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Yoga For Back Pain And Weight Loss

How Often Should You Do Yoga To Lose Weight

Beginners Yoga for Weight Loss | Blast Belly Fat! Core Strength Yoga & Back Pain Relief Class

Practice yoga as often as possible in order to lose weight. You can do a more active, intense practice at least 3 to 5 times per week for at least 1 hour.

On the other days, balance out your practice with a more relaxing, gentle class. Hatha, yin, and restorative yoga classes are great options.

If youre a beginner, start slowly start with a 20-minute practice and build up from there. This allows you to build strength and flexibility and prevent injuries. Allow yourself 1 full day of rest each week.

Combine your yoga practice with activities such as walking, cycling, or swimming for added cardiovascular benefits.

As part of your routine, avoid weighing yourself directly after a yoga class, especially hot yoga, since you may lose water weight during the class. Instead, weigh yourself at the same time each day.

Here are a few yoga poses you can do at home if you dont have time for a full session.

What Is Yoga For Lower Back Pain

Lower back pain can be treated with a number of options. A natural option with the least number of side effects is doing yoga asanas for lower back pain. Yoga is actually a therapy that involves the mind and body to treat body problems. The lower back is one of the problems that can be treated with yoga. Doctors often suggest people to do yoga poses for lower back pain.If you do the appropriate yoga stretches for lower back pain, your body relaxes that helps in treating your condition. Apart from that, yoga also makes your body more sensitive and aware. This awareness can help you in knowing what causes tension and stress to your back. This way, yoga asanas for lower back pain can help you in finding the cause of your problem. Apart from back pain, you can also do yoga for weight loss. There are many people who do morning yoga like the Surya Namaskar for meditation.

Yoga Poses That Help With Bloating Back Pain And More

Aching back? Menstrual cramps? Next time you’re hurting, grab a yoga mat. That’s right your favorite fitness class might also help heal you.

For example, a new study in the Journal of Rheumatology found that among sedentary adults suffering from arthritis, 8 weeks of yoga helped improve their pain levels and general health and well-being. This adds to other research showing it might also ease annoying body problems like headaches and menstrual cramps.

Wondering how yoga can help you? Here are 10 poses that help with some of the most nagging issues, provided by Katie Brauer, chief program officer of Yoga Six, which has studios in California, Missouri, and Illinois.

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Sarvangasana Shoulder Stand Pose

Sarvangasana comes with multiple benefits, from increasing your strength to improving digestion. But it is known for boosting metabolism and balancing thyroid levels.

Sarvangasana or the shoulder stand strengthens the upper body, abdominal muscles, and legs, improves the respiratory system, and improves sleep.

Restorative And Yin Yoga

Pin on yoga for back pain

These more stationary styles may not be the first that comes to mind when you think of yoga for losing weight.

However, restorative and yin yoga can aid in weight loss by significantly reducing anxiety.

Practicing restorative yoga may decrease the stress hormone cortisol, which can increase belly fat.

Adding a Yin or Restorative class into your yoga routine will help you relax while balancing your metabolism over time .

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How Yoga Helps You Lose Weight

There are many forms of yoga from yin yoga, which is more restorative, to MFY that focuses more on strengthening your core and foundational strength, including your overall strength, balance, flexibility, and mobility.

Each has their own benefits, but if youre looking to lose weight, then focusing on a more strength-based practice is better for you. Yoga practiced in this way has three primary benefits explained below.

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 may help 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.

Yoga 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 reduce food intake and become aware of the effects of overeating.

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

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Do Tai Chi And Yoga Build Muscle


In both disciplines, youll work often underused muscles, strengthen your core, and build incredible isometric strength.

You likely wont get jacked the same way you would from heavy bench pressing, for example, but for improved strength, mobility, flexibility, and core power, you cant go wrong with either Tai Chi or yoga.

Exercises Focusing On Core Strength:

DAILY YOGA FOR BEGINNERS | Courtney Bell Yoga for Lower Back Pain // Weight Loss -10min Yoga Current

These poses are meant to strengthen your core and target minor muscles as well. However, some of these might be challenging and require some strength in order to do them safely and properly. If the exercise is too difficult, then many of these poses have modifications that will make them manageable. However, you should still focus on correct muscle engagement.

