“In theory it can. Yoga is not a high intensity exercise, usually, but the classes run 75 to 90 minutes of continual activity, so your muscles are working the whole time, strengthening and lengthening, and core work through chaturanga and balance poses.
“As with any activity program for weight loss, you should engage in this activity 4 to 5 times a week to see body changes with shaping, as well as keep a portion-controlled balanced diet. Then, yes, your metabolism will be raised through the activity and you can see body shaping changes and even weight loss.”
Leigh Crews, American College of Sport Medicine Media Expert:
“The short answer is, there’s no short answer. Yoga is too diverse for that.
“Experts agree that increasing your physical activity level is a good first step towards losing weight. So, with that in mind, it is important to choose the right style of yoga.
“If your goal is weight loss, choosing one of the vigorous, flowing styles of yoga, such as Ashtanga, Vinyasa or Power Yoga, is the smart choice. These classes traditionally last 90 minutes, and can most definitely have a cardiovascular benefit. You will burn calories, tone and stretch your muscles, and provide weight bearing exercise for your bones with these forms of yoga.
“The second, more subtle factor, is yoga’s ability to foster an inward focus , making you more aware of how your body feels in all of your daily activities. That self-awareness can cause a shift in the way you think about how you treat your body in other ways, such as eating when you are hungry, rather than because it is your normal time to eat, and choosing to stop eating when you are satisfied, rather than over full.”
Annie B. Kay, Lead Nutritionist, Kripalu Center for Yoga & Health in Stockbridge, Mass.:
“Yoga facilitates weight loss in several ways and, when combined with evidence-based nutritional guidance, can be highly effective.
“Yoga is an ancient spiritual science developed in India over five millennia ago. While yoga is often thought of as the physical practice, the full practice includes all aspects of lifestyle including diet, mental attitude, choices about one’s lifestyle and philosophical study.
“The practice of yoga turns attention inward, as the practitioner observes her- or himself with an attitude of compassion. As the practitioner gains skill, a sense of physical, psychological and emotional realities often shift, becoming less influenced by the external forces of modern culture and more anchored in an internal value system.
“The practice of yoga and meditation may aid the development of mindfulness during mealtimes, aiding awareness of portions sizes, food preparation, and eating speed.”
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- Yoga for Weight Loss: 6 Ways to Get Back in Shape
- Here are few simple yoga asanas to help you get started:
- 6 Yoga Poses That Help Burn Fat & Build Strength
- 1. 3-Legged Dog to Tiger Curl
- 2. Warrior II
- 3. Warrior III
- 4. Revolving Crescent Lunge
- 5. Chair
- 6. High Side Plank
- 10 Yoga Poses for Faster Weight Loss
- Calories Burned for Yoga: Is It Enough for Weight Loss?
- 30-Minute Fat Burning Yoga Workout for Beginners
- Tree Pose
- Half Forward Bend
- Upward Facing Dog
- Boat Pose
- Revolved Side Angle Pose
- Goddess Pose
- Triangle Pose
- Warrior III Pose
- Half Moon Pose
- What are the best poses for weight loss?
- How often should you do yoga for weight loss?
- Can yoga help you shed pounds on its own?
- Is it OK for weight loss to be your main goal of yoga?
Yoga for Weight Loss: 6 Ways to Get Back in Shape
Yoga is an ancient form of exercise and way of living that focuses on your mind, body and soul. It’s a holistic practice for all ages. The word ‘Yoga’ has been derived from the Sanskrit word ‘Yug’ which refers to the union of our individual consciousness and the universal consciousness.
“Yoga is not a religion. It is a science, science of well-being, science of youthfulness, science of integrating body, mind and soul”, says Amit Ray, Yoga and Vipassana: An Integrated Life Style. Yoga is not a recent phenomenon. It is an ancient Indian practice which is associated not just with the physical well-being of the body but with the overall health of a human being. I see yoga as a holistic package, which unlike other physical activities aims 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. With the growing trend of people getting more cautious of their expanding waistlines and increased instances of metabolic disorders – cancer, diabetes and others – there has been a sudden upsurge in people prioritising their health and resorting to tailor-made diet plans and fitness regimes.
For the longest time in my life, I was of the opinion that yoga involves a set of exercises where holding certain postures for a few seconds was the main objective. I used to think of it as a regime meant for those who were already fit but were keen on building their flexibility. I could somehow never relate it to being an effective tool for weight loss as compared to the high intensive workout sessions in the gyms. It took me quite some time to understand the mechanism of different asanas and their efficacy but I must tell you, the understanding of it was enlightening, affirmative and oh, so gratifying!
