Yoga practice promotes physical, mental, and spiritual development, allowing you to become the best version of yourself. Yoga, particularly the more physical types of yoga poses, may also be a helpful strategy for weight loss. You’ll also discover that the awareness obtained by a mild, soothing yoga practice aids with weight loss.
Many specialists agree that yoga helps people lose weight in a variety of ways. Let’s have a look at some of them.
Can You Do Yoga for Weight Loss?
Many people have benefited from the growth of yoga in terms of losing weight healthily. Yoga for weight loss is a contentious subject. Many individuals assume that Yoga does not encourage weight loss on its own. Yoga, combined with a good diet, has been shown to help you lose weight while keeping your mind and body healthy. Yoga improves your mindfulness and your relationship with your body. You will begin to seek out nutritious foods rather than bingeing on foods that will boost your fat storage.
Losing weight requires two key components: proper diet and exercise. These elements are important for weight loss with yoga poses.
Stress can harm both your health and your mind. It might manifest as discomfort, anxiety, sleeplessness, and difficulty concentrating. Most of the time, stress is the root reason for weight gain. Yoga can assist you in dealing with stress. Yoga’s physical benefits, paired with stress management, assist a person in losing weight and maintaining good physical and mental health.
Yoga and Mindfulness
Yoga’s mental and spiritual parts emphasize the development of mindfulness. This raises your consciousness on a variety of levels.
It can make you more aware of how certain foods affect your mind, body, and soul.
According to a 2016 study, persons who practice yoga and cultivate mindfulness may be better able to resist unhealthy meals and comfort eating. They may also grow more in tune with their bodies, noticing when they are full.
Yoga is regarded to be particularly effective for persons who are also struggling to lose weight in other ways.
According to a 2017 meta-study, mindfulness training had positive short-term effects on impulsive or binge eating and physical activity participation. Although there was no direct effect on weight loss, weight loss is believed to be connected with longer periods of mindfulness training. More research is needed to expand on these findings.
Because it is not recommended to do yoga on an empty stomach, you may discover that you make healthier dietary choices before doing yoga. Following a yoga practice, you may have a stronger desire for fresh, unadulterated foods. You may also learn to chew each bite thoroughly and eat more slowly, which may result in decreased consumption.
Yoga and Improved Sleep
Yoga practice can help enhance the quality of your sleep. When you have a continuous yoga practice, you may find that you may fall asleep more easily and sleep more deeply. You should ideally sleep between six and nine hours per night.
Weight loss is frequently linked to a good night’s sleep. According to a 2018 study, persons who had restricted sleep five times per week shed less weight than those who followed their typical sleeping routines. Both groups were restricting their calorie intake, meaning that sleep deprivation negatively affects body composition, including fat loss.
Yoga Nidra is a type of guided relaxation practiced while lying down. The practice may help you sleep better and be more aware. During Yoga Nidra, you can also set intentions, which may help you develop weight loss goals.
According to a small 2018 study, healthcare workers who practiced yoga Nidra for eight weeks increased their levels of mindfulness. Mindfulness entailed acting with awareness and not judging one’s inner experiences.
At the follow-up, their levels of sleepiness were not significantly different. However, this score improved as people practiced for longer periods. To expand on these findings, larger, more in-depth research is required.
Related: HOW TO LOVE YOURSELF: 15+ Tips to Get Back on Your Feet
How Frequently Should You Practice Yoga for Weight Loss?
To reduce weight, practice yoga as much as possible. You can conduct a more energetic, rigorous practice for at least one hour three to five times per week.
On the other days, alternate your exercise with a gentler, more relaxing session. Hatha, yin, and restorative yoga courses are all excellent choices.
If you are a beginner, begin cautiously and progressively increase your practice time. This allows you to increase your strength and flexibility while also preventing injuries. If you don’t have time for a full session on certain days, complete at least 20 minutes of self-practice. Allow for one full day of rest per week.
For further cardiovascular advantages, combine your yoga practice with activities such as walking, cycling, or swimming.
Note: Avoid weighing yourself immediately after a yoga class, especially if it is a hot yoga class, as part of your routine because you may lose water weight during the class. Instead, weigh yourself every day at the same time.
Power Yoga Poses For Weight Loss
Yoga tones your body and aids in the loss of excess fat. Power Yoga, on the other hand, is a different story. It is a strong style of yoga that revitalizes both the mind and the body. It’s more akin to an aerobic workout. Power Yoga aids in weight loss, maintaining a healthy physique, and a stress-free lifestyle. It also improves endurance, flexibility, and mental focus.
Power Yoga is a modern kind of yoga with roots in Ashtanga Yoga. The asanas generate internal heat and boost stamina, making you strong, flexible, and stress-free. It is a type of strength-building exercise that works out your entire body.
Sun Salutation, or Surya Namaskara, is the foundation of the most dependable type of Power Yoga. Surya Namaskara can be done as a warm-up before beginning your Power Yoga training session, or it can be done as Power Yoga on its own. It offers numerous advantages because it focuses on all of your body’s core muscles.
