Can Yoga Help in Weight Loss?

a woman doing yoga

Yoga for Weight Loss

Yoga promotes physical, mental, and spiritual development so that you may become the best version of yourself. Yoga, particularly more physical types of yoga, maybe a helpful technique for weight loss. You may also discover the awareness obtained through mild, soothing yoga for weight loss.

Mindfulness and yoga

Yoga's mental and spiritual parts emphasise the development of awareness. It may help you become more aware of the effects of various meals on your mind, body, and soul.

According to research, persons who practise yoga and cultivate mindfulness may be better able to resist harmful meals and comfort eating. They may also become more aware of their bodies, helping them to detect when they are full. Yoga is thought to be especially beneficial for those who are having difficulty reducing weight in other ways.

Because it is recommended that you do not practise yoga on an empty stomach, you are more likely to eat healthily before doing so. You may have a stronger desire for fresh, unrefined meals after yoga practice. You could also learn to chew each mouthful more fully and eat more slowly, resulting in reduced intake.

Yoga may help you sleep better

Yoga might help you improve the quality of your sleep. If you practise yoga on a regular basis, you may find that falling asleep is simpler and that you sleep longer. You should try to get between 6 and 9 hours of sleep each night.

Yoga and calorie expenditure

While yoga isn't typically thought of as an aerobic workout, certain styles are more physically demanding than others. This might assist you to avoid gaining weight. Ashtanga, vinyasa, and power yoga are some of the most physically demanding yoga forms.

Vinyasa and power yoga are common in hot yoga studios. These types of yoga keep you moving almost constantly, which helps you burn calories. Yoga may also help you increase muscle tone and boost your metabolism.

By burning calories, increasing awareness, and lowering stress, yoga may be a potential strategy to aid with behavioural change, weight reduction, and maintenance. These traits may help you cut down on your food intake and become more aware of the negative implications of overeating.

When it comes to losing weight, how frequently should you practise yoga? 

Yoga should be practised as much as possible to lose weight. At least 3 to 5 times each week, for at least 1 hour, you may undertake a more active, strenuous practice. On the other days, take a more relaxed, easy session to round out your practice. 

If you're a newbie, start with a 20-minute practice session and work your way up. This allows you to build strength and flexibility while staying injury-free. Give yourself a full day of rest once a week. Combine yoga with activities like walking, cycling, or swimming for even more cardiovascular benefits.

Avoid weighing yourself right after a yoga class, especially a hot yoga class, because you may lose water weight during the class. 

Because these positions are basic, yoga does not usually result in weight reduction right away. The main goal of these Yoga poses is to develop body flexibility, focus, and muscle tone. You will begin to practise Yoga asanas for weight reduction after your body has been used to these asanas.

Which yoga is best for weight loss?

  1. Plank Pose (Chaturanga Dandasana)

Chaturanga dandasana is the most effective way to strengthen your core. Its advantages are enormous, despite how easy it seems. The impact of the position on your abdominal muscles does not become apparent until you are in it.

  1. Warrior Pose (Virabhadrasana)

The Warrior II position has made toning your thighs and shoulders, as well as boosting your focus, more accessible and fascinating. Virabhadrasana can tighten your quads in only a few minutes.

Warrior III is a balancing position that tones your back, legs, and arms while also improving your balance. If you contract your abdominal muscles while holding the position, it will help tone your tummy and give you a flat belly.

  1. Triangle Pose (Trikonasana)

The trikonasana aids digestion while also reducing the formation of stomach and waist fat. It improves and stimulates blood circulation all throughout the body. The lateral motion of this asana helps you burn fat around your waist while strengthening your thighs and hamstrings.

Although this asana does not force your muscles to shake as much as others, it nonetheless provides you with the same advantages.

  1. Shoulder Stand Pose (Sarvangasana)

Sarvangasana offers a number of benefits, including enhanced strength and digestion. It is, however, well-known for improving metabolism and managing thyroid levels. Sarvangasana, or shoulder stand, is a yoga pose that enhances the upper body, abdominal muscles, and legs, as well as the circulatory tract and relaxation.

Take Away

If you want to utilise yoga to lose weight, make a commitment to yourself and you are practising to get rid of obesity. To be more likely to adhere to your objectives, make incremental, steady improvements and establish realistic targets. As your awareness and practice grow, you may find yourself naturally drawn to healthy foods and lifestyles. While losing weight isn't a given, it's a strong possibility, and the benefits may extend well beyond weight reduction. You can also take supplements for weight loss along with yoga and other workouts.