Yoga for Weight Loss
To understand the importance of yoga and its relationship with human body, I got in touch with a well renowned yoga practitioner as well as fitness expert, Seema Sondhi. On being asked how yoga helps in losing weight, she proposed to start from the very basics of the practice.
According to her, before we target weight loss, it is important to understand the various factors that contribute in weight gain. Apart from faulty dietary habits, one should identify that weight gain also stems from inefficient functioning of various bodily functions. 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. Various breathing exercises and basic asanas help in increasing metabolic and heart rates. Once you are healed from within, the focus then shifts towards the outer body.
“I can’t really pin-point any specific set of asanas for weight loss. Almost all of them aim at cleansing your inner mechanism, strengthening your core and stamina, increasing flexibility, and upping your metabolic rate,” says Seema.’
She explains how yoga aims at making you fit by increasing flexibility. It involves twisting the body, forward and backward bends, inversions and other poses that help in opening up the otherwise rusted muscles and thereby facilitate weight loss.
Here are few simple yoga asanas to help you get started:
1. Surya Namaskar
One of the basic, most well-known and widely practiced asanas, surya namaskarliterally translates to sun salutation. It comprises a series of twelve different yoga poses that focus on various parts of body. What makes surya namaskar great for the entire body is the fact that it involves twelve different poses encompassed in one – for example, basic prayer pose, forward bend and the bhujangasana (cobra pose).
According to various experts surya namaskar is a great way to keep your body active as it helps in exercising all possible areas of your body. It helps in strengthening your skeletal system including ligaments and also aids in easing stress and anxiety.
2. The warrior pose or Veerabhadrasana
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. You can take this further to the veerabhadrasana II or warrior pose 2 wherein you bring your hands in front of the chest and straighten your stretched leg, pointing it outwards while your other leg is still at ninety degrees and your both arms are stretched out wide apart.
The warrior poses work on your legs, thighs, back and arms. It helps in improving blood circulation.
3. Triangular pose or Trikonasana
Start with a wide legged stance; 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 . 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.
This asana works on the sides of your body, arms and thighs.
4. Upward plank or Purvottanasana
This may seem a bit difficult to crack towards the start but the results that this asana yield will leave you much gratified. This works extensively on your , shoulders, arms, spine, wrists and fortifies muscles. It is also great for the respiratory system. It is great for the core strength of the body as it works on your legs, inner thigh muscles as wells as hips.
Sit with your legs stretched in front of you. Put your hands behind your hips pointing towards your feet. Now, point your feet, prepare your body to rise up. Raise your body from the tailbone and try pulling your head back as well. It is the exact opposite of the position which you get in just before preparing for a conventional push up.
(Five Easy Yoga Poses For Common Health Problems)
5. The boat pose: You lie down on your back and as the name suggests go in to 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.
6. The bridge pose: 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.
Physical exercise has always been held important for the overall well-being as well as to keep health related troubles at bay but it should always be kept in mind that any form of physical activity will remain futile and unproductive if not teamed with proper diet.
(Yoga: Is it Worth it?)
Seema therefore recommends a satvicor yogic diet, which involves relying only on fresh and organic produce. Keeping a check on spices and processed food consumption is extremely crucial. One should include home-cooked food, fresh fruits and vegetables in one’s daily diet. Also, a person should monitor the amount of food consumed in one sitting. Portion controlled eating is encouraged, keeping a strict check on binge-eating.
Have you ever considered yoga for weight loss? Yoga is not a religion; it’s a lifestyle you are going to adopt. For life. It improves your mental and physical immunity, remarkably changing the way you lead your life. So, good luck, as you embark on your yoga journey! Do let us know how these asanas worked for you by commenting below.
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6 Yoga Poses That Help Burn Fat & Build Strength
While the practice of yoga has everything to do with breathing and is less about the asanas (the sanskrit name for “poses” or “postures”), a lot of people mistake yoga for an easy form of exercise. Even if you only came for the Savasana, which you definitely shouldn’t leave before, turning off the mind and being present with the body and the breath isn’t an easy feat. But if you’re someone who likes to work your muscles and break a sweat – you certainly don’t want to discount yoga.
There are a lot of great yoga poses for weight loss and strength building you should definitely try out.
1. 3-Legged Dog to Tiger Curl
With a huge emphasis on the core and total-body mobility, this dynamic movement is a total-body burner. If you really want to heat up the body, this is a great movement. You want to tuck your belly button into your spine as much as possible and really try to get your knee to your nose.
