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How To Reduce Weight By Yoga

Surya Namaskara Sun Salutation

Weight Loss Yoga Exercise – How to Reduce Lower Body Fat With Yoga Exercise

The Surya Namaskara or Sun Salutation does more than warm up the muscles and get the blood flowing. It stretches and tones most of the major muscles, trims the waist, tones the arms, stimulates the digestive system, and balances the metabolism. Surya Namaskar is a whole package of good health and the best way to lose weight.

Interested to strengthen your immune system by practicing yoga?

Yoga Can Help With Mindful Eating

Youre strengthening more than just your muscles on your yoga mat, says Sat Bir Singh Khalsa, PhD, an associate professor of medicine at Harvard Medical School in Boston and director of research at Yoga Alliance.

When youre holding a posture for an extended period of time, youre connecting with how your body feels, Dr. Khalsa says. Your instructor may be asking you to monitor your breath and pay attention to what your mind and body are telling you, which is a way of learning and practicing mindfulness.


And practicing mindfulness on your yoga mat can help when it comes to practicing mindful eating habits, too. Mindful eating is recognizing hunger cues and limiting binge eating. Over time you may even zero in on which foods make you feel fueled and energized, and which ones have more negative effects , Khalsa says. And its all of these behaviors that can help you stick with a diet or weight loss eating plan or in making healthier food choices overall.

Khalsa points to a review published in July 2015;in the International Journal of Yoga that found that yoga has been linked to changes in eating behavior, specifically cutting back on dietary fat and adding more fresh vegetables, whole grains, and soy-based products.

This is where yoga shines, Khalsa says. Its not just about the physical activity youre doing. Its about listening to your bodys cues.

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Yoga And Calorie Burning

While yoga isnt traditionally considered an aerobic exercise, there are certain types of yoga that are more physical than others.


Active, intense styles of yoga help you burn the most calories. This may help prevent weight gain. Ashtanga, vinyasa, and power yoga are examples of more physical types of yoga.

Vinyasa and power yoga are usually offered at hot yoga studios. These types of yoga keep you moving almost constantly, which helps you to burn calories.

Practicing yoga may also help you develop muscle tone and improve your metabolism.

While restorative yoga isnt an especially physical type of yoga, it still helps in weight loss. One study found that restorative yoga was effective in helping overweight women to lose weight, including abdominal fat.

These findings are especially promising for people whose body weight may make more vigorous forms of yoga difficult.


A review of studies from 2013 found that yoga is a promising way to help with behavioral change, weight loss, and maintenance by burning calories, heightening mindfulness, and reducing stress. These factors may help you to reduce food intake and become aware of the effects of overeating.

More in-depth, high-quality studies are needed to expand on these findings.

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/8here Are 7 Yoga Asanas You Should Do

When it comes to weight loss, yoga is not favoured by many as an effective workout to shed kilos. The low-impact exercise has undoubtedly gained popularity across the globe but is known mostly to increase flexibility and calm your mind. Contrary to popular belief, yoga can help to burn tons of calories and drop a considerable amount of weight. All you need to do is choose the right kind of yoga asanas and perform it correctly. Here are 7 yoga asanas that may help you lose more weight than any intense workout.

Yoga Can Burn Calories

Weight loss Yoga for Beginners

A relaxing hour of restorative poses won’t torch a lot of calories, but an hour of power yoga can work up a real sweat-and a calorie burn to match.


“Someone who weighs 160 pounds could expect to burn about 180 calories in a meditative yoga session,” Passerrello says. Compare that to a brisk one-hour Vinyasa class with fast-paced flow sequences, and the same person could burn up to 300 calories, according to her estimates.

And there’s another important benefit: Regular yoga practice makes muscle, which burns more calories than fat. “Strength-training improves weight loss, and many forms of yoga, particularly where you hold the poses longer, do that,” Passerrello says. So at the same time as you’re toning those shapely yoga shoulders, stronger thighs and firmer core, you’re amping up your calorie-burning potential.

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Looking Where To Start We Got You Covered

This weight loss sequence is build by Bharath Shetty, founder of Indea Yoga. Indea Yogas aim is to bring health and bliss to each individual and that is what is propagated via this video. Try these yoga practices for easy and effective weight loss.

Weight loss challenge program :

Techniques in the video:

Mukhadhauti to instill a proper and rhythmic breathing can do for 5-10 min Front and Back Bending for opening the hip and back Side Stretching to mobilize the waist Parivrtta Trikonasana for releasing the rigidness from the hamstrings


Yoga Practices I Recommend You To Trial Out Include:

Hatha Yoga

Haha yoga is very popular with beginners as its generally relatively slow and gentle.

This relaxed yoga practice;will allow you to hold poses for an extended period of time; helping you to perfect your posture, concentrate on your breathing and make that all important mind-body connection.

I would suggest starting out with a beginners Hatha class if you are totally new to yoga as it will allow you to grasp some of the fundamental basics of a beneficial yoga practice.

