Yoga and Weight Loss
A lot of people want to practice yoga so that they can lose weight. In order to do that you need to know how practicing yoga will help you to lose weight. Yoga stretches will help you to a degree, but what you really need to do is focus in on the right areas for the best results.
So we will take a look at the areas that you need to target and also the best yoga exercises that you can perform to achieve the optimum weight loss results. Before we do that, if you are new to yoga then it is essential that you have the right equipment to practice it properly and safely.
We offer a very high quality yoga set for beginners which includes an excellent beginner yoga mat for comfort and stability, a yoga foam block which helps you obtain a good grip and a convenient strap and sling. Check out your high quality yoga beginners kit.
The Yoga Poses we recommend to achieve Weight Loss in Specific Areas
- Losing Weight around your Abdominals
Carrying too much weight around the abdominal area is a problem for a lot of people so you need to focus on this area and perform the following yoga poses:
- Spinal Twist
- Bow Pose
- Triangle Pose
- Forward Bending Knee Pose
- Peacock Pose
If you are unfamiliar with any of these poses then there is plenty of information available online. One of the best things you can do is to go to YouTube.com and search for information there. Here is an example of a short video explaining the peacock pose:
- Poses to Lose Weight on your Arms
If you are carrying too much weight on your arms then we recommended the following poses:
- Peacock Pose
- 4 Limb Staff Pose
- Wheel Pose
- Side Plank Pose
- Crow Pose
These are all great for toning your arms.
- Yoga Poses to Lose Weight on your Thighs
This is another classic area of the body where people struggle with too much weight. If this is the case for you then you need to consider:
- Wheel Poses
- Bow Pose
- Triangle Pose
- Hero Pose
You are probably starting to realize that there is overlap with some of these poses. That is fine.
- Get the Weight off of those Love Handles
Do you have just too much fat in the love handle area? You are not alone. Lose the weight from your love handles with these yoga poses:
- Side Crow Pose (probably the easiest)
- Side Plank Pose
- Triangle Pose (this one will take practice but definitely worth it)
If you are a complete beginner with yoga then there are going to be some poses that are more difficult than others. You need to keep trying with the harder ones as they will provide you with a lot of benefit. These are the 4 areas where most people want to lose weight.
There is a great deal of information on how to perform these poses online. YouTube is the best as you can watch a video and then apply this immediately. We did not want to go into details of how to perform the poses in this article. The most important thing is to know which ones will provide you with the best weight loss results.
Some of these poses will take a little mastering if you are new – but they are pretty easy to perform. Before you do any of the poses recommended above we strongly suggest that you perform Sun Salutations as these are great for weight loss as well and will really get you into the flow.
Here is a great video about sun salutations: https://www.youtube.com/watch?v=L4Z7lix6Qao
The Shoulder Stand
One pose that yoga experts often quote as being good for weight loss is the Shoulder Stand. There are counter poses that go along with this and we recommend that you learn about them and practice them as well.
Yoga experts will tell you it is always a good idea to practice a pose with its counter pose(s) as they will have an impact on your spirituality and the meta-physical aspects of your life. We recommend this as very good advice as you do not want to throw things out of the norm.
So how do you perform the shoulder stand pose for the best weight loss results? Follow these instructions:
We recommend that you lay a thick blanket on to the floor and then place your yoga mat on top of this. If you need a great entry level yoga mat then check out this high quality example here.
You need to start by lying on your back and then raise your legs slowly. Then you will need to lift your hips, trunk and legs so that they are in a vertical position. Make sure that your elbows are resting on the floor and use both of your hands for back support.
Now raise your legs until fully vertical. Press your chin against your chest to create a “chin lock”. When you are performing this pose ensure that your shoulders, the back of your neck and the posterior part of your head are touching the floor.
Use a 555 count to breathe (inhale, retain, exhale). Try and prevent your body from shaking in this pose. The counter poses that you want to perform for this pose are the fish and bridge poses as they target your chest and neck and forearms and thighs.
Breath of Fire Breathing Exercise (aka Bellows Breath or Kapalabathi)
The Breath of Fire exercise is great to add to your yoga routine so that you can speed up the process of calorie burning. Here is what you need to do:
First just take a few breaths and check that your diaphragm is moving as it should. Close your eyes (do this for all breathing exercises) and perform a quick contraction of your abdomen by pushing backwards. This will result in a fast and firm expulsion of air from your lungs.
Then suddenly relax so that clean air can rush in to your lungs and start to perform the exercise with passive inhalations and active exhalations by quickly pushing your abdomen every second over and over. Repeat this 15 to 20 times and perform three rounds maximum.
Over time you can increase the number of exhalations up to 120 per session and then perform two sessions. Once you can comfortably achieve 50 exhalations per session then only perform two sessions from this point. Between every session take a 30 second break and breathe normally.
See our full range of high quality yoga equipment