A Complete Guide To Yoga For Weight Loss

Yoga For Weight Loss

One of the numerous advantages of practicing yoga, which is a holistic activity that improves your whole quality of life, is a reduction in body fat. Practicing yoga on a regular basis is beneficial to both your mental and physical wellbeing. It helps you lose extra kilograms, regulates your moods, and lowers stress in the same way that aerobic exercise does. This piece will teach you how to include yoga into your daily routine.

Is It True That Yoga Helps You Lose Weight?

A consistent practice of yoga does, in fact, contribute to weight loss in the same way that other forms of cardiovascular exercise do. The practice of yogasanas and breathing exercises together has a beneficial effect on metabolism, helps to maintain healthy blood flow throughout the body, and also facilitates weight loss. Yoga is a feasible, low-cost, and non-invasive alternative to conventional weight loss methods, and it comes with the additional benefits of long-term improvements to one’s lifestyle as well as good psychological shifts.

How does practicing yoga help you lose weight?

There are multiple methods in which yoga helps people lose weight. The following is a list of key benefits of yoga for weight loss:

  • Contributes to the Development of Mindfulness:

Mindfulness and an increased awareness of the body can both be developed through yoga practice. This inhibits eating on the spur of the moment, which in turn limits weight growth. For instance, practicing mindful eating can assist with controlling one’s portion sizes and avoiding the consumption of unhealthy foods.  A consistent practice of yoga can also soothe anxiety, which can lead to changes in behavior that help prevent stress eating.

Expert says:

The yogic principles that form the basis of the Sattvik diet are as follows:

Sattva refers to food that is both balanced and unadulterated.

Rajas refers to any food that has an energizing effect on the body.

Tamas are foods that have the effect of lowering a person’s overall energy level.

The goal of the Sattvik, which is based on these ideas, is to bring about a feeling that is equal parts contentment and peace. This dietary approach emphasizes the consumption of foods high in both micronutrients and fiber. Fresh, nutrient-dense foods such as fruits, vegetables, sprouted whole grains, legumes, nuts and seeds, honey, and other sweeteners can be included in your diet. On this diet, you should stay away from red meat and poultry, as well as alcoholic beverages and caffeine, fried foods, white sugar, and processed foods. As a result of the fact that research has shown vegetarians to have a lower body mass index and less body fat, adhering to a Sattvik diet and practicing yoga together can assist you in achieving a healthy body weight.

  • Boosts Energy Levels And Metabolism:

Hatha and power yoga poses such as the Sun Salutations and Bhastrika Pranaam help to speed up the metabolism, which in turn contributes to improved digestion. This makes losing weight easier.

  • Burns Calories:

Sun salutations that incorporate intense breathwork are an excellent way to accelerate calorie expenditure and are just as efficient as aerobic activities. Ashtanga yoga, power yoga, and vinyasa yoga are examples of more physically demanding forms of yoga that can help avoid weight gain.

  • Reduces Fat in the Abdomen:

By engaging the core muscles, restorative yoga poses can assist in the reduction of unhealthy belly fat. Both the Trikonasana and the Cobra position are fantastic for cutting fat in the upper and lower abdominal regions.

  • Encourages the Formation of Lean Muscle:

Yoga positions such as the Boat posture, Plank pose, Chair pose, and Bow pose target the glutes, abdomen, and hamstrings, thereby assisting in the reduction of body fat, the strengthening of muscles, and the promotion of new muscle growth.

Flexibility is increased as a result.

Your body will develop a great degree of flexibility if you practice yoga on a consistent basis and for a protracted period of time. Yoga not only strengthens your muscles but also makes you seem more toned and fit.

Expert Says:

The findings of numerous studies on people of varying ages and populations have consistently led researchers to the same conclusion: yoga is effective for weight loss and has other benefits.

  • Female college students who participated in a yoga program that included included aerobic exercise saw positive changes in morphological and blood lipid markers after completing the program for a period of twelve weeks.
  • A reduction in stress levels, as well as improvements in weight and percentage of body fat, were seen in a study including adult males.
  • Similar findings were seen in a research conducted on women who were either overweight or obese. They came to the conclusion that combining yoga with an energy-restricted diet yielded better outcomes than a standard energy-restricted diet and was, as a result, more beneficial in weight control for those who were participating in programs to reduce their body weight. [5]

NOTE: To avoid getting hurt when practicing yoga, it is imperative that you do it under the guidance of a qualified instructor.

The 12 Best Yoga Poses for Weight Loss

The following is a list of yoga positions that you may incorporate into your fitness program in order to burn calories and tone your body while practicing yoga:

Boat Pose:

The “Boat Pose,” also known as Navasana, is an excellent exercise for developing a strong core. When practiced regularly, it not only speeds up the metabolism but also helps cut abdominal fat. This pose is beneficial for men and women alike in terms of improving balance, flexibility, and posture.

Plank Pose:

Plank posture, also known as Phalakasana, is beneficial for reducing the amount of fat in the abdominal region and improving core and shoulder power. Additionally, this is appropriate for both men and women to read.

Position of the Warrior 1:

The Warrior 1 Pose, also known as Virabhadrasana 1, is a popular choice for beginning yoga students, particularly women who are interested in losing weight. It is beneficial for increasing one’s balance and providing a good stretch to the muscles in one’s legs and arms. Strength in the core is increased, and more fat is burned from the abdominal region as a result.

