Yoga for Weight Loss: Does it Really Work?

Weight loss exercise yoga

Yoga is a combination of mental, spiritual, and physical practices are designed to promote overall wellness. Its fundamental purpose is to foster a deep harmony between the mind, body, and the environment. In its completeness, this practice has so many health benefits. But one of the major benefits of yoga that is not frequently talked about is how it can promote weight loss. In this article review, we look at yoga for weight loss.

Yoga As a Physical Exercise

Yoga is an ancient type of exercise that usually focuses on breathing, flexibility, and strength to promote both physical and mental wellbeing. The physical activity usually focuses on postures that are interconnected through flowing sequences. Its effectiveness in promoting overall wellbeing is one of the reasons why people practice yoga for weight loss.

Does Yoga Work for Weight Loss

Yes, yoga can help to promote weight loss. This is a practice that involves regular movements and health-conscious meal choices. It allows you to be more nutrient-focused, a key tool in promoting healthy weight loss. With other weight loss methods available like weight loss shakes, supplements available physical exercises like Yoga can really help you through your weight loss processes.

What you need to understand that yoga asanas are more of holistic activity rather than just focusing on movements and the calories you channel in and out of your body. Its basis is to ensure that an individual develops a deeper personal awareness of their physical and mental states.

The linking of the yoga poses or asanas to your breath leads to the development of greater intuition and mindfulness. At the end of the day, you will end up implementing healthier food habits and knowing when to stop to avoid the accumulation of high cortisol content in the body.

Cortisol, a stress hormone, is one of the biggest weight loss inhibitors. However, yoga has therapeutic and calming effects. This means that it can be an effective remedy in regulating the levels of cortisol hormones as well, leading to weight loss. In case you have a high cortisol level, then you can lower it by consistently practicing yoga.

Best Yoga Exercises for Weight Loss

While yoga asanas don’t result in weight loss almost immediately, they help you to build toned muscles and improve body flexibility. Besides that, they help to improve concentration. All these are definitely important catalysts for weight loss.

Some of the best yogas for weight loss asanas include:

  • Virabhadrasana/ The Warrior Pose
  • Chaturangadandasana/ Plank Pose
  • Setu Bandha Sarvangasana/ Bridge Pose
  • Dhanurasana – Bow Pose
  • Adho Mukha Svanasana / Downward-Facing Dog Pose
  • Trikonasana/ Triangle Pose

1. Virabhadrasana/ The Warrior Pose

warriors pose of yoga


There are several categories of warrior poses with Warrior II and Warrior III poses being the most interesting. The former, will, in fact, help you to improve your body balance while toning your arms, legs, and back end. If you consistently practice this asana, you will eventually end up with a well-toned tummy.

2. Chaturangadandasana/ Plank Pose

plank pose of yoga


This yoga for weight loss asana helps to strengthen the back and core. Well, the fact that it’s similar to plank exercises means that it helps to align your whole body. Practicing it consistently helps to enhance the erector spinae’s muscle while ensuring that your stability, posture, and core strength are all top-notch. Even though the plank pose asana looks simple, its benefits are quite immense.

3. Setu Bandha Sarvangasana/ Bridge Pose

Bridge pose of yoga

For starters, you need to understand that this asana stretches hips, spine, chest, and neck. It also improves digestion which is critical for someone that’s trying to lose weight. It’s known to be a great pose for your thyroid as well as glutes with a serious impact on your weight. Doing this asana is also therapeutic to your mind since it helps to alleviate the symptoms of stress and depression.

4. Dhanurasana – Bow Posebow pose of yoga

This is one of the most effective types of yoga for weight loss that helps to eliminate belly fat. The bow pose helps to massage your abdominal organs and strengthening body parts such as the back, thighs, and chest. Generally, it enhances the metabolism of abdominal fat while improving blood circulation.

5. Adho Mukha Svanasana / Downward-Facing Dog Pose

Downward facing yoga pose

This is a modern type of yoga exercise with inversion postures. It’s mostly practiced in the middle or as part of sequential yoga poses. The weight-bearing poses improve body posture while enhancing blood flow to the brain. In terms of weight loss, it effectively tones the core by working several different muscles in the body. It should be noted that engaging in the downward-dog pose while concentrating on your breathing is good for well-toned arms.

