11 Best Yoga for Weight Loss


A lot of people only know yoga is a form of exercise but it is more than that. This spiritual practice (yes, spiritual) can do many more things for you than just burn fat.

Where did yoga come from? How did it start? It is okay if you don’t know.

Even some people who practice yoga don’t too.

We did a little research and came up with some answers for you. We will give you a little bit of information on the origin of yoga.

 

11 Best Yoga for Weight Loss

 

 

A little History Lesson

Yoga is said to have started thousands of years ago before belief systems and religions became a thing. According to yogic tales, Shiva is considered the first yogi.

Yogi is the term for a person that has experienced the oneness of existence.

Yoga as a word came from the Sanskrit root word ‘Yuj’ which means ‘to unite’. The main purpose of yoga is to unite the individual consciousness with that of the universal consciousness.

 

This represents an expression of the harmony that exists between the body and mind as well as man and nature.

To put this simply, yoga aims to help man achieve the self-realization that liberates one from all the sufferings attached to being human.

Furthermore, from the yogic scriptures, Shiva transferred his knowledge to the Saptarishis (the seven legendary sages).

These sages, in turn, spread all over the world spreading this subtle spiritual knowledge.

Alright, that marks the end of the class. If you are interested in knowing more check out the history of yoga.

 

Yoga Benefits

I have heard people on several occasions say yoga is all about stretching. The next time I meet anyone who says that I will refer them to this article.

It is true that the practice of yoga involves stretching but if that is all there is, then it is not yoga.

If stretching is all there is about yoga, the mental benefits a lot of people do yoga for will not exist. Remember from our history lesson that the main aim of yoga is about uniting consciousness.

Therefore, the main essence of practicing yoga lies beyond the physical movement. What makes yoga more than stretching is the emphasis on breath.

The breathing technique you use during yoga is called the Ujjayi (the ocean breath).

The combination of asana and ujjayi is what causes the many benefits yoga has offered for thousands of years. The following are a few of those awesome benefits:

  • According to the Journal of Psychiatric Research, yoga can help reduce stress and anxiety.
  • It helps to build muscle strength
  • There are yoga poses that can quickly relieve lower back pains.
  • Weight loss with yoga is a huge benefit as you will soon see with our yoga workouts that aim at achieving just that.
  • If you have a sloppy posture that you want to improve, some yoga poses can help you with that.
  • Depending on your fitness level and how advanced you are at yoga, there are poses that you can use to increase blood flow.
  • According to yoga journal, you can use yoga practice to relieve Lymphedema.

We are sure you can’t wait to start reading about yoga routine for weight loss. Without further ado, let us get to the list of ways you can use yoga for fat loss.

It is important to remember that yoga postures are about your breath. As you get in position, focus on your ujjayi breath and use it to time your duration.

 

11 Best Yoga for Weight Loss

 

1.Boat Pose

This is an easy yoga for weight loss. It puts you on your backside and helps build your stamina and even your determination.

You might want to practice this often, so you can become dogged enough to continue your yoga practice.

 

 

11 Best Yoga for Weight Loss

 

How to:

  • Sit on the floor with your hands by your hips.
  • Move your knees towards your chest till your shin is parallel to the floor.
  • You should be slightly leaning back a bit by now.
  • Follow this with your hands stretched out beside you.
  • Hold this position while focusing on your breath.

 

2. Downward Dog

This is a great posture when using yoga for weight loss. It stretches your spine and arms and also helps your body get into alignment.

It is so effective for weight loss as it burns calories fast!

 

11 Best Yoga for Weight Loss

 

How to:

  • With your feet flat on the floor, bend at the hip till your palms are on the floor as well.
  • Make sure that your arms are stretched out in front of you.
  • While in that position, use your palms for balance, and start moving back towards your feet.
  • Move only as far as you can, there is no reason to sweat this.
  • Now drop your head till it forms a straight line with your spine.
  • As you focus on the ujjayi breath, feel the energy coursing through your body.

 

3. Low Plank Pose

This is a yoga for weight loss pose that targets ht abdominal muscles since they are the main ones you will use for this posture. As you work those muscles, fat in that area burns.

This yoga pose also burns calories and improves strength.

 

 

11 Best Yoga for Weight Loss

 

How to:

  • Start with lying on the mat like you are about to do pushups.
  • With your palms on the floor at shoulder width, raise your body off the floor only slightly.
  • You should now be in a position where the length of your body is parallel to the floor and your elbows bent.
  • Your only contact with the floors will be your toes and your palms.
  • Focus on your breath as usual and let the abdominal fat burn away.

 

4. Reverse Plank

If you are looking to tone your arms and shape your back and shoulders, this yoga for weight loss pose will do that for you.

This posture stretches you out and you will surely continue to feel the stretch after you are done.

