Yoga For Weight loss
Yoga for weight loss plays very important role in our life. Yoga helps in to lose weight also it practice of yoga supports physical, mental, and spiritual development that allows you to create the best version of youself. Yoga for weight loss may also be effective tool of yoga. And you may find that the awareness gained through a gentle, relaxing yoga practice helps you to lose weight as well.
Yoga And Mindfulness
The mental and spiritual aspects of yoga focus on developing mindfulness. This increases your awareness on many levels. It can make you more conscous of how different foods affect your mind, body, and spirit.
A 2016 study suggested that people who develop mindfulness through a yoga pratice may be better able to resist unhealthy food and comfort eating. They may also become more in tune with their body so that they notice when they’re full. Yoga is thought to be especially beneficial for people who are struggling to lose weight in other ways as well.
A study form 2017 reported that mindfulness training has postive short- term benefits regarding impulsive or binge eating and physical activity. There was no significant effects on weight loss directly, but it’s thought that weight loss is associated with longer periods of mindfulness training.
Since you’re advised not to practice yoga on a full stomach, you are likely to make healthy eating choices before doing yoga. After a yoga session, you may be more likely to crave fresh, unprocessed foods. You may also learn to chew each bite more throughly and eat more slowly, which can lead to less consumption.
Yoga And Calorie Burning
Which yoga isn’t traditionally considered an aerobic exercise, there are certain types of yoga that are more physical than others.
Active intense styles of yoga help you burn the most calories. This may help prevent weight gain. Ashtanga, vinyasa, and power yoga are examples of more physical types of yoga. Vinyasa and power yoga are usally offered a hot yoga studios. These types of yoga keep you moving almost constantly, which helps you to burn calories.
Practicing yoga may also help you develop muscle tone and improve your metabolism. While restoractive yoga isn’t an especially physical type of yoga, it still may helps in weight loss. One study found that restorative yoga was effective in helping overweight women to loss weight including abdominal fat.
These findings are especially promising for people whose body weight may make more vigorous forms of yoga difficult.
Yoga may be a promising way to help with behavioural change weighloss, and maintenance by burning calories, hightening mindfulness, and reducing stress. There factors may help you reduce food intake and become aware of the effects of overeating.
How Often Should You Do Yoga To Lose Weight ?
Practice yoga as often as possible in order to lose weight. You can do a more active, infense practice at least 3 to 5 times per week for at least 1 hour.
On the other days, balance out your practice with a more relaxing, gentle class. Hatha, yln and restorative yoga classes are great options. If you’re beginner, start slowly- start with 20 minutes practices and build up from there. This allows you to build strength and flexibility and prevent injuries. Allow yourself 1 full day of rest each week.
Combine your yoga practice with activities such as walking, cycling, or swimming for added cardiovascular benefits.
As part of your routine, avoid weighing yourself directly after a yoga class, especially hot yoga. Since you may lose water weight during the class. Instead weight yourself at the same time each day.
Is Yoga Poses Good For Weight Loss ?
The development of yoga has benefited many people in losing weight in a healthy way yoga for weight loss in a debatable topic. Many people believe that Yoga also does not promote weight loss. Yoga, when combined with healthy eating has proven benefical as it helps to lose weight along with keeping your mind and body healthy.
Yoga increase your mindfulness and how you relate to your body. You will start seeking out food that is healthy instead of binging on food that can increase your fat accumulation. Losing weight has two important aspects healthy eating, and excercise. Yoga poses for weight loss demand these aspects.
Yoga is not just about a few poses that strengthen you. it has more benefits to offer such as:
- Increased flexibility
- lImproved respiration
- Improved energy and vitality
- Balanced metabolism
- Improved althletic health
- Increased muscles tone
- Improved cardio health
- Weight reduction
- Stress management
Stress can have a devasting effect on your body and mind. It can reveal itself in the form of pain, anxiety, insomnia, and the inability to concentrate. Most times, stress is the main caused of weight gain. Yoga can help you cope with stress. Physical benefits of yoga, combined with stress management, help a person to lose weight and maintain good physical and mental health.
Yoga Asanas Poses For Weight Loss
Yoga does not always result in weight loss immediately as these poses are simple. These yoga poses focus mostly on building body flexibility, improving concentration, and building your muscle tone. Once your body gets used to these asanas, you will begin to practice yogga asanas for weight loss.
Some of the yoga asanas and yoga tips for weight loss are as given below.
1. Chaturanga Dandasana – Plank Pose
Chaturanga dandasana is the best way to strengthen your core. As simple as it looks, its benefits are immense. It is only when you are in the pose that you start to feel its intensity on your abdominal muscles.