Power or Flow Yoga

Pretty much any yoga with power or flow in its name will be a more fast paced and physically demanding class.

These classes are great for those of you wanting to move through poses quickly and get a sweat on.


Power and Flow classes are fabulous for both strength and endurance training.

Bikram Yoga

If you think youve been super sweaty before, you;havent yet been to a Bikram yoga class!

The most well-known of the hot yoga practices, Bikram classes run for 90 minutes in studios heated to 35 45 degrees with a humidity of 40%.

During your practice you will make your way through 26 poses and repeat twice.

The heat can help you in your flexibility and allow you to go a little deeper into your poses.


Before entering any hot yoga practice make sure to drink lots of water and bring with you a large bottle of water.

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The Best Power Yoga Poses For Weight Loss Include The Following:

  • Pawanmuktasana or the Wind releasing pose help you drop those extra fat from the stomach and the stomach region.
  • Trikonasana or the Intense side stretch pose helps to reduce the fat from the sides. It raises your heartbeat and burns calories.
  • Dhanurasana or the Bow pose helps you drop the excess fat from the arms and legs. It is very helpful to tone your body.
  • Garudasana or the Eagle pose is a perfect weight loss choice for those who want thinner thighs, legs, arms, and hands.
  • Eka Pada Adho Mukha Svanasana or One-legged downward facing dog- when combined with breathing, helps you tone your arms, hands, legs, thighs, and your abdominal muscles.
  • Bhujangasana or the Cobra pose is a great choice if you want to solidify your buttocks and to tone your abdominal muscles.
  • Navasana or the boat pose is the simplest Power Yoga pose for weight loss. It concentrates all the major muscles of your body.
  • Savasana or Corpse pose is the most important pose to end your Power Yoga workout session. 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 the Uttanpadasana or the Raised feet pose, Veerbhadrasana, the warrior pose, Ardha Chandrasana or the Half-moon pose, Paschimottasana or the Seated forward bend among others. Power Yoga is considered an appropriate intervention for weight loss and to prevent obesity.

Practicing Yoga For Fat Reduction

5 Best Yoga Exercises to Reduce Belly Fat – Simple Yoga Poses to Reduce Weight in One Week
  • 1Use a different routine each time. Sequencing, or putting together asanas that make up a solid yoga practice, can be one of the most difficult parts of practicing yoga. Set a different sequence of poses for yourself every session. This will keep your muscles from adapting and help you get the most fat-reduction benefits.XResearch source
  • If you like, start your practice with a short meditation or chanting exercise to calm your mind and center your thoughts.XResearch source
  • Follow your warm up of sun salutations with a pose or 2 from each of the 4 types of asanas. The 4 types of asanas are: standing poses, inversions, backbends, and forward bends. You can then end with corpse pose, which is called savasana in Sanskrit.XResearch source
  • Consider having a mixture of easy and difficult sessions, as well as short and long practice times.XResearch source
  • Consider varying how long you hold each pose. You may want to flow through asanas one day while holding them for 30 seconds to a minute on other days. This can help challenge your muscles.XResearch source
  • 2Warm up with sun salutation.. If you’re practicing vigorous yoga to reduce fat, it is important to warm up your body. Doing a few rounds of sun salutations, which are called Surya Namaskar in Sanskrit, can effectively prepare your muscles and mind to practice yoga while helping your body reduce fat.XResearch source
  • End your practice in corpse pose and enjoy the benefits of your yoga session.XResearch source
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    Yoga Poses For Weight Loss

    Yoga can provide numerous health benefits such as stress relief, better functioning of internal organs, increased metabolic rate and weight loss. If you practice yoga related to abdominal regions, it will help you burn your abdominal fat and helps in easy digestion. If you are a person who finds difficulty in losing weight then try doing yoga. Yoga will do miracles in your body. If you are committed to yoga, then there is no way back.

    It is always best to practice this yoga on a flat stomach in the mornings. You can practice yoga on your daily schedule. You can start with yoga poses which are easy for you. And always do deep breathing during yoga. Women can ignore the complex poses during menstruation to avoid cramps.

    Below are the effective poses of yoga for weight loss. Once you start doing the yoga, gradually increase the time so you can feel comfortable.

    Dont Rely On Yoga Alone

    While yoga can certainly help you lose weight, don’t rely on yoga alone to help you reach your goals. Physical activity is only one part of a healthy lifestyle that contributes to weight loss and weight maintenance.

    The truth is, you can’t out-exercise an unhealthy diet, and if you don’t adopt healthy eating habits, you may wind up frustrated that your yoga practice isn’t helping you lose weight.

    Some simple things you can start with, according to the 2015-2020 Dietary Guidelines for Americans, include:

    • Eat plenty of colorful fruits and vegetables, whole grains and high-quality
    • Limit your intake of sodium, added sugar and unhealthy saturated and trans fats
    • Avoid highly processed foods, which tend to be high in calories and low in nutrients

    If you find yourself struggling with healthy eating, don’t let that stop you from picking up a yoga practice. In fact, yoga may actually help you make better decisions every day, Shah says.

