Yoga is a practice that fosters mental clarity and emotional well-being and is an effective tool for physical health, particularly weight loss. Combining physical postures, breath control, and mindfulness while trying the best yoga for weight loss creates a holistic fitness approach. Various styles and poses within yoga can significantly contribute to weight loss by boosting metabolism, increasing muscle tone, and enhancing cardiovascular health. By incorporating the best asanas for weight loss, you can gain a healthy and sustainable way to lose weight while also gaining flexibility, strength, and mental resilience.
Choosing poses and sequences that engage multiple muscle groups and elevate the heart rate is essential to optimise weight loss through yoga. Complementing your chosen best yoga poses for weight loss with a balanced diet, regular cardiovascular exercise, and adequate rest will further enhance your weight loss efforts and lead to sustainable, long-term results. So, let’s explore the best yoga for weight loss for beginners. Note that these easy and simple yoga for weight loss gives you added variety on a regular basis.
Table Of Contents
1. 12 Best Yoga For Weight Loss
2. Is 30 Minutes Of Yoga A Day Enough To Lose Weight?
3. Yoga To Lose Weight In 7 Days
4. Which Type Of Yoga Is Best For Weight Loss?
5. Expert’s Advice
6. The Final Say
7. FAQs
8. References
12 Best Yoga For Weight Loss
Let’s explore the best yoga for weight loss.
1. Sun Salutations (Surya Namaskar)
Sun Salutations are a dynamic and continuous series of poses that elevate the heart rate and boost cardiovascular health. This sequence engages multiple muscle groups, enhancing strength and flexibility while promoting calorie burn and weight loss.
Steps to Perform this Best Yoga For Weight Loss:
1. Begin Tadasana (Mountain Pose). Inhale, raise your hands above your head and bend back slightly (Upward Salutation - Urdhva Hastasana).
2. Exhale and forward fold from the hips into Uttanasana. Inhale and lift half, lengthening the spine (Half Lift - Ardha Uttanasana).
3. Exhale and return to plank position (Phalakasana). Lower into Chaturanga Cane Pose with control. Inhale and come into Upward Dog Pose (Urdhva Mukha Svanasana).
4. Exhale and lift your hips into Adho Mukha Svanasana (Down Dog Pose). Take a step or jump forward, inhale halfway, exhale, and exhale back into Mountain Pose.
2. Warrior II (Virabhadrasana II)
This Warrior II is a powerful pose that strengthens the legs, core, and shoulders. Holding this pose builds endurance and muscle tone, which boosts metabolism and supports weight loss by increasing the body’s ability to burn calories even at rest.
Steps to Perform this Best Yoga For Weight Loss:
1. Start with Mountain Pose. Step your left foot back and forward towards the long edge of the mat.
2. Bend your knee at a 90-degree angle and align it with your heel.
3. Place your hands on the floor, palms facing up, and look at the fingers of your right hand.
4. Hold the pose with your body at the centre and shoulders.
3. Chair Pose (Utkatasana)
Chair Pose targets the thighs, glutes, and core, building muscle and enhancing overall strength. This intense pose raises the heart rate and burns calories, making it effective for weight loss and toning the lower body.
Steps to Perform this Best Yoga For Weight Loss:
1. Begin in Mountain Pose. Inhale, raise your arms overhead.
2. Exhale, bend your knees and hips lowered as if sitting back in a chair.
3. Keep your chest uplifted and your weight in your heels.
4. Hold the pose, engaging your core and lengthening through your spine.
4. Plank Pose (Phalakasana)
Plank Pose is a comprehensive full-body workout that strengthens the core, arms, shoulders, and legs. Engaging multiple muscle groups simultaneously increases muscle tone, boosts metabolism, and promotes significant calorie burning, aiding in weight loss.
Steps to Perform this Best Yoga For Weight Loss:
1. Start in a push-up position with your wrists properly under your shoulders and your body in a straight, aligning line from head to heels.