2. Virabhadrasana – Warrior Pose
Toning your thighs and shoulders, as well as improving your concentration has become more accessible and interesting with the warrior II pose. The more you hold that pose, the better the results you gain. With just a few minutes of virabhadrasana you will get tighter quats.
Warrior III pose in made to impove your balance along with toning your back end, legs, and arms. It also helps to tone your tummy and give you a flat belly if you contract your abdominal muscles while you hold the position.
3. Trikonasana – Triangle pose
The trikonasana helps to improve digestion as well as reduced the fat deposited in the belly & waist it stimulates and improves blood circulation in the entire body. The lateral motion of this asana helps you burn more fat from the waist and build more muscles in the thighs and hamstrings. Through this pose does not make your muscles shake as other do it does give you the benefit that other asans do it improves balanced & concentration.
4. Adho Mukha Savanasana – Downward Dog Pose
Adho Mukha Savanasana tones youre whole body with little extra attention to specific muscles. It helps to strengthen your arms, thighs, harmstrings and back. Holding this pose and concerntrating on your breathing engages your muscles and tones them, as well as improves your concentration and blood circulation.
5. Sarvangasana – Shoulder Stand Pose
Sarvangasana comes with multiple benefits, from increasing your strength to improving digestion. But known for boosting metabolism and balancing thyroid levels. Sarvangasana or the shoulder stand strengthens the upper body, abdominal muscles, and legs, improves the respiratory system, and improves sleep.
6. Sethu Bandha Sarvangasana- Bridge pose
Yet another asana with multiple benefits is the Sethu Bandha Sarvagasana or Bridge pose. It is excellent for glutes, thyorid as well as weight loss. The Bridge pose improves muscle tone, digesiton, regulates hormones, and improves thyroid levels. It also strengthens you back muscles and reduces back pain.
7. Parivtta Utkatasana – Twisted Chair Pose
The Parivtta Utkatasana is also called the Yoga’s version of the squate. But you must know that it is a little more intense and tones the abdominal muscles, works the quads and glutes. The asana also improves the lymph system and the digestive system. It is a great way to lose weight.
8. Dhanurasana – Bow Pose
Are you looking for the best way to lose that belly fat Dhanurasana helps massage the abdominal organs, improves digestion , and strengthens the thighs, chest, and bacK. It stretches your whole body, strengthens and tones your muscles with improved blood circulation.
9. Surya Namaskara – Sun Salutation Pose
The Surya Namaskara Or Sun Salutation does not more than warm up the muscles and get the blood flowing It stretches and tones most of the major muscles, trims the waist, tones the arms, stimulates the digestive system, and balances the metabolism. Surya Namaskar is whole package of good health and the best way to lose weight.
Benefits Of yoga For Weight loss
1. Yogic Diet
- Yoga recommends Sattvic food, which includes eating fresh seasonal fruit, vegetable, legumes, whole grains, sprouts, dried nuts, seeds, honey, fresh herbs, milk and diary products free from animal rennet.
- Sativic foods help in increasing our consciousness level are cooked and eaten with love, mindfulness and full of graditude
- The sativic diet which is also known as the Yogic diet, is an effective method of reducing weight of reducing weight and it also helps in weight maintenance.
- Sattive food is early digestible as it is light on the stomach and makes a person calm, energetic, full of hope , positivity and balanced.
- Avoid binge or overeating. Ensure that the food is eaten in morderation and the portion size is small.
2. Mindful Eating
Being mindful is onne of the key learning of yoga. Whether it is the pratice of asna or pranayama, it teaches as to mindful. focusing on the breath, body and mind. During the practice, mindfulness help to focus on how it make us feel and in syncing the body, mind and soul. Once mindfulness is developed through regular practice of pranayana and asanas one’s action and thoughts when one is mindful, one is aware of their eating habits and refrains from overeating and eating at one’s abrupt time.
3. Calorie Burning
People have a misconception about yoga that it doesn’t help is losing weight. Well, yoga promotes weight loss but it is co- dependent on other factors including food habits, sleep patterns and energy spent during the practice. There is a myth that yoga only helps in relaxation which abosuluetly wrong. Yoga asans promote flexability and balance, strenght aand stamina. When practice regulary, these asansa reduced flabs and weight storied around belly. There are many asanas that can be practied for weight loss. They include Yastikasana (stick yoga pose). Konasana (Angle pose), Talasana (plam tree pose). Parvatasana (mountain pose), Utkatasana (chair pose). Makrasana (crocodile pose). and Shavasana (Corpse pose) any many more.
