Yoga helps to keep weight off and improve overall performance of the body and mind. Stiff neck, back pains, wrist pains and poor circulation – these are just some of the occupational hazards of a sedentary job. Add to that wrong diet, shallow breathing, poor posture, stress, and a work station that doesn't help you one bit. No wonder you end up putting on weight and feeling miserable. So why not de-stress, re-energize, jumpstart yourself? Work the kinks out of your body and mind each and every day of your life.

Here are 10 simple ways to help you reduce fat and keep you fit.

Asanas - Postures

The regular practice of yogasanas helps to keep weight off and improve overall performance of the body and mind. The two best physical postures to keep off the fat are:

1. Surya Namaskar or the Sun Salutation - The amount of calories a person will burn by practicing this will vary depending on the person's weight and the intensity and duration of the yoga session. On an average a 130-pound person will burn approximately 240 calories for a light to moderate yoga session. A 130-pound person will also burn approximately 400 calories per hour participating in an intense yoga session.

2. Sarvangasana or The Shoulder-stand is called the Queen of all asanas as it benefits the whole body. It is particular for blood circulation and stimulating the thyroid gland by throwing it open. This asana increases fat metabolism thereby converting fat to muscle and energy. This is like killing two birds with a single stone. You will not only lose fat but also have a better muscle tone and vitality.

3. Paschimottanasana or head to knees pose is ideal for stretching the arms, hamstrings, shoulders, and spine. In the process it helps rid the body of excess fat.

4. Marichyasana or sage Marichi twist pose gives immense benefits to the abdominal organs and spine. It helps increase abdominal fire and reduce fat around the waist and thighs.

Pranayama – Breathing techniques

Pranayama, through its influence on the hypothalamus, helps the obese to re-establish the lost balance between food intake and expenditure of energy.

5. Bhastrika or Ballast Breathing increases the flow of air into the body to produce inner heat at the physical and subtle level. It activates and invigorates the liver, pancreas, spleen and abdominal muscles, thus toning the digestive system and improving digestion. If you are resorting to weight loss pills it is sure to give you some side effects. Bhastrika is probably one of the safest options for losing weight as it ensures no side effect. 

6. Suryabhedana or Right Nostril Breathing helps with many aspects of health, particularly weight loss and stress reduction. It is not a quick fix, but can be an excellent long-term approach to losing excess weight – and keeping it off. Within its ability to create total well-being, lies its ability to reduce excess weight through boosting metabolism and burning calories.

Shatkarmas - Cleansing techniques

Cleansing techniques purify the entire system of toxins. People suffering from obesity and those of a flabby and phlegmatic constitution will find them especially beneficial. The two main yogic cleansers are:

7. Dhauti is a cleansing technique specifically meant to cleanse the stomach. It consists of drinking as much water as you can then tickling the base of the throat and throwing it all out, thereby ridding the body of all excess fat and toxins.

8. Shankha Prakshalana is another type of technique for cleansing the entire digestive system. Shankha means conchshell and Prakshalana means to wash. Just like washing a conch shell where you would pour water into the mouth and drain it out the opposite end of the shell, so also with the intestinal tract. It has the same benefits of Dhauti except that here the entire digestive tract is cleansed.

9. Yogahar - Yogic Diet

Most illnesses are in some way linked to wrong food habits. A slight modification in dietary habits can rehabilitate the entire system. The yogic diet is a vegetarian one, consisting of pure, simple, natural foods which are easily digested and promote health. Simple meals aid the digestion and assimilation of foods. The yogic diet will help you lose weight and remain healthy. However, any change in diet should be made gradually.

10. Dhyana - Meditation

Meditation is a powerful technique that can be used to coax the mind into doing what you want.  Remember the saying, `Think thin and get thin'. Mind-body techniques offer a powerful set of strategies to lose weight easily, and for good. When you meditate, you concentrate on your breathing while dismissing any distracting thoughts. Fattening foods become less enticing, you begin to crave healthy foods and to desire to move around more, enabling you to reach the weight loss goals you've been yearning for so long.

by Kevin Pederson