6 Effective Exercises Of Yoga For Weight Loss
Published on: 15-Mar-2023
10 min read
Updated on : 30-Nov-2023
6 Effective Exercises Of Yoga For Weight Loss
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
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)
This pose helps to lengthen the spine, stretch the hamstrings, and strengthen the upper body, all of which can contribute to weight loss. Do the pose by following the below steps:
- Lay down straight on your stomach and try to lift your upper body using your palms like a mountain.
- While you raise your upper body, inhale and maintain the position for 30 seconds.
- Now exhale and get back to the original pose. Repeat it 10-15 times for desired results.
While these poses are great for weight loss, remember that yoga is the most effective when combined with other healthy lifestyle habits, like regular exercise, a balanced diet, and stress management techniques.
The Final Say
Yoga can be a valuable tool for weight loss, promoting overall physical and mental well-being. By building muscle tone, increasing metabolism, reducing stress levels, and promoting healthy eating habits, yoga can contribute to a healthy life.
However, it is necessary to remember that yoga is most effective when combined with other healthy lifestyle habits, such as routine exercise and a balanced diet. With regular yoga practice, individuals can achieve their weight loss goals while improving their overall physical and mental health.
1. Can yoga alone help in weight loss?
While yoga can be an effective tool for weight loss, it is most effective when combined with other healthy lifestyle habits, such as regular exercise and a balanced diet.
2. How often should one practise yoga for weight loss?
Practising yoga regularly is necessary to get positive results, and you can do it at least 3-4 times a week for weight loss. However, one should pay attention to his body and avoid overdoing the postures, which can lead to injury. You can ask your trainer for better guidance.
3. Are certain types of yoga better for weight loss?
Power yoga, Vinyasa yoga, and Ashtanga yoga are the most effective for weight loss, as they are more physically challenging and can help to burn more calories. You can also try sun salutations, chair pose, and boat pose with them.
4. How long should one hold each pose for weight loss?
Hold each pose for 30-60 seconds or longer for weight loss if you feel comfortable. In addition, it can help to build strength and burn more calories. Also, try the more physically challenging poses to get desired results fast.
5. Can a beginner modify yoga poses for weight loss?
Here, it is necessary to work at your own pace and modify poses according to your comfort. Again, a qualified yoga instructor can help you with this and ensure you practice safely and effectively. Additionally, if you have some health issues, avoid a few poses as per the instructions from your trainer.
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