Weight Loss With Yoga – 5 Easy Yoga Poses Can Do

Weight loss with yoga can be possible with regular yoga workout and planning a healthy diet.

Weight loss with yoga

According to credible studies, yoga may benefit weight reduction and maintenance by reducing stress, boosting mood, preventing emotional eating, and creating a supportive environment.

Yoga, primarily the more energetic varieties, could also be a useful method for weight loss. Additionally, you could discover that the awareness you get through calm, soothing yoga activity aids in your weight loss.

A genetic factor of weight problems may increase your chance of experiencing similar problems with your weight. Being lethargic and eating processed foods, sweets, and oil also cause weight gain. The causes that further result in weight gain includes stress, mental health issues, hormonal imbalances, lack of sleep, and the use of drugs to manage certain mental health concerns.

Yoga has multiple benefits, including improved balance, flexibility, and muscular endurance as well as lowering your blood pressure, tension, and chronic fatigue. Yoga is relaxing as well as advantageous to general health and wellbeing.

However, research says that weight loss with yoga is not an impossible job.  How beneficial is yoga for reducing body weight? We all understand that exercise and physical activity burns calories. Weight loss with yoga and physical activity is a smart approach to reduce body fat.

Burning Calories During Yoga

Weight loss with yoga

Yoga is not typically thought of as an aerobic activity, but some styles of yoga are more physically demanding than others.

Yoga that is vigorous and active helps you burn so much calories and assist weight loss with yoga. This might assist in limiting weight gain. Power yoga and vinyasa, are a few styles of yoga that are more physically demanding.

Hot yoga establishments frequently provide vinyasa and power yoga. You move virtually regularly when doing this style of yoga, which aids in calorie burning.

Yoga can perhaps improve your metabolic rate and help you tone up your muscles.

Yoga can assist you in controlling stress, which can lead to weight gain

Weight loss with yoga

The Sanskrit term yuj, which indicates to integrate the body, soul, and emotions, is where the name yoga originates. Many of the factors that contribute to weight gain are improved by this integrative mind-body exercise.

Stress can be physical and cause discomfort or lack of sleep for certain people, or it can be psychic and result in emotions of nervousness and uneasiness. Because of stress, cholesterol level may increase and lead to weight gain. Obesity may result from cortisol’s ability to increase belly fat, reduce muscle tissue, and enhance desires for foods high in fat and sugar.

Yoga can enhance mindfulness feeling which relates to eating habits

mindfulness feeling

The majority of us are aware that eating french fries nonstop or having confectionery cravings after 9 p.m. decreases our chances of weight loss. We are all aware of the positive effects of eating lean protein, complete grains, and veggies on our weight and general health. Although this knowledge is essential, it doesn’t seem to be enough to support us in implementing our healthy eating choices.

Yoga helps people become more conscious of their bodies and more sensitive of their bodily feelings. This is the reason that yoga is called a “moving meditation” for people of any age group. According to research, practicing yoga can help you become more focused without having to engage in regular sitting meditations.

There are methods for lowering body weight with yoga, even though the clinical research on the subject is at best scant. To help you get the body you desire while establishing your rhythm on the mat, we’ll go through yoga for calorie restriction. These are just a few of yoga’s many advantages.

There are some poses and positions for weight loss with yoga and best weight management appended below.

Home workout poses for weight loss with yoga

If you don’t have time for a complete yoga session, try these simple positions at home.

Surya Namaskara – Sun Salutation Pose

Perform 10 Sun Salutations a minimum. By keeping some of the poses for longer periods of time or picking up the pace, you can enhance intensity.

•Inhale as you raise your arms overhead while standing.

•As you dive downward into a Forward Bend, exhale.

•Return to plank position.

•For at least four or five breaths, maintain this posture.

•Bring your body towards the ground by bending your knees.

•Place your hands beneath your shoulders, extend your legs, and rotate the tips of your feet toward the mat.

•Lift partially, partially up, or fully into Cobra pose by inhaling.

•After pushing yourself into the downward-facing dog, exhale and drop yourself back down.

•For at least four or five breaths, maintain this position.

•After jumping, stepping, or walking , stand in a forward bend while exhaling.

•Raise your arms upward and inhale.

•Bring your arms back up by your body and exhale.

Paripurna Navasana – Boat Pose

This pose reduces anxiety by mobilizing your entire body, especially your midsection.

