Yoga for weight loss, the wonder tool for enhancing one’s mental and physical health, is an ideal aid for weight loss. It acts like an aerobic exercise when done at a moderate speed, helping one to get in shape. 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.
Moreover, it holds an advantage over other workouts. It diminishes stress – one of the main factors that leads to increase in weight. It leaves you feeling relaxed, fresh and focussed. The reason being that yoga brings your mind, body and breath in harmony, thereby eliminating stress.
Despite several forms of workout being available today, yoga reigns as the most trusted and effective method of nourishing and toning one’s body in a holistic sense.
Most sought out of the various asanas are the ones that help to tone and flatten your tummy, of course! Because who doesn’t want a toned tummy that ultimately projects your good health?
Since yoga endeavors to work deeply on the core and the entire body with every asana, the poses mentioned below are a few of the easier ones, especially for beginners. These will help eliminate several stomach-related issues like constipation, indigestion and bloating along with strengthening the abdomen.
The practice of yoga supports physical, mental, and spiritual development that allows you to create the best version of yourself.
Yoga may also be an effective tool to help you lose weight, especially the more active forms of yoga. And you may find that the awareness gained through a gentle, relaxing yoga practice helps you to lose weight as well.
Why Do You USe Yoga For Weight Loss
Yoga helps you build lean muscle. Yoga is a body weight based workout, which has been proven to be just as effective in building strength and lean muscle as free weights. The best part is, the more lean muscle you build, the fast your metabolism becomes, accelerating your fat loss.
Yoga decreases stress. Cortisol is a killer when it comes to losing weight, and yoga has been shown to significantly decrease it compared to other exercises.
Certain types of yoga are great cardio workouts. Yoga can be an excellent cardio workout, if you do the right types of yoga, such as Vinyasa or Ashtanga yoga. These types involve fast paced “flowing” sequences that kick up your heart rate and test your endurance.
Yoga boosts your metabolism. As stated earlier, muscle and metabolism go hand in hand. The more lean muscle you build, the faster your metabolism will become, causing you to naturally burn more calories at rest.
Yoga changes your eating habits. Stress, hormones, and habit are all factors in the food choices we make. Instilling a healthy practice like yoga that decreases stress and has been shown to balance other hormones effecting weight gain, can significantly effect the food choices you make, your hunger, and overall eating habits.
Cobra Pose (Bhujangasana)
Bhujangasana or Cobra Pose is a solution to solve these and many other problems, just sitting (or lying down) at home! Bhujangasana, the Cobra Pose, is a pose that you do while lying down on your stomach. It gives your body (especially the back), a good stretch that melts your stress away almost instantly!
This posture primarily works on strengthening your abdominal muscles and relaxing your lower back.
How to perform:
- Lie on the floor, face down.
- Spread your hands on the floor, next to your shoulders.
- Stretch your legs back, top of the feet touching the floor, and slowly inhale and lift up your upper body.
- Make sure your pubis and toes form a straight line and touch the floor.
- Hold this position for 25-30 seconds.
- Release and come back to the lying down position on an exhalation.
Downward Facing Dog to Plank Flow
Plank works your upper body, abs, glutes, and legs while Downward Dog stretches your hamstrings and back.
Core exercises like this move have been shown to activate muscles better than isolated exercises.
Downward Dog and Plank are both equally effective poses for weight loss along, and when put into a flow they become extra powerful. This is a great dynamic flow to build up the heart rate while working the arms and core.
How to do Down Dog to Plank Flow:
- Start on all fours in tabletop position with your toes tucked and hands under shoulders.
- On your exhale, push your hips up and back into Downward Facing Dog.
- Engage your core, lift through your arms, and extend through your heels. Take a moment to pedal out your feet one at a time to create space and loosen up the hamstrings. Then hold for 3 breaths.
- On your exhale, lift your heels as you come onto your tiptoes, and roll forward into Plank Pose. Make sure your spine is straight, your navel is pulled in, and you are engaging both your arms and legs. Hold here for 3 breaths.
