Yoga Plan for Weight Loss

Following Yogic plan of Shuddhi kriya, Asana & Pranayama Can Help In Weight
Loss –

1 Yogic Breathing – 5 Min

 With the complete focus on chest movement practice yogic breathing for 5 Min.

2 Shuddhi Kriya / Cleansing Activity– 10 Min

 Kapalbhati – 10 Min (Sitting in Siddhasana/ Accomplished Pose)

3 Asana – 45 Min

 Surya Namaskar / Sun Salutation – 11 Repetitions – 2 Min Each

 Surya Namaskar / Sun Salutation – 10 Repetitions – 5 Repetitions in 1 Min
 Lateral Bending – 5 Repetitions each side– Holding each for 8 Breaths
 Ardh Halasana – 2 Repetitions – hold for 8 breaths at 30-degree, 45 degree and
60 degrees
 Setu Bandh Asana/ Bridge Pose – 2 Repetitions – 10 Breath each
 Dhanur Asana / Bow Pose - 2 Repetitions – 10 Breath each
 Nauka Asana / Boat Pose in Proline - 2 Repetitions – 10 Breath each

4 Pranayama – 15 Min

 Nadishodhana / Anulom Vilom Pranayama – 10 Min

 Bhastrika – 3 Rounds – 30 – 40 breath each round (not to be performed by
Hypertension patient)

Note –

 Practice all the Kriyas, Asanas and Pranayam slowly with the ease of your
body and with mindfulness.
 Practice within the body limits! Do Not Over Do!
 Do take sufficient rest in between – Shavasana / Corpse Pose – Focus on
Breath.
 To have the best effect of the plan, it should be followed with some cardio
activity like walking, jogging, swimming, skipping, cycling etc.
 One must follow diet while following plan.