Yoga To Lose Weight | Yoga For Weight Loss

Yoga is derived from the Sanskrit word “yoj”, which means “the union of body, mind, and feelings”. It is a mind-body exercise that addresses many of the root causes of weight gain.

Sometimes people experience anxiety and stress as physical pain or sleep problems, while others perceive it as mental anxiety. Cortisol levels rise in response to stress, and it leads to an increase in belly fat and a reduction in muscle strength.

Is it possible to lose weight by practicing yoga poses?

A lot of people have benefited from yoga to lose weight through a healthy diet. Yoga to lose weight is a controversial topic. Several people and a few studies think that yoga does not help with weight loss on its own. Combining yoga with a healthy diet has been shown to help you lose weight while also trying to keep your mind and body fit and active. Yoga improves your awareness of and relationship with your body and how to treat it. You will begin searching for healthy foods rather than bingeing on foods that can boost your weight loss efforts.

Losing weight requires two key components: healthy food and training. Yoga poses for weight loss necessitate these elements.

Yoga is a popular practice that has a lot of benefits, starting with increased flexibility and strength to reduce stress and anxiety. But the question people are asking is, does yoga help with weight loss? can we practice yoga to lose weight?

Is there any scientific proof that yoga is great for you and can help with weight loss? Even so, numerous cardio-based exercises can help you lose weight, such as exercising on exercise machines and biking.

According to Harvard Medical School, the long-term benefits of yoga extend further than the mat. Yoga benefits might as well include indirect means of causing weight loss by boosting a conscious type of diet that gives rise to a more positive diet and lifestyle. In actuality, research suggests that patients who practiced yoga once a week for 30 minutes for four years gained less weight. On the other hand, participants who were overweight were capable of losing weight easily.

Another Harvard study examined how many calories yoga could burn in individuals of diverse body weights. According to the experiment, 30 minutes of Hatha yoga burned 120 calories for a 125-pound participant, 144 calories for a 155-pound participant, and 168 calories for a 185-pound participant.

One study published in the journal Complementary Therapies in Medicine accompanied 60 patients diagnosed with abdominal obesity who practiced 90 minutes of yoga to lose weight twice a week for 12 weeks. When they compared them to the control group, the yoga group had a major decrease in abdominal perimeter and a better waist to hip ratio.

In addition to that, the yoga group had a lower body weight and they lost weight. plus, a higher body muscle mass percentage. And this means that yoga can effectively build muscles. In the meantime, the National Center for Complementary and Integrative  Health revealed that yoga-inspired 63% of participants to workout more and practice yoga to lose weight.

When we move our bodies and work out, we burn a lot of calories. Everybody’s weight can change because of various factors, like hormones, how much we sleep, and other things. Harvard Health Publications explains that to lose excess weight, we must eat fewer calories than we burn to be on a low-calorie diet.

Does practicing yoga help to lose weight? The answer is yes when it is merged with a healthy low-calorie diet. These studies show that practicing yoga is an excellent way to strengthen your body and help you build your muscles.

Can you lose belly fat with yoga? 

Arms, legs, and lower back are strengthened and toned by practicing this yoga pose to lose weight and belly fat, it helps increase body balance and helps to boost endurance. it is also great for people who don’t move a lot while working or work at a desk all day.

in addition, it is very useful in the case of frozen shoulders. it also effectively relieves stress on the shoulders. and Helps bring good fortune, confidence, kindness, and peace.

Here are 5 yoga poses to reduce belly fat, lose weight, and strength your body.

Virabhadrasana, or warrior pose

yoga to lose weight warrior pose

Virabhadrasana, also known as Virabhadrasana, is a gentle yoga pose that brings grace to the practitioner’s yoga class.

  • First, stand straight with your legs at least 3-4 feet apart. Turn your right foot 90 degrees and your left foot 15 degrees. Bend your right knee while breathing deeply.
  • Turn your head and look to the right.
  • Extend your arms even more as you sit in the yoga pose.
  • Start by making a soft attempt to lower your pelvis.
  • Maintain the yoga pose with the tenacity of a warrior. Smile with the joy of a warrior. Continue to breathe as you descend.
  • Then, repeat the yoga pose to reduce belly fat on the left side.

Kumbhakasana (the plank)

yoga to lose weight Kumbhakasana pose

The plank pose, without a doubt the most popular, is one of the best yoga poses to reduce belly fat and tone your muscles.

There are many ways to perform this yoga pose to reduce belly fat, including leaning forward, standing on a table, and facing a downward dog.

  • We start by standing on our legs and arms.
  • The wrists are folded below your shoulders.
  • Check the distance between your hands.
  • Spread your fingers out and push them down on the floor with your hands.
  • Keep your chest open and engage your abdominal muscles.
  • See how you expect your belly to make contact with your back.
  • Breathe deeply and extend your legs backward.
  • Lift your knees and back down. Keep one line from the heels to the cheeks, buttocks, and rib cage.
  • Place the tailbone moderately forward to avoid bending your lower back.

Hold the pose as long as you can, then take a break and repeat a few times more. Every day, try to put more effort into this yoga posture to reduce belly fat.