2. Warrior II
Strong and active legs, relaxed shoulders. Gaze towards and beyond your front hand. Make sure that the back foot is parallel to the mat and the front knee is going over your second toe (prevent that knee from collapsing inward).
3. Warrior III
Balance, focus, and lengthen that spine! Make sure that your gaze is downward to keep that spinal alignment. Get your biceps up by your ears. From the side your body should be shaped like a “T”.
4. Revolving Crescent Lunge
As with all twisting poses, revolving crescent lunge is great for spine mobility and promoting healthy digestion. Be sure that your core is activated and you’re not just putting all of your weight on your quad. Additionally, keep that back leg active, really pressing the back of the knee up towards the sky.
The legs, back, and core are really activated full force in this pose. It’s not easy to pretend you’re sitting on a chair when there isn’t a chair behind you. Try to sit back and as low as possible and really reach those fingertips up towards the sky, while simultaneously relaxing your shoulders. If this is not possible with your arms, you can always bend your elbows and come into cactus arms instead.
6. High Side Plank
Those side planks are not as easy as they seem. Be sure that your feet are stacked on top of each other (or one in front of the other for more stability), your hips are tucked under and pushed forward. Additionally, don’t sink down into that base shoulder socket – push through the earth with that palm. Active core – you’ve got this!
Have you heard of or tried any of these poses before? Were some a bit more challenging than you initially thought? We would love to hear your feedback in the comments below.
10 Yoga Poses for Faster Weight Loss
That’s right, these ten yoga poses for weight loss will help you achieve your fitness goals faster!
Most people don’t connect yoga with weight loss, yet if you step into an advanced class at a yoga studio you’ll see the crowd is full of toned, healthy individuals. This is because yoga, when done routinely and correctly, is actually an incredibly powerful weight-loss tool. You’ll notice your muscles burn and shake with energy as you hold a balanced position, which means that you’ve engaged the muscle, in much the same way you engage it while lifting weights. Furthermore, when you activate muscles, your body also speeds up your heart, burning calories and fat.
We’ve rounded up some of our favorite yoga poses for weight loss. These poses engage large muscle groups that are very effective for burning calories. Some of them are also quite challenging, so they’ll help you build lean muscle throughout your body.
What you’ll need: Yoga mat
What to do: Hold each move for 30 seconds, or to your comfort level. Complete all 10 moves then repeat 2-3 additional times.
1. The Chair
The chair is like holding a squat, so it really gets your quads, hamstrings, and calves burning. And since it activates such large muscle groups, the chair pose is great for burning calories.
2. Warrior I
The longer you hold warrior I pose, the more you will challenge your thighs. If you feel yourself shaking, that means it’s working!
3. Warrior II
Warrior II is similar to Warrior I, except it also allows you to open to the side, stretching and elongating different areas. Try it out, and you will notice the subtle, but important difference.
4. Warrior III
When you’re really ready for a challenge, try Warrior III. It looks simple, but it’s not. Trying to maintain your balance while holding the pose will require engaging all your leg, core, and back muscles. The first time you work on this pose, you might notice some serious soreness in your legs.
5. Plank Pose
Planks will engage your abs, arms, and shoulders. Your body should be in a straight line, without sagging or raised hips, to maintain proper posture.
6. Boat Pose
The boat pose requires strong abs to hold yourself up, so focus on keeping your legs and back straight to avoid straining.
7. Downward Dog
The downward dog is great for stretching your legs and spine, so it’s one of the most popular positions. However, achieving and maintaining proper form will also engage different muscles throughout your body, burning calories and raising your heart rate.
8. Upward Dog
Upward dog, or upward facing dog, is a great pose for engaging your upper body, since your arms, shoulders, and back will all need to work together. It’s also a great stretch for your abs and chest.
9. Eagle Pose
The eagle pose targets the calf, while also engaging other leg muscles. You’ll also need to use your back and abs to keep your torso straight instead of leaning over.
10. Triangle Pose
Our final weight loss yoga pose is the triangle pose. It’s a great aligning and stretching pose that works your entire body, including hips, thighs, calves, and shoulders.
Yoga is a great way to improve your fitness and kickstart weight loss. It can help you both tone and stretch tight muscles. Looking for different ways to incorporate yoga? Check out 7 Yoga Poses to Tone and Define Your Arms and 5 Yoga Poses for Runners.
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Calories Burned for Yoga: Is It Enough for Weight Loss?
While you can definitely shed pounds doing yoga regularly, adding yoga to your workout routine isn’t a guarantee you’ll lose weight. Whether or not you lose weight doing yoga depends on your total daily caloric expenditure and the number of calories you eat daily.