- Now on your exhale, come back into Downward Facing Dog, holding for three breaths, and repeating the flow three times.
Warrior I (Virabhadrasana)
This pose strengthens the arms, shoulders, thighs and back muscles, all in one go. This pose is named after Veerabhadra, a fierce warrior, an incarnation of Lord Shiva. The story of the warrior Veerabhadra, as all stories from Upanishads, has a moral that adds value to our life.
Toning your thighs and shoulders, as well as improving your concentration has become more accessible and interesting with the Warrior II pose. The more you hold that pose, the better the results you gain. With just a few minutes of Virabhadrasana, you will get tighter quads.
Warrior III pose is made to improve your balance along with toning your back end, legs, and arms. It also helps to tone your tummy and give you a flat belly if you contract your abdominal muscles while you hold the position.
Much like Warrior I, Warrior II is great for the legs, the gluteus, the hips, the core muscles, the chest, the shoulders, and the arms. This is a full body pose that essentially—if you’re doing it correctly—works every muscle you’ve got.
This pose can also help develop endurance, as it is easy enough to hold this pose for a longer period of time while still maintaining proper alignment and not risking injury.
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.
This is a great pose to practice with a partner for support, especially if you are a beginner. If you don’t have a partner available, try Warrior III against a wall. Either face the wall so your fingers can just reach it or face away from the wall with your lifted foot resting lightly against it.
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.
Plank Pose — Kumbhakasana (koom-bahk-AHS-uh-nuh) — is an arm balancing yoga pose that tones the abdominal muscles while strengthening the arms and spine. Its name comes from the Sanskrit words “kumbhak,” which means “breath retention,” and “asana,” which means “pose.” In the traditional practice of this pose, you would hold your breath for a brief moment before lowering your body into the low push-up position (either Chaturanga Dandasana or Ashtanga Namaskara). Plank is an essential component of Sun Salutations and is often used as a transitional pose, in which the breath is not held. It can also be practiced on its own to build strength and stamina.
Holding a plank may be one of the best ways to strengthen your core. It may not look like much, but drop into plank and it won’t take long to feel it in your abs. Subtle adjustments can increase the intensity even more.
Energetically draw your heels and the top of your head in opposite directions and keep your chest moving forward between your arms. Do this daily for develop rock-hard abs.
Boat (Paripurna Navasana)
The Paripurna navasana falls under category two of Pawanmuktasana, which helps in strengthening the digestive system. Asanas under this category are helpful for people having issues of indigestion, gas, constipation and acidity. These asanas also remove blockages from the abdominal area. The Pawanmuktasana help in understanding the true meaning of asanas and make them aware of the movements of the body. Under this category of Pawanmuktasana, an individual becomes aware of their movement, intraabdominal pressure, breathing and stretching of the muscles. Paripurna navasana is one of the asanas under this category.
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 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
Triangle pose (Trikonasana)
Trikonasana, or Triangle, pose is a favorite of mine for numerous reasons. Triangle pose is a great back and core strengthener. The twisting action also acts as a massage to our internal organs, helping them to remain in top function and maintain their ability to rid toxins. This pose requires lengthening in the spine, sidewaist, legs and arms while remaining strong, focused and balanced. I also find this pose quite playful – the reaching of the arms forward, then gracefully switching the direction of the arm reach, while feeling extension and expansion throughout the entire body. Have fun while you practice this pose and reap the great benefits that follow!
To perform this pose, stand straight with your feet wide apart and hands straight parallel to the ground. Now bend on your left side and try to touch your left foot with your left hand. Stay in this position for 10-20 seconds and repeat with the other side.
The twisting motion of the asana helps to improve the digestion and reduces the fat deposit from the belly. The pose engages the muscles of your legs and arms and helps you build more muscles.
Bow Pose (Dhanurasana)
Dhanurasana is very effective in weight loss program. It is a basic posture of Hatha yoga. In this exercise our body pose look like the shape of the Dhanush (bow). So it is called as Dhanurasana in Sanskrit. It helps to reduce belly fat fast. It Strengthens ankles, thighs, groins, chest and abdominal organs and spinal cord. Dhanu means a bow. Bow pose is a fantastic stretch for the spine, abdominals, hip flexors, biceps and pecs. It is an all-around, great total body-opening backbend.
