Hello ladies! How are you all doing? Are you already burdened with mid-week worries and work load? Do not panic as weekend is around the corner, and malls and markets are flooded with sale. And for a girl, the best way to get rid of stress is to shop, shop and shop.
Ah! But let’s not forget our serious business of reducing weight with Yoga. I know you all have taken a pledge to reduce it this time, and there can be no better way other than yoga, to reduce that stubborn fat. In previous two parts, I briefed you about obesity, causes, its occurrence, and Pranayama mudras to prepare yourself for asanas. In this part, I am going to tell you about Bandhas, Mudras, Kriyas, and finally Asanas that will make you reduce your weight with calmness and serenity.
What Are Bandhas?
Bandhas are neuromuscular locks that remove any blockages present in the glandular system. Bandhas put pressure on the endocrinal glands, and activate them. This leads to overall hormonal changes in the body, and ultimately leads to weight loss.
Different Types of Bandhas for Weight Loss:
Jalandhar Bandha
Position:
Take posture of Padmasana or Vajrasana.
Technique:
- Inhale deeply, filling your lungs with air followed by raising your chest and hold your breath.
- Bend your chin down on the jugular notch, slowly, and press hard.
- Hold your breath for 30 seconds to a minute.
- Raise your chin up and continue to hold your breath. When your head is back in the previous position, exhale through nostrils.
- Repeat the cycle three times.
Benefits:
- When chin is pressed down at jugular notch, thyroid and parathyroid glands get activated, and they secrete thyroxin that helps in reducing stress.
- It also helps in controlling the ailments of thyroid gland.
Don’ts:
People suffering from cervical spondolysis, should avoid this Bandha.
Also, people with high levels of thyroxin should also avoid this Bandha.
Mool Bandha
Position:
Take the position of Padmasana.
Technique:
- Exhale deeply through mouth, and hold your breath.
- Slowly squeeze your anal area (as if you are trying to stop the passing urine). All your lower abdominal muscles should be tightly contracted.
- Release the anal area and expand your abdominal muscles.
- For the sake of doing this Bandha again, first take a few deep long breaths, and then bring breathing back to the normal.
- Repeat the cycle three times.
Benefits:
- It improves the secretion of gland, present at the lower abdominal area of the body. It increases vitality and sexual ability.
Don’ts:
People suffering from piles should not perform this Bandha.
Women suffering from gynaecological problems should also not perform this activity.
What Are Kriyas?
Yogic kriyas increase the oxygen consumption of the body. And as we know that more the oxygen circulate in the body, better will be the functioning of heart and lungs. This, in turn, increases BMR (Basic metabolic rate) and hence, helps in reducing weight.
Agnisar Kriya
Position:
Stand straight with your feet spread apart and parallel to the shoulders.
Technique:
- Lower your body and place your hands on your knees, with thumbs pointing outward.
- Exhale deeply from mouth and hold your breath.
- Hold your breath and move your abdominal muscles in and out, as many times as possible.
- Repeat it ten times, and try to increase the cycle to at least 20 in one stretch.
- Get up and inhale.
- Bring your breathing rate back to normal and relax.
Benefits:
- It improves peristaltic movement (contraction and relaxation of muscles of abdominal area) of the stomach, and thus, helps improving the digestive system.
- It also helps to remove the stored stool in the stomach, and hence, relieves you from constipation.
- It removes fat from the abdominal area.
Don’ts:
Anyone who has undergone Hernia or any other surgery related to stomach, should avoid doing this Kriya.
Kapalbhati Kriya
It deals with active exhalations and passive inhalations. Spiritual gurus increase their power of spirituality through this Kriya.
Position:
Take the posture of Vajrasana.
Technique:
- Place your palms on knees and keep your back straight, and maintain a four-finger-gap between your chin and jugular notch.
- Perform powerful and active exhalations, and passive inhalations in a rhythmic pattern. With every exhalation, stomach should go inside and try to touch it to spine, but gently. In the process, there should be automatic inhalations, which make stomach go back to its original position.
- Start practising with 50 exhalations in a stretch, and gradually increase the number to 100. Subsequently, practise this Kriya for 2 minutes continuously, and increase the duration to 10 minutes in a day.
