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How To Lose Weight By Yoga In 1 Month

Yoga Asanas For Weight Loss

how to lose weight 10kg in 1 month With Yoga & Diet Plan // Deep @Yoga With Sandeep | Vietnam

Yoga does not always result in weight loss immediately as these poses are simple. These Yoga poses focus mostly on building body flexibility, improving concentration, and building your muscle tone. Once your body gets used to these asanas, you will begin to practice Yoga asanas for weight loss.

Some of the Yoga asanas and yoga tips for weight loss are as given below.

Lower Body Yoga Poses For Weight Loss

Listed below are some of the best Yoga asanas for reducing weight in the lower portion of the body. Practicing them regularly can help you achieved toned thighs and hips. Read along to know the benefits of each and the steps to perform:

1. Sethubandhasana or Bridge Pose:

If you would like to tone your abs and thighs and strengthen your shoulders, then this is the Asana that you should be performing. The name Setu Bandhasana has been derived from the Sanskrit term Setu, which means Bridge and Bandh, which means lock and the pose is similar to bridge lock posture. It improves blood circulation in the body and promotes better digestion, making it one of the best Yoga asanas for fast weight loss.

How to Do:

  • Lie on your back with your feet flat on the floor and arms on either side.
  • Now while exhaling, push your torso up, off the floor, such that your neck and head are flat on the floor and in line with your feet.
  • Do not overexert yourself while you arch your spine in this position.
  • For more flexibility, you may clasp your fingers below your arch, or grab on to your ankles from the inside.

Reduces Fat From: Hips, Abdomen and Thighs


  • You must avoid doing this pose if you have had a history of neck injury or back injury.
  • Pregnant women must refrain from doing this Asana, but they must, then expert guidance is a must.

2. Utkatasana Yoga Pose :

How to Do:

Reduces Fat From: Hips, Thighs and Buttocks


3. Shalabhasana :

How to Do:

Reduces Fat From: Abdomen


Diet Tips For Weight Gain

In addition to these yoga poses, Ramdev also suggested some diet tips for weight gain. He asked people who are underweight to eat a high protein diet and a lot of bananas . According to him, taking milk and banana or banana with curd daily in the morning can help increase your weight significantly. The yoga guru also recommended underweight people to consume mangoes, ashwagandha , dates , yogurt, buttermilk, and soybeans.

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Can Yoga Help You Lose Weight

While some people prefer activities like cardio for weight loss, some may tend to lean more toward yoga. The problem is that there is quite some doubt when it comes to doing yoga to lose weight. Some people believe it works while others may think it is a mere bluff.

Researchers have discovered that there is a link between yoga and weight loss . According to these experts, yoga can certainly help in weight management. However, it is only effective when it is incorporated in an already existing weight loss plan.

Therefore, doing yoga can help you shed extra pounds when you do it alongside regular aerobic exercise. Similarly, try yoga while you are on a weight-loss calorie-controlled diet plan. It leads us to an important segment in practicing yoga for weight loss, which is discussed below.

How To Lose Weight With Yoga

Weight Loss: How To Lose Weight By Yoga In 1 Month ...

Yoga may not conjure up the same images of a calorie-burning, sweat-inducing workout as bootcamp workouts or cardio dance-party routines.

But dont be fooled by yogas deep breathing and sometimes-slow poses: doctors and personal training experts say it can seriously trim and tone your body and also work on your mind and spirit to help you get healthier overall.

So take in what experts say about how to do yoga for weight loss, and get ready to pare down with some downward dogs.

Also Check: How Many Calories Burned During Bikram Yoga

Preparing For Weight Loss

  • 1Set a goal. Setting a realistic weight or health goal is a great start to your weight loss plan. It will give you something to track and work towards over the course of a month.
  • Think about how much weight you want to lose, what time frame and other health or wellness goals. Set a goal for how much weight and what target weight you’d like to get to within a month.
  • A healthy rate is generally considered 1 to 2 pounds a week. So what does this mean? Generally, you can lose up to 4 to 8 pounds in a month. Setting a goal to lose more than this amount is generally not realistic.
  • You may also want to set goals about exercise or lifestyle factors. For example, you might set a goal of working out three days a week for 30 minutes. This is a great health-based goal but will also support your weight loss.
  • Remember, dramatic weight loss is risky and often ineffective the faster you lose weight, the easier you can gain it back. Only real lifestyle changes can give you effective results. Fad diets, such as diet pills or liquid cleanses may help you lose water weight, but most work by essentially starving you.
  • 2Take your measurements. Taking measurements is the most effective way to track your progress. It also can provide information of whether or not your diet and exercise program are effective.
  • Since weight alone doesn’t tell you the full story of your weight loss, you might want to consider taking measurements. This can help you see where you’re losing weight.
  • What Does Happen After A Month A Regular Yoga Practice

    You will start to look totally different after one month. More toned and muscular. You will also have more mobility, stability and flexibility. You will feel much stronger if you practice yoga often.

