The five-thousand-year-old transcription of Indus Valley civilizations onto fragile palm leaves paved the way for innovative weight-loss therapy. Yoga was mentioned in the Indian collection of Vedic Sanskrit hymns, the Rigveda. Keep reading to know more about Best Yoga position for Weight Loss.
Scientists have traced yoga positions for weight loss back more than a thousand years, and its rich history is divided into periods of innovation, practice, and development.
Yoga positions for weight loss was perfected and developed by Rishis and Brahmins who documented their training in the Upanishads. This practice later evolved over the years into what is practiced today as yoga.
This discipline has 5 basic principles:
Are yoga poses good for weight loss?
The development of yoga has benefited many people in healthy weight loss. Yoga for weight loss is a controversial topic. Many people believe that yoga alone does not promote weight loss. Yoga combined with a healthy diet has been shown to be beneficial in helping to lose weight while maintaining a healthy mind and body. Yoga increases your attention and your relationship with your body. You start looking for food that is healthy instead of gorging on food that can increase fat storage.
Weight loss has two important aspects, healthy eating and exercise. Yoga poses for weight loss require these aspects.
Yoga isn’t just about a few poses that make you stronger. It offers more benefits, e.g.
- Increased flexibility
- Improved breathing
- Improvement of energy and vitality
- Balanced metabolism
- Improving sports health
- Increased muscle tone
- Improved cardio health
- Weight reduction
- Stress management
Stress can have a devastating effect on your body and mind. It can manifest itself in the form of pain, anxiety, insomnia and inability to concentrate. In most cases, the main cause of weight gain is stress. Yoga can help you cope with stress.
The physical benefits of yoga combined with stress management help a person lose weight and maintain good physical and mental health.
Yoga positions for weight loss
Yoga does not always lead to immediate weight loss because these poses are simple. These yoga poses focus mainly on building body flexibility, improving concentration and building muscle tone. Once your body gets used to these asanas, you start practicing yoga asanas for weight loss.
Some of the yoga positions and yoga tips for weight loss are given below.
Chaturanga Dandasana – Plank Pose
Chaturanga dandasana is the best way to strengthen your core. As simple as it looks, its benefits are enormous.
It’s only when you’re in the pose that you start to feel its intensity on your abs.
Virabhadrasana – warrior pose
Toning your thighs and shoulders, as well as improving your concentration, has become more accessible and interesting with Warrior II pose. The more you hold this pose, the better your results will be. You’ll get tighter quads with just a few minutes of Virabhadrasana.
Warrior III pose is designed to improve your balance while strengthening your back, legs and arms. It also helps to firm up your tummy and give you a flat stomach if you contract your abs while holding the pose.
Trikonasana – Triangle pose
Trikonasana helps improve digestion and reduce fat deposited in the abdomen and waist area. It stimulates and improves blood circulation throughout the body. The lateral movement of this asana will help you burn more fat around your waist and build more muscle in your thighs and hamstrings.
Although this pose doesn’t make your muscles quiver like others, it gives you the benefits that other asanas have. It also improves balance and concentration.
Adho Mukha Svanasana – Downward Dog Pose
Adho Mukha Svanasana tones your entire body with a little extra attention to specific muscles.
Helps strengthen arms, thighs, hamstrings and back. Holding this position and focusing on your breathing will engage and tone your muscles, as well as improve your concentration and circulation.
Sarvangasana – shoulder stand position
Sarvangasana comes with many benefits, from increasing your strength to improving digestion. However, it is known to boost metabolism and balance thyroid levels.
Sarvangasana, or shoulder stand, strengthens the upper body, abdominal muscles and legs, improves the respiratory system and improves sleep.
Sethu Bandha Sarvangasana – Bridge Pose
Another asana with many benefits is the Sethu Bandha Sarvangasana or Bridge pose. It is excellent for buttocks, thyroid and also for weight loss.
The Bridge position improves muscle tone, digestion, regulates hormones and improves thyroid levels. It also strengthens your back muscles and reduces back pain.
Parivrtta Utkatasana – Twisted Chair pose
Parivrtta Utkatasana is also called the yoga version of the squat. But you have to know that it is a little more intense and tones the abs, works out the quads and glutes.
The asana also improves the lymphatic system and the digestive system. It is a great way to lose weight.
Dhanurasana – Bow Pose
Looking for the best way to get rid of belly fat? Dhanurasana helps massage the abdominal organs, improves digestion and strengthens the thighs, chest and back. Stretches the whole body, strengthens and tones the muscles with improved blood circulation.
Surya Namaskara – Sun Salutation
Surya Namaskara, or Sun Salutation, does more than warm your muscles and get your blood flowing. It stretches and tones most major muscles, trims the waist, tones the arms, stimulates the digestive system and balances the metabolism.
Surya Namaskar is a complete package of good health and the best way to lose weight.
Power yoga poses for weight loss
Whether yoga is ideal for weight loss is an ongoing debate. Yoga tones your body and helps you lose excess fat. But with Power Yoga, it’s a different story. It is an intense form of yoga that rejuvenates your mind and body.
It’s more of a cardiovascular exercise. Power yoga helps promote weight loss and maintain a healthy body and a stress-free life. It also increases endurance, flexibility and mental focus.
