Weight loss is not about being skinny but about healthy. This cannot be achieved by some diet fad or exercise gimmick but a comprehensive personalized plan.

Garbhasanskar and & Yoga session for these wonderful would be mommies as arranged by Dr.Shubhangi Adate at Ornate hospitals, Kharghar. 
June 25, 2018
With a Healthy heart, the beat goes on! Yoga to prevent, repair and reverse heart problems.
June 26, 2018

The first and foremost thing you need to ask yourself before starting any weight loss program is “Why do I want to lose weight?” “Looking good is the only goal or being healthy is the Priority?”

A wrong or a hurried weight loss program can do more harm than good.

Following are some serious health hazards of a wrong weight loss program-

  1. Damaged metabolism
  2. Crashed immunity
  3. Loosened skin
  4. Weakness
  5. Drop in blood sugar levels (hypoglycaemia)
  6. Harm to heart
  7. Muscles and tissue loss
  8. Short term dehydration
  9. Nutrition deprivation
  10. Osteoporosis
  11. Developing eating disorders like anorexia & bulimia
  12. Mental health issues like depression, lethargy, tiredness,

mood swings, irritability, lack of concentration and low


Then what is the solution?

A full-fledged weight loss plan which takes into consideration your health history, body type and gives steady results is the solution.

Am listing down some easy and very useful exercises and diet tips for a healthy weight loss. Not to forget that a customized plan with the right consultation would be the best to avoid any side effects and give best results. Click here to get in touch with us.

  • Baithaks called as squats helps in reducing fats and gaining the thigh muscles. It also helps in growing of abs muscles and thighs, legs etc.
  • Dands known as push-up are the slide push-ups which provide strength to shoulders, chest, arms and back. It is multi- purpose exercise which helps in reducing fats.
  • Surya Namaskar (Sun Salutation)

Provides a wholesome set of exercises with breathing patterns which are great for weight loss.

Procedure: There are twelve steps in Surya Namaskar. Each of these poses is accompanied with sequenced breathing which if done with concentration and accuracy promotes weight loss toning up your entire body.

  • Pranayama


Kapalabhati is an excellent way to lose weight naturally and control obesity. It naturally oxidizes the fats in body without making you weak. It helps in melting the stubborn fat while not giving stretch marks.

  1. Bhastrika

Bhastrika Pranayama gives energy and power. It raises your metabolic function and burns fat faster. It creates energy in body, boosts blood circulation and hence helps get better results from other weight loss exercises.

  1. Anulom Vilom

Anulom Vilom improves the working of your digestive system and cures constipation. It balances your hormones and

Controls the correct secretion of pancreatic juices.

  1. Bhramari

Benefits: Bhramari improves your metabolism, increases your oxygen intake and balances hormone secretion.

  • Yogasanas

A.  For Facial Fat

1.Simhasana (Lion Pose):

This asana is known to tone the facial muscles and is a good stress buster too.

2.Jalandhara Bandha:

It is one of the most sought-after asanas for thyroid patients. While it brings balance in thyroid secretions, it also makes your jawline defined.

B. For the Arms

3. Adho Mukha Svanasana (Downward Dog Pose):

The Adho Mukha Svanasana is a weight-bearing pose. It is an excellent way to tone your arms and biceps.

4. Chaturanga Dandasana (Four-Limbed Staff Pose, Low Plank Pose):

It not only tones your arms but also strengthens and tones your biceps and triceps.

5. Ardha Pincha Mayurasana(Dolphin Pose):

This asana helps strengthen and tone the biceps, triceps, and arms.

6. Urdhva Mukha Svanasana (Upward Facing Dog Pose):

It is one of the most powerful and efficient ways of toning your arms, biceps, and triceps.

C. For the Shoulders and Upper Back

7. Bharadvajasana (Seated Twist Pose):

It improves the natural flexibility of your upper body and also helps tone your shoulder blades.

8. Ardha Matsyendrasana:

The intense twist (one side at a time) helps in toning the sides, the upper body, as well as the abdominal muscles.

D. For the Midriff

9. Naukasana (Boat Pose):

If you have trouble losing that stubborn belly fat, here is something that will give you visible results. With a little practice, you are well on your way to achieve toned abs.