How to perform:
- Lie down on the floor with your face down.
- Bend your knees and hold your feet with your hands.
- Inhale and lift up both your hands and feet, also raising your thighs and chest at the same time.
- Hold this pose for up to 30 seconds, gradually increasing to 90 seconds.
- Release with an exhalation.
Half Moon Pose (Ardha Chandrasana)
Ardha Chandrasana challenges the body, balance and mind. For many students, half moon pose is a pinnacle pose that once understood lays the foundation for more advanced asanas. When I began my practice, this was the pose that truly challenged me. It took months, if not years, to get ardha chandrasana in my body. That, and besides how good it feels in my legs and back, is why it is one of my favorite poses. Half moon reminds me that dedication, surrender, falling and laughter are all equally important aspects of this practice.
Half Moon will give your legs a break from all those power poses you just did and instead focus on lengthening and stretching. But don’t be fooled, this pose is great for toning your abdomen and hips.
How to do Half Moon Pose:
- First, from your Extended Side Angle, come back to a neutral Warrior II.
- Begin to shift your weight into your front leg and begin to cartwheel your front hand down towards the ground so it lands at 2 o’clock, slightly forward and to the side of your right foot.
- As you are doing this, lift your back leg up into the air as high as you can and straighten your front leg.
- Your left arm comes up towards the ceiling. You can either choose to keep your gaze towards the ground, or bring it up towards your fingertips to challenge your balance.
- Keep extending through your back leg and flex your foot. Engage your core to keep your spine straight and lift through your chest.
Shoulder Stand (Sarvangasana)
Sarvangasana or shoulder stand is a yoga pose wherein the whole body is balanced on the shoulders. It is also a part of the Padma Sadhana yoga sequence. ‘Sarv’ means all, ‘anga’ means part of a body, and ‘asana’ is posture. As the name indicates, Sarvangasana influences the functioning of all parts of your body. This asana is highly beneficial in maintaining the mental and physical health and is also referred as ‘Queen of asanas’.
Sarvangasana or shoulder stand is a yoga pose wherein the whole body is balanced on the shoulders. It is also a part of the Padma Sadhana yoga sequence. ‘Sarv’ means all, ‘anga’ means part of a body, and ‘asana’ is posture. As the name indicates, Sarvangasana influences the functioning of all parts of your body. This Sarvangasana comes with multiple benefits, from increasing your strength, to improving digestion. But it is known for boosting metabolism and balancing thyroid levels. Sarvangasana or the shoulder stand strengthens the upper body, abdominal muscles and legs, improves the respiratory system and improves sleep.asana is highly beneficial in maintaining the mental and physical health and is also referred as ‘Queen of asanas’.
Twisted Chair (Parivrtta Utkatasana)
Parivrtta Utkatasana helps to move the stagnant and stale energy that has built up over the festive season and as this stagnant energy starts to move we begin to feel invigorated and energized. What better way to give our circulation a boost than with Twisted Chair Pose, it is one of the best poses for detoxifying the body and building strength particularly in the legs.
Parivrtta Utkatasana helps to move the stagnant and stale energy that has built up over the festive season and as this stagnant energy starts to move we begin to feel invigorated and energized. What better way to give our circulation a boost than with Twisted Chair PoCall it yoga’s version of a squat—but made just a little bit more intense. Parivritta Utkatasana, or Chair pose, works the quads, the glutes, and the abs. And that’s just the muscles.
The twisting also helps the digestive system and the lymph system. Combine all these into one move and you’ve got a great way to lose weight.e, it is one of the best poses for detoxifying the body and building strength particularly in the legs.
The Gas Releasing Pose (PAWANMUKTASANA)
One of such Yoga exercises is Pawanmuktasana, also known as Gas Release Pose, or Wind-relieving Pose. A common and household practice, the Yoga asana is mainly known as a practice for better digestion, but its advantages cover a large area, which we will discuss underneath.