Calories Burned Doing Yoga
The number of calories you’ll expend doing yoga is based on your body weight and workout duration. If you weigh 125 pounds, you’ll burn about 120 calories, and if you weigh 185 pounds you’ll expend 178 calories in 30 minutes doing yoga, according to Harvard Health Publications. Bump up your workout duration to one hour and you’ll burn about twice as many calories. Therefore, if your caloric intake stays constant and you add one hour of yoga to your daily routine, you should start to slowly shed pounds.
Calories Needed for Weight Loss
The number of calories you ingest is just as important, if not more so, as the number of calories you burn doing yoga. To effectively lose weight, you must burn more calories than you eat. The American Heart Association suggests that a healthy rate of weight loss is 1 pound per week, which most people can accomplish by burning off 500 more calories than they eat daily. For example, you could reduce your caloric intake by 200 calories and burn an extra 300 calories daily doing yoga for one hour, to lose about 1 pound weekly.
Yoga vs. Other Exercises
While you can lose weight by doing yoga and carefully controlling your caloric intake, you’ll burn calories more quickly by choosing other forms of exercise. For example, a 155-pound person expends 149 calories doing yoga for 30 minutes, but can burn 409 calories running at a pace of 6.7 miles per hour or swimming the crawl stroke for 30 minutes, notes Harvard Health Publications. However, just because you perform higher calorie-burning workouts doesn’t mean you’ll lose more weight, especially if you’re eating too many calories.
Best Weight-Loss Workouts
Regardless of which workout you choose, the best way to effectively lose weight and keep it off is to pick a regimen you can stick with long term. Include yoga in your weight-loss program if you wish, but switch up your workout routine regularly to include a variety of cardiovascular and strength-training exercises. The American Heart Association suggests participating in 30 to 60 minutes of moderate-intensity aerobic exercise daily and strength-training workouts at least two days a week for effective weight loss.
Reducing your caloric intake is a key component of successful weight loss, especially if yoga is your primary source of exercise. Strategies to help with calorie control include drinking water before meals, eating plenty of vegetables with each meal, keeping a food journal, and boosting your intake of healthy protein-rich foods, such as egg whites, grilled chicken breast, seafood, very lean beef, low-fat milk or soy milk, nonfat Greek yogurt, low-fat cottage cheese and legumes.
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An experienced health, nutrition and fitness writer, Erin Coleman is a registered and licensed dietitian and holds a dietetics degree from the University of Wisconsin-Madison. She also has worked as a clinical dietitian and health educator in outpatient settings. Erin’s work is published on popular health websites, such as TheNest.com and JillianMichaels.com.
30-Minute Fat Burning Yoga Workout for Beginners
Yoga can truly be an incredible workout, and this 30-minute fat burning yoga workout for beginners can really transform your body if you put your mind to it!
The key is to focus your concentration on your body while you are holding and performing poses.
Focus on how they make you feel, and how you can improve.
Focus on what feels “stiff” and what feels like it can be opened up a little more. This is how you will begin to unlock the real potential and capabilities of your body!
Some of these poses are “two-sided,” meaning that you should perform them on both sides of the body (right then left, or vice versa) before moving onto the next pose.
You will want to try to hold each pose for 30 seconds before moving on to the next side or the next pose. If you can’t hold it for a full 30 seconds, take a second to rest, and try again!
After you have completed all of the poses one time through, rest for a minute or two, and then repeat them again! Go for 3 full rounds total, which should be about 30 minutes!
Remember to always breathe deeply through the stretches! Long, deep breaths will help your concentration greatly!
Here are the poses!
We will start out with a couple of the easier poses, and they will gradually get a little more challenging. Remember that the challenging poses are the ones that will burn the most calories and help you transform your body the quickest!
This pose will test your balance, which is all about your core. During this pose, concentrate on drawing the balance from your core. Tighten your abdominal muscles to help stabilize your body.
For beginners, try performing this pose with your hands pressed together at your heart. When you find your balance, slowly bring them over your head for more of a challenge.
Begin by standing with your feet shoulder-width apart. Slowly bring your left foot up to rest as high up on your right thigh as possible. Keep your hips stacked below your shoulders and your feet.
Hold for 30 seconds, and repeat on the other side before moving on to Half Forward Bend.
Half Forward Bend
This pose is great for the hamstrings, back, and hips! In order to actively “work” in this pose, there are a few things to keep in mind.
Focus on bending from your lower back. To do this, draw your navel up towards your spine and essentially “suck in” as you bend forward.
Also, make sure to elongate your torso a bit by arching your back and pushing your butt out. This will create a “straight back” position as you can see in the photo. Your back might still be bent due to flexibility, but it’s something to work on.