Power yoga is a modern form of yoga that has its roots in Ashtanga yoga. Asanas create inner warmth and increase your stamina, making you strong, flexible and stress-free. It is a strengthening form of exercise that provides a full body workout.
Power yoga poses give you the benefits of yoga and more, including:
- Helps burn calories, slightly more than yoga for beginners
- It speeds up your metabolism
- Improves your overall well-being
- Useful for building strength, endurance, flexibility and toning your body.
- Helps to increase your concentration
- It helps you relax as tension and stress are significantly reduced.
The most reliable form of power yoga begins with the Surya Namaskara, or Sun Salutation. You can do Surya Namaskara as a warm-up before starting a Power Yoga workout, or Surya Namaskara can be done as Power Yoga as such.
Surya Namaskara has immense benefits as it focuses on all the core muscles of your body.
The best power yoga positions for weight loss include:
- Pawanmuktasana or wind releasing pose helps you get rid of excess fat from your stomach and stomach area.
- Trikonasana or the Intense side stretch pose helps reduce fat on the hips. Raises heart rate and burns calories.
- Dhanurasana or Bow Pose helps you get rid of excess fat from arms and legs. It is very useful to strengthen the body.
- Garudasana or Eagle pose is a perfect weight loss option for those who want thinner thighs, legs, arms and hands.
- Eka Pada Adho Mukha Svanasana or One-Legged Downward Dog – combined with breathing will help you strengthen your arms, hands, legs, thighs and abs.
- Bhujangasana or Cobra Pose is a great choice if you want to tone your glutes and strengthen your abs.
- Navasana or boat pose is the easiest power yoga pose for weight loss. It focuses all the major muscles of your body.
- The Savasana or Corpse pose is the most important position to end a Power Yoga workout. Savasana helps your muscles relax and prevents muscle damage.
There are several other power yoga asanas that are very important for weight loss such as Uttanpadasana or Raised Leg Pose, Veerbhadrasana, Warrior Pose, Ardha Chandrasana or Half Moon Pose, Paschimottasana or Seated Forward Bend, among others. Power yoga is considered a suitable intervention for weight loss and obesity prevention.
Bottom Line of 10 Best Yoga Positions for Weight Loss
Yoga, an Indian form of mind and body rejuvenation, has significant benefits for everyone, from people who are obese and want to lose weight to people who want to relax.
It is an ancient treatment for a toned and healthy body and stress-free mind. Yoga not only helps with weight loss, but also promotes a balanced physical and mental well-being.
Frequently Asked Questions (FAQ) about 10 Best Yoga Positions for Weight Loss
Q: How much weight can you lose by practicing yoga?
The amount of weight a person loses by practicing yoga varies from person to person and depends on a number of factors, including their flexibility.
Q. Can you lose belly fat with yoga?
Yes, you can lose belly fat with the help of yoga. Basic stretching and various asanas (like Surya Namaskar) can help you lose belly fat. This means that it is not recommended to aim for spot reduction in any case.
Q. Which is better for weight loss – yoga or the gym?
Both yoga and fitness have their benefits. Yoga involves more stretching and relaxation, while fitness deals with muscle contraction. There is no way to say that one works better for weight loss than the other. It depends on each individual’s body type and their choice.
Q: Is power yoga effective for weight loss?
Yes, it is effective for weight loss. However, Hatha yoga is recommended as it is better in the long run. People with health problems should not prefer to practice power yoga unless they are under supervision
Q. Can you lose weight with yoga?
Answer: Yes, there are some intense asanas that can help you lose weight. Plank Pose, Warrior Pose and Downward dog are some that are very effective.
Q: Will 20 minutes of yoga help you lose weight?
Answer: Yes, 20 minutes of yoga will help you lose weight. For best results, incorporate a calorie deficit diet into your daily routine.
Q. When is the best time to do yoga?
A. Yoga is an exercise that can be done at any time of the day. People do it in the morning to start the day with energy or even in the evening to relax their mind and body.
Q. How many calories does yoga burn in 30 minutes?
A. The calorie burn in yoga depends on how you perform the poses and how long you hold them. It is usually recommended not to focus on burning calories in yoga as it works in a more holistic way. However, if followed, 30 minutes of power yoga can burn approx. 100-115 calories.
Q. Is 25 minutes of yoga a day enough?
A: Yes, 25 days of yoga is great for improving and recharging your body and mind. An intense 25-minute yoga session can also help you lose weight.
Q. Is yoga better than the gym?
Answer: Although both are equally effective, yoga and gym are completely different in nature. Yoga strengthens the body and mind at the same time. The gym is more about incorporating physical exercise into your lifestyle. Plus, it’s about preference.
Q. How can I lose weight with yoga in 10 days?
A. Losing weight is a gradual process. Although it varies from person to person, one can see the loss of an inch within 10 days. Surya Namaskar, Pranayama, Bridge asanas can help strengthen the body and help you lose weight if done regularly.
Q. Which yoga is best for weight loss in 7 days?
A. Focused breathing, pranayama, surya namaskaras and various asanas, if done regularly for 7 days with good alignment, can help see a difference in mind and body.