10. Matsyasana (Fish Pose):

Helps in burning the extra fat that gets deposited in the most prominent places like the tummy and thighs.

11. Anantasana (Vishnu’s Couch Pose):

This pose tones and firms the abdominal muscles. The focus shifts to both the sides of the body while you stretch. This asana works on melting your love handles and improves blood circulation and digestion.

12. Bhujangasana (Cobra Pose):

A pivotal pose in the Surya Namaskar, this is an elegant asana that works on your upper body. It gives the abdominal muscles a rooted stretch and acts as a catalyst for burning unwanted belly fat.

E. For the Thighs

13. Baddha Konasana (Cobbler Pose):

The Cobbler Pose works on the inner and outer thighs. It is easy, straightforward, and relaxes your lower body.

14. Malasana(Garland Pose):

A posture that counters the effects of sitting all day and accumulating fat in the lower part of the body. It stretches the thighs, groin, and hip muscles. It improves flexibility and tones the inner/outer thigh region.

15. Anjaneyasana (Crescent Pose):

This pose is all about the lunge – it stretches the legs, hamstrings, and thighs, thereby helping in toning the muscles from the hips to the ankles. It releases tension and gives you great flexibility.

16. Ardha Bhekasana (Half Frog Pose):

It stretches and strengthens the hips, quadriceps, and the hamstring muscles. You will feel energized as it stimulates blood circulation.

F. For the Calf Muscles/Hamstrings 

17. Padangusthasana (Big Toe Pose):

A pose that fully stretches the hamstrings and tones the calf muscles. It strengthens your thighs, legs, and back while stimulating the functioning of the kidneys and liver.

18. Parsvottanasana(Pyramid Pose):

It is also called the Intense Side Stretch Pose as it involves deep stretching of both the sides of the body. It strengthens the quads, calf muscles, and hamstrings as you extend into the final posture. An easy way to tone and strengthen your legs.

19. Virabhadrasana 2(Warrior 2 Pose):

The Warrior 2 Pose is a revitalizing pose that helps you build stamina while stretching all the muscles below your hips. It is the second level of the Warrior Pose that comes with a lot of benefits apart from just toning and strengthening your legs. It relieves sciatica like magic.

20. Upavistha Konasana (Wide Angle Seated Bend Pose):

The deep stretch releases the tension in your torso and hip muscles and tones the hips.

G. For the Hips

21. Garudasana (Eagle Pose):

The balancing act helps you find stability and, in the process, strengthens your core and hip muscles.

22. Ananda Balasana (Happy Baby Pose):

This is one of the best yoga poses for weight loss as it stretches the entire lower portion of your body. The focus is on the hip bone as it goes perpendicular to the floor. The inner thighs, groin, and hamstrings are also toned and strengthened in the process.

23. Rajakapotasana (Pigeon Pose):

The intense stretch of the legs, spine, and chest strengthens the hip muscles. In this asana, the entire body is in the front, and the hip is the only organ that pops out at the back of your body. Hence, it thoroughly works on your hip muscles.

24. Supta Baddha Konasana (Reclined Bound Angle Pose):

This asana is a hip opener and also works on the inner thighs. The balancing act of keeping the legs folded while sticking the toes together stimulates the toning of the hip muscles. It is a very relaxing asana and releases tension in the hip and thigh muscles.

  • Diet:

A low-calorie, but high-nutrition plan is what is required. Do not eat less, eat Right! Right choice of food, with the right proportion and at the right time is what does the trick.

Having said that, the diet plan has to be easy and practical to follow in our jet fast life.

A good diet plan takes into consideration following points:

  1. It takes care of nutrition
  2. It takes care of desired goal
  3. It doesn’t harm your metabolism
  4. It doesn’t make you weak or induce low immunity
  5. It takes into consideration your choice of food or the kind of food preferred in your house
  6. Instead of being restrictive, it is moderately strict while being practical
  7. And last but not the least it is tasty.

The above tips when converted into personalized recommendations makes your weight loss journey less bumpy and more productive.

Contact us today to get your very own personalized Weight loss program on 7741979179 or leave us a message at sahna@pravaahwellness.com.

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