Yoga Poses for Weight Loss
Table of Contents
·
How Yoga Promotes Weight
Loss
·
Best Yoga Poses for
Weight Loss
·
Yoga Sequences for Weight
Loss
·
Yoga Tips for Maximizing
Fat Burn
·
Common Mistakes to Avoid
·
Frequently Asked
Questions
·
Conclusion
How Yoga Promotes Weight
Loss
Yoga is an excellent form of exercise for losing weight and
reducing body fat. Besides being calorie-burning physical activity, yoga offers
many other benefits that support weight loss.
1. Builds muscle - Poses like plank, chair,
warrior II build strength. More muscle = higher metabolism.
2. Reduces stress - Cortisol increases belly
fat. Yoga lowers cortisol.
3. Slows digestion - Twists, folds massage
organs and improve digestion.
4. Regulates hormones - Poses stimulate thyroid
and metabolic function.
5. Improves sleep - Better sleep = lower risk
of obesity and insulin resistance.
Best Yoga Poses for
Weight Loss
Here are some of the best yoga poses to target fat-burn and
weight loss:
Standing
Poses
Standing poses build strength in your legs, glutes and core -
key muscles for burning fat. They require muscle endurance and stability.
·
Warrior II -
Strengthens legs, tones abdominals, shoulders
·
Chair -
Works legs, glutes, arms; improves posture
·
Tree -
Improves balance, endurance; tones core, legs
·
Eagle -
Targets shoulders, hips, thighs, calves
Core Strengthening
Poses
A strong core is vital for weight loss. Core poses tone
abdominals, waist and back muscles.
·
Boat -
Tightens abs and hip flexors; improves balance
·
Plank -
Strengthens arms, wrists, core; increases metabolism
·
Side Plank -
Works obliques, shoulders; improves stability
·
Locust -
Firms buttocks, spine, abdominal muscles
Twisting
Poses
Twisting poses massage abdominal organs, improving digestion and
detoxification.
·
Revolved Chair -
Compresses and stimulates organs; tones core
·
Revolved Triangle -
Improves spinal flexibility, range of motion
·
Half Lord of the Fishes -
Massages organs; opens hips
·
Seated Spinal Twist -
Stimulates digestion; stretches back, glutes
Inverted
Poses
Inversions boost circulation, stimulate the thyroid and regulate
metabolic hormones.
·
Downward Facing Dog -
Strengthens arms and legs; energizes the body
·
Dolphin -
Opens shoulders and hamstrings; improves posture
·
Legs Up the Wall -
Reduces stress; calms the nervous system
·
Supported Bridge -
Strengthens back body; stretches abdominals
Yoga Sequences for Weight
Loss
Put together 3-5 poses into a flowing sequence for a fat-burning
yoga workout:
Beginner
Sequence
1. Child's Pose - Relaxes the body
2. Downward Facing Dog - Warms up the body
3. Low Lunge - Strengthens thighs and glutes
4. Plank - Tones core
5. Cobra - Stretches abdominals
6. Legs Up the Wall - Calms nervous system
Intermediate
Sequence
1. Extended Side Angle - Strengthens thighs, opens hips
2. Warrior II - Works legs, tones core
3. Half Moon - Challenges balance and endurance
4. Standing Split - Stretches hamstrings
5. Tree - Improves focus, balance
6. Savasana - Relaxes the body
Advanced
Sequence
1. Crow - Strengthens arms, core
2. Side Plank - Works obliques
3. Dolphin - Builds arm and core strength
4. Handstand - Boosts metabolism, improves circulation
5. Plow - Stretches spine, shoulders
6. Bridge - Strengthens back body
Yoga Tips for Maximizing
Fat Burn
Here are some tips to get the most out of your yoga practice for
weight loss:
·
Practice 3-5 times per
week to see results
·
Hold poses longer to
increase intensity and build muscle
·
Flow smoothly between
poses to keep heart rate elevated
·
Focus on alignment and
proper form
·
Engage your core in every
pose
·
Add sequences like Sun
Salutations to burn more calories
·
Practice on an empty
stomach when possible
·
Stay hydrated before,
during and after yoga
·
Use controlled breathing
to help muscles work harder
Common Mistakes to Avoid
Here are some common mistakes to be mindful of when practicing
yoga for weight loss:
·
Don't sacrifice form for
depth in poses
·
Avoid locking knees and
elbows
·
Don't hold your breath in
poses
·
Don't compare yourself to
others in class
·
Don't push too far past
your limits
·
Listen to your body and
take breaks as needed
·
Don't practice on a full
stomach
·
Don't practice heated
yoga on empty stomach
Frequently Asked
Questions
How
often should I practice yoga to lose weight?
Aim to practice yoga 3-5 times per week for 30-60 minutes to see
weight loss results. Be consistent and make it a regular habit.
What
yoga style is best for weight loss?
Vinyasa and power yoga are great for weight loss since they keep
your heart rate up. Hot yoga helps you burn more calories too. Focus on styles
that build muscle strength.
How
many calories does yoga burn?
On average, 30 minutes of yoga burns around 150 calories but
this varies by your weight and yoga style. More vigorous forms like power yoga
burn 200-400 calories per hour.
Should
I do yoga on an empty stomach?
It's fine to do most yoga on an empty stomach, except for hot
yoga or very intense practices. Listen to your body and have a light snack if
you feel famished or lightheaded.
What
should I eat after yoga?
After yoga, replenish with a balanced meal of lean protein,
healthy carbs and veggies. Hydrate with water and coconut water. Avoid heavy
greasy foods.
Conclusion
Yoga is an accessible and effective way to lose weight and
reduce body fat. By building muscle, regulating hormones, improving digestion
and detoxification, yoga supports weight loss and a healthy metabolism. Tailor
your practice by incorporating poses that engage all the major muscle groups
and by flowing smoothly between postures. With regular practice and dedication,
yoga can help you reach your body goals.