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.
Camel Pose (Ustrasana)
Ustrasana work subtly, but brilliantly, to improve conditions of the digestive, respiratory, endocrine, lymphatic, skeletal, and circulatory systems. This posture is recommended for people suffering from asthma, bronchitis, diabetes, thyroid and parathyroid disorders, spondylitis, and voice disorders. Doctors may also suggest camel pose to people who have constipation, colitis, dyspepsia, obesity of the thighs or arms, and Genito-urinary disorder of the kidney, urinary bladder, ovaries, testes and prostate. In Sanskrit, “ustra” means camel and “asana” means pose, hence the English name.
How to perform:
- Kneel on the floor with your knees hip width and your thighs straight and perpendicular to the floor.
- Rest your hands on the top of your buttocks, fingers pointing downwards and slightly arch your back inwards.
- Slowly lean back and touch and then hold your heels with your hands. Straighten the spine but don’t strain your neck.
- Hold this pose for up to one minute.
Standing Forward Fold (Uttanasana)
In Sanskrit, “ut” means intense, “tan” means to stretch or extend and “asana” means pose. In English, we call this pose the Standing Forward Bend. But in any language, this incredibly beneficial posture is both therapeutic and revitalizing. In Uttanasana, your head is below your heart. This allows the unusual occasion for blood to rush to your head (rather than your feet), giving your cells a rejuvenating boost of oxygen.
How to do it
- From Half Moon, bring your left hand down to touch the floor and bring your lifted leg to hip height with toes pointing towards the floor to come into modified Warrior III for a brief second.
- Bring your left foot to meet your right with a slight bend in both knees.
- Straighten both legs as you lengthen through your spine, then completely fold over towards the ground.
- Use your core to fold deeper into yourself and try not to lose any engagement in your body. Keep reaching, engaging the legs, arms, and abdomen as you stay here for 3 breaths.
One-Legged Downward-Facing Dog Pose (Eka Pada Adho Mukha Svanasana)
This pose strengthens the arms and core, improves hip flexibility, and increases awareness of hip position. In Downward Facing Dog, both hip points are aimed in the same direction (roughly speaking, the floor). This is the closed position.
How to perform:
- Get into the downward-facing dog pose.
- Straighten one leg and lift it up.
- Lower the straightened leg under your abs
- Repeat this move for 10 times for each leg, then rest
Side Plank Pose (Vasisthasana)
Vasisthasana strengthens your wrists, forearms, shoulders, and spine. It increases flexibility in the wrists and the full variation (see Modifications & Variations, below) also opens the hips and hamstrings. This pose tones the abdominal muscles and improves balance, concentration, and focus. Vasisthasana is often used as a preparation for more challenging arm balances.
How to perform:
- Perform after the downward-facing dog pose
- Shift to your left or right foot
- Tilt your body accordingly either to the right or left side
- Raise the opposite arm in the air
- Hold this pose for 15-30 seconds
- Return to the downward-facing dog pose
Savasana is the great balancer in terms of our nervous system: while much of asana practice is designed to up-regulate the body, stimulate, and even provide healthy stress, Savasana is the down-regulator. It shifts the away from the sympathetic nervous system to the parasympathetic side, and we experience a calming, sweet release. Over time, Savasana teaches us how—and that we can—move from anxiety and hyper-stimulation to this state of down-regulation where digestion, the immune system, and other essential systems are restored and enhanced.
How to do it:
- Once you are down from Bridge Pose, unbend your legs and allow them to completely lay flat on the ground.
- Let your arms rest by your sides as wide as is comfortable. Let your feet fall to either sides without using any effort to keep them in alignment.
- Completely relax everything in your body, including your face, chest, arms, fingers, legs, and feet. Try to do a body scan and check for any tightness anywhere, then release it.
- Allow yourself to completely let go and relax. If your mind wonders, do not freak out. Just try to focus on your breath and come back to it.
- Stay here for as long as you need.