Yoga is a holistic system, healing and empowering practice that significantly contributes to mental, spiritual, and physical development.
Yoga is an effective method to help you lose weight which has many benefits in comparison to other approaches.
Here is why you should consider yoga for weight loss:
• Mindfulness and stress management. For a person losing weight, mindfulness has a crucial meaning. Since yoga is focused upon mental and spiritual aspects, it strengthens your inner self, and you become more focused on your weight loss program.
Yoga helps to be more persistent in refusal from unhealthy foods. It helps you stay motivated. Also, it helps manage the stress caused by body changes.
• Better sleep. Practicing yoga improves the quality of sleep. Thus affect weight loss results positively.
• Burning calories. Yoga is, first of all, physical exercises including many styles. Active and intense exercising burn calories and prevent weight gain, developing muscle tone and improving metabolism.
• Heart health. Yoga is a proven instrument to lower heart disease risk including atherosclerosis, high blood pressure, high blood sugar, and high cholesterol level.
• Flexibility. Yoga includes many stretching exercises that resulted in long-term improved body flexibility. Which ultimately makes your weight loss program more efficient.
• Young looks. Regular yoga sessions slow down the aging processes and help older adults struggling with age-related health problems.
• Energy and stamina. Yoga practice is an effective method to enhance endurance and awaken energy within. Persistent engagement in yoga helps you stay active, energetic, and strong enough to do daily activities.
• Boosts metabolism. Yoga is a great way to increase metabolism as its poses increase movement and enhance metabolic rate. Then, digestion and circulation improve, and muscle mass is formed.
• Can be done at home. It often happens that you do not have enough time for a full session at the gym. In such case yoga suggests a solution to do exercises at home with minimum equipment.
Here are the 15 best yoga poses for losing weight quickly and easily. Remember, some of them are difficult and require some initial preparations.
For your convenience we grouped the poses into overall exercises, poses to slim down belly, thighs, and to improve breast shape.
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Best Yoga Poses For Weight Loss
Here are the 15 best yoga poses to try for weight loss and build strength in your abs, core and entire body! These 15 yoga poses are very effective to remove your belly fat and for weight loss.
#1 – Paschimottanasana (Seated Forward Bend)
It is very good stretching exercise as you bend seated forward to touch your knees and toes with hands.
Reach further to touch your toes with hands.
If you find it difficult at first, you can do half pose with one leg and one hand.
This pose helps you manage stress, improve digestion, and reduce anxiety.
#2 – Vasisthasana (Side Plank Pose)
The pose starts with plank pose; then you shift your weight on the right side from your arm to foot. Swing your left arm and left foot over and rest the left foot on the right foot as your arm rests on your hip.
Place your right hand ahead of the shoulder and raise your left arm that it is perpendicular to the floor. Point fingers upwards. Lower your arm and come back to plank pose. Repeat the pose on the left side.
This pose makes your body stronger; you get a good stretch and balance improvement.
#3 – Bhekasana (Frog Pose)
Lie down on your front, slowly lift your head onto the forearms. Then bend your right knee and bring the heel closer to the hip.
Use your two hands to bring the left foot towards the hip by bending the left leg. Rotate your elbows towards the sky.
Hold on the pose up to one minute. Then very slowly start to release your body.
This pose helps to stretch the belly muscles and chest; it improves posture and stimulates the abdominal organs.
#4 – Shalabhasana (Locust Pose)
Breathe in and put your arms underneath. Lift your legs up as high as possible, keeping the knees straight. Hold them.
Breathing out, bring the legs down, take the arms out from underneath, and rest.
This pose stretches and strengthens shoulders, chest, and belly.
Also, it massages the abdominal organs, improves digestion, relieves stress, and increases flexibility.
#5 – Nauka Chalan (Boat Pose)
First, lie down flat with your feet together and your arms on the sides.
Keep your arms straight and your fingers outstretched towards your toes.
Lift your chest and feet off the ground, stretching your arms towards your feet.
Feel the tension in your stomach area.
Let the weight of your body rest entirely on the buttocks.
Hold your breath and remain in this position for a few seconds.
Bring the body down to the starting position and relax.
This pose strengthens the abdomen and thighs, regulates blood flow at sugar level, stimulates the kidneys and intestines, relieves stress and improves digestion.
#6 – Pavanmuktasana (Wind-releasing Pose)
Lie on your back. Hug your knees into your chest, keep your head, neck and shoulders relaxed on the floor. Breathe normally. Relax your back muscles. Hold the posture for as long as it feels good.
This pose stimulates the abdominal organs, increasing their efficiency and improving digestion, relieves constipation, helps reduce excessive fat in the abdominal area. Also, it prevents lungs and heart diseases.
#7 – Padahastasana (Hand to Leg Pose)
Stand straight and bend the body forward. Touch the floor with your arms. Exhale as you bend forward. Bring the trunk closer to the legs. Try to touch the knees with the forehead.