If you are doing all of these things correctly, you will feel a strong stretch in your hamstrings.
Hold for 30 seconds before moving onto Upward Facing Dog.
Upward Facing Dog
Traditionally, this pose provides a great stretch for the back. While it still will in this workout, we want to focus a little less on the intense stretch in the back because we’re going to hold it for a full 30 seconds.
Lie on your chest with your arms bent and your hands flat on the ground. Slowly push up until your hands are directly below your shoulders. As you do this, lift the knees and hips up off the ground.
The palms of your hands and tops of your feet are the only parts of the body that should be touching the ground.
You can lean back into the shoulders a bit to increase the stretch in the back, but don’t force it too much or you will tire yourself out before the 30 seconds is up. Instead, focus on drawing strength from the core to hold the pose.
Hold for 30 seconds, and then move onto Boat Pose.
If you’re looking for that something to shake up your at-home workouts, you’ll love our new Yoga Poses for Beginners Workout Poster! It also comes with a FREE yoga strap to help you work on balance and flexibility.
This is a GREAT option for beginners because it allows you to work on all kinds of different poses at your own pace and the free yoga strap can help you modify poses as you practice.
You also don’t have to look down at a screen or small photos to see what you are doing. You can hang it up in your workout room, home office, garage, or wherever it is that you love to practice!
Our Yoga Poses for Beginners Poster also has the poses organized by muscle groups so that you can work on different parts of the body on different days. The actual muscles being exercised are also highlighted on the images, and you can see exactly how to use the yoga strap on certain poses.
This poster is also front-laminated, so you don’t have to worry about tearing it, getting it dirty, etc. It’s made to last!
You will soon find out that this pose is great for the abs!
Note that if you find it too challenging, you can also bend the knees. We encourage you to work towards straightening the legs as you continue to practice.
Keep your back as straight as possible, and draw your strength to hold this pose from the core. Try to keep the arms straight and the hands on either side of the knees.
Focus your gaze on your feet or the wall behind you to help you stay balanced.
Hold for 30 seconds.
Revolved Side Angle Pose
This yoga pose is great for opening up the hips, and holding the proper form also takes a lot of work from the quadriceps and the abdominal muscles.
Begin in plank pose on your toes with your palms on the floor directly beneath your shoulders. Slowly step your left foot forward as you lift your right hand, and place your foot where your right hand was.
Reach your right hand up over your head to form a straight line with your torso and left leg. If you cannot reach the ground comfortably with your left hand, use a yoga block or other prop.
Lift your gaze upward to increase the stretch. Hold for 30 seconds, and repeat on the other side.
This is also a great hip opener, and it can be a really intense workout for the quadriceps and glutes as well!
Your feet should be 3 1/2 – 4 feet apart. Slowly sink into the stretch. Work towards getting low enough that your knees are at a 90-degree angle.
Focus on pushing the hips forward to increase the stretch in your hips.
From this position, slowly pulse up and down for 30 seconds. You should feel it in the hips and quadriceps.
Triangle is great for the hamstrings and the hips. It’s one of those poses that looks easy enough, but getting the proper form requires strength and flexibility.
Step the left foot out about 4 feet from the right. The right foot should be pointed angled forward as pictured, and the left toes should be pointed straight out.
Slowly reach your left hand down to the ground close to your left heel. If you cannot comfortably reach the floor, you can use a yoga block.
The right hand should be pointed towards the ceiling, and let your gaze lift up towards the ceiling as well to increase the stretch. Try to keep your right hip stacked over your left as much as possible (this will require a lot of flexibility in the hamstrings and hips).
Hold for 30 seconds, and repeat on the other side before moving on to Warrior III.
Warrior III Pose
This pose can be quite challenging for a beginner, but give it your best! You may not be able to hold it for a full 30 seconds when you first begin to practice it, but you will slowly improve your form and hold it longer over time!
Raise your arms over your head first for balance, and slowly lift your leg up in the air. At first, you may only get your leg up about halfway. This is okay. Just keep practicing.
This pose requires a LOT of concentration to balance. Focus your gaze on a spot on the floor and hold it while you try to straighten out the body.
Hold this pose for 30 seconds, and repeat it on the other side before moving on to Half Moon Pose.
Half Moon Pose
This is another challenging pose, but it will reward your body greatly if you continue to practice it!
Make sure to use a yoga block or other prop if you are having trouble reaching the floor.
From Warrior III (above), keep your leg up and slowly reach your left hand down towards the floor.
