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The benefits of yoga are far more than increased flexibility. The many yogasanas leave you with a stronger body, peace of mind, good health and weight loss. If you’ve been struggling to lose weight from your things, it’s time to hit the mat!

Utkatasana (Chair Pose)

Sitting in a chair is easy. But try sitting in an imaginary chair! That’s what you need to do in Utkatasana, which literally means intense posture or powerful posture.

Do it: Stand erect with your feet slightly apart. Stretch your hands to the front, palms facing downwards. Don’t bend the elbows. Bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair. Visualise that you are reading a newspaper while seated. With awareness, sit straighter and lengthen your spine. Sink deeper into the chair but ensure that the knees don’t go beyond your toes.

Vrikshasana (Tree Pose)

A posture that replicates the graceful and steady stance of a tree, Vrikshasana needs you to keep your eyes open.

Do it: Stand tall and straight, arms by the side of your body. Bend your right knee and place the right foot high up on your left thigh. The sole of the foot should be placed flat and firmly near the root of the thigh. Make sure that your left leg is straight. Inhale, raise your arms over your head from the side, and bring your palms together in the ‘Namaste’ mudra. Keep the spine straight and  the body taut.

Virbhadrasana 1 (Warrior 1)

Named after Veerabhadra, a fierce warrior and an incarnation of Lord Shiv, this pose strengthens the arms, shoulders, thighs and back muscles.

Do it: Stand straight, legs wide apart. Turn your right foot out by 90 degrees and left foot in by about 15 degrees. Lift both arms sideways to shoulder height with your palms facing upwards. Exhale and bend your right knee. The right knee and right ankle should form a straight line. Turn the head and look to your right. Try and push your pelvis down and hold the pose.

Virbhardasana 2 (Warrior 2):

A variation of the earlier pose, the second Warrior pose increases stamina, strengthens and stretches the legs and ankles, and also stretches the groins, chest and lungs, and shoulders.

Do it: Inhale and lift your arms over your head, then bring your hands into prayer position. Place your feet 4-5 feet apart and raise arms parallel to the floor, palms down. Reach out to the sides, drawing shoulder blades apart. Turn the left foot in slightly to the right and your right foot out 90 degrees to the right. Firm your thighs and turn the right one outward. Exhale and bend your right knee over your right ankle so that the shin is perpendicular to the floor. Bring your right thigh parallel to the floor.

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