The benefits of yoga are far more than increased flexibility. The many yogasanas leave you with a stronger body, peace of mind, good health and weight loss. If you’ve been struggling to lose weight from your things, it’s time to hit the mat!

Utkatasana (Chair Pose)

Sitting in a chair is easy. But try sitting in an imaginary chair! That’s what you need to do in Utkatasana, which literally means intense posture or powerful posture.

Utkatasana (Chair Pose)

Do it: Stand erect with your feet slightly apart. Stretch your hands to the front, palms facing downwards. Don’t bend the elbows. Bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair. Visualise that you are reading a newspaper while seated. With awareness, sit straighter and lengthen your spine. Sink deeper into the chair but ensure that the knees don’t go beyond your toes.

Vrikshasana (Tree Pose)

A posture that replicates the graceful and steady stance of a tree, Vrikshasana needs you to keep your eyes open.

Vrikshasana (Tree Pose)

Do it: Stand tall and straight, arms by the side of your body. Bend your right knee and place the right foot high up on your left thigh. The sole of the foot should be placed flat and firmly near the root of the thigh. Make sure that your left leg is straight. Inhale, raise your arms over your head from the side, and bring your palms together in the ‘Namaste’ mudra. Keep the spine straight and  the body taut.

Virbhadrasana 1 (Warrior 1)

Named after Veerabhadra, a fierce warrior and an incarnation of Lord Shiv, this pose strengthens the arms, shoulders, thighs and back muscles.

Virbhadrasana 1 (Warrior 1)

Do it: Stand straight, legs wide apart. Turn your right foot out by 90 degrees and left foot in by about 15 degrees. Lift both arms sideways to shoulder height with your palms facing upwards. Exhale and bend your right knee. The right knee and right ankle should form a straight line. Turn the head and look to your right. Try and push your pelvis down and hold the pose.

Virbhardasana 2 (Warrior 2):

A variation of the earlier pose, the second Warrior pose increases stamina, strengthens and stretches the legs and ankles, and also stretches the groins, chest and lungs, and shoulders.

Virbhardasana 2 (Warrior 2)

Do it: Inhale and lift your arms over your head, then bring your hands into prayer position. Place your feet 4-5 feet apart and raise arms parallel to the floor, palms down. Reach out to the sides, drawing shoulder blades apart. Turn the left foot in slightly to the right and your right foot out 90 degrees to the right. Firm your thighs and turn the right one outward. Exhale and bend your right knee over your right ankle so that the shin is perpendicular to the floor. Bring your right thigh parallel to the floor.

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Written by Pragya Bhatt

Pragya Bhatt

For Pragya, yoga isn’t just exercise. It’s a way of life, one by which a person can attain a flexible and supple body and mind.
With a B.Tech in computer science & engineering from Punjab Technical University, Pragya’s decision to teach yoga grew from a personal goal to deepen her own practice. She quit her day job to take her learnings to others. She believes that practicing yoga has brought balance to her life, and she wants HealthifyMe users to experience the same. How can she help accomplish that? By being creative, says Pragya.
Of the opinion a balanced lifestyle equals healthy living, Pragya recommends you work out first thing in the morning and meditate right before going to sleep. And while self-motivation can pose a challenge for most yoga practitioners, Pragya assures she will be watching your every move.

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  1. I have been practising toga from 3 months,. I’m doing all kind of aasanas. For some time now I’m feeling acute pain in knees. Bending makes the pain worse. What could be the reason..anything I’m doing wrong??

    • Hi Swetha, Thank you for your query.

      Alignment is incredibly important when it comes to practicing yoga. If there is knee pain, it is usually an indication of weak thighs and calves. I would suggest you try some easy restorative yoga poses until the pain goes away. Try swimming as a form of exercise during the healing process. Once your knees are OK, then I would suggest you start with yoga but pay close attention to alignment.

  2. As everyone else said yoga can help with weight because it creates mindful eating habits. I’ve been practicing for roughly 8 months now and I do it about 4 times a week for 45 minutes, all various focuses. Rather than lose weight I just found my body shape changing. My arms and legs became a lot slimmer and more toned as well as my back. It also depends on your body and again, your eating habits.

    Side note, I have suffered from anxiety and depression since I was a kid and that makes your weight fluctuate alone. Once I started yoga it became a lot easier to maintain weight due to those issues. It teaches you to stop battling with yourself.