Yoga Tips For Weight Loss. Yoga may also be an effective tool to help you lose weight, especially the more active forms of yoga.
The practise of yoga supports physical, mental, and spiritual development that allows you to create the best version of yourself.
And you may find that the awareness gained through a gentle, relaxing yoga practice helps you to lose weight as well.
Many experts agree that yoga works in different ways to bring about a healthy weight. Let’s take a look at a few of those ways.
Yoga may be intended as a way to calm the mind, but it also is a great way to get in shape and drop some weight.
Here are a few postures that can help lower your anxiety and the number on the scale. Hold each posture as long as you can, that maybe 15-20 seconds at first, but each time you practice, hold the posture for a few seconds longer and make your way up to a minute if you can. Where appropriate do one side and repeat on the opposite side.
Yoga and calorie burning
While yoga isn’t traditionally considered an aerobic exercise, there are certain types of yoga that are more physical than others.
Active, intense styles of yoga help you burn the most calories.
This may help prevent weight gain. Ashtanga, vinyasa, and power yoga are examples of more physical types of yoga. Vinyasa and power yoga are usually offered at hot yoga studios.
These types of yoga keep you moving almost constantly, which helps you to burn calories. Practising yoga may also help you develop muscle tone and improve your metabolism.
While restorative yoga isn’t an especially physical type of yoga, it still helps in weight loss. One study found that restorative yoga was effective in helping overweight women to lose weight, including abdominal fat.
These findings are especially promising for people whose body weight may make more vigorous forms of yoga difficult.
A review of studies from 2013 found that yoga is a promising way to help with behavioural change, weight loss, and maintenance by burning calories, heightening mindfulness, and reducing stress. These factors may help you to reduce food intake and become aware of the effects of overeating.
Yoga and mindfulness
The mental and spiritual aspects of yoga focus on developing mindfulness. This increases your awareness on many levels. It can make you more conscious of how different foods affect your mind, body, and spirit.
A 2016 study suggested that people who develop mindfulness through yoga practice may be better able to resist unhealthy foods and comfort eating.
They may also become more in tune with their body so that they notice when they’re full. Yoga is thought to be especially beneficial for people who are struggling to lose weight in other ways as well.
A meta-study from 2017 reported that mindfulness training has positive short-term benefits regarding impulsive or binge eating and physical activity participation.
There was no significant effect on weight loss directly, but it’s thought that weight loss is associated with longer periods of mindfulness training. Further studies are needed to expand on these findings. Yoga Tips For Weight Loss
Since you’re advised not to practice yoga on a full stomach, you may find that you make healthy eating choices before doing yoga.
After a yoga session, you may be more likely to crave fresh, unprocessed foods. You may also learn to chew each bite more thoroughly and eat more slowly, which can lead to less consumption.
Yoga and better sleep
Practising yoga can help improve the quality of your sleep. You may find that you’re able to fall asleep more easily and sleep more deeply when you have a consistent yoga practice. Ideally, you should sleep between six and nine hours each night.
Quality sleep is often associated with weight loss. A 2018 study found that people who had restricted sleep five times per week lost less fat than the group that followed their normal sleeping patterns.
Both groups were limiting the number of calories they consumed, suggesting that sleep loss has an adverse effect on body composition, including fat loss and Yoga Tips For Weight Loss.
Yoga Nidra is a form of guided relaxation that you do lying down. The practice may help you to sleep more deeply and increase mindfulness. You can also set intentions during yoga Nidra, which may help you to develop weight loss goals.
A small 2018 study found that healthcare workers who did yoga Nidra for eight weeks increased their levels of mindfulness. This mindfulness included acting with awareness and not judging inner experiences.
Their levels of sleepiness weren’t significantly different at the follow-up. However, this score improved the longer people did the practice. Larger, more in-depth studies are needed to expand on these findings.
More in-depth, high-quality studies are needed to expand on these findings.
How often should you do yoga to lose weight?
Practice yoga as often as possible in order to lose weight. You can do a more active, intense practice at least three to five times per week for at least one hour.
On the other days, balance out your practice with a more relaxing, gentle class. Hatha, yin, and restorative yoga classes are great options.
