Yoga to enhance the body shape

Yoga is an effective method to control the body weight and to keep the body in good shape. With just 4 months of continuous yoga training, one can easily reduce excess body weight up to 20 kilograms and that too without distorting the skin or the muscles. Here are certain Yoga asana that will help in this aspect:

Shvasana kriya: Stand straight keep your legs together keeping the toes apart.  Breathe in and stand on your toes. Simultaneously join your hands above your head. Breathe out and come back to your initial position. Repeat this for 10- 15 times. You could do this a bit fast if possible. If you find it tough to stand on your toes, you can stand on your foot.

Khadi chalanam (Hip Rotation): Stand erect and keep your legs together with the toes apart. Keep your hands on your hip and rotate the hip to one side and continue the same for 10 to 15 times. Rotate your hip to the opposite side as many times as you rotated to the former side.

 Parsva trikonasanam:

keep your feet apart and stretch your hand to both sides breathing in slowly. Bend down to your right side breathing out without bending your knee. Stretch your hands to touch your feet or floor. Stretch the left hand and keep them parallel to the right hand. Make sure that you place your hands close to your ears. Remain in this position and breathe in to return to your initial position. Practice with alternate sides for 3 or 4 times.

 Bhujangasana:

lie down facing downwards and place your palms on the floor just below your shoulders. Breathe in and lift your head. Further breathe in and lift your body till your navel. Breathe out come back to the initial position. Repeat the same for 3 or 4 times.

 Yoga nidra:

Lie down facing upwards and keep the legs apart. Keep the palms facing upwards. Now imagine that the entire body is relaxing and slowly control your breath. Your body would now completely relax.

 Suryanamaskara:

this is extremely effective in controlling body weight and enhancing the physical shape. Practice suryanamaskara which is a combination of 12 asanas 8-9 times per day for best results.

Dwipada Uttanasana:

 lie down facing upwards and keep your palms on both the sides of your body facing downwards. Breathe in and lift your legs up. Breathe out and bring your leg s down slowly. Repeat the same for 10-15 times.

Paschimothasana:

keep your legs close and lie down facing upwards. Breathe in and stretch your hand to the back of your head and keep them straight. Now come forward and stretch your hands to hold your foot and simultaneously breathe out. Breathe in and come back to the initial position. Repeat this for 10 -15 times.

 Shalabhasana:

lie down facing the floor and place your chin on the floor. Keep your hands on both sides of the body, keeping them under your thighs facing down. Breathe in and lift your legs at 45 degrees. Keep them in that position for some time. Breathe out while bringing your legs down. Repeat this or 4-5 times.

Halasana:

lie down facing upwards breathe in and lift your legs and place them behind your head on the floor. Breathe out and come back to the initial position.

Pavana mukthasana:

Lie down with your face upwards. Breathe in slowly to fill your lungs. Breathe out and bend your legs to keep them near your chest. Lift your leg to touch the knee with your chin. Practice this 4-5 times a day.

Do make sure that you contact a physician as well as a trained yoga practitioner before practicing these asanas as it might not be appropriate for all individuals.