Yoga for weight loss? Yes, Yoga can help you in your weight loss journey.
Yoga is an ancient India’s practice which consists of physical, mental and spiritual practice. The practice of yoga is from Indus valley civilization around 3000 BCE but it was brought to the western world by the yoga gurus around 19th and 20th century followed by the success of the Swami Vivekananda who adapted the yoga tradition.
But outside India it is still considered as a stress relaxing and posture based physical technique.
Yoga is attracting many people around the world. As yoga asanas doesn’t required any material or equipment for doing it. Anyone can do it anywhere, all you need is a flat surface.
How Yoga helps in Weight Loss?
Yoga is a practice of meditation, self-belief, bone strengthening & muscle toning. If you are considering yoga for weight loss then you might have to consider diet and rest as well. Diet and rest are the two main aspects after any kind of exercise. By taking right proportion of diet and sufficient amount of rest helps to recover better and faster.
So, yoga won’t help you in weight loss until you correct your diet and sleep pattern.
But with the combination of yoga, diet and rest. It can help you loose weight in a better way.
7 Asanas of Yoga for Weight Loss
These are the 7 asanas of yoga which can help you in weight loss journey.
- Adho Mukha Svanasana – Downward Dog Pose
- Utkatasana – Chair Pose
- Uttanasana – Standing Forward Bend
- Sarvangasana – Shoulder Stand
- Trikonasana – Triangle Pose
- Utthita Parsvakonasana – Extended Side Angle Pose
- Virabhadrasana – Warrior Pose
These yoga asanas will activate your full body muscles and give you a full stretch. Giving 5 minutes into each yoga asanas will tone your muscle and correct your body posture.
Also Read : YOGA POSES FOR BEGINNERS | A BEGINNER’S GUIDE | WEIGHT LOSS : HOW TO MAKE A FAT LOSS DETOX DRINK?
Adho Mukha Svanasana – Downward Dog Pose : Yoga for Weight Loss Pose 1
Adho Mukha Svanasana or Downward Dog Pose is a simple modern yoga pose which helps to correct the posture of your body as well as works as a full body workout asan/pose.
This yoga pose helps to remove the stiffness from the back and stretches legs and arms. It opens the abdomen and hips. It brings calmness in the body and mind as it slows down the heart rate.
Downward Dog Pose is a great pose for shoulder, arms, legs core muscles and hips.
How to perform Adho Mukha Svanasana – Downward Dog Pose?
Get into a plank position and slightly and slowly move your body backward. You will feel a stretch in your leg muscles and arms. Make sure your legs are straight without a bend.
Hold this position for 15 seconds and then take rest for 30 minutes and try again.
If you are looking for Yoga for Weight Loss then you must not miss this exercise/pose, as it works on whole of your body.
Utkatasana – Chair Pose : Yoga for Weight Loss Pose 2
Chair pose is a modern pose of yoga which helps in toning the leg muscles and calves. It stretches your chest and shoulder muscle and makes your back bone strong.
It’s a good exercise for those how are suffering from flat feet. The main muscle which this yoga asan hits is on is your quadriceps femoris, which is the front muscle of your thigh.
How to perform Chair Pose?
Stand straight on a flat surface and try to bend half by pushing your hips outwards. Raise your arms and join both the hands. Make sure your arms are parallel to your backbone.
Hold your position are 30 seconds to 1 minute and then release your posture and rest for 10-15 seconds.
Again perform this yoga asan for 5 minutes before you move to next asan of yoga for weight loss
Uttanasana – Standing Forward Bend : Yoga for Weight Loss Pose 3
Uttanasan or Standing forward bend is a modern yoga asan/pose. This yoga pose is must for those who have extra fat in their belly.
The major muscle on which this yoga pose works is hamstrings( which is a back muscle of your thighs). But not only on hamstrings but this yoga pose is also helps in backbone stretching and for your core stomach muscles.
It strengthens the hips and calves as well and many believed it helps in reducing the stress, as it calms the mind.
How to perform Uttanasan / Standing Forward bend?
All you have to do is to stand straight on a flat surface and inhale while raising your arms and bend forward as much you can( try to be as close as possible to your knee) and then touch your hands on floor or your feet and than exhale.
Hold this yoga pose for 30 seconds and then comeback to your position. Rest for 10-15 seconds and try again and repeat this for 5 minutes. This pose is great for fat or weight loss program.
Also Read : HOW YOGA BENEFITS YOU IN EVERYDAY LIFE | WHAT IS CARB CYCLE – FAST FAT BURNING PROCESS!
Sarvangasana – Shoulder Stand : Yoga for Weight Loss Pose 4
Sarvangasana or Shoulder Stand is inverted modern yoga pose. This pose is a great for overall body blood supply.
As you look for weight loss it’s really important to allow the flow of blood throught out our body. So this yoga asan will help you with that.
The muscle on which it works is your upper body and shoulder muscles. It opens your glands and improves the oxygen flow in your body .
How to perform Sarvangasana / Shoulder Stand
By laying on the floor, relax your body and bring your legs up first and then slowly lift your back from the ground and stay there. You can support your balance by using your hands.
Hold your position for 15 seconds and then repeat after 30 seconds rest. Do this pose for 5 minutes.
