It’s not easy to narrow everything down since there are over 300 positions in the physical yoga practice, but these poses can start you off on the right path.
Here are some of the basic Yoga poses that can be done not just for weight loss, but for overall strength and stability as well.
1. Child Pose
- Kneel down on the floor like you are resting on your heels.
- Now exhale and start bending forward slowly. Place your torso between your thighs.
- Keep your forehead flat on the floor and your hands resting forward in a straight line of your knees.
- Feel the gravitational pull and feel the stretch on your tailbone.
- Breathe normally and hold your body in this position for 30 seconds and then release slowly.
2. Bridge Pose
- Start by lying flat on your back.
- Now bend your knees and keep your feet and knees in a straight line.
- Put your arms beside your body and palms facing downward.
- Slowly lift your back with the help of your thighs. Make sure your chin should touch your chest without moving your chin.
- Press your hands against the ground and try to lift your back a bit higher.
- Hold your body in this position for 40-50 seconds. Breathe normally.
- The release slowly and come back to normal position.
3. Cow-Cat Pose
- Stand on your arms and knees as your body resembling the tabletop position.
- Your arms and knees should be hip-width apart.
- Now inhale and raise your chin looking upward. Arc your head backward. Push your navel region down and raise your buttocks.
- Hold this pose for 5 seconds and breathe normally.
- This asana includes two countermovements.
- Here starts the second movement. Exhale and drop your chin to your chest. Raise your chest and rest buttocks.
- Do 5-6 rounds of this asana and then rest your body.
4. Downward Facing Dog Pose
- To start this yoga pose, you need to get down.
- Now place your hands and feet like a dog, after that take both of your hands forward a bit.
- Tuck your toes and lift your butt up and back, if you can straighten your legs in that position, then do it.
- Press your figures and palm on the ground or floor.
- Turn both the shoulders outwards and contract your thigh muscle.
5. Corpse Pose
- Lay down on your back and slightly separated your legs released to the side.
- Now flop your arms at the sides with the palms facing up, close your eye.
- Now put your whole focus on relaxing each part of your body.