Table of Contents
Yoga asanas for weight-loss if you have Bad Back:
1. Naukasana (Boat Pose)
Formation of the posture
- Sit down with your legs spread straight in front of you.
- Keep your spine erect and hands resting beside your hips, bend your knees and lean back slightly.
- Now inhale lift up the legs alternatively.
- Keep palms on the floor beside you.
- Keep toes at eye level and lengthen spine.
- Hold the asana for 5 – 10 seconds and release.
2. Marjariasana (Cat Cow Pose)
Urdhva Mukhi Marjari Asana
- To do the cat cow pose, place your knees down on the mat, fixing palms under shoulders and knees under hips.
- Inhale, curve your spine to look up.
Adho Mukhi Marjari Asana
- Exhale, curve your spine forming a rounding of the back and allow your neck to drop down.
- Focus your gaze towards your chest.
3. Santolanasana (Plank)
Formation of the posture
- To do a plank, start in Marjariasana.
- Straighten the knees
- Keep your knees, pelvis and spine aligned and your arms straight.
- Hold the asana for 5 – 10 seconds and release the posture
4. Vasishtasana (Side Plank)
Formation of the posture
- Begin with Santholanasan (Plank).
- With your left palm down, take your right hand off the floor.
- Turn your body to the right side see if you can rest your heels on top of the other.
- Lift right arm up and turn your head and look up.
- Hold the asana for a while.
- Repeat on the left side
