Yoga for weight loss. Yoga is the journey of the self, to the self and through the self. It is the science of body, mind and soul.It is the holistic way of healing and maintaining overall health. Yoga saint Patanjali quotes “asanas bring perfection in body, beauty in form, grace, strength, compactness and harness and brilliance of diamonds”. Yes Yoga helps in weight loss too. If you are wondering about which yoga is best for weight loss, Read on to know.
With fast life, comes fast food and fast deteriorating health. Our eating habits, hectic schedules, workload and daily lifestyle take a toll on our health and push us towards obesity. It is not that we turn blind eye towards our health, but apparently nothing works. Hundreds of diet, failed gym visits, hours of surfing internet “how to lose weight” but still no results. But have you tried yoga yet? here are top 10 poses of Yoga for weight loss.
Health Benefits of Yoga
If you are considering Yoga for weight loss, you are in for a lot of other benefits for your health.
- Stress buster
- Enhances body’s flexibility
- Tones muscles
- Improves blood circulation in the body
- Strengthens the bones
- Increases lung capacity
- Lowers blood sugar and blood pressure
- Cleanses liver
- Regulates hormonal and body pH balance
- Facilitates digestion
- Maintains healthy weight
How does Yoga help in weight loss ?
- Yoga has minimal or no side effects if done correctly.
- You burn calories with increased body awareness
- Determination and dedication are of utmost importance in reducing weight naturally and Yoga provides it all.
- When you choose Yoga for weight loss, you bring your body in discipline.
- Yoga for weight loss stretches and tones the various body parts and limbs.
- It also stimulates the metabolism of the body to promote calorie burning.
- So , if you are wondering which yoga is best for weight loss, I must tell you Different asanas target different body parts and a perfect combination of asanas hits the bull’s eye.
Here is the a good , planned combo of different yoga for weight loss. If you practice these poses everyday for 1 month, you can lose around 2 kgs of weight in a month with yoga alone. Diet calories have to be managed of course . You must spend a total of 45 mins on your yoga workout.
Here are some diet plan that you can follow while you are following yoga for weight loss.
Yoga for Weight Loss:
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Sun Salutation (Suryanamaskar) Yoga for weight loss –
Image :Copyright: byheaven / 123RF Stock Photo
Method: See the picture for reference of each step. It is a 12 step process.
- It starts with standing with legs together and arms and hand joined to do namaskar.
- Take both hands straight above head, followed by bending backwards (refer the picture ).
- In the third step you bend ahead from waist , touching your hands to ground and nose to your knees.
- Then you take both the legs behind one by one. and form the pose given in the picture while doing this.
- Then go into plank position.
- It is followed by lying facing the ground
- Pull your body up from your waist while bending the spine in an arch. (refer the picture)
- Come back on all your fours.
- one by one bring both the legs in front near your palms.
- You come back into bent down position.
- Straighten up and continue with the whole process again. And do at least 10 repetition. Later increase the repeatations as per capacity.
Benefit of Suyanamaskar:
Tones muscles, reduces body fat in all body areas, and reduces anxiety.
Read – How to lose fat from body.
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Utkatasan (Chair Pose)Yoga for weight loss –
Image :Copyright: byheaven / 123RF Stock Photo
Method:
- Stand with legs slightly apart.
- Keep your hands parallel to the ground at shoulder level and face your palm towards ground.
- Inhaling come up on the toes and exhaling bend knees as if you are sitting on a chair.
- Go as low as you can go. until you reach an exact seating position on an imaginary chair.
- Hold this pose for few seconds ( count 10) and inhaling come back on your toes.
- Exhaling come back to start position.
- do at least 10 repetitions to start with and then go on increasing the repetitions.
Benefits of Utkatasan:
Tones thighs and calf muscles, reduces glutes (hip) muscles, strengthens the core and improves balance.
Read – How to lose fat from Hips and thigh
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Adho-mukh-shvan-aasan (Downward posing dog Pose) Yoga for weight loss –
Image :Copyright: fizkes / 123RF Stock Photo
Method:
- Stand with feet together.
- Bend forward with palms touching the ground.
- Take each leg behind one by one in such a way that the body forms a triangle with ground as the base.
- Try to touch the sole of feet on the ground.