6. Trikonasana/ Triangle Pose

triangle pose of yoga

It’s one of the best asanas for weight loss yoga for beginners. Trikonasana not only helps to improve the process of digestion but also helps to reduce the amount of excess fat deposited around the waist region and the belly.

The triangle pose allows you to move in lateral motion, thereby helping you to burn more fat from the waist area. Besides that, it’s effective in promoting the development of lean mass around the thigh region.

Benefits of Yoga for Weight loss

According to several research studies, yoga offers a promising way to facilitate behavioral change. That’s why it’s effective in promoting weight loss. The fact that it makes you conscious of yourself, your surroundings, what you eat, and engage in ensures that you quickly attain your wellness goals. If you choose to enroll in the yoga for weight loss program, then here are some of the benefits you can expect.

  • Long-term results
  • Increased rate of metabolism
  • Change in Diet
  • Reduces Food Cravings
  • Improves sleep patterns
  • Peace of Mind

1. Long-term Results

A lot of people who practice yoga usually make it part of their wellness regimen. As a result, the chances of these asanas providing long-term results are usually higher.
Research also shows that overweight middle-aged folks who regularly practiced yoga for 5-10 years are likely to lose a significant number of pounds. In the long run, yoga practitioners normally end up with a lower body mass index unlike the non-practitioners

2. Increased Rate of Metabolism

Yoga can help you burn 180 – 360 calories per hour and this usually depends on the type of yoga asana you practice. Fusing it with your workouts will even result in a higher increase in the rate of metabolism, leading to quick and natural weight loss.

Evidence suggests that yoga practitioners who also engage in kickboxing and dancing are likely to gain deeper benefits. This is because a blend of these activities helps to boost the performance of the lymphatic organs and systems while ensuring that the fat-burning process is accelerated.

3. Change in Diet

There is definitely a direct relationship between diet and weight. A poor diet including fast, fatty foods with higher amounts of calories is likely to lead to weight gain. However, yoga is a practice that advocates for all-around wellness including change in diet. So, even without using gym equipment, you can comfortably use it to shed a few pounds since it encourages the elimination of unhealthy non-nutritious food products.

4.Reduces Food Cravings

The fact that yoga helps you to become more mindful and relaxed means that you are likely to be stressed. And if you are less stressed, then your chances of reaching for comfort foods and binge eat are significantly reduced.

So, the more you practice yoga, the more you get in the habit of listening to the connection between your breath and the body, and the higher your likelihood of gaining control of your food cravings. Overall, you end up becoming more present and less reactive.

5. Improves Sleep Patterns

There is a direct connection between sleep and weight. A big number of overweight and obese people are likely to have poor sleep patterns. Research studies indicate that poor sleep can minimize your weight loss efforts. But how exactly does this happen?

Well, when your body is exhausted, then you are more likely to eat and engage in unhealthy food cravings rather than going to work out. Eventually, your body’s metabolic activity will be affected. And if the process of metabolism isn’t effective, then it’s impossible for your body to burn the excess fat.

The good thing about yoga is that it’s calming and helps to improve sleep patterns. This will consequentially have a direct impact on your weight.

6. Peace of Mind

A successful aspect of wellness and weight loss doesn’t just involve focusing on the physical body parts. Your mental wellbeing is also critical in influencing how you think and do things. This means that if you are emotionally and mentally unsettled, then it might take you longer to attain your weight loss goals.
The good thing about yoga is that it changes the way you think. It promotes self-awareness and you become conscious and connected to your body physically and mentally. With the new peace of mind, you are more likely to avoid destructive activities and take part in soul-engaging projects.

Final Thoughts

Yoga is one of the best activities you can engage in to lose weight. Whether you are a beginner, intermediate, or an experienced yogi, the different asanas can help you burn body fat and develop lean well-toned muscles on different body parts. Besides that, there are poses that can help to prevent unwanted weight gain.

All you have to do is understand your level and decide on the asanas that you would love to engage in often. While starting out, the intensity of the yoga activities will definitely be moderate. But make sure that you practice to hold up as time goes on to get better results.

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