This pose stimulates the abdominal organs, improving the digestion, lowers heartbeat rate, relieves physical and mental exhaustion.
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#8 – Halasana (Plow Pose)
Lie flat on your back, with your arms placed beside your body and your palms facing downwards. Inhale, and lift your feet off the ground using your abdominal muscles.
Lift hips off the floor using your hands. Bring your feet in a 180-degree angle. Hold the position for a minute. Exhale, and gently bring down your legs.
This pose reduces stress and fatigue, stimulates abdominal organs, regulates metabolism, calms the brain.
Also, it helps relieve the symptoms of menopause and stimulates the reproductive system.
#9 – Virabhadrasana (Warrior Pose)
Stand straight with your legs wide apart. Lift both arms sideways to shoulder height with your palms facing upwards. Breathing out, bend your right knee.
Turn your head and look to your right. Stretch your arms and then bring your hands down, keeping breathing.
The pose strengthens and tones the arms, legs and lower back improves the body balance, helps increase stamina.
It is extremely beneficial in case of frozen shoulders.
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#10 – Trikonasana (Triangle Pose)
Stand with the legs apart. Press the left hips out to the left and slide both arms to the right parallel to the floor.
Rotate only the arms, raising the left arm up and resting the right hand against the right leg, with the palms facing forward.
Reach the fingertips away from each other, bringing the arms into one straight line with the shoulders.
Press the left hip forward and the right hip back.
Reach the raised hand up towards the ceiling as you press down into the feet using the whole body to lift back into a 5-pointed star.
This pose engages every part of the body, stimulating and improving the function of blood through the entire body. It strengthens the core, opens the hips and shoulders and helps stretch the legs.
#11 – Bhujangasana (Cobra Pose)
Lie in a prone position. Stretch your legs back. Spread your hands on the floor under your shoulders.
Hug the elbows back into your body. Press the tops of the feet and thighs and the pubis firmly into the floor.
Then straighten the arms to lift the chest off the floor. Firm the buttocks.
Firm the shoulder blades against the back. Distribute the backbend evenly throughout your spine.
Hold the pose up to 30 seconds. Release back to the floor with an exhalation.
This pose strengthens the spine, stretches chest and lungs, shoulders, and abdomen, firms the buttocks, stimulates abdominal organs. It helps relieve stress and fatigue, opens the heart.
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#12 – Sarvangasana (Shoulder Stand)
Lie down in the supine position or lying on your stomach.
Raise your legs slowly upward and bring it to 90 degrees angle.
Bring the legs towards the head by raising the buttocks up.
Raise the legs. Place the palms on your back for support.
Place the chin against the chest. Maintain the position up to 30 seconds or more.
This pose is used to calm the brain as well as relieve stress and mild depression.
It stimulates abdominal organs improving digestion, stretches the shoulders and neck, tones the legs and buttocks, reduces fatigue.
#13 – Garudasana (eagle pose)
Stand straight. Bend your right knee and wrap your left leg around your right.
Your left foot must touch your right shin. Raise your arms to the shoulder height and wrap your right hand around your left.
Strike a balance in the pose as you gently bring down your hips. Hold the pose for a few seconds.
This pose helps to stretch the thighs, hips, upper back, and shoulders.
It enables you to improve your sense to balance, relieve pain associated with rheumatism, reduce stress and increase concentration.
Also, it helps to make the back, legs, and hips more flexible.
#14 – Shirshasana (Headstand)
Drop to your knees and make a triangle with your hands. Interlock your fingers together, palms open, and place your forearms down.
Elbows should be the same distance as your shoulders. Keep this position with your arms.
Then place the top of your head down in between your hands. Rock back and forth on the top of your head. Slowly straighten the legs.
Push more of the weight into your forearms and shoulders and lift the toes. Bend your knees.
Once you have reached balance, begin to straighten the legs. Hold for up to 30 seconds.
This pose calms the brain and helps relieve stress.
It strengthens the arms, legs, and spine, tones the abdominal organs, improves digestion.
#15 – Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose)
Bring your left knee toward your belly. Reach your left arm inside the thigh, cross it over the front ankle, and hold the outside of your left foot.
Firm the front thigh muscles of the standing leg and press the outer thigh inward.
Stretch the left leg forward. Straighten the knee. If you’re steady, swing the leg out to the side.
Hold for 30 seconds, then swing the leg back to center, and lower the foot. Repeat on the other side.
This pose is used to improves the sense of balance, strengthen legs, ankles, and the backs of the legs.
How Often Should You Do Yoga to See Results?
When you choose yoga to lose weight, you have a question about how often you should do exercise.
The Answer is to practice yoga as often as possible…
You can do a more active and intense practice at least three times a week for at least one hour.
On the other days, practice more relaxing exercises. If you’re a beginner, start slowly to build up your experience gradually.
Regular practice will allow you to improve your strength and flexibility, prevent injuries.
If you don’t have time for a full class, do a self-practice for at least 20 minutes. And soon you will see the positive changes in your body.
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