Weight Loss Yoga For Beginners

The majority of folks may believe that yoga does not assist in losing weight. “Naw, it’s just stretching…” I’m sure they’ll say. “How can it possibly burn calories?” you might wonder.Well, thank you very much, my friend. If you utilise weight loss yoga for beginners correctly, it can help you lose weight.

women exercising in the gym

When it comes to Yoga for Weight Loss, the Sun Salutations are a must-do

Yoga Poses, Breathing Activities, Sun Salutations, and Prayer are all included in these exercises. Yoga practitioners in India, martial artists, and African wrestlers have been using them for ages as a strategy to renew the body and soul, and they are unrivalled.

One round of Sun Salutations is reported to be far better than a week of gym activities in the Drugless Healing community!

They are incredibly simple to master and can be done by almost anyone, regardless of their degree of fitness or flexibility. In fact, if you’re familiar with “burpies” (a callisthenics exercise), you’ll know that they’re derived from Sun Salutations.

Weight Loss Yoga For Beginners

Here are a few of their advantages:

-They relieve skin and waist disorders, improve flexibility, and regulate breathing; also, they mildly exercise the legs and arms, boosting circulation.
-They are the most effective way to burn calories and lose weight, and they are frequently prescribed for obesity and depression.
-They loosen up, stretch, and massage all of the body’s joints and internal organs; -They stimulate and balance all of the body’s systems, including the endocrine, circulatory, reproductive, and digestive systems.


1. In a prayer position, stand straight with your palms together.

2. Take a deep breath and stretch your arms above your head.

3. Take a deep breath and bend forwards, touching your toes.

4. Inhale and take a strong backwards stride with your right leg, keeping your hands and left foot firmly planted on the ground. The left knee should be between the hands while the head is bowed backwards.

5. Breathe deeply in and hold it. Moving the left leg out from the body, rest on the hands (arms straight) and keep the body in a straight line from head to foot, keeping both feet together and the knees on the floor.

Weight Loss Yoga For Beginners

6. Take a deep breath and lower your body to the floor. Only eight parts of the body make touch with the floor in this position: the two feet, two knees, two hands, chest, and forehead.

7. Take a deep breath and bend back as much as possible, bending the spine to its fullest bend.

8. Take a deep breath and lift your body off the floor. Keep your heels and toes firmly grounded.

9. Take a deep breath and raise the right foot up to the level of the hands; the left foot and knee should be flat on the ground. Look up, gently bending your spine (position #4).

10. Take a deep breath and extend your left leg forwards. Maintain the third position by keeping the knees straight and bringing the head down to the knees.

11. Inhale and raise the arms overhead and bend backwards. The same as in Position 2.

12. Exhale and relax by lowering the arms.

Weight Loss Yoga For Beginners

You’ve finished the first round

Perform as many rounds in multiples of 3 as you can. You should strive for a minimum of 6 rounds and a maximum of 30.

It only takes 5-10 minutes, depending on your speed and intensity, and is best done first thing in the morning with as little clothing as possible in front of an open window.

Okay, in this part of the series, we’ve covered the core position or a mixture of them when doing Yoga for weight loss.

I’ll go over several SPECIFIC postures (asanas) that will target the problem areas, as well as some breathing exercises that will help you burn calories faster.

But take note, when I say employ yoga for weight loss, I mean everything of it: the poses, the recommended food for practise, and the mindset. You’d know to eat a healthy diet if you were performing traditional exercise for weight loss, right…?

The same may be said about yoga for weight loss.

Weight Loss Yoga For Beginners

When Using Yoga for Weight Loss, Poses for Tough Spots

1. Forward Bending Pose, Bow Pose, Peacock Pose, Spinal Twist, and Triangle Pose are all in the abdominal region.

2. The Arms: The Peacock Pose, without a doubt! The Wheel Pose, Crow Pose, Side Plank Pose, and 4-limb Staff Pose are all variations of the Wheel Pose.

3. The Thighs: Bow Pose, Shoulder-Stand, Hero Pose, Triangle Pose, and Wheel Pose

4. Love Handles: The spinal twist, the triangle pose, the Side Crow Poses (with experience), and the Side Plank Poses (for ease).

woman in a pose

I know that the areas listed above are the ones that most of us seem to focus on while attempting to lose weight, so I’ve gone over them first.

I’m assuming that if you searched for Yoga for weight loss on Google or did some research, you must have found some information on the positions above, or joined up for a class, purchased a Yoga DVD, or done anything else to learn more about it, which is why I didn’t go over each pose in detail.

But believe me when I say that they are quite simple. I will add, however, that when utilising Yoga for weight loss, the Sun Salutations (up to 24 rounds) should be your primary focus, even before the other positions.

This, too, will assist: The Shoulder-Stand is one pose that some Yogis and Yoginis consider to be a versatile enough pose for the entire body.

It is best done in conjunction with its counter poses; in fact, because these positions have an impact on the metaphysical and spiritual parts of our existence, it is safe to conclude that no yoga pose should be performed without a counter pose.

You may deviate from the norm in various ways.

woman sitting on a rock ledge

Here’s a quick rundown of the Shoulder-stand as a weight-loss yoga pose

Place your yoga mat on top of a heavy blanket on the floor. Lie down on your back. Raise the legs slowly. To achieve a vertical position, lift the torso, hips, and legs.

Rest the elbows firmly on the floor and use both hands to support the back. (For proper execution, see the illustration.) Raise the legs to the point where they are vertical. Place your chin against your chest. The chin lock is what it’s called.

The back of the neck, the back of the head, and the shoulders should all contact the floor when completing this pose. Count 1-5 (inhalation, retention and exhalation). Allowing the body to shake is not a good idea.

The bridge and fish positions, which target your forearms/thighs and chest/neck, respectively, are its counter poses.

As promised, here is the Breath of Fire breathing technique that you may use into your yoga practise to increase calorie burn. (Doesn’t the name speak for itself…?)

Weight Loss Yoga For Beginners

Kapalabathi or Bellows Breath Exercise

-Take a few deep breaths to make sure your diaphragm is working properly. Make a sudden contraction of the abdomen with a backwards push with your eyes closed (as they should be for all breathing exercises).

This causes the lungs to expel stagnant air quickly but forcefully.

-Now, perform the exercise in the following manner: passive inhalation and aggressive expulsions at a rate of one sudden abdominal push per second, one after the other.

There should be 15-20 expulsions per round. No more than three rounds are allowed.

Weight Loss Yoga For Beginners

-You can gradually build to 120 expulsions per round before limiting yourself to just two rounds. (As soon as you reach 50 expulsions every round, limit yourself to two rounds!) Take a 30-second break between rounds to breathe normally.

Now you have all of the information you need to get started with Yoga for weight loss: The bellows breath, the shoulder-stand, and the tremendous Sun Salutations are the poses for difficulty spots.

Remember, much as Hippocrates, the Father of Medicine, said, “Let your foods be your medicine, and your medicine be your foods,” you must include a proper diet when attempting to lose weight with yoga.

Keep in mind that this is a crucial part of the workout, so there’s no getting around it, buddies. (But I’m sure you already knew that.)

So strike a posture and experience for yourself how Yoga can help you lose weight in a safe and effective way.

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