For thousands of years, the effectiveness of some asanas in the fight against excess weight has been tested. Each exercise has its task:

✓ speed up metabolism,

✓ restore hormonal levels,

✓ reduce appetite,

✓ improve digestion,

✓ tighten and strengthen muscles,

✓ promote self-purification of the body.


Tree pose (Vrikshasana)

Vrikshasana is considered a powerful energy asana. During its implementation, all the chakras line up, the body harmonizes the four elements: Air – opens the lungs, Water – adjusts the flow of fluids, Fire – strengthens the will, Earth – ground emotions. On the physical level, the Tree Pose helps to normalize metabolism, improves posture, increases blood circulation in the legs, and normalizes lymph flow.

How to do:

Stand straight with your feet together and your arms at your sides. As you inhale, stretch the crown of your head up and try to straighten your back as much as possible. The support is on the feet. As you inhale, lift your bent right leg and rest the foot of your right leg on your left thigh (heel near the crotch, toes pointing straight down). The knee of the right leg looks to the side. The foot of the bent (right) leg actively pushes the thigh of the supporting (left) straight leg. As you inhale, join your palms as in prayer and raise your hands. The gaze is directed to one point at eye level. Hold in the asana for 5-7 breaths, as you exhale, lower your leg and arms.


Virabhadrasana Warrior Pose

During this asana, almost all muscle groups are involved, but the legs are worked out especially intensively: the exercise strengthens and opens the hips, improves the tone of the legs and ankles, as a result of which a beautiful relief of the legs is acquired. Fat in the thighs is also burned.

How to do:

Stand up straight. As you exhale, lunge deeply forward so that the knee is at a right angle. Raise your arms above your head, palms together. Hold for 5-7 breaths, opening your chest and maintaining balance. Repeat on the other leg.



Downward-Facing Dog Pose (Adho Mukha Svanasana)

One of the general in yoga asanas – allows you to work out all muscle groups, especially the back, hips, ankles. Increases heart rate and actively burns calories.

How to do:

Stand straight, raise your arms, as you exhale, tilt forward. Place your palms on the floor and put your feet back. Place your body weight on your hands to straighten your knees. Stretch your tailbone up. At the same time, the neck is relaxed, the head is freely lowered. If there is too much pulling on the hamstrings, lift your heels off the floor or bend your knees. Try to bend more in your back.


Upward-Facing Dog Pose (Urdhva Mukha Svanasana)

This asana is a backward bend – it opens the shoulder girdle and chest, and also strengthens the muscles of the arms, legs, and abdomen. Stimulates the work of the abdominal organs.

How to do:

Lie facedown on the floor and place the outside of your feet on the floor. Place your arms on either side of your chest, bending your elbows. Hands touch the chest at the sides. Push off with your palms and stretch your chest forward over your shoulders. Push off with your feet and lift your hips and knees off the floor, only your hands and the outside of your feet touching the floor. Take 3 deep breaths in this position.


Plank (Phalakasana)

This exercise is considered one of the most effective for burning fat in the abdomen, hips, and shoulders.

How to do:

Lie on your stomach, then bend your elbows and rise. The knees are torn off the floor, the body forms a straight line from the toes to the crown, elbows under the shoulders. The abdominal muscles are tense, the lower back is flat, without deflection. Stay in this position for as long as you can – start with 15 seconds and gradually increase the time.


Boat pose (Navasana)

Strengthens the abdominal muscles, as well as the muscles of the back and legs. Also, it affects digestion. It enhances blood circulation in the abdominal area, and with it the processes of assimilation and breakdown of food. Regulates the thyroid gland.

How to do:

Sit with your back straight, legs straight, hands on the floor at hip level. As you inhale, stretch the crown of your head up and straighten your back. As you exhale, tilt your back and raise your straight legs (an angle of 90 degrees should form between your torso and legs). Raise your straight arms parallel to the floor. The palms are looking at each other. Hold in the asana for 5-7 breaths, while exhaling, lower your legs and arms.


Camel Pose (Ushtrasana)

Ushtrasana strengthens the shoulders, back, chest, arms, abs, and thighs. Besides, it makes the spine flexible and the posture straight. It also normalizes the work of the hormonal system, the thyroid gland, and the sex glands as well. Promotes blood purification.

How to do:

Get on your knees, hip-width apart, hands freely lower down along the hips. While inhaling, stretch the crown of your head up, as if pulling your sides up and lean back, and place your palms on your heels (or feet, if it’s difficult and this is to put your palms under the lower back, supporting it). As you exhale, bend in the chest, moving your head back. Hold the asana for 5-7 breaths. Then slowly lower your arms and sit on your heels.


Illustrations: Julia Ruban