Demystifying The Options And How To Pick The Yoga Program That’s Right For You
Can yoga help you lose weight?
When we are talking about “losing weight with Yoga” it is not talking about losing weight with the physical practice of Yoga. It is referencing the knowledge you acquire in class that helps change your mindset and lifestyle, which in turn helps you lose weight.
See which yoga is best for weight loss here!
Yoga is a practice that aims to bring the body, mind, and spirit into harmony. It activates our core muscles to help strengthen them; as well as stretches muscles and joints to help increase flexibility.
When we focus on our breathing while performing a yoga pose, it calms us down and lowers our heart rate and blood pressure – this can also help those who have high blood pressure or anxiety because they will be able to handle them better.
If you want to start practicing yoga for the purposes of weight loss, then there are some important considerations that you should think about. These include diet and consistency, as well as some other forms of exercise.
Yoga has been around for thousands of years, but it was not until recently that people have started practicing it more often. The popularity has risen in recent years because its benefits are innumerable
What are the best yoga programs for weight loss?
Yoga is a type of physical exercise that requires you to stretch your body into different positions.
To create your yoga weight loss plan you should include all the below yoga poses as the best yoga to lose weight.
Yoga or exercise which is best for weight loss!
There are no easy yoga to lose belly fat. If you are not challenging your body, you are not changing it.
How to do yoga at home for weight loss?
These are the best yoga to do for weight loss at home or at the yoga studio. You should start seeing changes in
- Chaturangadandasana or Plank pose + Twist
- Sun Salutation or Surya Namaskara
- Utkatasana or Chair pose
- Trikonasana or Triangle pose
- Navasana or Boat Pose
- Warrior pose
- Dhanurasana or Bow pose
- Sarvangasana or Shoulder stand
- Parivrtta Utkatasana or Twisted Chair pose
- Adho Mukha Svanasana or Downward Dog pose
- Bhujangasana or Cobra pose
- Bridge pose or Sethu Bandha Sarvangasana
Chaturangadandasana – Plank pose + Twist
The Plank Pose is challenging on the shoulders and arms, but it is a fantastic way to stretch out the spine and neck.
The plank pose provides benefits in strength, flexibility, and stability for the whole body.
You should start in a push-up position on your hands and toes with your toes about hip-distance apart.
You should then slowly pull yourself up so that you are balancing on your palms with your elbows tucked in close to your body. You should then straighten out your legs behind you so that they are parallel with the floor.
Make sure not to let any part of the body sag or sink down towards the floor. Hold this position for as long as possible before relaxing back down into a push-up position again.
You can also balance on your elbows and forearms and not on your palms.
And to make it harder, change in between from balancing on your palm and forearms.
This will tone will core and make them stronger.
When you are good at it, you can twist your body and reach up with your opposite hands. This will tone the sides of your torso as well.
Surya Namaskara – Sun Salutation
To do sun salutation yoga, the following steps must be followed:
- Start in mountain pose, standing still with your feet together. Then lift your hands to the sky and take a deep breath.
- Bend down and place your palms on the ground about shoulder width away from your feet. Press your hips back and tilt up off of the floor just enough to form a straight line from head to pelvis. Push back with your hands while keeping them parallel to the ground so that you are looking at them rather than at the front of you or up towards the ceiling.
- Take a deep breath in as you bend forward, lengthening through both sides of your torso, and then exhale as you press forward through both knees, sitting down as far as possible without rounding out your back.
But this is just the tip of the iceberg.
Sun salutation consists of 12 poses. This sun salutation might also represent the 12 hours of a clock.
Here are the 12 sun salutations poses –
- Prayer pose
- Upward Prayer/upward salute
- Forward bend
- Ashwa Sanchalanasana ( Left Leg Lunges)
- Ashtanaga Namaskar
- Cobra Pose
- Downward facing dog
- Ashwa Sanchalanasana ( Right Leg Lunges)
- Forward Bend
- Upward prayer
- Prayer pose
Doing these quickly will leave you gasping for air, you will burn a lot of calories if you do them for 1 hours or so every morning. You can do them slowly also, but then your workout will be less intense and will focus more on toning your muscles.
To do them better, you should check surya namaskar weight loss video and do along with it.
