Yoga for Weight Loss: Weight Loss Yoga Asanas

Yoga is an ancient practice that has been practiced for millennia. Yoga provides us with tools and techniques to live a stress-free and tension-free life.

Are there yoga asanas for weight loss? How does yoga for weight loss help us lose weight?

Yoga asanas for weight loss are an excellent form of exercise. When we're stressed, our bodies release a hormone called cortisol, which can cause weight gain, especially around the belly. Practicing yoga for weight loss reduces stress and cortisol levels, making it easier to lose excess weight.

What are some yoga asanas for weight loss? Let's find out.

Yoga for Weight Loss:

1. Sun Salutations
2. Warrior Pose
3. Bow Pose
4. Angle Pose
5. Chair Pose
6. Bridge Pose
7. Cobra Pose
8. Yoga Nidra

1. Surya Namaskar (Sun Salutation)

The king of yoga postures, Surya Namaskar, is a series of asanas often used as a warm-up in yoga classes. It works the entire body, making it an ideal yoga practice for weight loss. It strengthens the muscles of the neck, shoulders, spine, arms, wrists, legs, and back. The key lies in the way it is performed. For best results, perform it with your navel drawn in.

One round of Surya Namaskar consists of two sets of 12 yoga poses and burns up to 13.90 calories for an average-weight person. Therefore, you can set a goal and gradually increase the number of Surya Namaskar cycles to 108. When you reach this number, you will find yourself slimmer.

Surya Namaskar helps you complete 288 yoga asanas in 12 minutes!

One round of Surya Namaskar consists of 12 yoga asanas. One round consists of two rounds of Surya Namaskar: stretch the right side of your body first and then the left. So, when you do 12 rounds of Surya Namaskar, you complete 12 rounds x 2 rounds per round x 12 yoga asanas per round = 288 yoga asanas in 12 to 15 minutes.

Surya Namaskar Calorie Calculation:

For an average-weight person, one round of Surya Namaskar burns up to 13.90 calories. Now you can set a target for yourself. Gradually, you can increase the number of Surya Namaskar rounds to 108. By the time you

reach this number, you will find yourself slimmer.

30-Minute Workout Calorie Meter

How many calories are you burning in your 30-minute workout?

• Weightlifting = 199 calories
• Tennis = 232 calories
• Basketball = 265 calories
• Beach volleyball = 265 calories
• Football = 298 calories
• Cycling (14 – 15.9 mph) = 331 calories
• Rock climbing = 364 calories
• Running (7.5 mph) = 414 calories
• Surya Namaskar = 417 calories

2. Virabhadrasana (Warrior Pose)

Virabhadrasana (Warrior Pose) strengthens the legs, arms, and lower back. It also increases stamina, which is even more helpful for performing difficult yoga exercises. While holding this pose, it is recommended to practice Ujjayi breathing (a pranayama that generates heat in the body and calms the mind) as it provides strength to hold the pose. Additionally, warrior pose can help improve metabolism by increasing blood flow and oxygen to the muscles. By building muscle through warrior pose, you increase your body's ability to burn calories and fat, even while at rest.

3. Dhanurasana (Bow Pose)

Dhanurasana (Bow Pose) is one of the best yoga poses for reducing belly fat. It stretches the abdominal area, reducing fat and toning the arms and legs. Although it's not a direct weight loss method, incorporating Bow Pose into your yoga for weight loss can indirectly aid weight control efforts by building muscle and improving metabolism. Although Bow Pose can be a helpful addition to a weight loss plan, it should be combined with other healthy practices, such as a clean diet, to see the best results.

4. Konasana (Angle Pose)

Konasana (Sideways Bending Pose) helps burn fat around the waist, ultimately making it as effective as any other yoga practice for reducing belly fat. Additionally, incorporating Konasana into your daily yoga practice can indirectly support weight loss efforts by improving flexibility and balance and stimulating the digestive system.

5. Utkatasana (Chair Pose)

The higher the metabolic rate, the more fat will be burned. One of the greatest yoga poses for weight loss is utkatasana, or chair pose, which raises the metabolic rate. While in Chair Pose, your muscles work to maintain the position, which requires energy. As your muscles work, your body's metabolic rate increases, providing the energy needed to maintain the activity. Additionally, it strengthens the thighs, legs, and knees.

6. Setu Bandhasana (Bridge Pose)

Setu Bandhasana (Bridge Pose) massages the thyroid gland by pulling your chest toward your chin, which helps produce hormones that regulate metabolism. In other words, this pose improves metabolism, helping you burn more fat. Furthermore, this pose also stimulates the abdominal organs to aid digestion.

7. Bhujangasana (Cobra Pose)

Bhujangasana (Cobra Pose) is a yoga posture that can help strengthen and tone your back, arms, and abdominal muscles. While it may not be a direct weight loss method, incorporating Cobra Pose into your yoga practice can indirectly support weight loss efforts by building muscle and improving posture. Furthermore, it reduces abdominal muscles and fat in the abdominal region. Regular practice of Bhujangasana can significantly help flatten your stomach.

8. Yoga Nidra

Sleep is linked to your weight. The less you rest, the more fat will accumulate, leading to weight gain. Yoga Nidra is a combination of sleep and meditation that provides our body with additional rejuvenation. In other words, Yoga Nidra means "conscious sleep." The relaxation provided by yoga nidra is more powerful than sleep because it occurs consciously, making it an ideal yoga practice for weight loss. Furthermore, yoga nidra also helps you sleep better. It's a relaxation technique that can reduce stress and support your weight loss efforts.

Weight Loss Tips:

• Regularly practice yoga asanas for weight loss: You may be practicing the best yoga asanas for weight loss, but if you don't do them regularly, you won't see results. Therefore, it's important to maintain consistency in whatever exercises you do.
• Be patient for results: Yoga works slowly, but it does work. Don't expect to see weight loss immediately. Be patient.
• Incorporate gym workouts into your routine: If you're overweight or want to lose fat quickly, combining yoga with gym workouts is a good idea to reduce belly fat.
• Develop healthy eating habits: Eating habits are crucial when practicing yoga to lose belly fat. Yoga can help you burn calories and build muscle, but fueling your body with a healthy diet and maintaining a calorie deficit is crucial to seeing significant weight loss results. By choosing nutrient-rich foods, portion control, and eating at the right times, you can improve your body's ability to burn fat and build lean muscle through your yoga practice. Some habits include avoiding junk food and soft drinks, avoiding overeating or skipping meals, and avoiding watching TV or talking while eating. Pairing healthy eating habits with regular yoga for weight loss can help you achieve your weight loss goals, enrich your yogic experience, and improve your overall health.
• Go outside: Outdoor activities are a great way to lose weight. Combining outdoor activities with yoga can create a balanced exercise routine that activates different muscle groups and supports overall fitness. Outdoor activities can also provide an opportunity to breathe fresh air and enjoy nature, improving your mood and reducing stress levels. Take some time out on the weekends for group activities like hiking and cycling.

When you follow a balanced diet and practice yoga regularly, your weight loss efforts will bear fruit. The Art of Living's Sri Sri Yoga program provides the best guidance in yoga for weight loss and instructions for a balanced diet