You may want to reach both hands down to the floor first to gain your balance. Once you feel balanced enough, slowly reach your right arm up towards the ceiling at the same time that you twist your torso and your right foot out.
This pose also requires a lot of concentration to balance, so focus on a spot on the floor or the wall while you practice. Try to hold it for 30 seconds, and then repeat on the other side.
Remember to rest when needed and after each round of poses. Perform all of them 3x over to complete a full workout!
If you liked these fat-burning poses and are looking for more, check out my Yoga Fat Loss Bible for Beginners!
It’s a great solution for those looking to lose weight, get more flexible, and relieve aches and pains with a calm yoga practice.
It comes with everything you need to get started, including a complete 12-week workout plan, a flexibility guide, and a beginner’s guide to meditation!
It will show you exactly how to melt away stubborn body fat with a regular yoga practice and has the top 50 fat-burning yoga poses every beginner should learn.
You can check it out by clicking here!
And always remember, the hardest part about yoga is getting yourself on the mat!
Leave a comment below if you enjoyed this article or have any questions!
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Hey y’all! My name is Lauren and I pretty much run the show over here at Avocadu! We believe in quality over quantity and that diet is EVERYTHING when it comes to your health and well-being. In short, we believe in being healthy from the inside out.
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YOGA isn’t a practice usually associated with weight loss and yet go on to Instagram, and every yogi seems to be impossibly slim.
So, can some regular downward dogging actually help to shift the pounds?
5 Can a bit of downward dogging help you lose weight and burn fat?Credit: Getty – Contributor
Yoga is as much a mental exercise as it is physical, and there are different types of yoga – from slow and stretchy flows to energetic cardio workouts.
And you don’t necessarily have to sweat it out in a hot yoga studio either.
“As with any form of exercise, yoga can be amazing for weight loss!” Kundalini yoga teacher and Wanderlust Festival ambassador, Harriet Emily, tells The Sun.
“There are so many varieties of yoga, with different sequences and postures.
5 ‘As with any form of exercise, yoga can be amazing for fat loss’Credit: Getty – Contributor
Many modern yoga classes are now designed to offer more of a fitness class feeling, as there’s a huge demand for using yoga to help with weight loss at the moment.”
Simon Avis, yoga teacher at Virgin Active tells The Sun that since many of his students started yoga, they’ve had an “increased motivation to consume healthy foods and in some cases turn veggie/vegan, as well as making other lifestyle changes such as giving up drinking and smoking which definitely boosts weight loss”.
So it’s not just about the physical practice – it’s about the other stuff that comes with practising yoga.
“What a lot of people don’t realise is that yoga is meditation. The two are intrinsically linked,” Simon explains.
“We are so obsessed with the physical practice that it’s important to realised that the yogis of 5,000 years ago used the physical poses simply to bring the mind to stillness and would then spend several hours a day meditating.”
5 Yoga isn’t just about the physical movement – it’s also about getting in touch with your bodyCredit: Getty – Contributor
He says that just being more mindful about breath during the course of a class can offer massive benefits.
“Most of my students who practise yoga on a regular basis often tell me that they have a greater self-respect towards their own bodies which in turn encourages them to lead a more healthy lifestyle.”
Harriet says that in her experience, all forms of yoga contain fat burning potential.
“It all depends on the layout and design of the class, which the teacher has planned.
“If you’re drawn to one type of yoga in particular, such as vinyasa, and you want to use it to help boost your fitness levels – my greatest suggestion is to actually look into the level of the class (beginners or advanced), or contact the teacher to find out more about what they’re offering.
“Either way, you can definitely use all types yoga in a way that works for you and your goals.”
What are the best poses for weight loss?
5 Why spend your time doing boring crunches when you could get a stronger core from yoga?Credit: Getty – Contributor
While Simon says that no one pose offers specific weight loss benefits, “the most important physical benefit to yoga is developing a strong core. Most yoga poses require us to engage the tummy and lower back muscles throughout the practice”.
“We need a strong core for everyday functional movement,” he added.
“I actually find that the key to losing weight through practicing is from the flow of the sequence.
“Ideally, if you’re looking to lose weight, then you want to pick a dynamic routine with a variety of postures so that you can get your body moving and get your heart rate up and burn more calories.
“Postures tend to be more powerful for focusing on and toning specific body parts, for instance – boat pose is a great posture for toning your abs.”
How often should you do yoga for weight loss?
You want to be building up a sweat every day to create a regular, consistent routine.
The best results are always built upon consistency.
So, anything whether it’s 15-30 minutes a day, where you can build up a sweat – is guaranteed to create results over time.
Can yoga help you shed pounds on its own?