    Yoga does miracles for your body and your mind. It releases stress and anxiety. Plus, it has plenty of benefits for your health and well-being. You will definitely see changes in yourself within a month.

    More energy, less tension, inner calm, better digestion, less chronic pain. Yoga does so much more and is very rewarding. The more regularly you practice, the faster you will get yoga weight loss results.

    Not only you will get in shape, but also better sleep, focus and mind clarity. Plus, yoga improves your overall body essential functions, such as the immune system, heart and brain.

    While weight loss might not be the ultimate goal of yoga, you will definitely get fit and healthy practicing regularly. How fast you progress depends on a lot of factors and how hard you train.

    With patience and discipline, you will get the body of your dreams. Focus on practicing correctly and regularly. Make your yoga practice your own and find the best type of yoga for you.

    A great warm up and morning sequence is Sun Salutation. Many people report losing weight effectively with this exercise. It is suitable for beginners and you can practice it after learning the basics.

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    Sethu Bandha Sarvangasanabridge Pose

    Add the Bridge Pose to your 30-day Yoga Weight Loss Challenge and see the result you wantquickly. This asana is great for weight loss and toning of the glutes, and, thighs, abs, and shoulders. Expect to see happy improvements with digestion, blood pressure, and back pain relief, to mention a few from my personal experience.

    What Kind Of Progress Can I Expect After One Year

    How To Lose 10kg Weight In One Month Yoga

    If you hate the gym and running, you should definitely consider yoga. You will get the most yoga weight loss results by practicing twice a day for a year.

    Expect to become the lightest, thinnest and healthiest you have ever been. There really is no need for long hours exercising or starvation diet. Naturally, you will gravitate towards a healthy yoga diet.

    Yoga helps you become more conscious about your eating habits. If you are serious about yoga, you will breathe, relax and become stronger, flexible and aware. It all depends on how you practice.

    You do not have to practice an intense style of yoga twice a day. A more gentle and restorative practice is preferable in the evening. You will sleep better and get plenty of rest.

    Yoga is not like any other exercise. It is mental, physical and spiritual, It combines poses, breathing techniques and meditation for maximum benefits. Nothing beats regularly yoga practice.

    Yoga saves you time and money. It can be practiced anywhere with almost no equipment. Make sure to enjoy every moment of it. Your body will thank you.

    Summing Up:

    How long do you have to wait to get yoga weight loss results? If you practice often, you will see progress quickly and feel motivated. It can take some time to see changes but with patience, it will happen.

    Yoga helps you lose weight safely and naturally. Plus, it offers plenty of other benefits for your health and well-being. You will probably not see a big difference the first week starting out.

    Recommended Reading: How To Make A New Yoga Mat Less Slippery

    Beware Of Hidden Sugars

    “Eating too much sugar is one of the fastest ways to gain weight,” Kim says. “If it’s not used immediately for energy , the body will convert sugar to fat to store for future use.”

    We all know that biscuits, cakes, chocolate, and sweets are high in sugar, so it’s the foods with hidden sugars that we need to watch out for.

    “You might be surprised, but you’ll find hidden sugars in cereal bars, stir fry sauces, salad dressings, and even breakfast smoothies,” says Kim. “Check the nutrition information to find out how much sugar is really in your food, and if in doubt, swap it for real fruits, or make your own sauces and salad dressings.”

    Five Pillars Yoga Shows You How To Do It

  • Stand with your feet together, with your big toes touching, and find Tadasana through the soles of the feet. Shift your weight until you feel it distributed evenly between the bases of the big, little toe and the center of the heel
  • With your hands on your hips, exhale deeply as you bend your knees and lower your seat toward the floor. Use the image of descending into an imaginary chair
  • Stop the descent when your base becomes unstable and you shift your weight to the inner or outer edges of the feet instead of balancing on your triangle of support
  • Look down at your knees. If you cant see your big toes peeking out from underneath them draw your hips back until they come into view. You may have to straighten the legs a little to do so
  • Squeeze an imaginary block between the upper thighs and energetically draw your outer hip points in
  • Lengthen your arms out in front of you and raise them overhead, palms facing each other and pinkies rotating toward the midline
  • Think Cat Pose on the tail bone and draw it underneath you, as if tucking your tail between your legs. Be mindful of overarching through the lower back. Then knit your ribs in to stay stable through the torso
  • Engage the muscles in the upper arms and soften the shoulder blades down the back, creating a subtle heart opening
  • Stay
  • Practice gratitude
  • To come out, anchor firmly through the soles of your feet to lengthen your legs, and then release your arms down by your sides
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    How To Lose 30 Pounds With Yoga

    One reader’s amazing success with hot yogaand how it gave her a new lease on life

    At 59, Johnni Southerland was overweight and often tired. Now she’s slim, energetic, and happier than ever. Here’s her remarkable store, in her own word:

    Even though I ate whatever I wanted growing up and I’ve never been athleticI’d take a nap over a walk any dayI was always thin. I didn’t even have to worry about baby weight. The most I weighed during both of my pregnancies in my mid-20s was 127 pounds. Still, that felt like a lot because I’m only 5-foot-1, and I was used to weighing around 104. But as soon as I started breast-feeding, I could eat like a pig and the pounds would melt off.