•Lay on the floor and cross your legs in front of you.

•Lift your feet off the ground while bending your knees such that your thighs are at an incline to the floor and your shins are parallel.

•Make sure your arms are out in front of you, parallel to the ground.

•If you can, elevate your body and straighten your legs.

•For thirty seconds, maintain this posture.

•Repeat a minimum of five times.

Chaturanga Dandasana – Plank Pose

Perform various variants of the plank stance for 10 to 20 minutes.

•Move your feet back while lifting your heels as if you were sitting at a table.

•Your body should be in a straight line. Consider checking your posture in a mirror.

•Make use of your arm, leg, and back muscles.

•Hold this position for at least 1 minute.

Virabhadrasana – Warrior Pose

The Warrior II stance has made it easier and more enjoyable to tone your thighs and shoulders and to focus better. The better the results you get, the longer you hold that stance. You can get tighter quads by doing Virabhadrasana for just a short while.

•Warrior III pose is designed to tone your arms, legs, and back while also enhancing your balance. If you tighten your abs while maintaining the position, it will also help to tone your stomach and give you a flat belly.

•Standing up, advance your right foot about 4 feet. Kneel into a lunge keeping your foot parallel to the floor and toes pointed up the mat. Turn your left heel in at about a 45-degree angle while keeping the left leg upright behind you. Maintaining a straight upper body while lifting your arms, maintain your shoulders down.

•Lift your chin to look up at your hands while squeezing your neck and shoulders together and downward. Hold the position, then switch to the left side.

Sethu Bandha Sarvangasana – Bridge Pose

The Sethu Bandha Sarvangasana, also known as the Bridge pose, is some other posture with numerous advantages. It is wonderful for weight loss, thyroid health, and glutes.

•The Bridge pose boosts thyroid function, metabolism, hormone regulation, and muscle development. Further, it assists in reducing back stiffness by toning up your back muscles.

•Lay on your back, bend your knees while keeping your feet hip-width apart. With the hands downward, slide the arms along the body. The heels should be barely touched with the fingertips.

•Place your feet firmly on the ground and exhale as you lift your hips and twist your spine off the ground. To keep the knees at hip distance apart, gently squeeze them together.

•Squeeze the shoulders and arms together to elevate the chest. To raise the hips higher, strengthen the legs, hips, and back.

•Take 4–8 breaths and hold them.

•To let go, exhale and lower your spine to the ground slowly.


People of all ages, from those who are obese and wish to lose weight to those who just want to relax, can benefit greatly from yoga. This is an Indian practice of mind and body rejuvenation.

It is a tried-and-true method for maintaining a healthy, toned physique and a stress-free mind. Yoga encourages a healthy mental and physical state while also helping people lose weight.

Always Remember

If you want to use yoga to reduce weight, commit to yourself and your practice. Set basic goals and make tiny, steady improvements to increase your potential of sticking with them.

As your practice and awareness grow, you could discover that you are drawn to eating well and leading a healthy lifestyle. Even while losing weight isn’t assured, it’s absolutely probable, and your favourable outcomes might go far beyond weight reduction.

Which is better for losing weight, yoga or the gym?

Yoga and gym workout both have their unique benefits. Yoga focuses stretching and relaxation more than fitness, which focuses on muscle contraction. There is no way to determine whether method of weight loss is superior to the other. It depends on the body type and preferences of each individual.

Can yoga help you lose tummy fat?

Yes, this is possible. You can reduce belly fat by performing various asanas (like sun saluting pose) and simple stretches. However, it is not advised that you attempt spot reduction under any circumstances.

Can yoga help you to lose weight?

Yes, there are several yoga poses and positions that can assist in weight loss. These include the Plank Pose, the sun saluting pose, and the bridge Pose.

Will twenty minutes of yoga assist in weight loss?

Yes, daily routine of 20-minute yoga activity can and will aid with weight loss with yoga. Include a low calorie diet in your regular routine for the best returns.

What time of day is ideal for yoga?

Yoga is a type of physical activity you can perform at any time of day. Many individuals perform yoga in the morning to start the day off with enthusiasm or even in the evening to feel calm and relax.

Also Read : 10 Yoga Poses for Beginners

We are devoted to helping our community to be fit and healthy. We generally prescribe conversing with your primary care physician to decide on an actual fitness plan that is ideal for you.

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