If you’re a beginner, start slowly and gradually build up your practice. This allows you to build up your strength and flexibility and prevent injuries. If you don’t have time for a full class on certain days, do a self-practice for at least 20 minutes. Allow yourself one full day of rest each week.
Combine your yoga practice with activities such as walking, cycling, or swimming for added cardiovascular benefits.
As part of your routine, avoid weighing yourself directly after a yoga class, especially if it’s a hot yoga class, since you may lose water weight during the class. Instead, weigh yourself at the same time each day.
10 Yoga Tips For Weight Loss 2020
1. Sun Salutations (Surya Namaskara)
You may think of Sun Salutations as a way to ease into your practice. It slowly stretches and warms up the muscles, gets the blood flowing and all that good stuff. But it does so much more.
Sun Salutations build internal heat while at the same time stretching and toning most of the major muscles. They can help trim your waist, tone your arms, balance your metabolism and stimulate your digestive system.
Do at least 10 Sun Salutations. You can increase the intensity by holding some of the positions for longer periods or by speeding up the pace.
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 to develop rock-hard abs.
3. Triangle (Trikonasana)
TriangleTrikonasana may not make your muscles shake like some other postures, but do it often and your abs will thank you! The twisting motion of trikonasana helps to improve digestion and reduce fat deposits in the belly.
On top of that, by engaging the muscles of the legs and arms, you can build more muscle and burn more fat.
4. Downward Dog (Adho Mukha Svanasana)
Downward dog looking for a way to tone your total body? Then Downward Dog it. With a little extra attention to certain muscles, this asana goes from a resting pose to a radical way to strengthen your arms, back, and thighs.
To get the most muscle-toning benefits, engage your thigh muscles as you rotate them inward, and do the same with your upper arms. Continue to press down through your hands and heels. Hold it—and don’t forget to breathe!
5. Warrior II (Virabhadrasana B)
Like a powerful warrior, you too can tone the muscles in your thighs and shoulders with Warrior II. To get the most out of the posture, try to bend your front knee so your thigh is parallel to the floor.
The longer you can hold this position, the tighter your quads will get. The secret is to calm the mind and just breathe. Remind yourself, you are a warrior! Now, mighty warrior, switch sides.
6. Warrior III (Virabhadrasana C)
For a more toned butt, Warrior III is the way to go. In addition to toning your back end, it’s also a great way to strengthen your back, legs, and arms.
To get even more out of it, contract your abs while you hold the position. Not only will it help you balance, but it’ll flatten your belly too. The longer you can hold Warrior III, the more your butt will benefit.
7. Shoulder Stand (Sarvangasana)
Shoulder stand from improving digestion to therapy for the thyroid and even increasing strength, shoulder stand does it all.
This inversion works to balance thyroid levels which boosts metabolism, improves the respiratory system, strengthens the upper body, legs, and abs, and helps you sleep better. Add this to your practise daily and you’ll feel like a whole new person.
8. Bridge (Setu Bandha Sarvangasana)
BridgeBridge pose is great for the thyroid, glutes and great for weight loss. The action of reaching your chest toward your chin gently massages the thyroid gland to produce this all-important metabolism-regulating hormone.
Pressing down with your feet engages your thighs and back end to help tone those muscles too. And if you need one more reason to practice Bridge, it also helps stimulate the abdominal organs to keep your digestion happy.
9. Twisted Chair (Parivrtta Utkatasana)
Call 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.
10. Bow (Dhanurasana)
Bow PoseLooking for a way to burn belly fat fast? Bow pose can help. You can get deeper into the pose by pulling your hands and feet in opposite directions until only your abdomen and pelvis are touching the floor.
Not only does Bow pose help massage the abdominal organs to improve digestion, but it’s also an amazing way to strengthen the thighs, chest, and back.
These are just some of the yoga postures that can aid in weight loss. However, as you all probably know already, the best way to achieve your desired, healthy weight is still through proper diet and a healthy lifestyle in which yoga may just be one aspect. Yoga Tips For Weight Loss.
Which among these poses are your favourite? Let us know below!
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