    That all changed when I hit my 40s. My metabolism slowed down and the scale started to climb.

    More from Prevention:What’s Your Metabolism Type?

    I’d also been a smoker for years and tried to stop a few times, which started me on a yo-yo I’d go up a few pounds each time I quit and back down when I started smoking again. I did step aerobics for about a year to get back in shape, but I had to stop when I hurt my left knee.

    I rarely weighed myself, but my clothes went from being a little tight to very tight when I finally quit smoking for good at 56. I traded one bad habit for a new one: snacking! Peanuts became my best friend. I was also chewing tons of Nicorette guma pack a dayso even though I was helping my lungs, my nicotine addiction was as strong as ever.


    Calories And The Numbers

    Weight Loss: How To Lose Weight By Yoga In 1 Month ...

    To lose weight you have to burn calories, and the more calories that leave your body, the faster you reach your weight loss goal. You can achieve this from both routine exercise and casual daily activities.

    The following numbers enumerate some vital fast facts you need to know:

    • Any exercise can lead to a weight loss of 20 kg
    • A pound of fat is equivalent to 3,500 calories
    • 20 kg is about 44 pounds

    The above stats show that you will burn 154,000 calories if you lose just 20 kg. Thats a lot!

    Yoga exercises like Ashtanga, Vinyasa, Hatha, and Power Yoga are notoriously effective at burning calories and whipping practitioners into shape in a relatively short time. If you weigh, say 150 pounds, an hour-a-day performance of any of these yoga moves will lead to about 476 calories burned. You burn about 680 calories an hour if you did Bikram Yoga.

    The higher a persons weight, the more calories she will burn.

    For example, a 180-pound person burns 572 calories an hour performing Ashtanga, Vinyasa, Hatha, or Power Yoga, while she burns 816 calories under one hour of Bikram Yoga.

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    Who Should Not Do This Asana:

    This asana puts pressure on the heart. Therefore people suffering from heart problems, hypertension and blood pressure issues must not practice this. Also, people with injured back/spine, breathing problems, lung diseases or sleep disorders must not practice it.

    3. Navasana or boat pose:

    To do this asana, you should have a yoga mat.

    How to do it :

    Step 1:

    • Sit down on a yoga mat with your knees bent and your feet placed on the floor. Rest your palms by your side.

    Step 2:

    • Lift your feet slightly off the floor to bring your shin parallel to the floor. Put your body weight on your butt.

    Step 3:

    • Lean your upper body slightly towards the back and keep your spine erect.

    Step 4:

    • Hold your torso upright so that it makes a V shape with the legs.

    As shown in the image.

    Step 5:

    • Curve your shoulder muscles and extend your arms in front of you in such a way that it becomes parallel to the floor with your palms facing downwards.

    Step 6:

    • Engage your core muscle and pause for a few breaths.

    Benefits :

    4. Stimulates kidney, thyroid and prostate glands and intestines.

    5. Reduces the problems of constipation.

    6. Strengthens your hips and spine.

    7. Improves your core strength

    8. Tones the leg and arm muscles, which is very beneficial for people with a hernia.

    Who should not do this asana?

    Womens who are in periods and who are pregnant should not do this pose.

    During the menstrual cycle or pregnancy, the abdominal region should not take the load.

    4. Bhujangasana or cobra pose.

    How to do it :

    Read Also: Does Yoga Make You Toned

    Yoga Poses To Lose Weight

    Yoga might be tender, but now you know how it helps in burning our calories. Itâs important to look at some of the cardinal yoga poses for weight loss to begin a perfect journey of being fit and healthy.â

  • âBoat pose
  • This yoga pose is a whole body exercise, which torn up your core and enhances muscle strength. It strengthens the muscles and promotes metabolism. Thus burns down more calories and promotes weight loss.- Sit straight with extended legs on the yoga mat– Now bent the knees.- Lift your feet up of the floor as though your shin is parallel to the floor- Extend your hands parallel to the floor- Hold the pose for around 30 seconds- Now release and repeat it for 5 times

  • âUpward plank
  • This is hard nut to crack for a beginner but benefits a lot in weight loss. Wish for rock hard abs, then dive into a upward plank pose. It is one among the best yoga pose for weight loss.

    – Sit with your legs stretched and straight.- Keep your hands behind your hips, fingers pointing towards the feet.- Prepare to rise up slowly, with your feet straight and pointed- Try pulling your head back while raising.

    This might feel a bit hard at first, it is the exact opposite of our push up position. But practice do make a man perfect and fit

  • âWarrior pose
  • âTrikonasana
  • âSun salutation
  • âThe cobra pose
  • âDownward facing dog pose
  • It is a good yoga for weight loss.â

  • âChair pose
  • âSeated forward bend pose
  • âThe gas releasing pose

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