5 You could go to hot yoga which offers a more cardiovascular workout or you could mix your yogic workout up with some HIITCredit: Getty – Contributor
Yoga does provide cardiovascular and muscular strength training which will help overall with our health and fitness goals, but if the overall goal is to stay lean and reduce body fat then it’s important to incorporate other types of training such as HIIT to help increase metabolism and burn greater amounts of fat, Simon tells The Sun.
He also says that traditional strength training – weights – can increase lean muscle mass “thereby boosting our metabolic rate to keep the body strong, long and lean”.
But Harriet argues that because there are so many different types of yoga, you could use it as part of a weight loss and fitness regime or the main activity.
If you’re looking for a cardio experience, then you can find a hot class for that. If you’re looking for something gentle and relaxing, then there’s a yin class for that too.
Harriet says: “Yoga really offers a well-rounded experience, which is always unique and gives you something to learn from. So, if you only want to practice yoga, then it can definitely be enough. However, if you’re into other sports and practices, then it makes a great add on to your routine!”
Is it OK for weight loss to be your main goal of yoga?
It’s an odd question but bearing in mind yoga is supposed to be about connecting body and soul together, it can feel a bit…wrong to talk about weight loss being an aim.
But both Simon and Harriet insists that any goal is great.
“The main thing is that you’re creating a practice built upon you caring for your personal health and wellbeing – and that you enjoy the process!” says Harriet.
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“The ultimate goal is that you love and take care of your body.”
Simon says that starting yoga for whatever reason can only be a good thing – but that yoga is also a lifestyle.
You might start off thinking about weight loss but if you keep it up, you’ll also experience “emotional, mental and perhaps sometimes spiritual” awakening.”
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Tired of all the pain, sweating, starving and rigorous training for burning off your calories and reducing your weight. Let’s forget about starving and switch to an active, calm and effective method, how about yoga for weight loss? Sounds interesting. It is fascinating to know that yoga with the blend of active and calmness, soothes out your mind and your dream to be the fit and firm you.
How yoga helps in reducing weight?
Yoga is a graceful exercise and reducing weight needs rigorous energy to burn the fact. Both are paradoxical but, but does rhymes once dug deep down. As it doesn’t burn more calories, it is forever a question how promote yoga for weight loss. Practicing yoga is beneficial both for your mind and body. It creates the best version of you that you have always dreamed of. The postures of Yoga might be sedentary, but does magic in your body.
– Your senses are always on
Yoga is the art of taming your mind and controlling your conscious senses to be active all day long. Practicing yoga makes you more conscious to the whispers of your body. As you become more conscious you become more aware of the food you intake, the calories, the diet you follow etc. along with exercises it is also important to keep a track on your calorie intake and food habits, for proper weight loss. Thus toga contributes a major part to your endeavour of weight loss.
– Sleep- not too much not too less
Sleep is always associated with weight loss. The lack and excess of sleep effects your body with drastic changes. Over sleeping adds the puffiness and increases your weight, and less sleep, strains you in and out adding the pounds. In yoga, you practice yoga nidra which could suffice the lack of your sleep. Practicing yoga every day, helps you acquire sufficient sleep, not too less or not too more.
– Calm and active
Yoga is known for its calming ability. But there exist active and powerful power yoga’s which promotes weight loss. The continues moves, postures and flexibility, burns out intense calories adding to your journey.
– Mindful eating, fit and firm you
Yoga is the best method for stress management and anxiety controls. It reduces the stress hormones and promote the happy hormones, leaving us happy and healthy. This stress management reduces the stress eating habit. We eat a lot while we are stressed up or tired. Mostly opting for sugary and junk foods. This increases your pounds to doubles. By practicing yoga, you calm yourself and control your habits of stress eating, reducing your calories in doubles.
10 yoga poses to lose weight
Yoga might be tender, but now you know how it helps in burning our calories. It’s important to look at some of the cardinal yoga poses for weight loss to begin a perfect journey of being fit and healthy.
1. Boat pose
This yoga pose is a whole body exercise, which torn up your core and enhances muscle strength. It strengthens the muscles and promotes metabolism. Thus burns down more calories and promotes weight loss.
– Sit straight with extended legs on the floor
– 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. Upward plank
This is hard nut to crack 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 pose for weight loss.
– Sit with your legs stretched and straight.
– Keep your hands behind your hips, fingers pointing towards the feet.
– Prepare to rise up slowly, with your feet straight and pointed
– Try pulling your head back while raising.
This might feel a bit hard at first, it is the exact opposite of our push up position. But practice do make a man perfect and fit
3. Warrior pose
Just like a warrior torn yourself up with the warrior pose.