Utkatasana or Chair pose
If you are looking for a yoga to reduce belly fat and hips, then this what you should do. This is like doing a half squat.
Chair pose is a seated posture that strengthens the arms, legs, and spine. It also helps to stimulate energy in the body.
Chair pose yoga is a workout that can be done without any equipment or preparation. All you need to do is find a chair (or anything else with a back) and simply balance on the seat.
The benefits of Chair pose yoga are many: it stretches your arms, legs, and spine; it can help with back pain; it stimulates energy in your body; and it’s easy to do!
The chair pose will help you tone your thighs, glutes, abs and arms. If you want to lose belly fat with yoga, then you should not miss this one.
Trikonasana – Triangle pose
Trikonasana is a yoga posture that strengthens the spine, stretches the hamstrings, opens the hips and shoulders and improves balance.
To do Trikonasana: Step your right foot back 3 to 4 feet from your left foot. Bend your right knee and push up into a lunge with straight arms. Release your left hand to touch the floor by your left foot, or keep it on top of your right thigh while you put both palms together in front of you in prayer position.
Aim to keep both sides of your torso even, and turn your head to look at one side.
Hold for 30 seconds, then return to starting position, switch legs and repeat on the opposite side for 30 seconds.
Another way of doing this pose is by holding onto a chair with one hand to keep balance.
You can also use a Yoga block as well.
Navasana or Boat Pose
Boat pose is also known as hollow pose hold. This will help you tone your abs and spine. And even help you strengthen your legs and arms.
The boat pose is a yoga position that builds strength in your lower body and core. This position is challenging because it requires you to press your feet into the ground and lift up your hips.
You will need to engage your core muscles while keeping a straight back. Your arms should be extended out in front of you for balance and support.
The boat pose can also be used as a restorative yoga position by bringing your knees close to chest and lengthening the spine.
Virabhadrasana – Warrior pose
The Warrior Pose Yoga is one of the best yoga poses for beginners. It can provide relief from tension in the neck and shoulders, and even help to improve mood by working out aggression. The most difficult part about this pose is that it requires balance, which only improves with practice.
For the version’s one you will need to keep your front leg planted on the ground and the other leg extended at the back and rest it on the balls of your feet.
Keep an arch at your back and raise your arms up, pointed towards the sky.
This works on your legs, hips, core muscles, chest and back muscles as well.
If you are good with it then you can move to the warrior pose version 2. Here you are required to lift up the leg behind and keep your body and leg parallel to the ground. Your arms should be stretched towards the front besides your ears. Your face will be facing the ground.
This version 2 trains all the muscles in version 1 but focuses more on balancing and glute muscles. This will also burn more calories.
Dhanurasana – Bow pose
This is a very difficult pose to do. It is meant for advanced practitioners and should not be attempted by those who are not sufficiently experienced. I used to do this when I was in class V, and I was not much flexible at all.
It is recommended that you do this pose on a yoga mat, as it will provide the necessary cushioning for your spine.
The mat should also be extra soft, so that your shoulders are well-supported and the weight of your body doesn’t cause pain in your neck or spine.
If you want to practice boat pose at home, you will need two blocks and a bolster to make yourself comfortable.
If you don’t have these items, place a towel on the floor and use pillows to support your back.
The blocks should be placed behind you for extra support, while the bolster can help with neck stability when used to prop up your head.
This is a great pose for people who site on a chair and work all day. This will open up your chest, stretch your spine and stretch your hips, thighs as well.
Sarvangasana – Shoulder stand
This is a sequence of poses that are designed to stretch your back, strengthen your abdominal muscles, and relax your shoulders.
For safety, you should lean your legs on the wall for support.
Bring your arms out in front of you and place them flat on the floor near the hips.
Inhale, raise your legs up over your head, and bring them around, so they are perpendicular to the floor. Keep breathing as you do this!
With an exhalation, take your arms behind you, clasping one wrist over the other. Use your arms for support as you straighten out through the spine to lift your leg higher.
Twisted Chair pose
Hold a chair pose and raise your arms up and then fold them up into Namaskar and twist your torso.
You get all the benefits of the Chair pose, but the twist works out your core more and the obliques muscles.
This is great for toning your abs and back muscles along with thighs.