 

11 Best Yoga for Weight Loss

 

How to:

  • Sit on your mat with your palms on the floor beside you shoulder width apart.
  • With your feet flat on the floor, raise yourself such that you are facing upwards.
  • Now stretch out your legs one after the other.
  • It is okay if your soles can’t be flat on the floor as you stretch your legs.
  • Your elbows should be locked behind you too.
  • You will maintain this position as you focus on your ujjayi breath.
  • Continue for about 5 breaths or so.

 

5. Bridge Pose

This is one yoga for weight loss posture that will help you lose some fat on your thighs, tummy, and back.

If you are not looking to burn tummy fat, this posture also works great for toning your packs.

 

11 Best Yoga for Weight Loss

How to:

  • You will start this posture by laying on your back.
  • Bend your knees with your soles flat on the floor and hip-width
  • Now raise your hip off the floor pushing it upward.
  • While doing this, your shoulder should still be firmly placed on the floor.
  • You can either stretch your arms flat out on the mat or clasp your palms together under your back.
  • Now do your breathing and stay in position for 5 to 8 breaths.

 

6. Tree Pose

This yoga for weight loss pose is good for toning the side abdominal muscles. If you have excess fat that you want to shed in that area, this posture will help you achieve that.

 

11 Best Yoga for Weight Loss

 

How to:

  • Stand erect with your feet together and your arms on your side.
  • Now raise one of your feet and place in on the inner thigh of the other.
  • The knee of the raised leg should be fully bent by now.
  • Put your palms together in front of your chest like you are about to pray.
  • Focus on your breath and hold the position for some breaths before switching sides.
  • This posture requires balance, so it might take some practice to stay still with this pose.

 

7. Upward Facing Dog

This yoga pose for weight loss focuses mainly on your arms which is where it will help you lose weight the most. This pose also helps to keep your body weight in balance.

It does not seem like much but trust us, this posture efficient for losing weight permanently.

 

11 Best Yoga for Weight Loss

 

How to:

  • Start by lying chest down on the mat with your palms on the floor shoulder width apart.
  • Push your torso upwards. By now your arms are at full length with elbows locked.
  • Your chest should be pushing forward and your legs stretched out behind you.
  • By now, your thighs should be slightly off the floor and you are bent at your lower back.
  • Follow your breathing repeatedly as you hold this pose.

 

8. Dolphin Pose

This yoga for weight loss pose is like the “downward dog”. It targets your entire arms including your biceps and triceps. This posture also strengthens your back and shoulders.

 

11 Best Yoga for Weight Loss

 

How to:

  • Place your feet flat on the floor, bend until your palms are on the floor as well.
  • The way this posture differs from the downward dog is that instead of stretching out your arm and placing your palms on the floor, you will be resting on your forearms.
  • While in that position, with your forearms for balance, start moving back towards your feet.
  • Do that only as far as you can, you don’t want to be too uncomfortable and risk injury. Now drop your head till it forms a straight line with your spine.
  • Continue to breathe deeply with your focus on how air moves in and out of your nostrils.

Read: 12 Easy Yoga Poses for Beginners

9. Crescent Pose

This yoga for weight loss posture works mainly on your thighs and help you burn excess fat in that region. It also helps you tone your hips and does a bit of work on your abs too.

 

11 Best Yoga for Weight Loss

 

How to:

  • Stand upright with feet firmly planted to the ground.
  • Bend one leg at the knee while stretching the other behind you.
  • Try to balance your weight evenly on both legs.
  • Now raise your hands up into the sky with your head slightly tilted upward too.
  • Keep doing your ujjayi breath while holding this position.
  • After some breathing cycle, you can switch legs and repeat the process.

 

10. Warrior Pose

This yoga for weight loss pose is great for working your thighs and abs muscles. It also helps in toning your arms as well.

 

11 Best Yoga for Weight Loss

 

How to:

  • Start with stretching your feet apart with one in front of the other.
  • This should have put you in a stance that lowers your center of gravity.
  • Turn the feet behind 90 degrees such that the toes are facing the same direction as your torso.
  • Now raise your arms to shoulder length stretched towards either side of your body.
  • Your arms should be parallel to the ground with your palms open.
  • Keep at your ujjayi breath and maintain this posture for repeated breaths.

 

Read:

 

11. Chair Pose

This yoga pose for weight loss is one that the ladies will like. It firms up your thighs and butt. This is a great way to burn fat in those areas and keep things in a nice well-rounded shape.

 

11 Best Yoga for Weight Loss

 

How to:

  • Start from a standing position with your spine erect and stretched out.
  • Bend your knees as you slowly lower yourself into a seating position only that you are not sitting.
  • By now your thighs should be parallel to the floors.
  • Raise both hands to the sky which helps you further stretch your back and abdomen.
  • Keep your focus on your breath and maintain this position for a few breaths.

 

11 BEST YOGA FOR WEIGHT LOSS

 

Conclusion

There you go, 11 yoga for weight loss poses that will help you shed some fat permanently. Not only that, you will also enjoy the other benefits that come with practicing yoga.

It is important to commit to practice, so you can get long lasting benefits. Cheers to your transcendental self.


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