– Stand straight with your feet together
– Stretch your legs apart back and forth
– Now bent the knees of your front leg and keep the other one parallel to the floor.
– Raise your hands over head.
– Hold the pose as much as you can (never stress yourself too much that might end in pain)
– Now switch the side and repeat it as though.
The ultimate Triangle pose is a highly beneficial yoga pose for several health issues. Though it does not directly contribute to your weight loss. It enhances digestion and thus reduces the fat deposits in belly, thereby the best yoga to reduce belly fat. It also includes muscles reducing your born fat.
– Stand straight with your hands overhead
– Now widen your legs sideways.
– Stretch yourself down with your hand touching the same feet. Just like a triangle
– Your upper hand should be straight facing the ceiling along with your eyes.
– Hold up the pose for around 5-6 seconds
– Now return back and repeat on the other side.
5. Sun salutation
Also called Suryanamaskara, the popular yoga pose to reduce belly fat. There around 12 breathe poses which tones all over the body. This single yoga pose involves various other poses too. The step by step method to do a fresh and refreshing Suryanamaskara is listed below.
– Stand straight on your legs
– Inhale deeply and lift your arms overhead
– Bent forward and exhale out
– Now jump your feet back to the plank pose.
– Hold it for around 5 full breathes.
– Next drop the knees down, and place your lower body to the floor
– Extend your legs keeping your hands under the shoulders
– Now inhale halfway to turn in to the cobra pose.
– Switch to downward dog facing pose by exhaling.
– Hold it for 5 breathes
– While exhaling, jump up to your feet on top of the floor and bend.
– Inhale and lift up your arms overhead.
– Exhale and relax. That’s quite a few steps. But as a beginner try and practice it one by one and as a pro burn it out by rigorous practice.
6. The cobra pose
Also known as Bhujangasana, it is almost akin to a snake’s pose. It is good to reduce the fat of your upper body and abdominal muscles. Not recommended for pregnant women.
– Lie facing down the mat, with feet flat on the floor and palms down to either side.
– Press the floor with both hands and make sure that your fingers are just below the shoulder muscles.
– Pull your shoulders slowly, slightly backwards
– Give focus on to your abs and bend back more with belly button towards spine.
– Keeping your hands, hips and feet firmly on to the floor, lift up your upper torso, keeping your chin upwards
– Hold it for 4-5 full breathes.
– Push yourself higher with each exhale.
7. Downward facing dog pose
It is a good yoga for weight loss.
– Lie on the floor with your stomach on the mat
– Slowly lift your body with the limps and make a pose just like a small mountain
– Hold it for sometimes and feel the strain in your belly.
– Return back and continue doing it.
8. Chair pose
The chair pose, as the name sounds, is to make a posture as though you are sitting in a chair.
– First, stand straight with your legs together and arms straight up above your head.
– Bet both the knees simultaneously. Not too much, but you should see your feet while looking down in the posture.
– Hold the pose for 30 seconds.
– Now relax and repeat. The chair pose gives strain to your thighs and muscles, reducing the extra fat absorbed.
9. Seated forward bend pose
This intense pose provides deep stretches for your entire back from heels to neck. It also ensures stress management, thereby controlling your stress eateries and contributing to weight loss.
– Sit straight with your legs straight on the mat.
– Bring your arms straight out to each sides, then slowly over head.
– Inhale and draw up your spine straight
– As you exhale, bend forward and try touching your feet with your hands.
– On each inhale lengthen your spine and each exhale deepen to your forward bend. You become a pro, once you hold your feet completely bending forward.
10. The gas releasing pose
One among the effective yoga pose to reduce belly fat and contribute to weight loss. It releases the state of being blotted due to trapped gas and boosts digestion
– Lie straight with your back on the floor, with stretched legs.
– Now fold one of your leg at the knee
– Slightly bent the knee and try touching it to your chest
– Lock the knees with your arms around it
– Now try touching your nose to the knees lifting your neck forward.
– Hold it for few seconds and repeat it with the other side
– Now do it with both the legs simultaneously. You do look like a fetus in mother’s belly clinching to yourself.
These are super 10 effective Yoga poses for you to adhere on to reduce your body fat and enhance weight loss. You might not witness a one-day change in your weight, because it is not the strenuous exercise that you used to do, tiring yourself, starving up. But along with promoting weight loss, it also transfers you as an entirely different human being, uplifting your life to a state of spiritual, mental and physical enhancement. Let’s begin a soothing endeavour of a healthy, fit and firm life, making yoga a daily habit.