Benefits:
Since this kriya increases the BMR of the body, it serves as a cardio vascular exercise, and thus helps in weight loss.
What Are Asanas?
Asanas are the key yogic practise to reduce weight. But they are supposed to be practised in an utterly disciplined and methodical manner. You ought to get maximum benefit out of an asana, only if you are going to increase the duration of each posture. You can begin with 20 minutes in a day and increase the duration to an hour within three months.
Tadasana
Position:
Take the straight standing posture.
Technique:
- Spread your feet apart by a foot.
- Raise both your hands above your head and hold your palms together.
- Rise upwards on your toes and stretch your whole body up, as high as possible.
- Maintain this posture for at least 30 seconds to a minute. Keep your breathing normal during the exercise.
- Bring your hands back to normal position and heels back to floor, and exhale.
Benefits:
It helps to remove stiffness from spine and upper parts of the body.
It strengthens ankles and other smaller joints of the body.
Don’ts:
People suffering from ankle pain can perform it with heels on the floor only.
People suffering from frozen shoulder should avoid overstretching their shoulder.
Natrajasana
Position:
Take the straight standing posture.
Technique:
- Spread your feet apart by a foot more than your shoulder width.
- Bend your knees with your hands placed on your thigh. Raise your heels as high as possible, and stand on the ball of your feet.
- Raise your hands above your head and stretch your upper body as much as you can. Hold.
- Come back to the starting posture and relax.
Benefits:
- Removes fat from the thighs
- Brings the calf muscles into shape
- Strengthens the ankles
- Removes stiffness from the upper parts of the body.
Don’ts:
People suffering from arthritis should avoid practising this Asana. Also, people who have undergone a knee surgery or a joint surgery should not perform this asana without consulting their respective doctors.
Tolungasana
Position:
Take the posture of padmasana.
Technique:
- Place your hands by the side of your hips, and raise your body above the ground with crossed legs.
- Inhale and hold your breath.
- Maintain the posture for between 30 seconds to a minute.
- Exhale and come back to the floor, slowly.
- Open your crossed legs and go back to long sitting position.
Benefits:
- It helps in removing fat from the upper parts of your body.
- It also improves abdominal strength.
Don’ts:
People suffering from frozen shoulder, dislocated elbow, and broken elbow, should avoid this asana.
Vajrasana
Position:
Take the long sitting posture.
Technique:
- Sit in a posture where your foot should touch your hip. Left foot should touch left hip, while right should touch right hip.
- Your heels should turn outwards and toes should not touch each other. You should be sitting on your heels making a ‘V’.
- Keep your back straight and palms on your knees.
- Breathe normally and maintain this posture for minimum of 30 second, and maximum of two minutes.
Benefits:
- It fastens digestion.
- It is the only asana of Yoga that can be practised right after having a meal.
- It also helps improving the posture of body.
Don’ts:
People suffering from severe arthritis should not perform this asana.
People, who have undergone a spinal or knee surgery, should consult their doctors before practising this asana.
Ekpad Pavanmuktasana
Position:
Lie on the back and place your hands by the side of your thighs.
Technique:
- Interlock your fingers, bend your right knee, and place your interlocked hands over knee. Exhale slowly, pulling your knee towards chest.
- Pull your upper body and touch your chin to your knee.
- Try maintaining the posture for 30 seconds to a minute, and breathe normally.
- Repeat the same cycle on the other side.
Benefits:
- It stretches hamstrings and hips, removing extra fat from these areas.
- It removes the unwanted gas from the body, and thus the flatulence.
Don’ts:
People suffering from spondylosis should not raise their body up, and bring it over the chin; they should keep their head on the floor.
So ladies, these were some basic yoga activities, with which you can surely lose weight from any part of your body, if you perform them in orderly and disciplined manner. I have tried to tell you the very basic and easy postures, keeping in mind a girl from 18 years to a woman of 45, so that everybody can perform these activities and get the most out of yoga.
Keep practising and reducing weight, and always stay cheerful as happiness is the key to success.
All the best!
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