Yoga, the wonder tool for enhancing one’s mental and physical health, is an ideal aid for weight loss. It acts like an aerobic exercise when done at a moderate speed, helping one to get in shape.
Moreover, it holds an advantage over other workouts. It diminishes stress - one of the main factors that leads to increase in weight. It leaves you feeling relaxed, fresh and focussed. The reason being that yoga brings your mind, body and breath in harmony, thereby eliminating stress.
8 yoga poses for weight loss:
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1. Sun Salutation
The king of asanas, Suryanamaskar works on the whole body making it the ideal set of yoga poses for weight loss. It tones the neck, shoulders, spine, arms, hands, wrists, leg and back muscles. The key lies in the manner in which it is done. For the best results, do it while keeping your navel tucked in.
One round of Surya Namaskar consists of two sets of 12 yoga poses each. It is advisable to practice as many rounds as your body is comfortable with.
288 yoga poses in 12 minutes!
One round of Sun Salutation consists of 12 yoga poses.One set consists of two rounds of Sun Salutation:first stretching the right side of your body and then the left side. So, when you do 12 sets of Sun Salutation, you are completing 12 sets x 2 rounds in each set x 12 yoga poses in each = 288 yoga poses in 12 to 15 minutes.
Surya Namaskar calorie calculation:
One round of Surya Namaskar burns upto 13.90 calories for an average weighing person. You can now set the target for yourself. Slowly you can increase the number of rounds of surya namaskar to 108. By the time you
reach this number, you will find a leaner you.
30-minutes workout calorie meter
How much calories are you burning in your 30 minute workout?
Weight lifting = 199 calories
Tennis = 232 calories
Basketball = 265 calories
Beach volleyball = 265 calories
Football = 298 calories
Bicycling (14 – 15.9 mph) = 331 calories
Rock climbing = 364 calories
Running (7.5mph) = 414 calories
Surya Namaskar = 417 calories
2. Warrior Pose:
The Warrior pose or Virabhadrasana tones the legs, arms and lower back. It also builds stamina which further aids in doing a strenuous yoga workout for weight loss. While maintaining the pose, it is recommended to take ujjayi breaths as it gives strength to maintain the pose.
3. Bow Pose:
The Bow pose or Dhanurasana induces a stretch in the abdominal region, which loosens the fat in the region. It also tones the arms and legs.
4. Angle pose
This sideways bending pose or Konasana helps burn fat around the waistline.
5. Chair Pose
The higher the metabolic rate, more the amount of fat that gets burnt. The Chair pose or Utkatasana increases the metabolic rate, facilitating weight loss. In addition, it tones the thighs, legs and knees.
6. Bridge Pose
In Bridge Pose or Setu Bandha Sarvangasan, taking your chest towards the chin massages the thyroid gland, which helps produce the metabolism controlling hormone. In other words, this pose improves metabolism helping to burn more fat. This pose also stimulates the abdominal organs to aid your digestion.
7. Cobra Pose
The Cobra pose or Bhujangasana reduces fat in abdominal muscles and the stomach region. If practiced regularly, it can go a long way in flattening your tummy.
8. Yoganidra
Sleep is associated with your weight. The lesser the sleep, the more the fat accumulates, leading to increase in weight. The practice of Yoganidra helps us have sufficient hours of sleep, keeping our weight in check.
Other weight loss tips to keep in mind
Do yoga regularly: You may be practicing the best yoga poses for weight loss, but if you don’t do it regularly, you won’t see results. So, it’s recommended to do yoga daily to lose weight.
Be patient for the results: Yoga works slowly yet surely. Don’t expect your weight to reduce immediately. Be patient.
Add gym workout to the routine: If you are extremely overweight, it is advisable to couple your yoga routine with gym workout as well.
Develop healthy eating habits: Developing healthy eating habits is an essential key to losing weight. Some of the essential habits include saying no to junk food and soft drinks, neither overeating nor skipping meals, avoid watching TV or chatting while eating. Eating healthy enriches your yoga experience.
Go outdoors: Outdoor activities are a great way to lose fat. Allot some weekends for group activities like hiking and bicycling.
Your weight loss efforts get a boost when you follow a balanced diet and practice yoga religiously. A Sri Sri Yoga program offers both, the best yoga poses for weight loss and instructions for a balanced diet.
Video: Yoga for Weight Loss
Fill in the form below to learn more about how a Sri Sri Yoga program can aid you in losing weight the natural way.
It is advisable to perform yoga poses under the supervision of a trained yoga professional.
With inputs from Meena Waghray, Faculty, The Art of Living.
FAQs on Yoga for Weight Loss
In addition to reduction in weight, Yoga for weight loss diminishes stress- one of the factors leading to obesity.
A gradual weight loss (depending up on age and height parameters) is easier to maintain than a sudden loss. Practicing Yoga steps for weight loss is like an aerobic exercise when done at moderate speed.
Best yoga poses for weight loss: Sun Salutation, Warrior Pose, Bow pose, Angle Pose, Chair Pose, and Bridge Pose.
Yoga not only reduces weight but also de-stresses (stress- an important cause of weight gain). A persistent approach is required to achieve fat loss. Yoga along with balanced diet boosts weight loss.
When yoga for fat loss is practiced under trained supervision considerable weight loss is experienced. 30 minutes of Surya namaskar burns 417 calories in an average weighing person.
In addition to reduction in weight, Yoga for weight loss diminishes stress- one of the factors leading to obesity. Yoga to reduce weight happens slowly yet surely. In case of overweight, it is suggested to combine yoga regime with gym workout.
When your aim is weight loss, yoga for weight loss is to be done daily irrespective of time. Yogis prefer sunrise. But many share that doing yoga before bed leads to sound sleep and inturn has good effect on weight loss.
