Regular yoga practice has several advantages, from increasing flexibility to assisting with stress management. In addition, yoga is simple to learn, and you may modify the postures' degree of difficulty and intensity as you progress in your fitness quest.
Even while stronger physical muscles and an enhanced mind-body connection are the main advantages of yoga, you might be wondering if practicing yoga might aid in weight loss. Yoga can help with weight control when done regularly and in conjunction with a nutritious meal plan, but the benefits go well beyond calorie burning and muscle growth.
Yoga: What is it?
Yoga originated as a spiritual and health discipline in ancient Indian philosophy. It incorporates breathing exercises, awareness, and a sequence of stretches and postures. Yoga schools vary in the styles they teach. Research shows yoga may help individuals manage chronic illnesses, help people lose weight, reduce chronic pain, and enhance stress and mental health.
A few research have examined yoga's potential as a weight-loss strategy. However, rather than using yoga as an independent weight-loss method, the majority have investigated it as part of a complete lifestyle intervention. In a 2016 study, yoga was proven to assist healthy lifestyle modifications that resulted in weight loss in nine individuals of normal weight and eleven medically diagnosed as overweight.
As described by yoga practitioners:
- Reduced "stress eating."
- Less food cravings and more attentive eating
- Improved muscular tone, a rise in self-esteem, and a greater desire to lead a healthy lifestyle.
How Often is Yoga Recommended for Weight Loss?
Do yoga as much as you can to help you lose weight. You can practice more vigorously and actively for at least an hour three to five times a week. On the other days, take a kinder, more leisurely session to balance out your practice. Classes in hatha, yin, and healing yoga are excellent choices. If you're just starting out, go carefully.
Practice for 20 minutes at first, then go higher. You may avoid injuries and increase your strength and flexibility by doing this. Every week, give yourself a whole day off. For additional cardiovascular advantages, mix the practice of yoga with cycling, swimming, or walking. It's not a good idea to weigh oneself right after a yoga session, especially a hot yoga class, as you could lose weight in water during the practice. Rather, weigh yourself every day at the same time.
Yoga Exercises to Perform at Home
If you're short on time and want to do yoga at home, these are a few positions you may try.
Salutations of the Sun
Perform ten Sun Salutations minimum. By holding one of the poses longer or picking up the pace, you may increase the intensity. Breathe in as you raise your arms above your head while standing. As you plunge into a Backward Bend, release your breath. Step, leap, or return to the plank position with your feet. For a minimum of five breaths, maintain this posture. Lower yourself to the earth by bending your knees.
Stretch your legs, bring your toes up onto the mat, and rest your hands beneath your shoulders. Take a breath and raise yourself partially, partially, or fully into Cobra posture. Breathe out to bring yourself back down, then push yourself up into a downward dog. Take five deep breaths while maintaining this stance. Breathe out as you land in a bent forward and leap, step, or stroll your feet onto the summit of the mat.
Boat Position
This posture helps you decompress by using your entire body, especially your core. With your legs crossed in front of you, take a seat on the floor. To position your thighs at an angle with the floor and your shins parallel to the floor, bend your knees and raise your feet off the ground. Reach out and extend your arms so they are parallel to the ground. Keep your body up and try to straighten your legs. Take a 30-second break from this stance. A maximum of five times should be repeated.
Plank Position
Perform plank poses for ten to twenty minutes. Step up and back while keeping your heels up from the tabletop posture. Your body should now be in a straight line. Consider examining your physique in a mirror. Make use of your arm, leg, and core muscles. Keep holding for a minimum of 60 seconds.
Tips for Successful Weight Reduction
Those who wish to reduce their weight should first speak with a physician. This can assist in directing their choices on diet and activity, as well as in identifying any long-term medical issues that may have an impact on weight loss.
The following techniques can be used to support weight reduction.
- Eat fewer calories and move more to create a calorie deficit.
- Increase your everyday physical activity. Attempt to get up from your workstation more often, stroll to neighboring stores, or take breaks to walk your dog.
- Look for methods to cut calories each day. For instance, sauces and condiments can have a large calorie count. Coffee with added sugar and soda might make you gain weight.
- Make sensible objectives. Loss of weight can happen gradually. At times, concentrating on particular health objectives—like reducing fasting glucose—is more beneficial.
- Obtain emotional assistance. Depression, feelings of overwhelm, and problems with body image can all make losing weight more challenging and reduce an individual's ability to maintain a weight reduction program.
- Recognize that even tiny adjustments may have an impact. It's better to exercise a little than not at all, and tiny gains may be gradually increased.
The Bottom Line!
If you are hoping to utilize yoga for weight loss, you have to dedicate yourself to the practice and to yourself. Set modest objectives and make tiny, steady improvements to increase your likelihood of sticking with them. You could discover that as your awareness and practice grow, you become more drawn to eating well and leading a healthy lifestyle. Although it's not a given, you stand a good chance of losing weight, and you could have benefits that go well beyond that.
