6 Effective Exercises Of Yoga For Weight Loss

Weight Loss


Published on: 15-Mar-2023


10 min read


Updated on : 30-Nov-2023




Harsimran Kaur


6 Effective Exercises Of Yoga For Weight Loss

6 Effective Exercises Of Yoga For Weight Loss

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Yoga brings you mental and physical stability. It is a blessing to lose weight in numerous ways.

Yoga is an ancient technique that has recently become popular due to its numerous health benefits. The practice of yoga involves a series of physical postures, breathing exercises, and meditation that can improve physical strength, flexibility, and balance while promoting mental clarity and emotional well-being. 

Through yoga practice, individuals can improve their physical health, reduce stress and anxiety, and improve their overall quality of life. Additionally, yoga can be adapted to suit individual needs and abilities, making it accessible to people of all ages and fitness levels. 

Whether you want to manage stress, increase flexibility, or improve your overall health and well-being, incorporating a regular yoga practice into your routine can be valuable in achieving your goals. 

It offers numerous benefits to those following a weight-loss diet. So, continue with the blog to learn effective yoga postures for reducing extra kilos. 

Table Of Contents

1. Yoga And Weight Loss

2. How Does Yoga Help In Weight Loss?

3. Best Yoga For Weight Loss

4. The Final Say

5. FAQs

Yoga And Weight Loss

Yoga is a low-impact exercise form that can be an effective tool for weight loss. While it may not burn as many calories as high-intensity cardio workouts, yoga can help increase muscle tone, improve metabolism, and reduce stress levels contributing to weight loss.

Yoga can help build lean muscle mass, which in turn increases metabolism and helps burn more calories throughout the day. Additionally, many yoga poses require a significant amount of core strength, which can help tone abdominal muscles and reduce the appearance of belly fat.

So, adding yoga to your day with a regular exercise routine will be helpful. It will make your active fitness plans more effective. It will not only help you to have a lean and fit body but will also offer you a peaceful mind.

How Does Yoga Help In Weight Loss?

Yoga can be an effective tool for weight loss, and there are several ways in which it can help:

1. Increases Muscle Tone

Many yoga poses require holding your body weight in different positions, which can help to build strength and tone muscles. This increase in muscle mass can improve metabolism, which can help to burn more calories. So, practising yoga with your gymming routine will be beneficial.

2. Promotes Mindfulness

Yoga focuses on the mind-body connection and promotes mindfulness and self-awareness. By becoming more in tune with your body, you can become more aware of when you are hungry or full, which can help you to avoid overeating. Therefore, practice yoga to enhance your mental and physical state together.

3. Reduces Stress

Stress can lead to overeating and an increase in the production of the hormone cortisol, which can contribute to weight gain. Here, yoga will help to reduce stress levels and promote a sense of calm, which can help to reduce the amount of cortisol produced by the body. So, add yoga to your day and enjoy and tension-free life.

4. Increases Flexibility

Many yoga poses involve stretching and lengthening the muscles, which can help to increase flexibility and range of motion. It can make engaging in other forms of physical activity manageable, which can further help promote weight loss.

5. Improves Digestion

Certain yoga poses, such as twists and forward folds, can help to stimulate digestion and promote regular bowel movements. It can help improve the digestive process and reduce bloating, contributing to overall well-being.

6. Enhances Sleep Quality

Regular practice of yoga helps improve your sleep quality. It brings you peace and a calm feeling making it easy to fall asleep. And many studies have shown that quality sleep is associated with weight loss. It is because when you are in rest mode, your body works more efficiently. 

Best Yoga For Weight Loss

As you plan to start practising yoga for weight loss, here are some of the effective yoga poses you can try:

1. Sun Salutations (Surya Namaskar)

Sun Salutations are a series of poses that help improve circulation, increase heart rate, and warm the body. In addition, it assists in enhancing metabolism and aid in shedding extra kilos. Here is how to do it:

  • Stand straight, take a deep breath and lift your arms above your head. 
  • Bend forward and exhale.
  • Now, move into the plank pose and hold the position for ten seconds.
  • Next, you will sit on your knees and lower your body to the ground.
  • Extend your legs, move your toes upwards, and keep your hands under your shoulders.
  • After this, you will again inhale and change into the cobra posture.
  • Then, switch to the downward dog-facing posture and leave your breath. You will hold this pose for at least ten seconds.
  • You will now stand straight, move to your original posture, inhale and lift your arms above your head.
  • Exhale and relax. Repeat these steps 10-15 times.

2. Warrior Poses (Virabhadrasana I, II, III)

This yoga poses help build strength in the legs, core, and upper body while increasing heart rate and burning calories. Steps to do it:

  • Stand straight by keeping your feet together, then stretch your legs apart.
  • Bend one knee forward by keeping the other one parallel to the ground
  • Now, calmly try to move your arms over your head and maintain the posture for ten seconds.
  • Then, you will switch to the next knee and repeat the process 10-15 times.

3. Boat Pose (Navasana)

This pose engages the core muscles and can help tone the abdominal muscles leading to a more defined waistline. Follow these steps to perform the pose:

  • Sit straight, stretch your legs forward, and bend your knees.
  • Try to lift your feet and upper body together in a parallel position.
  • Move your hands forward and maintain the pose for around 30 seconds.
  • Now get back to your original form and relax. Repeat the steps 10-15 times.

4. Plank Pose (Phalakasana)

The plank pose helps to strengthen the core muscles, including the abs and lower back. In addition, it can help improve posture and balance and contribute to weight loss. Here are the steps to perform it:

  • Start with getting into the push-up pose and use your palms to lift your upper body from the ground.
  • Now, look down at the floor and relax your neck. 
  • Hold this pose 10-15 seconds and repeat it 10-15 times.

5. Chair Pose (Utkatasana)

This pose engages the muscles in the legs, hips, and core and helps to improve overall body strength and burn calories. You will perform the posture in the following way:

  • First, stand straight by keeping your legs together and arms above your head.
  • Bend your knees together as much as possible and hold the position for around 30 seconds.
  • Now relax and repeat the pose 10-15 times.

6. Downward-Facing Dog Pose (Adho Mukha Svanasana)