Adho Mukha Svanasana – Downward Dog pose
The Downward Dog is a classic yoga pose that strengthens the hamstrings, calves, iliotibial bands, thighs, and spine. It also helps to relieve any tension in the lower back.
It is helpful for beginners to start with their hands on the ground. With time and practice they can gradually move their feet away from each other. The wider apart the feet are placed, the more balance is needed and that can be worked on too.
If you are unable to do this pose completely due to flexibility issues, then you can use yoga blocks under your hands.
And if you are good with this, then you can lift one leg up and kick upwards. Like a donkey kick. This will strengthen the glute more.
And if you are unable to do it at all. Then do Elephant walks, this is a workout made by the Kneesovertoes guys and this is similar to the downward dog pose but is much easier.
Bhujangasana or Cobra pose
Cobra pose is a yoga pose that targets your chest and abdomen. It also stretches the front of your body and improves posture.
To do Cobra pose, you have to get into the push-up position. And from the end position of push up you should push using your arms and bend your back and lift your chest up.
Inhale while you lift your chest up, hold that position for few seconds.
This will help with opening up your chest, strengthen your back and arms.
Bridge pose is good for opening up the hips and stretches out the spine. It can be done on your bed, a mat, or even on a chair.
Lie down flat with your back on the ground. (You might want to put a block under your head if you are having neck problems.)
Place one foot on top of the other and bring your heels as close to your butt as you can get them without actually touching it.
Then sweep one arm overhead and try to grab hold of the corresponding ankle in that hand. Hug that leg into your body, pulling it closer if possible with both arms and tucking it in close between both legs.
Finally, reach through with this same arm and place it on the ground next to you while straightening up as much as you can.
You can also use your hands to support you.
You can place your legs up higher on a bed, chair etc. This will engage your hamstrings more.
Types of yoga
Yoga is a physical, mental, and spiritual practice originating in ancient India. The meaning of the word yoga is “union”. Yoga teaches that the mind and body are connected, so that a person can find peace.
There are many types of yoga to reduce fat and here are some of the yoga styles –
Hatha yoga is the most common form of yoga. It emphasizes on breath control, meditation, and body postures.
Bikram Yoga is usually practiced in a heated room (98 degrees Fahrenheit) for 90 minutes. It includes 26 postures and two breathing exercises – the deep inhalation and exhalation known as pranayama.
Ashtanga Yoga has been passed down from a lineage of teachers for centuries. It’s also known as power yoga, since it’s one of the fastest-moving styles around.
Kundalini Yoga is a mix of meditation and physical exercise. During this form of yoga, the body is used to help promote awareness and gain control over the mind.
The word “Kundalini” means “coiled” in Hinduism. It refers to a form of energy described in yogic traditions that lies dormant at the base of the spine. Yogis believe that Kundalini awakens as we get closer to enlightenment and begins traveling up through seven chakras, or energy centers, along the spine.
It has been shown to improve both mental clarity and emotional stability by releasing negative emotions such as anger, frustration, fear, anxiety, depression, jealousy etcetera that automatically pop up when we are not mindful of our thoughts.
Iyengar Yoga was created by B.K.S Iyengar, who started teaching this style of yoga in the 1950s. It is a form of yoga that focuses on precision and alignment, with an emphasis on comfortable positions that can be held for an extended time period. The poses are held in place using props such as belts, blocks and blankets to maintain balance and stability.
Iyengar Yoga is one of the most popular forms of yoga in the United States today, with over 1 million practitioners nationwide, according to Yoga Journal Magazine. It was created by B.K.S Iyengar who started teaching this style of yoga in the 1950s, and it is a form of yoga that focuses on precision and alignment with an emphasis on comfortable positions.
Power Yoga is a type of yoga that focuses on building muscle power. It can be done by sitting in positions for a long time and by using the muscles to lift up the body to stretch. Power Yoga was developed by Bikram Choudhury in the 1990s and has been popular ever since.
In this type of yoga, one will find challenging poses that incorporate strength, balance, coordination and flexibility. Some of the poses are also combined with breathing exercises, which are known as Pranayama or Kriya.
4 Yoga Tips for Weight Loss
Can I lose weight with yoga?
