Yoga Poses for Weight Loss: Kickstart Your Journey
The world is running at a fast pace and the daily schedules have become hectic. In this environment, it has become a challenge to maintain a healthy body weight. Some suffer from unhealthy weight loss issues, while others become victims of obesity. Eating habits, stress, sleep issues, everything contributes to unnecessary weight gain.
Obesity poses problems at later stages. Several health risks are also associated with it. It is important to start losing extra weight at earlier phases, otherwise, weight shedding can become a nightmare if stubborn fat is accumulated in the body. So, one must start his/her weight loss journey as soon as possible.
Everyone, who is looking to lose weight, explores all the options available. But the best and the most natural way out is yoga. Yoga not only helps the body in losing weight but also impacts several factors associated with the mind that use to contribute to obesity, like stress, depression, etc. Thus yoga is a holistic approach that heals the body, mind, and soul and is an effective tool to help in losing weight.
As a newbie to yoga or as a female, you may not be able to perform complex kinds of yoga. There is weight loss yoga for beginners as well as yoga for weight loss at home for females who are obese. You need to add it to your daily routine.
Benefits of Yoga for Weight Loss:
When it comes to the benefits of yoga for weight loss, they are numerous. In fact, yoga along with mindful eating is the best combination to overcome the problem of obesity. Here are the benefits offered by yoga in the weight loss journey:
- With yoga, physical activity is increased. The more you do physical exercises, the more calories will be burned. And as a result, you will start losing weight.
- Apart from losing weight, yoga helps in shaping up and toning the body in the best way. Thus, you may be able to achieve the dream of having an attractive body.
- It helps in improving the metabolism system of the body. The higher metabolic rate helps in reducing weight.
- It helps in building lean muscle mass. Because of increased muscle mass, the metabolic rate during resting time becomes higher. It means that the body will burn more calories even during rest and that will help in weight loss.
- Yoga promotes mindfulness and awareness. These habits are incorporated into eating as well. Once the person starts to do mindful eating, he/she becomes aware of what he/she should eat or not. Also, he/she practices intermittent fasting. All of these aid in weight loss.
- Sometimes people start eating more due to stress and put on weight. Yoga calms your mind and makes you stress-free. Reduction in stress will reduce the eating needs and the weight loss will happen.
- Hormonal imbalances contribute to obesity. Yoga helps to maintain the balance of hormones and results in weight loss.
- In case of inefficient digestion, the food is not nutrients are not absorbed properly and fats start to get accumulated in the body. Yoga helps to improve the digestive system and aids in weight loss.
- Practicing yoga can help improve the quality of your sleep. Quality sleep is strongly associated with weight loss.
Best Yoga Poses for Weight Loss:
Yoga poses are an excellent form of exercise for weight loss. Practicing yoga reduces stress and cortisol levels, and makes it easier to shed those extra kilos. Various yoga poses are specifically meant for weight loss. These are given below:
- Sun Salutations:
In Sun salutations a sequence of yoga poses are performed in a flow. The entire process is a cardiovascular workout and engages multiple muscle groups. This helps in increasing the heart rate, boosting metabolism, and promoting overall body strength.
- Warrior Pose:
It is a standing pose that involves legs, hips, and core muscles. It strengthens and tones the lower body, improves stability and balance, and increases stamina and endurance.
- Bow Pose:
It is the best yoga for weight loss around the belly. The abdominal region gets stretched and as a result, the belly fat starts to show reduction.
- Angle Pose:
This yoga pose helps in burning stubborn fat around the waistline area. It also improves flexibility and balance and stimulates the digestive system.
- Chair Pose:
In this pose, a chair-like position has to be maintained while balancing yourself. So, all the main muscles get engaged. The metabolic rate gets high and that aids in weight loss.
- Bridge Pose:
This pose stimulates the thyroid gland, which plays a vital role in regulating metabolism. The higher the metabolism, the more the weight loss. It targets the muscle groups lying in the lower body, like the glutes, hamstrings, and lower back.
- Cobra Pose:
It helps in strengthening and toning your back, arms, and abdomen muscles. It is not a direct weight loss mechanism but indirectly supports weight loss efforts by building muscle and improving posture.
- Plank Pose:
The plank pose helps to burn fat rapidly, largely because it can engage multiple muscles at once.
- Downward Dog Pose:
It stretches your whole body with extra attention given to some specific muscle groups. Arms, shoulders, and core are engaged.
- Shoulder Stand Pose:
It is best known for boosting metabolism and balancing thyroid levels. It mainly strengthens the upper body area.
- Yoga Nidra:
Your sleeping pattern is directly associated with weight. If you sleep less, that more fat gets accumulated in your body. So, having a good sound sleep gives you relief from gaining weight. Yoga Nidra shows you the best way to get sound sleep.
All of the above-mentioned poses can be adopted by anyone. This is the best weight loss yoga for beginners as well. If we talk about housewives, they may not get time to go out and join some yoga classes. So, this is also the yoga for weight loss at home for females of all age groups.
Yoga and Mindful Eating Habits:
Most people have the habit of eating without thinking and as a result, they tend to gain weight. By practicing yoga, you become a mindful eater, and it helps in not becoming overweight, and for those who are overweight, practicing yoga helps shed those extra kilos. Alone yoga will not be helpful unless you keep a check on your eating habits. So, along with yoga one must adopt the habit of mindful eating.
How to Add Yoga as a Part of Weight Loss Journey?
You must practice yoga poses for at least 3-5 days a week and the duration should be of at least one hour. Start from 20 minutes per day and take it up to one hour. Remember to take one day off each week. There are certain key points to keep in mind when you are going to add yoga as a part of your weight loss journey:
- Start slowly with each pose
- Make adjustments in poses as per your own comfort level
- Engage in a yoga practice that you can sustain
- Along with yoga poses, go for some aerobic activity as well
- Stick to the schedule of doing yoga
- Seek the help of a professional instructor
Conclusion:
You must add the best yoga for weight loss in your journey of becoming fit and fine. This will shape your body slowly but in the best possible way.
