril and breathe out through that. Concentrate on the rhythm and practice it slowly. The breathing helps to burn fat and also to tone the muscles over time. Regular practicing of this asana prepares the body for more strenuous exercises, burns calories, and also helps to keep obesity in control by increasing the willingness to lose weight.
The asana should be practiced for at least 10 minutes. Increase duration with practice. People suffering from asthmatic attacks should refrain from practicing this asana.
Stand straight on the ground with your feet 2-3 feet apart and your back and head straight. Then spread out the two hands and try to stretch them as much as you can in opposite directions. Then while inhaling stoop down and try to touch your left foot with your right hand. Stay in the pose for a count of three and then return to the normal position. Again, try to touch your right foot with the left hand while inhaling and then release the pose while slowly breathing out. This asana helps to reduce weight by burning the calories. It flattens the stomach muscles and helps to tone the muscles of thighs, belly, buttocks, and hands.
You can repeat the asana from a minimum of 5 to a maximum of 50 times. People suffering from high blood pressure or back pain should perform the asana under expert supervision.
Lay straight on your back and keep your legs stretched in the front direction. Keep your hands beside the legs on the floor. Then slowly breathe in and lift your right leg straight in the air to make a 90 degree angle. Stay in the pose for a count of two. Then slowly exhale and bring down your leg to touch the floor. Repeat the same process with the left leg. This asana reduces fat from the waistline, belly, buttocks as well as legs.
Repeat the asana from a minimum of 5 to a maximum of 50 times. People suffering from back pain should not perform this asana for too long.
Sit in a cross-legged posture with your back straight. Keep your hands on the two knees with eyes closed. Concentrate and chant “Om” in your mind while inhaling and exhaling. Slowly inhale deeply to fill your lungs and then exhale out slowly. The asana is quite useful in reducing obesity due to thyroid problems.
Practice the asana for a maximum of 2-5 minutes. People suffering from chronic heart diseases or high blood pressure should refrain from this pranayama.
Stand straight on the ground with your feet 2-3 feet apart from each other. Keep your head and back straight, and rest the hands on the side of your legs. Now lift up both your hands to touch the years and then hold both of the hands with your fingers in a fist. Then slowly breathe in and bend sideways towards the right. Bend as much as you can and stay in the pose for a count of 5-10. Then come back to the normal position. Again, bend to the left and repeat the same pose. Maintain a normal breathing pattern while performing the asana. This pose helps to reduce fat from the sides of waist. It tones the muscles of the belly and hand.
Repeat the pranayama from a minimum of 5 times to a maximum of 50 times in a day. People suffering from back pain should avoid this asana.
Sit on the ground with your legs stretched straight in the forward direction. Now lift your hands and keep them parallel to your legs. Holding the two hands in a fist, start making a large round circle by leaning forwards towards your feet and then by leaning backward to continue the round. Make a circle by rotating both your hands horizontally from feet. Do not lift your thighs or knees from the floor while making the circle. The asana reduces fat from belly, sides of waistline, legs, and buttocks.
Repeat the pose 15-50 times at a stretch. People with slip disk or back pain should not perform this asana without expert supervision.