- Hold this pose for the count of 10 . and repeat this yoga for weight loss for 10 times to start with.
Benefits of Adho-mukh-shvan-aasan:
Tones the biceps, triceps, strengthen the core, stretches the hamstring and calf muscles.
Read – How to lose arm fat
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Ardha Pinch Mayurasan (Dolphin Pose) Yoga for weight loss –
Image :Copyright: fizkes / 123RF Stock Photo
Method:
- Follow the steps for adhomukhsvanasan.
- Once you form the triangle with the body, try to touch your fore arm on the ground.
- Try to hold on this pose for the count of 10 . Do at least 10 repetitions.
Benefits of Ardha pinch mayurasan:
Strengthens the shoulders, tones biceps, triceps, reduces glutes and tones calf muscles.
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Naukasan (Boat Pose) Yoga for weight loss –
Image : Copyright: sergeyp / 123RF Stock Photo
Method:
- Lie down on your back.
- While exhaling lift both legs, arms and neck above the ground.
- Try not to bend the knees or elbow.
- While exhaling pull the stomach in.
- Stay in the pose for minimum 5 – 10 seconds.
- Inhaling come back to lying position.
- Do 10 repetitions
Benefits of Naukasan:
Reduces belly and hip fat and also tones thighs.
Read – How to lose tummy
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Anantasan ( Vishnu couch Pose) Yoga for weight loss –
Image : Copyright: fizkes / 123RF Stock Photo
Method:
- Lie on your left side.
- Rest your left palm supporting the neck.
- Exhaling, lift your right leg at 90 degrees.
- Try not to bend knees.
- Try to hold your right leg toe with your right hand.
- After holding the toe, remain in this pose for the count of 10.
- Do 10 repetitions of this yoga with each leg .
Benefits of Anantasan :
Reduces inner thighs, glutes along with toning core muscles
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Bhujangasan ( Cobra Pose) Yoga for weight loss –
Image :Copyright: byheaven / 123RF Stock Photo
Method:
- Lie down facing the ground.
- Keep your feet together and rest your palms next to your chest, chin touching the ground.
- Inhaling back bend your spine and lift your head above ground and look towards the sky.
- Keep your elbows slightly bent and touch your navel on the ground.
- Hold this pose for the count of 10.
- Do 10 repetitions.
Benefits of Bhujangasan:
Relieves back pain, reduces abdominal and hip fat, strengthens the spine and tones the neck region.
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Bhadrasan ( Butterfly Pose ) Yoga for weight loss –
Image :Copyright: fizkes / 123RF Stock Photo
Method:
- Sit on the ground and fold your legs, feet facing and touching each other. (Refer the picture)
- The pose resembles to the cobbler’s pose.
- Try to pull your feet as close to the pelvis as possible.
- At all times keep the spine straight. Lift your legs from hip join and bring back to ground.
- Start with slow pace and slowly increase the speed.
- The movement resembles the butterfly’s flying movement.
- Continue the movement for at least 20 – 30 seconds.
Benefits of Bhadrasan :
Tones thighs and hips, reduces inner thighs, and strengthens the spine and lower abdominal region.
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Pavanmuktasan (Wind releasing pose) Yoga for weight loss –
Image :Copyright: fizkes / 123RF Stock Photo
Method:
- Lie on your back.
- Fold either leg one by one or both the legs simultaneously and try to touch knees to the chest. (Refer the picture).
- Wrap your arms around your legs. Lift your head and touch your forehead to knees.
- Hold this pose for 10 secs
- Do 10 repetitions with each legs and 10 repetitions with both the legs together.
Benefits of Pavanmuktasan:
Reduces love handles and belly fat, tones abs and glutes.
Read – How to lose love handles
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SetuBandhAasan (Bridge Pose) Yoga for weight loss –
Method:
- Lie on your back.
- Fold your legs from knees and straighten your arms on ground next to your body.
- Inhaling, lift your waist back and hips forming a bridge pose.
- Hold your core tight and do not put excess pressure on shoulders and feet.
- Hold for 10 secs and do 10 repetitions.
Benefits of SetuBandhAasan :
Works best for thighs, hips and belly fat, at the same time strengthening the spine, shoulders and ankles.
