An ancient form of exercise and way of living that focuses on your mind, body and soul. Called Yoga, It’s a holistic practice for all ages. Researchers have traced yoga to over a thousand years ago, and its rich history is divided into periods of innovation, practice, and development, also yoga is a great way for weight loss and fat burning.
Unlike other physical activities aimed at cleansing and rejuvenating the human body from outside as well as within. If one adopts the practice as a part of everyday routine, one can actually feel the difference – mentally, physically as well spiritually. And as an added bonus, it can bring about weight loss too.
How to do Yoga for Weight Loss?
Before we target weight loss, it is important to understand the various factors that contribute to weight gain. Yoga has some of the most basic breathing practices at its base which aims at cleansing, balancing and rejuvenating our inner organs and their functions.
Here are few simple yoga poses for weight loss to help you get started:
This yoga pose is a whole-body exercise, You lie down on your back, and as the name suggests go into a V-shaped position resembling a boat. Try holding the position for 10 seconds, to begin with and increase the bar with every passing day. You will feel your stomach muscles going for a toss but trust me, this will kill that stubborn belly fat.
– Sit straight with extended legs on the yoga mat.
– Now bent the knees.
– Lift your feet up of the floor as though your shin is parallel to the floor.
– Extend your hands parallel to the floor.
– Hold the pose for around 30 seconds.
– Now release and repeat it for 5 times.
2- Bridge pose
Bridge pose or Sarvangasana. It is excellent for glutes, thyroid as well as weight loss. that improves muscle tone, digestion, regulates the hormones, and improves the thyroid levels. also strengthens your back muscles and reduces back pain.
Lie down on your back with your hands stretched sideways now fold your knees, spread them out and raise your body up from your pelvis area. Take support from your hands and hold the position. This works wonders on your hips, thighs, stomach as well as back.
3- Upward plank
This may seem a bit difficult for a beginner but benefits a lot in weight loss. Wish for rock hard abs, then dive into a upward plank pose. It is one among the best yoga poses for weight loss.- Sit with your legs stretched and straight.
This might feel a bit hard at first, it is the exact opposite of our push up position.but the results that this asana yield will leave you much gratified. This works extensively on your back, shoulders, arms, spine, wrists and fortifies muscles.
4- Sun Salutation
Sun Salutation or Surya Namaskara does more than warm up the muscles and get the blood flowing. It stretches and tones most of the major muscles, trims the waist, tones the arms, stimulates the digestive system, and balances the metabolism. It is a whole package of good health and the best way to lose weight.
Also called Suryanamaskara, the popular yoga pose to reduce belly fat. There around 9 breath poses which tones all over the body. This single yoga pose involves various other poses too.
5- Warrior pose
Improving your concentration has become more accessible and interesting with the yoga Warrior pose, as well as Toning your thighs and shoulders. The more you hold that pose, the better the results you gain. With just a few minutes of Virabhadrasana, you will get tighter quads.
It involves going into the mountain pose, followed by stretching one of your legs back and with the other leg going into a lunge like position with your knee at a ninety degree positioning and your hands stretched right above your head.
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6- Triangle pose – Trikonasana
The Triangle pose is a highly beneficial yoga pose for several health issues, it’s so simple, turn your right foot out. Now stretch your arms out, wide open pushing the right side of your waistline over your right leg and slowly go down, facing downwards with a flat back.
Keep your right palm on the ground (you can choose to keep it in front of your right foot or behind it) or on a block with your left arm stretched upwards. Repeat the other side.
Trikonasana does not directly contribute to your weight loss. It enhances digestion and thus reduces the fat deposits in the belly, thereby the best yoga to reduce belly fat. It also includes muscles reducing your born fat.
7- Plank pose
Chaturanga Dandasana is the best way to strengthen your core. As simple as it looks, its benefits are immense. It is only when you are in the pose that you start to feel its intensity on your abdominal muscles as well as one of the best yoga poses for weight loss.
8- Downward Dog pose
Downward or Svanasana tones your whole body with a little extra attention to specific muscles. It helps to strengthen your arms, thighs, hamstring and back. Holding this pose and concentrating on your breathing engages your muscles and tones them, as well as improves your concentration and blood circulation.
9- Twisted Chair pose
The Parivrtta Utkatasana is also called the Yoga’s version of the squat. But you must know that it is a little more intense and tones the abdominal muscles, works the quads and glutes. The asana also improves the lymph system and the digestive system. It is a great way to lose weight.
The chair pose, as the name sounds, is to make a posture as though you are sitting in a chair.
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Can yoga help you lose belly fat?
There are a whole lot of factors that go into how to lose belly fat, including your nutrition, workout intensity, and even stress levels. While yoga can certainly help you lose fat, a study shows that resistance training is ideal for targeting that particular area of your body.
Still, it’s smart to monitor the amount of belly or visceral fat you’re dealing with. Not just for the betterment of your physical health, but mental, too. Researchers found that women who experienced significant levels of stress, and were otherwise “slim”, were more likely to have belly fat.
Is Yoga good for Weight Loss?
The development of yoga has benefited many people in losing weight in a healthy way. Yoga for weight loss is a debatable topic. Many people believe that Yoga alone does not promote weight loss. Yoga, when combined with healthy eating, has proven beneficial as it helps to lose weight along with keeping your mind and body healthy.
Yoga increases your mindfulness and how you relate to your body. You will start seeking out to food that is healthy instead of binging on food that can increase your fat accumulation.
Poses of yoga for losing weight have two important aspects, healthy eating, and exercise. Yoga poses for weight loss demand these aspects. Yoga is not just about a few poses that strengthen you. It has more benefits to offer.
How much weight can you lose by doing yoga?
When practicing yoga to lose weight, it’s critical to be aware of what you’re eating, there’s no cure-all or magic trick to lose weight fast.This depends on a whole lot of factors, including sleep and lifestyle habits, and of course, what you’re putting into your body.
Regardless of the type of exercise you’re doing or the diet you’re following, people who lose weight gradually (about 1 to 2 pounds per week) are more successful at keeping it off.
At the End
Yoga, an Indian form of mind and body rejuvenation has significant benefits for all, from people who are obese and want to shed weight, to people who want to relax. Yoga is an age-old treatment for a well-toned and healthy body and a stress-free mind. It not only aids in weight loss but also promotes a balanced physical and mental wellbeing.