Ghar Baithe Weight Loss Ke Liye Yoga: 8 Asanas, Ek Routine aur Sahi Expectations

Latika · MA in Yoga, NET QualifiedUpdated 12 October 2026 · 4 min read

Gym ka time nahi, ya mann nahi? Bahut si women ghar baithe weight loss ke liye yoga chunti hain, aur yeh ek achha faisla hai. Par pehle ek seedhi baat: sirf yoga se, bina khaane par dhyan diye, weight kam karna mushkil hai. Yoga, ghar ka simple khaana aur poori neend, teeno saath chalein tabhi badlav dikhta hai.

Weight loss mein yoga kaise madad karta hai

• Surya Namaskar aur flow wale asana body ko lagatar chalate hain aur calories kharch karte hain.
• Khade hone wale aur core ke asana muscles ko mazboot karte hain, jisse body zyada active rehti hai.
• Pranayama aur relaxation stress kam karte hain. Stress kam ho toh "stress eating" bhi aksar kam hoti hai.
• Roz ki practice se neend behtar hoti hai, aur achhi neend bhookh ko control mein rakhne mein madad karti hai.

Weight loss ke liye 8 asanas

1. 1
   Surya NamaskarPoori body ka warm-up aur cardio ek saath. 5 round se shuru karein, dheere dheere badhayein. Steps yahan dekhein.
2. 2
   Utkatasana (Chair Pose)Jaanghon, hips aur core ko taakat deta hai. 3 se 5 saans rukein, ghutne panjon se aage na jaayein.
3. 3
   Virabhadrasana II (Warrior 2)Pair, kandhe aur stamina. Aage wala ghutna ankle ke theek upar rakhein.
4. 4
   TrikonasanaKamar ke side aur jaanghon ka stretch. Jhukte waqt aage ya peeche na girein, ek seedhi line mein rahein.
5. 5
   Naukasana (Boat Pose)Pet aur core ke liye. Shuru mein ghutne mod kar karein. Kamar mein dard ho toh avoid karein.
6. 6
   Setu Bandhasana (Bridge)Hips, kamar aur jaanghon ke peeche ki muscles. Gardan ko mat ghumayein.
7. 7
   Bhujangasana (Cobra)Kamar ko mazboot aur pet ko stretch karta hai. Hatheliyon par zyada zor na daalein, kamar se uthein.
8. 8
   KapalbhatiPet ke muscles ke liye tez saans chhodne wala pranayama. Khaali pet karein, dheere shuru karein. Pregnancy, high BP, heart ki problem, hernia ya recent pet ki surgery mein na karein.

Kisi asana mein dard ho toh wahin ruk jayein. Ghutne, kamar ya koi aur health problem ho toh pehle doctor se baat karein aur kisi teacher se modified version seekhein.

30 minute ka routine

• 5 minWarm-up: joints ghumana aur halki stretching.
• 8 minSurya Namaskar, apni speed par.
• 10 minUtkatasana, Virabhadrasana II, Trikonasana, Naukasana, Setu Bandhasana, Bhujangasana.
• 4 minKapalbhati (agar aapke liye safe hai) aur Anulom Vilom.
• 3 minShavasana.

Khaane ki 5 simple baatein

• Har meal mein protein rakhein: dal, paneer, dahi, chana, ande.
• Thaali ka aadha hissa sabzi aur salad se bharein.
• Meethe drinks, packet wale snacks aur baar baar ki chai-biscuit kam karein.
• Paani poora piyein.
• Raat ka khaana halka aur sone se 2 se 3 ghante pehle khaayein.

Kitna weight kam hoga?

Yeh har body ke liye alag hota hai, isliye hum koi number promise nahi karte. Roz yoga aur sahi khaane ke saath kuch hafton mein energy aur measurements mein badlav aksar dikhne lagta hai. Sirf weighing scale par dhyan dene ki jagah inch tape se kamar aur hips bhi naapein, aur dekhein ki kapde kaise fit ho rahe hain.

Delivery ke baad, PCOD ya thyroid ki wajah se weight kam karna zyada mushkil lag sakta hai. PCOD ho toh PCOD mein yoga wala article bhi padhein.

Yoga with Latu ka 12-week program

Hamara 12-week weight loss yoga program Monday se Friday, roz 50 minute ki live class hai. Har week ka plan alag body part par focus karta hai: full body, belly aur core, kamar-hips-legs, back aur arms, aur flow aur pranayama. Saath mein simple food guide, har week weight aur measurement check, aur har 4 hafte mein progress report milti hai. Batch mein sirf 12 women hoti hain, camera on, taaki har asana sahi karwaya ja sake.

Yeh article general jaankari ke liye hai, medical salah nahi. Koi health condition, injury ya pregnancy ho toh yoga shuru karne se pehle doctor se baat karein.