Top 3 yoga poses for weight loss

In ancient times people do yoga for health benefits, concentration, and control of the mind.
Yoga helps for weight loss and calms your mind, flexibility, relaxes your body and motivates.
There are some more benefits to do yoga 
It helps burn calories.
It boosts your metabolism.
Useful to build strength, stamina, flexibility, and tone your body.
It helps increase your consideration.
It helps you relax as tension or stress is considerably reduced.

So we know how yoga can helps to reduce our weight, but also it's changed our lifestyle.
Lets se some yoga 
          Sarvangasana (shoulder stand)
          Phalaskasana (plank pose)
          Vasisthasan (side plank)

Sarvangasana (shoulder stand)
Benefits;

Shoulderstand stretches the shoulders and neck. As an inversion, it sends blood from the legs and pelvis back to the heart and lungs to become freshly oxygenated, which may increase energy.

1 Like many yoga poses, practicing a Shoulder stand can be a calming and relaxing experience when performed correctly.

Steps:

1. Start with a stack of two folded blankets. Lay down on your mat aligning shoulders onto the blankets. With legs bent and feet on the floor (as if setting up for bridge pose), begin to walk your shoulders underneath your upper back, feeling the chest gently rising.

2. Lift your hips off of the mat coming into bridge pose and extend your arms onto the ground, palms facing down as if your hands could touch your heels. Press firmly into the palms, using them as leverage to lift onto the balls of the feet and extend one leg up. Bend at the elbows, place your hands on your low back, creating a shelf, and then extend the next leg up.

    

3. Once you raise the legs, don't turn your head to the side to look around the room since you can injure your neck. Keep your gaze upward and your neck straight.

4. Lift through the balls of your feet. Walk your hands further up the back for more stability. Feel the chest reaching towards the chin to support opening the upper back.

    

5. Move your hips toward the front of the room and your feet toward the back to straighten the body. The correct alignment is with the hips over the shoulders and feet over the hips. Ask your teacher or a friend to help you determine if your legs are perpendicular to the floor.

6. Stay in the pose for up to 10 breaths.
7. To come out, bring your feet back over your head to come through Plow Pose.
8. Roll out from Plow slowly.

Phalaskasna (Plank pose)

Benefits:

Improves body balance and posture. Strengthens your core (i.e., spine, shoulder

 bones, pelvic and joints)

Improves body flexibility

Reduces belly fat and makes tummy tight

Reduces backaches

Steps:

1. Start in Downward Facing Dog. Then inhale and draw your torso forward until the arms are perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor. Press your outer arms inward and firm the bases of your index fingers into the floor.
2. Firm your shoulder blades against your back then spread them away from the spine. Also, spread your collarbones away from the sternum.
3. Press your front thighs up toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels. Lift the base of the skull away from the back of the neck and look straight down at the bottom, keeping the throat and eyes soft.

Plank Pose is one of the positions in the traditional Sun Salutation sequence. You can also perform this pose by itself and stay anywhere from 30 seconds to 1 minute.

Vasisthasan (Side plank)

Benefits:

Strengthens three muscle groups at once. 

Protects your spine. 

Strengthens your core without stressing your back. 

Improves your balance.

Reduces your risk of a back injury.

Steps:

1. Lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is directly under your shoulder. Ensure your head is directly in line with your spine. Your left arm can be aligned along the left side of your body.
2. Engage your abdominal muscles, drawing your navel toward your spine.
3. Lift your hips and knees from the mat while exhaling. Your torso is straight in line with no sagging or bending. Hold the position.
4. After several breaths, inhale and return to the starting position. The goal should be to hold for 60 seconds. Change sides and repeat.