2. Engage your core and hold the position, keeping your spine neutral and avoiding sagging or arching.
3. Press down through your hands and lift through your shoulder blades.
4. Hold for 30 seconds to nearly 1 minute, or as long as you can maintain good form.
5. Boat Pose (Navasana)
Boat Pose focuses on the abdominal muscles, hip flexors, and spine, strengthening the core and improving balance. This core-centric pose helps tone the belly, enhance body strength, and boost metabolism, making it an excellent addition to a weight loss routine.
Steps to Perform this Best Yoga For Weight Loss:
1. Sit on the surface with your knees bent and your feet flat.
2. Lean back and balance your sitting bones by lifting your feet off the floor. Straighten both your legs to form a V shape with your body.
3. Extend your arms toward the floor, with both hands facing each other.
4. Keep your chest up and your spine straight in this position.
Also Read: Explore Top 5 Strengthening Of Knee Exercises With Targeted Muscles!
6. Bridge Pose (Setu Bandhasana)
Bridge Pose works the glutes, hamstrings, and lower back, enhancing muscle tone and flexibility. It also stimulates your body’s thyroid gland, which helps regulate metabolism, promoting overall strength and endurance while supporting weight loss efforts.
Steps to Perform this Best Yoga For Weight Loss:
1. Lie on your back with both knees bent, your feet hip-width distant, and your heels close to your hips.
2. Press your feet hard, lift your hips toward the ceiling, and cross your arms behind you.
3. Roll your shoulders under your body, press your hands into the floor and bring your chest towards your chin.
4. Hold this position to lengthen your spine and engage your glutes and hamstrings.
7. Downward-Facing Dog (Adho Mukha Svanasana)
Downward-Facing Dog is a full-body stretch that strengthens the arms, shoulders, legs, and core. This pose improves circulation, enhances muscle tone, and boosts metabolism, making it effective for calorie burning and weight loss. Its inversion aspect also promotes blood flow, aiding in detoxification and overall energy.
Steps to Perform this Best Yoga For Weight Loss:
1. Start on your straight hands and knees with your wrists before your shoulders and knees below your hips.
2. Using your hands firmly, pull your toes inward and lift your butt towards the ceiling to form a V shape.
3. If necessary, keep your knees bent and your heels up to maintain length in your spine.
4. Press your hands together and point your head towards the sky.
5. While holding this position, breathe deeply and actively press your chest towards your thighs.
8. High Lunge (Utthita Ashwa Sanchalanasana)
High Lunge engages the legs, glutes, and core while improving balance and flexibility. This pose strengthens large muscle groups and increases heart rate, making it effective for burning calories and enhancing muscle endurance, which supports weight loss.
Steps to Perform this Best Yoga For Weight Loss:
1. From Downward Dog, move your feet before your hands into a lunge position.
2. Lift the mat, keeping your knee over your ankle and your left leg straight and strong.
3. Raise your hands above your head and place your shoulders over your hips.
4. Engage your core and lengthen your spine. In this position, lunge deeper with each exhalation.
9. Tree Pose (Vrksasana)
Tree Pose improves balance significantly and strengthens the core, legs, and glutes. By engaging these muscles, Tree Pose enhances muscle tone and stability, which boosts metabolism. It also promotes focus and body awareness, contributing to a mindful weight-loss approach.
Steps to Perform this Best Yoga For Weight Loss:
1. Start with Mountain Pose. Shift your weight to your feet and lift your feet off the floor.
2. Place your foot inside your right thigh, calf, or ankle, away from your knee.
3. Find balance by pressing your feet into your thighs and your thighs into your feet.
4. Place your hands on your heart centre or extend your arms above your head.
5. Maintain the pose and find a focal point to help maintain balance.
Also Read: Get Fit And Fabulous: 15 Exercises to Reduce Belly Fat For Females At Home!