Trikonasana: triangle pose

yoga to lose weight triangle pose

Trikonasana, also known as the triangle pose, improves digestion, and it’s one of the yoga poses that helps reduce belly fat and lose weight. It increases and improves blood circulation. This asana to lose weight and reduce belly fat helps you burn more calories and fat around your waist and build more muscle in your thighs and hamstrings. It also activates your core muscles and helps with balance and the ability to focus.

These are a couple of essential points to remember when doing this yoga to reduce belly fat and lose weight:

  • Begin in mountain pose (or Tadasana), spread your feet slightly wider than shoulder-width apart, and raise your arms parallel to the floor, palms facing down. If you begin on the left side, your left foot should be at a 90-degree angle with the end of the mat, and your right foot should be at a 45-degree angle.
  • Breathe deeply as you twist your body at the hip joint, widening to the side over the right leg (if you’re starting on the right). Keep your hips and sides long. Then Stretch from your tailbone to your back heel.

Naukasana: the boat pose

yoga to lose weight boat pose

Naukasana is derived from the Sanskrit words “Nauka” and “asana,” which signifies “posture” or “seat.” It is a boat-like pose in which our bodies take on the form of a boat. If you’ve always struggled to lose the fat in your belly, this yoga is excellent for those who want to lose weight while also toning their abs. Naukasana is one of the few yoga postures that can be done while lying on the belly (also called prone posture) or on the back (and it is called a supine position). This yoga for weight loss can be a little hard for yoga beginners. But don’t give up; with more practice, you’ll get better. And never forget that practice makes things better.

You can follow the instructions below to learn how to do Naukasana or the boat pose.

  • To get started, lie on the floor or a yoga mat with your feet together and keep your hands by your sides.
  • Gradually lift your hands and legs off the floor, keeping your belly in. Feel the tension in your stomach area as the stomach muscles tighten.
  • Make a 45-degree angle with your body until it forms a V shape.
  • Hold the position for 60 seconds and breathe deeply.
  • Take a break. Exhale slowly as you lower your body back to the starting position and take a break.

Naukasana is a yoga posture that strengthens the core muscles. It also helps to build muscles in the arms, thighs, and shoulders. Furthermore, it improves the health of all abdominal organs, particularly the liver, pancreas, and kidneys.

You can practice this yoga to reduce belly fat and lose weight by doing it 3–4 times a day. but don’t exaggerate it.

The bridge pose

yoga to lose weight bridge pose

Another beneficial asana is the Sethu Bandha Sarvangasana, also known as the Bridge Pose. It is beneficial for the glutes, and the thyroid, and it’s one of the yoga poses for weight loss.

The Bridge pose enhances muscle tone, digestive health, hormone regulation, and thyroid levels. It also helps to strengthen your back muscles and relieve back pain.

These yoga poses to lose weight and reduce belly fat can be hard to perform, especially for yoga beginners. You can watch an instructional video of how to do the bridge pose appropriately. This way, you don’t hurt yourself and don’t forget to ask your doctor if you have some physical problems.

Bhujangasana: Cobra pose

yoga to lose weight Cobra pose

The cobra pose is a yoga pose to lose weight and reduce belly fat that focuses on strengthening your abdominals while also comforting your lower back. Not only that, but this is also one of the yoga postures that helps with releasing emotions from your body.

  • First, start by lying down while looking at the floor.
  • Put your hands beside your shoulders on the mat.
  • Stretch your legs back, with the tops of your feet on the ground, and gently inhale and raise your upper body.
  • Check that your toes are in a single direction and touching the ground.
  • Maintain this posture for 25-30 seconds.
  • Then breathe deeply and release. Rest your body and return to the lying-down position.

Are 30 minutes of yoga a day enough?

Every morning, practicing 30 minutes of yoga gives you a reason to get out of bed and start a new, fresh day. It gets the day started on the right foot and serves the purpose of planning for daily routines. People are more likely to eat a well-balanced and healthy meal after a yoga class, owing to the desire not to nullify all of the efforts they put into the exercise. This invariably helps to improve a healthy lifestyle.

Yoga, unlike many other typical exercises, is considered more than just an exercise. Simplicity and correct respiration are the foundations of many yogic principles. Understanding and incorporating various types of breathing has a long-term influence on the effectiveness of the exercise. The average individual underestimates the importance of effective breathing to one’s health. Air produces oxygen, which can make muscles tense or loosen up depending on the quantity of oxygen they get. Effective breathing throughout yoga sessions has been shown to affect overall respiration processes.

Can you get fit just by doing yoga?

It is crucial to know that yoga is not the only way to exercise or move your body. Yoga is a way of life. It promotes self-determination and introspection. It aims to teach practitioners to love themselves and recognize who they are and what they are capable of accomplishing. When performed correctly, yoga can have a significant positive impact on emotions, inspiration, and consciousness. It is also a well-known holistic way of managing anxiety and depression.

One of the greatest things about incorporating yoga into your everyday routine is that it does not cost much money at all. With an enormous number of free YouTube videos and countless Google search results for “How to Do Yoga,” you can start easily by purchasing a mat.

When you incorporate yoga as a part of your daily routine, it not only makes you less lazy, but it transforms your perspective on yourself and the world. It encourages positivity while having significant and long-term lifestyle effects. Plus, it makes you think more optimistically.

Practicing yoga to lose weight or reduce belly fat is not the only benefit of yoga. Yoga has a huge influence on our lifestyle, be it on our food habits, our self-awareness, or even our physical appearance.

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