Trikonasana – Triangle Pose : Yoga for Weight Loss Pose 5
Trikonasana or Triangle Pose is a standing asan and important asan in yoga for weight loss journey as it works on your love handles, core muscles and legs.
It strengthens the ankles, knees and arms and stretches knee, shoulders, arms, legs and abdomen.
It hits your love handles and works as a twister exercise which is a great exercise, if you want to tone your core muscles.
How to perform Trikonasana / Triangle Pose?
Stand straight by making space between both the legs and then try to bend on the one side of the leg by making a full stretch on the other side . As you lean on one side try to touch your feet (if it’s possible for you or you can touch your knee).
Hold this position for 15 seconds and then move to other side.
After doing on both the side, take rest for 15 seconds and again perform the same.
Utthita Parsvakonasana – Extended Side Angle Pose : Yoga for Weight Loss Pose 6
Utthita Parsvakonasana / Extended Side Angle Pose uses major muscle groups like legs, calves, abdomen. It’s a great yoga pose practice for those who have love handles and fat in lower abdomen.
It strengthens knees, ankles and stretches abdomen, lungs, shoulder and legs.
How to perform Utthita Parsvakonasana /Extended Side Angle Pose?
To perform Utthita Parsvakonasana / Extended Side Angle Pose all you need to do is to get into a lunges position and twist your upper body and cross your one arm across your legs and make sure your other arm is parallel to the first arm.
Hold there for 15 seconds and then move to the other side. After performing on both the sides take rest for 30 seconds and then repeat.
Also Read : LOW CARB FOODS WITH HIGH PROTEIN | NUDE YOGA – THE NEW FORM OF YOGA
Virabhadrasana – Warrior Pose : Yoga for Weight Loss Pose 7
Virabhadrasana or Warrior Pose is an another form of lunges which are considered in modern form of yoga. Warrior pose in yoga for weight loss is a great asan which strengthens your back, shoulders, arms and legs.
The major muscles on which it works is whole of your legs muscle ( qaud and hamstrings) and also on your hips which is a glutes muscle. It opens your hips, chest and lungs.
Even it’s a great exercise for your calves muscle. It makes your calves long.
How to perform Virabhadrasana / Warrior Pose?
Stand straight on a floor and push your right leg backwards and bring your body down by touching your right leg knee to the ground. Make sure your left leg is half bend and making an angle of 90 degree with respect to your knee and waist.
Hold the position for 15 seconds and then shift to another leg.
Warrior Pose is a great yoga pose to work on your overall lower and upper body.
Summary of Yoga for Weight Loss Program
Yoga is a form of exercise which involves overall body workout. It hits all the major and mirror muscle in your body. It helps in toning and strengthening of muscle and bones. By performing these 7 yoga for weight loss asanas with the right diet and rest you can definitely achieve your weight loss goal.
Get these asanas done 6 days a week and follow diet which has low carbohydrates and are high in protein. This type of food will help you to support your muscle and won’t give you extra carbohydrates which eventually turns out to store as a fat in your body.
Yoga has no side-effect, as it doesn’t promote usage of any additional supplements or required any special equipment for training. Yoga is a traditional method which are based on vedic science and improves our lifestyle and living.
Also yoga is not only for any specific gender. Any gender of above the age of 8 years can perform these yoga asanas/pose, if they are considering yoga for weight loss.
So this yoga poses can be done by females, males and teenager’s as well. Always make sure you are doing it in a right way. Otherwise doing yoga poses / asanas wrongly can give you back pain and other issues as well.
Frequently Asked Questions (FAQ’s)
Q. Yoga to lose weight in 10 days?
No exercise can give you the best result in 10 days. It requires 2 weeks with proper diet and rest. Yes, you can see little bit of weight loss in 10 days if you are regular and doing in a right way. So do 30 minutes of yoga asanas everyday in the morning.
Q. Can you lose belly fat with yoga?
Yes, yoga asanas can help you to loose fat from belly. Specially asanas like Uttanasana (Standing Forward Bend) and Trikonasana (Triangle Pose). These two asanas are best if you have chubby belly.
Q. Yoga for weight loss at home for female?
Yoga is a something which anyone of any gender can do it anywhere. All you need is flat surface/floor. Try asanas like Uttanasana (Standing Forward Bend), Trikonasana (Triangle Pose), Virabhadrasana (Warrior Pose) and Adho Mukha Svanasana (Downward Dog Pose).
Q. Best Yoga for weight loss?
All the yoga asanas are good are muscle toning and correcting your posture. Pick ansans accordinly to your level. Basic asans for weight loss are Utthita Parsvakonasana, Sarvangasana, Uttanasana, Trikonasana and Virabhadrasana.
Q. Yoga Poses for beginners?
Try these 7 basic yoga poses designed for beginners. Baddha Konasana (Bound Angle Pose), Uttanasana (Standing Forward Bend), Janu Sirsasana (Head To Knee Pose), Trikonasana (Triangle Pose), Surya Namaskar (Sun Salutation), Balasana (Child Pose), Utkatsana (Chair Pose).
Q. Yoga Benefits?
Yoga has many benefits starts from the stability and balance in life. It also helps in balancing hormones in teenager even in adults as well. It improves our lifestyle and blood vessels and oxygen flow in our body.
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