    “Practicing yoga will bring calm to the mind, which will in turn help you sleep better and stay more focused in your day-to-day life,” she explains. “Being more focused and present in your typical day will help you make better lifestyle choices, such as who you surround yourself with, the things you watch and read and most importantly, the foods you eat.”

    So, can yoga help you lose weight? According to the pros and science the answer is a resounding yes.

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    Yoga Helps Build Muscle

    Building muscle mass is another way yoga helps with weight loss and weight maintenance.

    When we think of strengthening muscles, we think we have to go to the weight room and pump iron. In yoga, were using our own body weight as a form of resistance. Your whole body is working to keep you in balance so everything gets a workout, says Carol Krucoff, an instructor certified by the International Association of Yoga Therapists and Yoga Alliance and a yoga therapist at Duke Integrative Medicine in Durham, North Carolina.

    Think of holding your body in place in a plank pose. Youre using the muscles of the shoulders, core, hips, and legs to hold your body up, she says. After coming out of a plank, you may flow into a Downward-Facing Dog pose, activating another set of muscles in your forearms, shoulders, and back. This muscle building burns calories, Krucoff says.

    A review published in June 2016 in the journal Preventive Medicine that looked at 30 trials with more than 2,000 participants concluded that yoga can reduce waist-hip ratio in healthy adults, as well as body mass index in people who are overweight or obese.

    Other research has found that even slower, restorative yoga classes improved fasting glucose levels in people who were overweight or obese a sign of improved metabolic health.

    /8navasana Or Boat Pose

    Yoga can be a great way to burn calories and lose weight ...

    Step 1: Sit down on the mat with your knees bent and your feet placed firmly 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. Rest your body weight on your butt.

    Step 3: Lean your upper body slightly towards the backward, keeping your spine erect.

    Step 4: Hold your torso upright so that it makes a ‘V’ shape with the legs.

    Step 4: Flex your shoulder muscles and extend your arms in front of you in a way that it comes parallel to the floor with your palms facing downwards.

    Step 5: Engage your core muscle and pause for a few breaths.

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    What Do You Need To Do To Lose Weight

    Firstly, accept that this weight gain did not happen over night. So it cannot go over night. The internal factors that lead to this weight gain needs to be found and attacked. And for that to happen you really need to give yourself time and work persistently.

    Secondly, start small but remain steady. You might be fully motivated with your resolution to lose weight and you want to do it all the very next day. Wake up 4 hours early, exercise, make healthy food and eat and then do your daily chores. Pheww! For a Day 1 that sounds great. But to keep up with that level of motivation everyday easily drains you out. Rather, take one new step, let the body get acclimatized to it, and build on it. Let it be a process more than a destination. That way you can continue to live rather than die everyday to reach that weight loss. The more holistically you work, the better results you can yield.

    Lastly, do not worry or do not give up. These two things slow us down. Believe in yourself and your process. Rest will be taken care of by the subconscious.

    Hoping this fills you up with encouragement and further more reason to start your weight-loss , or to say good-health journey. Start slow but lead steadily, and you shall find your way to happiness.

    Eka Pada Adho Mukha Svanasana

    The;downward-facing dog pose;can help you learn to;balance your body and can also help strengthen your abs.

    How to;perform:

    • Get into the downward-facing dog pose.
    • Straighten one leg and lift it;up.
    • Lower the straightened leg under your abs
    • Repeat this move for 10;times for each leg, then rest

    7) Vasisthasana

    A variant of the plank, this one is a slightly more difficult one but equally effective on burning your belly fat.

    How to;perform:

    • Perform after the downward-facing dog pose
    • Shift to;your left or;right foot
    • Tilt your body accordingly either to;the right or;left side
    • Raise the opposite arm in;the air
    • Hold this pose for 15-30 seconds
    • Return to;the downward-facing dog pose

    It is best to practice these asanas for flat stomach in the mornings for better results. Consistency plays a major role in seeing the effectiveness of the asanas. To avoid monotony, one can choose to do 3-4 different poses each time if doing all cannot be possible. In any case, it is most important to be consistent, and dedicated to the asana sessions and make sure to practice deep breathing during the sessions.

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    The Basics In Weight Loss

    The first thing that you need to know is that weight loss and fat loss are both different terms. Weight loss denotes the number on the weighing scale while a fat loss means removing adipose tissue in the body. You can lose fat mass then acquire muscle mass and in fact, see an increase in your weight.

    That is actually a good thing. When you sweat a lot in a workout, you might lose water in your body. Furthermore, you might also immediately see that getting reflected on the scale afterward. However, once you rehydrate and replenish, the pounds will come back.

    In order to lose body fat, you need to burn more calories than the amount you take in through your diet every day. Reducing calories that you eat and increasing the level of activity usually shows a fat loss. They say, the more calories that you remove out in your diet and burn from exercising, the larger the scarcity and the more fat you will reduce.

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