10. Dhanurasana (Bow Pose)
Bow Pose is an intense backbend that strengthens the back, chest, and abdominal muscles. It improves flexibility, stimulates the digestive organs, and increases metabolic rate, aiding in calorie burning and weight loss. Engaging multiple muscle groups simultaneously also helps tone the entire body.
Steps to Perform this Best Yoga For Weight Loss:
1. Lie face up with your arms at your sides and palms facing each other.
2. Bend both your knees properly and bring your heels closer to your hips.
3. Bring your hands back and hold your ankles.
4. Press and lift your chest and thighs off the mat, moving your heels away from your body.
5. Looking straight ahead, lift your thighs as high as is comfortable.
6. Hold this position for 15-30 seconds and breathe deeply.
7. Slowly return to the starting position and exhale.
11. Shoulder Stand Pose (Sarvangasana)
Shoulder Stand Pose stimulates the thyroid gland, which helps regulate metabolism and promote hormonal balance. This inversion pose strengthens the upper body, core, and legs while enhancing circulation and detoxification. The metabolic boost and improved circulation effectively support weight loss efforts.
Steps to Perform this Best Yoga For Weight Loss:
1. Lie on your back with your arms at your sides and palms facing up.
2. Engage your core and bend your knees, pulling them towards your chest.
3. Press your hands onto the mat and lift your hips off the floor into Halasana.
4. Move your hands towards your shoulders and lift your legs towards the ceiling.
5. Support your back with your hands, keeping your elbows together.
6. Lift your legs to the sky and place your hips over your shoulders.
7. Keep your neck tall and look at your chest to avoid stress.
8. Stay in this same position for 30 seconds to 1 minute and breathe deeply.
9. To release, bend your knees and slowly rotate vertebrae one by one until your lower back touches the floor.
12. Parivrtta Utkatasana (Revolved Chair Pose)
The Revolved Chair Pose intensifies the traditional Chair Pose by adding a twist, which engages the obliques and improves digestion. This pose strengthens both your legs, glutes, and core while increasing heart rate and calorie burn. The twisting action helps detoxify the body, promoting weight loss and overall well-being.
Steps to Perform this Best Yoga For Weight Loss:
1. Begin chair pose (Utkatasana) with your feet hip-width apart and your knees bent as if sitting in a meditation chair.
2. Place your hands in the middle of your heart in prayer. Inhale, exhale and rotate your body to the right to lengthen your spine.
3. Place your elbow on the outside of your right thigh and press your hands together.
4. Keep your knees and hips together at an angle before you.
5. Lengthen the top of your head and draw your belly button towards your spine.
6. Stay in this position for 30 seconds to 1 minute and breathe deeply.
7. Repeat the twist on the other side to release, inhale, and return to the starting position.
Also Read: Get Insights Of The Best And Effective Exercises to Strengthen Quad Muscles
Is 30 Minutes Of Yoga A Day Enough To Lose Weight?
Note these considerations to decide whether 30 minutes of practising the best yoga for weight loss is sufficient for your health:
Factor | Impact | Considerations |
Caloric Expenditure | Yoga burns calories, but the amount varies based on the intensity of practice, types of poses, and individual factors like weight and metabolism. Generally, calorie burn in yoga is lower compared to high-intensity exercises. | To maximise weight loss, incorporate more vigorous styles of yoga (e.g., Vinyasa or Power Yoga) or combine yoga with higher calorie-burning activities like running. |
Combination with Other Activities | Yoga can be effectively combined with other forms of exercise for enhanced weight loss. Activities that raise heart rate, such as aerobic exercises (brisk walking, running, cycling), complement yoga by boosting overall calorie burn and cardiovascular health. | Aim for a balanced fitness routine, including yoga and aerobic or strength-training exercises for optimal weight loss and fitness. |
Diet and Nutrition | Exercise alone is insufficient for weight loss; diet plays a crucial role. Eating a balanced diet with appropriate portions and focusing on nutrient-dense, whole foods is essential. | Even with daily yoga practice, maintain a healthy diet to support weight loss. Avoid high-calorie, low-nutrient foods and practice mindful eating habits. |
Consistency and Progression | Regularity in yoga practice is key to seeing benefits. Starting 30 minutes a day is effective, but gradually increasing the duration or intensity can further enhance weight loss and overall fitness. | Stick to a consistent yoga routine, and as your fitness improves, consider progressively challenging yourself with longer or more intense sessions. |
Mindfulness and Stress Reduction | Yoga promotes awakening mindfulness and reduces stress, positively impacting weight loss. Lower stress levels help reduce cortisol production associated with weight gain, particularly around the abdomen. | Incorporate mindfulness techniques from yoga, such as meditation and guided deep breathing, into your daily routine to support weight management. |
Also Read: Top 12 Forearm Training Exercises With Dumbbells To Do At Home!