Here are some more interesting reads on weight loss and fitness
A healthy and toned body boost your confidence and keeps you fit. 45 minutes of regular yoga keeps the excess weight at bay. Remember, only you have the power of how your body will look like. Make benefits of these yoga for weight loss.
Manisha
November 1, 2018 at 8:47 pmI had delivery operation 2 and half years ago. which asanas should I follow?
Payal Banka
November 26, 2018 at 6:07 pm2,5 years is a long time , if you are not facing any other health issue , you can follow all the asanas mentioned above.
Milind
September 25, 2018 at 8:03 pmHi,my wife is 54 years and weighs 91kgs.She has mild BP.She loves food and sugar.her timings of eating are not systematic as she generally waits for all to finish and she eats.She is not taking it seriously to reduce her wait .She does walk forcefully for around 20minutes for 4days a week.I am worried that it should not affect her future as we grow older.She is around 155cms in height which clearly shows she is obese,but she is very active while conducting house work probably because she enjoys it.We have 3 old people at home averaged at 84 years hence moving out of town is restricted.Pls advise how to motivate her to reduce and she does not feel loss of her favourite eating.
Payal Banka
September 27, 2018 at 5:14 pmHi Milind,
Firstly , It is so good to see you so concerned about your wife’s health. Well yes , she must try to lose weight or else it will become problematic for you going ahead. at 54 , she is at a risk of developing a lot of health issues if she does not mind her fitness.
The best way to motivate her to take her for a medical check up . Also because she is 54 , a medical check up is a must to make sure her parameters are all ok . you should test her thyroid , cholesterol, bone density. etc .. check with your family doctor . and et a good test package form the hospital . I am sure the results will motivate her to take care of her health.
Also tell her that if she walks for 55 mins every day , she does not need to give up on her favrite food items. let me know if this works.
Vinny gupta
November 12, 2017 at 4:45 pmHi my name is vinny gupta here I want a diet plan for my father as he is 55 year old and his weight right now is 115 kgs and height is 5 feet 8 inches and he is suffering from knee pain and had cellulitis last year after that his pain doubled.He is trying to loss his weight from very long time but there is no such result I got to know about you so can you you make a good diet plan for him bcoz some people suggest me about bariatric which I don’t want to opt. Please suggest me something by which he can loose his weight
Payal Banka
November 24, 2017 at 12:03 pmHi Vinny , ofcourse we can help him . if he ha the will , he can lose weight with a proper diet . please check this link and mail me if interested – https://www.dietburrp.com/diet-services/
Kia
November 9, 2017 at 3:25 pmI am 48 years old , I need to loose weight I go for a walk for an hour I also drink methi soaked in overnight. Can you please help me what should do to loose weight…
Payal Banka
November 24, 2017 at 12:16 pmThank you for reading at Dietburrp. Walking or exercising for 45 mins everyday will help you in a good way to lose weight. along with the exercise you also need follow a healthy regime. You can find some basic and important tips for weight loss in this article here – http://www.dietburrp.com/top-10-weight-loss-tips/ if you want me to analyse your regime and plan a diet plan personalized for you, please see this page. – http://www.dietburrp.com/diet-services/
Or You can try following the diet plan mentioned above in the article.- http://www.dietburrp.com/indian-diet-plan-for-weight-loss/ this is a general 1200 calorie diet plan and has helped many. it may be of help to you as well.
Dev
October 21, 2017 at 10:31 pmHi mam.
1.Wat s t gap between every asana.
2.can i do tis before going walking in early morning.
3. It s compulsory to do all t asanas
Payal Banka
November 24, 2017 at 4:27 pmHi ,
you can do this in continuation too. yes before walks is good. no you can choose if there is any aasan that you find difficult to do
Menu grover
September 21, 2017 at 9:58 pmHi mam my daughter is 1.6 her daily diet was breastfeeding till8.30 ,half bowl curd, half banana, small salted prantha wid ghee ,one boiled potato…but now she suffer from viral wid mouth sore ND stopped breastfeeding…she is too weak.. She is 8.6 in weight…suggest me something for her weight gain ND she is not taking any milk products except curd
Payal Banka
September 26, 2017 at 5:33 pmHi Menu , this is temporary , it ill pass as she gets better .. you should give her khichadi wih ghee added to it . if she takes curd , its good , dont woerry just give her room temperature wala curd . you can give her soft cooked oats and daliya also .