The following are some of the greatest Power Yoga poses for weight loss:
- Pawanmuktasana: also known as the Wind-Releasing Pose, can help you in losing excess fat from the stomach and stomach region.
- Trikonasana: also known as the intense side stretch position, aids in the removal of fat from the sides. It increases your heart rate and causes you to burn calories.
- Dhanurasana, or the Bow Pose: Aids in the removal of extra fat from the arms and legs. It is quite beneficial for toning your body.
- Garudasana: This, also known as the Eagle posture, is an excellent weight loss option for people seeking slimmer thighs, legs, arms, and hands.
- Eka Pada Adho Mukha Svanasana: When paired with breathing (one-legged downward facing dog), it helps tone your arms, hands, legs, thighs, and abdominal muscles.
- Bhujangasana: If you want to strengthen your buttocks and tone your abdominal muscles, try Bhujangasana, often known as the Cobra pose.
- Navasana: This is often known as the boat posture and is the most basic Power Yoga practice for weight loss. It focuses on all of your body’s primary muscles.
- Savasana: The most crucial pose to complete your Power Yoga workout session is Savasana, or Corpse pose. Savasana relaxes your muscles and protects them from harm.
Other significant Power Yoga asanas for weight loss include Uttanpadasana (Raised Feet Pose), Virabhadrasana (Warrior Pose), Ardha Chandrasana (Half-moon Pose), and Paschimottasana (Seated Forward Bend), among others. Power Yoga is regarded as an effective technique for weight loss and obesity prevention.
Yoga Asanas: Weight Loss Poses to Practice at Home
If you don’t have time for a full session, here are a few yoga poses you can do at home.
#1. Sun Salutations
Perform at least ten Sun Salutations. You can up the ante by holding some of the positions for extended periods of time or by picking up the tempo.
- Inhale as you lift your arms upward from a standing position.
- As you swan dive down into a Forward Bend, exhale.
- Return to a Plank stance by jumping, stepping, or walking your feet.
- Take at least five deep breaths in this position.
- Lower your body to the floor by bending your knees.
- Extend your legs, place your hands under your shoulders, and turn the tops of your feet to the mat.
- Inhale to elevate partially, midway, or fully into Cobra posture.
- Exhale to return to Downward Facing Dog, then push up into it.
- Maintain this position for at least five breaths.
- Exhale as you jump, step, or stroll your feet to the top of the mat and come to a full stop in a Forward Bend.
- Then exhale and raise your arms aloft.
- Exhale to bring your arms back down to your sides.
#2. Boat Poses
This pose involves your entire body, particularly your core, and aids in stress reduction.
- Sit on the floor with your legs out in front of you.
- Bend your knees and elevate your feet off the floor so that your thighs form an angle with the floor and your shins are parallel.
- Extend your arms out in front of you, parallel to the floor.
- Straighten your legs while keeping your body elevated if possible.
- Maintain this position for 30 seconds.
- Rep at least five times more.
#3. Plank position
Spend 10 to 20 minutes performing Plank variants.
- Step your feet back, heels elevated, from the tabletop position.
- Make a straight line with your body. You should examine your body in the mirror.
- Engage the muscles in your core, arms, and legs.
- Hold this position for at least one minute.
Yoga For Weight Loss FAQ
#1. Can Yoga Help You Lose Tummy Fat?
Yes, with the help of yoga, you can lose belly fat. Stretching and asanas (like Surya Namaskar) can help you lose abdominal fat. However, you are not advised to aim for spot reduction in any case.
#2. Which Is Better for Weight Loss: Yoga or the Gym?
Yoga and fitness both have their merits. Yoga focuses on stretching and relaxation, whereas fitness focuses on muscle contraction. There is no way to conclude one is superior to the other in terms of weight loss. It is determined by each individual’s body type and preferences.
#3. Is Power Yoga Useful for Weight Loss?
Yes, it works for weight loss. However, Hatha yoga is advised because it is more beneficial in the long run. Power yoga should not be practiced by anyone who has medical issues except under supervision.
#4. How Much Weight Can Be Lost Doing Yoga?
According to 2005 research from Seattle’s Fred Hutchinson Cancer Research Center, overweight people who practiced yoga regularly for 10 years between the ages of 45 and 55 shed five pounds on average, compared to a 14-pound gain for those who didn’t.
#5. How Many Calories Does Yoga Burn in 30 Minutes?
According to Harvard Health Publications, if you weigh 125 pounds, you’ll burn roughly 120 calories in 30 minutes of yoga, and if you weigh 185 pounds, you’ll burn 178 calories in 30 minutes of yoga.
Summary
If you want to utilize yoga to lose weight, you must commit yourself and your practice. Make incremental, gradual improvements and set modest goals to increase your chances of success.
As your practice and awareness grow, you may find yourself naturally drawn to healthy foods and methods of life. While it is not certain that you will lose weight, it is quite probable. Your beneficial outcomes may go well beyond weight loss.