Which Type Of Yoga Is Best For Weight Loss?
Many types of yoga can be effective for weight loss, but certain styles and exercises may provide more exercise and potentially burn more calories. The best yoga for weight loss often recommended for weight loss include:
1. Vinyasa Yoga
It is also known as flow yoga. This type of yoga involves connecting breath to movement through dynamic poses. It is generally faster-paced, which can increase your heart rate and calorie burn. Its constant movement and variety of activities make it an excellent choice for losing weight. The fluid transitions between poses keep your body engaged, promoting cardiovascular and muscular endurance.
2. Power Yoga
Power yoga is a vigorous and intense form derived from Ashtanga yoga. It emphasises strength, flexibility, and endurance through challenging poses. Power yoga classes often incorporate aerobic exercise and strength training elements, making them highly effective for weight loss. The demanding nature of the practice helps build muscle, increase metabolism, and burn calories efficiently.
3. Ashtanga Yoga
It is a physically demanding style characterised by a set pose sequence performed in a specific order with synchronised breathing. This disciplined practice generates internal heat, promoting flexibility and stamina. Ashtanga yoga's rigorous nature helps burn calories and improve overall fitness, making it beneficial for weight loss.
Also Read: Top 12 Forearm Training Exercises With Dumbbells To Do At Home!
4. Bikram Yoga
It is also known as hot yoga, and it consists of 26 poses series performed in a common room heated to around 40°C (105°F) with high humidity. The heat facilitates muscle relaxation detoxification through sweat and increases heart rate, enhancing calorie burn. This intense environment can help you shed weight and improve your physical health.
5. Yoga Sculpt
Yoga Sculpt classes combine traditional yoga poses with strength training using light weighted objects or resistance bands. These classes often include exercises such as squats, lunges, and bicep curls. The fusion of yoga and strength training boosts metabolism and promotes muscle growth, aiding in weight loss. The added resistance helps tone the body while also enhancing the cardiovascular benefits of a regular yoga practice.
Also Read: Get A Flat Stomach Fast: 20 Belly Fat-Reducing Exercises and Essential Tips
Yoga To Lose Weight In 7 Days
Certainly! Note this 7-day yoga plan designed to aid weight loss:
Day | Yoga Practice | Duration | Focus Areas | Benefits |
1 | Sun Salutations (Surya Namaskar) | 20 minutes | Full body, cardio | Increases heart rate, boosts metabolism, enhances flexibility |
2 | Power Yoga Flow | 30 minutes | Strength, flexibility, cardio | Builds muscle, burns calories, improves endurance |
3 | Vinyasa Yoga | 25 minutes | Flow, breath, strength | Tones muscles, improves circulation, reduces stress |
4 | Core Strengthening Yoga | 25 minutes | Core muscles | Strengthens abdominals, improves posture |
5 | Balance and Stability Yoga | 30 minutes | Balance, coordination | Enhances stability, tones muscles |
6 | Yin Yoga | 30 minutes | Flexibility, relaxation | Releases tension, improves joint mobility |
7 | Restorative Yoga | 20 minutes | Relaxation, deep stretching | Promotes restful sleep, reduces cortisol levels |
Notes:
- Duration: Aim to practice yoga for at least 20-30 minutes daily, gradually increasing your practice time as you feel more comfortable.
