Have you ever found yourself confused whether to choose traditional exercise routines or ancient yoga practices?
Well! Both methods provide distinct benefits for effective weight loss.
Yet, yoga has captured global attention for its spiritual way to wellness and weight management. In 2022, almost 300 million individuals throughout the globe practised yoga. But how exactly does Yoga for Weight Loss stand out as a right option?
This blog will discuss how yoga can help with weight loss, focusing on its importance and different asanas with their detailed steps.
Yoga for Weight Loss: More than Just Poses
Yoga is not just a physical exercise; it's a spritual practice that encompasses mind, body, and spirit.Its positive effects go beyond weight management and contribute to overall wellness. Know the step-by-step instructions for performing these asanas:
1. Bow Pose (Dhanurasana):
This pose resembles a bow, and it symbolises the opening of the heart chakra. It helps in improving posture, increasing flexibility of the spine, and strengthening the back muscles. Dhanurasana also aids in digestion and stimulates the abdominal organs, making it beneficial for weight loss.
How to do it?
- Lie on your stomach with your legs hip-width apart.
- Bend your knees and bring your heels toward your buttocks.
- Reach back with your hands and hold your ankles.
- Inhale, lift your chest off the ground and kick your legs back.
- Hold the pose for 15-30 seconds, breathing deeply.
- Exhale and release your ankles, lowering your chest and legs back down.
2. Sun Salutation (Surya Namaskar)
Surya Namaskar is a sequence of twelve asanas that pay homage to the sun. It serves as a complete workout for the body and mind. Each posture has its own significance, ranging from stretching and toning muscles to promoting mental clarity and spiritual growth. Surya Namaskar can be a dynamic way to start your day and boost metabolism for weight management.
How to do it?
- Begin in a standing position with your feet together and palms together at your chest.
- Inhale, raise your arms overhead.
- Exhale, bend forward and touch your toes.
- Inhale, step your right leg back into a lunge.
- Exhale, bring your left leg back into a plank position.
- Inhale, lower yourself into a push-up.
- Exhale, push your hips up into a downward-facing dog.
- Inhale, step your right foot forward into a lunge.
- Exhale, bring your left foot forward and bend forward.
- Inhale, stand up, and exhale, lower your arms.
3. Bridge Pose (Setu Bandha Sarvangasana)
Setu Bandha Sarvangasana represents the bridge between mind and body. It not only strengthens the core, glutes, and lower back but also opens the chest and improves lung capacity. This pose is known for its calming effects on the nervous system and can help alleviate stress-related overeating.
How to do it?
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Place your arms by your sides, palms facing down.
- Inhale, lift your hips off the ground while pressing your feet and arms into the floor.
- Keep your chin tucked in, and your neck and shoulders relaxed.
- Hold the pose for 30 seconds to 1 minute.
- Exhale, lower your hips back down.
4. Boat Pose (Naukasana)
Naukasana symbolises a boat floating on the water. It is an excellent core-strengthening pose that engages the abdominal muscles, improves digestion, and stimulates the kidneys and intestines. A strong core is essential for maintaining good posture and aiding in weight loss.
How to do it?
- Sit on the floor with your legs extended in front of you.
- Lean back slightly and lift your feet off the ground, keeping your knees bent.
- Extend your arms forward parallel to the ground.
- Balance on your sit bones and hold the pose for 10-30 seconds.
- Exhale and release your feet back down.
5. Warrior Pose (Veera Bhadrasana)
The Warrior Pose embodies strength, courage, and determination. It builds stamina, tones the legs, and increases flexibility in the hips and shoulders. Veera Bhadrasana also helps to boost self-confidence, which can be a motivating factor in any weight loss journey.
How to do it?
- Begin in a standing position with your feet wide apart, right foot facing forward, and left foot turned slightly inward.
- Bend your right knee to a 90-degree angle while keeping your left leg straight.
- Raise your arms parallel to the ground, palms facing down.
- Gaze over your right fingertips.
- Hold the pose for 30 seconds to 1 minute.
- Exhale and straighten your right leg, returning to the starting position.
- Repeat on the other side.
6. Plank Pose (Chaturangadandasana)
Chaturangadandasana, or Plank Pose, represents stability and strength. It engages the entire body, particularly the core, arms, and legs. Regular practice of the Plank Pose improves posture, increases metabolism, and supports overall weight management by improving muscle tone.
How to do it?
- Start in a push-up position with your palms directly under your shoulders and legs extended straight behind you.
- Keep your body in a straight line from head to heels.
- Engage your core muscles and hold the pose for 30 seconds to 1 minute.
- Exhale and lower yourself to the ground, or push back up to the starting position.
Yoga or Exercise: Which is Good for Weight Loss?
While traditional exercises focus on high-intensity, calorie-burning activities, yoga focuses on balance, flexibility, and mental wellness. Both are valuable, however yoga especially supports weight loss through many physical and mental benefits, like:
- Spiritual Approach: Yoga combines physical postures, breathing exercises, and meditation to promote overall well-being. This spiritual approach can lead to more mindful eating habits, reducing the likelihood of overeating and supporting weight loss efforts.
- Stress Reduction: High levels of stress can lead to weight gain, particularly around the abdomen. Yoga reduces stress levels that can reduce cortisol, a stress hormone linked to belly fat.
- Improved Metabolism: Regular yoga practice can improve your metabolism by increasing muscle strength.
Yoga Diet: The Right Diet for Weight Loss
While yoga plays an important role in a weight loss journey, a balanced and nutritious diet is necessary for effective results. This diet focuses on consuming whole, nutritious foods that fuel your body and support detoxification and weight loss. Here are key components of a yoga diet tailored for weight loss:
- Whole Grains and Legumes: Adding whole grains like quinoa, brown rice, and legumes into your meals can provide sustained energy that keeps you energised for a longer period.
- Fruits and Vegetables: A cornerstone of any healthy diet, fruits, and vegetables are rich in vitamins, minerals, and fibre. They support digestion and provide low-calorie, nutrient-dense options for meals and snacks.
- Lean Proteins: Including lean protein sources such as eggs, tofu, and lean meats can help maintain muscle mass, especially important during regular yoga practice. Eggs, in particular, are a versatile and nutritious option that can go with any meal.
- Healthy Fats: Avocados, nuts, seeds, and olive oil provide essential fatty acids that support overall health, and satiety, and can aid in the absorption of fat-soluble vitamins.
Remember, the goal of a yoga diet is not only to lose weight but also to nurture your body and mind, creating a sustainable, healthy lifestyle.
Conclusion
Adding yoga into your weight loss journey can be a transformative experience for both your body and mind. Eggoz Nutrition, renowned for its high-quality, nutrient-rich egg products, aligns perfectly with the yoga diet's emphasis on lean proteins. Moreover, pairing your yoga practice with a balanced diet can further increase your weight loss efforts. So, roll out your yoga mat, embrace the power of yoga for weight loss, and embark on a journey towards a healthier, happier you.
FAQs on Yoga for Weight Loss
1. How often should I practise yoga to lose weight?
To effectively use Yoga for Weight Loss, it is recommended to practise yoga at least 3 to 5 times per week. Each session should last anywhere from 30 to 60 minutes.
2. Can beginners expect to lose weight with yoga in 7 days?
While opting for yoga to lose weight is an ambitious goal, beginners can indeed see initial results, especially in terms of reduced bloating and increased muscle tone.
3. Is yoga enough for weight loss, or should I include other exercises?
Yoga for Weight Loss can be incredibly effective on its own, especially when paired with a balanced diet. However, adding other forms of physical activity, such as cardio or strength training, can enhance your results.