Position of the Warrior 2:

The Warrior 2 stance is a version of the Warrior 1 pose. It is also known as Virabhadrasana 2, which you can read more about here. It is simple to execute and is considered one of the most effective poses for weight loss. You should be able to achieve a flat tummy with consistent practice. Both men and women can benefit from its ability to improve balance, increase flexibility, and strengthen the core muscles.

Bow Pose:

Dhanurasana, also known as bow pose, is a good asana for increasing the amount of fat burned in the stomach region. The muscles that surround the tummy, arms, and legs are stretched, which is how it works. This challenging yoga position is appropriate for both men and women. It is very recommended to do so while being supervised by an experienced professional.

Pose a la chaise:

The chair position, also known as Utkatasana, is beneficial to both men and women. It mostly works the muscles in the legs, thighs, and knees. The stance assists in boosting metabolism and quickens the pace at which fat is burned.

Bridge Pose:

The yoga stance known as bridge pose or setu bandha sarvangasana helps to increase metabolism and activates abdominal organs, which in turn improves digestion. It works well for both males and females.

Cobra Pose:

The Cobra Pose, also known as Bhujangasana, is an excellent stretch for the abdominal muscles and can aid in the reduction of belly fat. This is something that may be incorporated into the routine of both men and women. Avoid it if you are pregnant.

Dog Pose With an Upward Facing Knee Bend:

The Upward-Facing Dog pose, also known as Urdhva Mukha Svanasana, is great for strengthening the abdominal muscles and burning fat around the waistline. Regular practice of this activity has been shown to be beneficial for people of both sexes.

Pose known as the Downward-Facing Dog:

This stance has a number of therapeutic advantages. It is also known as Adho Mukha Svanasana, and it is a pose that enhances blood flow to the brain in addition to working the abdominal muscles, leg muscles, arm muscles, and the back of the legs. Both men and women will burn more calories as a result of this activity.

Position of the Triangle:

Triangle position, also known as Trikonasana, utilizes the core muscles, which helps reduce abdominal fat deposits. It also encourages muscle building and strengthening on the legs and arms, which is beneficial for both men and women.

The Cat-Cow Position:

  1. The Cat-Cow posture, also known as Marjaryasana – Bitilasana, helps to alleviate tension in the neck and spinal areas while also assisting in the burning of fat in the abdominal region in both men and women.

The Ideal Time to Practice Yoga

There are many distinct poses and variants in yoga, each of which offers different benefits to the practitioner’s body and mind. You have the option of doing it either in the morning or in the night, depending on whatever time of day is more convenient for you. According to the findings of one study, doing yoga in the evening may improve the quality of sleep, which in turn may make it easier to maintain or achieve one’s ideal weight.

On the other side, doing yoga in the morning, particularly sun salutations, will speed up your metabolism, which will help you keep your blood sugar levels stable all day long.

The 7 Most Effective Yoga Moves for Weight Loss

The following are seven suggestions that can assist you in reaching your ideal weight and fitness level through the practice of yoga:

  • The key to success is consistency. If you want to see noticeable benefits in your weight loss efforts, doing yoga frequently is the key.
  • Begin with the more basic postures and work your way up to the more difficult ones as you gain experience.
  • As you move through the positions, be sure to keep your attention on how you are breathing.

It is strongly recommended that you should not consume anything before doing yoga. If you are very hungry, select a snack that is not too heavy.

  • If you want to lose weight more quickly, you might think about combining yoga with other forms of exercise such as running, swimming, or high-intensity interval training (HIIT). For direction, you should get advice from a qualified specialist.
  • Your attempts to lose weight will be maximized if, in addition to regular yoga practice, you eat a diet that is both healthy and balanced. It is highly recommended that you get the advice of a trained fitness professional before you get started.

Expert says:


We are aware that yoga is a holistic practice that integrates the understanding of food, drink, a balanced diet, and consumption patterns, in addition to the impact that these things have on the body and mind of a person. Mitahara, which literally means “moderation,” is something that is encouraged throughout the practice.

It recommends that you select foods that are both recent and easy to digest whenever possible. In addition, the solid food that you eat should only fill up half of your stomach, while water should fill up one quarter, and the remaining quarter should be left empty. It also supports the use of nutritious foods such as whole grains, nuts and seeds, fresh vegetables, fruits, and herbs, as well as food that has not been processed and does not include additives. It is also recommended that you stay away from foods like meat, fish, coffee, alcohol, foods that are hot or sour, and foods that are fried or stale.

  • If you expect results too quickly, you run the risk of being dissatisfied and giving up. Maintain a sensible and patient outlook.


Both men and women can experience significant improvements to their health by following a yoga practice and eating a diet that is well-balanced. It is recommended that you incorporate it into your workout routine under the guidance of a qualified fitness trainer and nutritionist who can recommend a program that is the most appropriate for your way of life.


Regular yoga practice, in conjunction with a diet that is both healthful and well-balanced, can, in fact, assist in weight loss.


If you practice yoga on a consistent and regular basis for a month, you will see beneficial changes in your body in addition to experiencing weight loss.

HOW MUCH WEIGHT CAN YOU LOSE If You Do 20 Minutes of Yoga Every Day?

Your metabolism will be improved, worry and stress will be calmed, and your eating habits will be improved, all of which will contribute to your efforts to lose weight if you practice yoga every day for twenty minutes.