- Focus Areas: Each day, focus on different parts of your yoga practice to target different muscles, increase flexibility, and improve overall health.
- Benefits: The exercises listed combine physical benefits such as calorie burning, muscle tone, and flexibility with psychological benefits such as stress reduction, calmness, and relaxation.
Expert’s Advice
Dietitians recommend incorporating yoga into your weight loss process for all the benefits. Combine yoga with a healthy diet that includes fruits, vegetables, lean meats, and whole grains. Stay hydrated and make health a priority. Regular yoga and a healthy lifestyle can improve physical fitness, reduce stress, and promote weight loss.
Health Expert Akshata Gandevikar
The Final Say
Yoga is one of many ways to lose weight beyond burning calories. It strengthens the body, calms the mind, and improves overall health. By combining styles like Vinyasa, Ashtanga, Power Yoga, and Bikram Yoga and focusing on benefits like Sun Salutation, Warrior Series, and Plank, you can create a powerful yoga routine that supports your weight loss goals.
Remember that consistency, awareness, and balance are the keys to the best yoga for weight loss. By practising regularly, you can lose weight, improve your strength, and gain a better sense of peace and happiness. So roll out your yoga mat, take a lasting deep breath, and begin your yoga journey towards health.
FAQs
1. Which is the best yoga workout for weight loss?
Vinyasa, Power, Ashtanga, and Bikram yoga are the best yoga workouts for weight loss. These more vigorous styles can help increase calorie burn.
2. What are the best yoga exercises for weight loss?
Some of the best regular yoga exercises for weight loss include Sun Salutations, Warrior Poses, Chair Pose, Plank Pose, and Downward Dog. These poses engage multiple muscle groups and elevate your heart rate.
3. Which is the best time to do yoga for weight loss?
The best time to do yoga for weight loss is in the morning before breakfast. Morning yoga helps kickstart your metabolism and energises you for the day ahead.
4. How do you practice the best yoga moves for weight loss?
To practice the best yoga moves for weight loss, focus on maintaining proper form and breathing deeply. Incorporate dynamic sequences like Sun Salutations and hold challenging poses to build strength and endurance.
5. How do you select the best yoga asanas for weight loss?
Select yoga asanas that engage large muscle groups, increase heart rate, and improve strength and flexibility. Combining standing, balancing, and core-focused poses can maximise weight loss benefits.
6. What are the best yoga steps to lose weight for seniors?
For seniors, the best yoga steps to lose weight include gentle flows and poses like Cat-Cow, Tree Pose, Seated Forward Bend, and Bridge Pose. These poses are less strenuous but still effective for building strength and improving flexibility.
7. What are the simple and easy yoga poses for weight loss?
Simple and easy variants of yoga poses for weight loss include Bridge Pose, Cat-Cow, Warrior II, Child's Pose, and Seated Forward Bend. These poses are accessible for beginners and help gradually build strength and flexibility.
8. Which is the fastest weight loss yoga therapy?
The fastest weight loss yoga therapy is often considered to be Power Yoga due to its high intensity and strength-building focus. Bikram Yoga can also be effective due to the added element of heat, which increases calorie burn.
References
- https://level.game/blogs/12-yoga-poses-for-weight-loss-for-busy-people
- https://www.pristyncare.com/blog/yoga-asanas-for-weight-loss-pc0113/
- https://www.olivaclinic.com/blog/yoga-for-weight-loss/
- https://weightlosscny.com/how-30-minutes-of-yoga-a-day-will-change-your-life
- https://www.womenshealthmag.com/weight-loss/a19969343/yoga-for-weight-loss/
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