Ayurveda is a holistic form of living life. It focuses on health and well-being through three factors: diet, exercises and lifestyle changes. Yoga is one of the most trusted choices of exercise. One of the reasons being that unlike other workouts, Yoga focuses on balancing the spirit and mind with the body. It also makes your muscles more flexible, resulting in effective results.
Yoga can be proven extremely effective in the journey of weight-loss. As it alleviates stress, Yoga uproots one of the leading causes of weight gain. Not only this, but certain yoga poses for weight loss help you get into shape and lose weight by burning excess fat.
Best Yoga Poses for Weight Loss
1. Surya Namaskar (Sun Salutation)
The king of Yogasanas, Surya Namaskar is one of the best yoga asanas for weight loss. It doesn’t just warm up the muscles but also tones the whole body. It aids in the digestive process and stimulates metabolism in the body. Also, it is one of the easy yoga poses for weight loss
A Step-wise Guide to Surya Namaskar:
Step 1: Pranamasana (Stand in prayer pose)
Step 2: Hastottanasana (Inhale and lift your arms overhead)
Step 3: Hastapadasana (Exhale and bend forward while standing)
Step 4: Ashwa Sanchalanasana (Inhale, sit on your left leg and push your right leg as far as possible)
Step 5: Adho Mukha Svanasana (Exhale and switch to downward dog facing pose)
Step 6: Ashtanga Namaskara (Salute with eight parts of the body with your hips raised high)
Step 7: Bhujangasana (Inhale and rise to cobra pose)
Step 8: Adho Mukha Svanasana (Exhale and switch to downward dog facing pose)
Step 9: Ashwa Sanchalanasana (Inhale, sit on your right leg and push your left leg as far as possible)
Step 10: Hastapadasana (Exhale and bend forward while standing)
Step 11: Hastottanasana (Inhale and lift your arms overhead)
Step 12:Pranamasana (Exhale and stand in prayer pose)
2. Dhanurasana (Bow Pose)
By inducing a stretch in the abdominal region, Dhanurasana, one of the best yoga poses for weight loss, aids in reducing the fat in that area. Moreover, it is also a yoga pose to lose belly fat.
A Step-wise Guide to Dhanurasana:
Step 1: Lie on your stomach with feet apart.
Step 2: Fold your knees, pull your hands backward and touch your ankles.
Step 3: Inhale and lift your chest while pulling your legs towards the back.
Stay 4: After 20 seconds, exhale and gradually bring your chest and legs to the ground.
3. Bhujangasana (Cobra Pose)
Bhujangasana strengthens the abdominal muscles and reduces the fat in the stomach region. This Yogasana can be very helpful in flattening the tummy. It is the best yoga pose to lose belly fat
A Step-wise Guide to Bhujangasana:
Step 1: Lie down on your stomach with your legs close together and palms touching the ground on either side.
Step 2: Inhale and gently pull your shoulders, chest and abdomen backward.
Step 3: Stretch back as much as possible with your navel touching the ground.
Step 4: Exhale and slowly bring your upper body to the floor and relax.
4.Virabhadrasana (Warrior Pose)
By strengthening core body muscles, Virabhadrasana flattens the abs and aids in weight-loss. It also builds stamina that helps the body to do an arduous workout. This yogasana too is counted among one of the best yoga poses for weight loss.
A Step-wise Guide to Virabhadrasana:
Step 1: Stand straight with your legs stretched wide apart.
Step 2: Turn your right feel out and the left feet a little inwards.
Step 3: Inhale and lift your arms sideways to the shoulder height.
Step 4: Exhale and twist your body to make a 90-degree angle with your right knee.
Step 5: Gently turn your head to the right.
Step 6: Inhale and lift your body.
Step 7: Exhale and bring your hands down.
Step 8: Repeat this pose with the left side.
4. Trikonasana (Triangle Pose)
This Yogasana is also one of the best yoga asanas for weight loss. It speeds up the fat burning process. It builds the core muscles, improves digestion and blood circulation, thus aiding in the overall process of weight loss.
A Step-wise Guide to Trikonasana:
Step 1: Stand straight with your feet wide apart.
Step 2: Inhale and turn your right feet outwards to 90-degree and the left with a little inwards to 15-degree.
Step 3: Exhale as you bend downwards to the right from your hips to touch the ankle with your right hand.
Step 4: Lift your left hand in the air to form a straight line.
Step 5: Inhale and come back to the primary position.
Step 6: Repeat the same pose with the left side.
Some More Yoga Asanas that help Lose Weight
- Sarvangasana (Shoulder Stand)
- Utkatasana (Chair Pose)
- Setu Bandha Sarvangasana (Bridge Pose)
- Naukasana (Boat Pose)
- Ustrasana (Camel Pose)
The Takeaway
Bringing Yoga into your routine and performing Yoga Asanas can effectively and efficiently reduce weight. They strengthen the muscles and help burn excess fat to bring the body back to shape. The most important benefit of Yoga is that it alleviates stress and balances the body and mind.
Disclaimer
This article is from a health and wellness perspective only and does not constitute medical advice. Kindly seek the help of a trained medical practitioner before initiating any treatment.
FAQ’s
- Which yoga asanas are best for weight loss?
Yoga asanas help in improving stamina and burning calories, which makes it one of the best practices during a weight loss journey. Surya namaskar, Chaturanga dandasana, and Virabhadrasana are some of the good yoga poses for weight loss.
- How often should I practice yoga for weight loss?
You can contribute 30-60 minutes of your day to yoga. For effective results, you can schedule various yoga poses for different days according to your physical ability.
- How long will it take to see results from yoga?
Although the time frame of yoga results varies, some might see effective results earlier, while for some it can take a longer time. However, it is common to see results within 4 to 12 weeks after consistent yoga practice.
- What’s the best time to do yoga for weight loss?
Morning is the ideal time to practice yoga poses for weight loss. It is easier to stay consistent with yoga if it is practiced early mornings. Also, early morning yoga helps boost metabolism and improve focus.
REFENCES:
- A Different Weight Loss Experience: A Qualitative Study Exploring the Behavioral, Physical, and Psychosocial Changes Associated with Yoga That Promote Weight Loss, 2016 Aug 10
- Yoga in Women With Abdominal Obesity— a Randomized Controlled Trial, 2016 Sep 30
- A systematic review and meta-analysis on the effects of yoga on weight-related outcomes, June 2016
- Yoga as an Alternative Therapy for Weight Management in Child and Adolescent Obesity: A Systematic Review and Implications for Research, July 2020
This article is reviewed by Suchitra Marwah