Yes you can lose weight with yoga but you have to mind the 4 points for best effects. Diet, consistency, proper form and another cardio workout of your choice. If you follow these 4 pointers, then you will lose weight with yoga.
How to lose weight with yoga and diet
Diet is one of the key component of any weight loss program. To reduce weight with yoga you have to be better at what you are eating. For example, you are looking to do yoga for fast weight loss but still eating 2 burgers a day… you will see no progress at all.
But if you keep your diet restricted to salad, chicken and some carbs, and you do yoga for belly fat loss, you will see much faster results.
For optimum diet, please consult with a dietician. Yoga and diet should go together, and you can lose weight with yoga and diet even if you follow no other tips mentioned here.
Consistency – Everyday yoga to lose weight fast
You are wondering if yoga is good for weight loss but not doing the yoga asanas daily, then you will see no results. You have to the poses like Surya namaskar for weight loss, Warrior pose for weight loss daily to see the result.
With a daily yoga routine, you will have a better success rate at doing yoga to lose belly fat or to yoga to burn fat.
The challenging yoga poses will require your muscle strength to hold on for a few minutes, and you will burn calories.
Still, do not expect to lose big numbers if you are doing yoga to lose weight in 10 days. That does not work that way.
Do proper Form of yoga for quick weight loss
Proper form is absolute necessary when you are doing yoga to lose body fat. Because apart from usages of yoga to reduce fat, yoga helps with correcting posture, help with few diseases and more.
For best results, you can run the yoga videos to lose weight and do as they do like the old times.
Will yoga help me lose weight? Add a cardio workout
If you are in doubt or want to do yoga to lose belly fat fast, then please add a cardio workout with your yoga routine. For example, workout consisting exercise cycle workout for weight loss, treadmill runs for weight loss along with yoga to lose fat will result in fast weight loss.
And you will be more fit with less body fat.
These are my 4 tips on yoga to reduce weight. This is not a quick way or a magical way to do things, but overtime it will work.
Which yoga is good for reducing belly fat?
There are no single exercise that is good for weight loss and no yoga if that matters. But the the cycle of Surya Namaskar is a strenuous regime that surely burns a lot of calories. You may do that every morning to burn belly fat.
Which type of yoga is best for weight loss?
Power Yoga, Vinyasa yoga and Asthanga style of yoga is your best bet when it comes to losing weight. These yoga styles teach you to do a continuous routine of changing yoga poses. Thus, it works like a cardio workout and consumes more calories. And these forms, especially Astahnga yoga is hard to do, it will tone your body muscles as well.
How much can you lose using yoga and how long will it take?
There is no definitive answer to this but you will see results of yoga on weight loss in 3 weeks in India. You will see visible muscles, less fat and less weight if you maintain your diet as well.
How to use Hot yoga to lose weight?
Hot yoga includes a lot of sweating and out bodies are made of almost 70% of water thus sweating a lot will reduce some weight. It is similar to how the Sweat slim belts works. But you do get the benefit of improved fitness by the yoga asanas as well.
How much weight can i lose doing yoga?
As per some data, doing yoga might help you lose around almost 2kgs of fat/weight per month. But that will only happen if you are doing yoga for at least 1 hours daily. Plus you have to keep your diet in check as well.
What is the best time to do surya namaskar?
As per data given by many users, doing Suraya Namaskar early in the morning have helped them lose around 2-3 kilos of weight per month. You can do them in a row in a faster pace to lose more weight.
How to reduce upper body weight by yoga?
Start doing chair pose with a twist, downward dogs, Surya namsakars, and you will see the results in a week or two. Do these, and you can also add Cobra pose and if you workout for 30 minutes to 60 minutes a day then you will surely lose weight.
Is yoga a good workout to lose weight?
Only yoga for weight loss is a lengthy process and it will take a lot of time. Combine yoga goodness with cardio workouts and your workout sessions will be shorter, and you will lose weight much faster if compared to doing only yoga.
Gym or yoga which is the best for weight loss?
If you are considering pure calorie burning experience, then lifting heavy in the gym is a good way to lose weight. Also running and cycling, swimming is also considered good for weight loss.
Can you lose weight with yoga alone?
An hour-long yoga or longer sessions will help you lose weight if you are doing only yoga. But to speed it up, you should do some other cardio workout as well.