Exercise 1: Boat Pose


  • Sit on the floor, bend your knees, and place your feet flat on the floor, with your heels 112 to 2ft away from your hips.
  • Lightly grip your knees with your hands, sit as upright as possible, and lean back slightly.
  • Keeping your chest lifted and your torso still, squeeze your hip flexors and abdominal muscles toward each other to engage core.
  • Let go of knees, and reach arms forward and up, palms up.
  • Continue to firmly engage your abdominal muscles and hip flexors, and slowly lift feet off the floor and straighten legs. Pull sternum toward the ceiling while keeping spine neutral.
  • Hold the posture, inhaling as you lengthen the spine, and exhaling as you tighten the core.
  • Modifications: If you are unable to extend your legs without your chest caving in, keep legs bent, lightly rest feet on the floor, or keep hands lightly wrapped around knees for support.

    Exercise 2: Chair Pose


  • Stand with your feet together, toes facing straight forward. Slightly arch your lower back.
  • Raise arms to shoulder height, palms facing the ceiling.
  • Exercise 3: Warrior 3



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    An Upward Forward Bend Releases Tight Hamstring And Back Muscles

    Sometimes called a forward fold, the upward forward bend stretches the hamstrings and back muscles while providing a release for tight, tense shoulders.

    Try it: Stand straight with feet shoulder-width apart and your knees loose, not locked. While you exhale, hinge at your waist and bend forward, reaching toward the floor. Dont worry if you cant reach all the way to the floor at first just stop wherever your hamstrings feel a comfortable stretch. Repeat the pose five to seven times. On the last bend hold the position for 5 to 10 breaths.

    The Back Pain And Its Connection With Weight Loss

    Extra body weight places excessive strain on the muscles, ligaments, and spinal cord. The body compensates for the excess weight by changing the alignment in the core area and putting undue pressure on the spine, ligaments, and muscles supporting it medical research continues to support the connection between back pain and obesity.

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    Proper Form Is Especially Important For People With Back Pain

    The main issue with yoga-related back injuries is that people dont follow proper form and speed, says Dr. Lauren Elson, instructor in medicine at Harvard Medical School. “They quickly drop into a yoga pose without gradually lengthening into it.”

    This is similar to jerking your body while lifting a dumbbell and doing fast reps instead of making a slow, controlled movement, or running on a treadmill at top speed without steadily increasing the tempo. The result is a greater chance of injury.

    In yoga, you should use your muscles to first create a solid foundation for movement, and then follow proper form that slowly lengthens and stretches your body. For example, when I perform my seated twist, I have to remember that the point of the pose is not to rotate as fast and far as possible. Instead, I need to activate my core muscles and feel as though my spine is lengthening. Then I can twist slowly until I feel resistance, and hold for as long as its comfortable and the tension melts away.

    Workouts To Avoid If You Have Back Pain

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    • High-impact workouts: I recommend avoiding exercises that specifically include jumping because this puts strain on the low back, especially if your abs are not engaged, which can be hard to focus on while youre in motion. Workouts that include jump squats, jumping lunges, or even jumping from a plank forward into a forward fold in yoga, should be avoided.
    • Cardio moves in plank position: Exercises that incorporate jumping or quick movement while in a plank, like mountain climbers or plank jacks, can also strain the low back. The core helps support the low back and when you are moving quickly in a plank position and twisting the body, it can be challenging to maintain core engagement throughout each move. And keeping your core engaged is key to safely performing a plank. If you suffer from low-back pain avoid adding in additional movement and work on static planks instead, with all of your focus on engaging the core.
    • Spinning: Sitting on a spin bike requires leaning forward, which can strain the low back if youre not engaging the core and supporting it with proper posture. I find that my many of my private clients who get on a bike or go to a spin class complain of low back pain even if they didnt enter into the workout with low back pain! I discourage people from starting this type of workout if they already suffer from low back pain because it is challenging to properly engage the abdominal muscles while moving so quickly and pedaling.

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    Beginners Yoga For Lower Back Pain Muscle Tension Relief Stretches For Sciatica

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    Surya Namaskara Sun Salutation Pose

    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.

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    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.

    Is Yoga Poses Good For Weight Loss

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    The development of yoga has benefited many people in losing weight in a healthy way. Yoga for weight loss is a debatable topic. Many people believe that Yoga alone does not promote weight loss. Yoga, when combined with healthy eating, has proven beneficial as it helps to lose weight along with keeping your mind and body healthy. Yoga increases your mindfulness and how you relate to your body. You will start seeking out food that is healthy instead of binging on food that can increase your fat accumulation.

    Losing weight has two important aspects, healthy eating, and exercise. Yoga poses for weight loss demand these aspects.

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    How Exercise And Weight Loss Help The Back

    While all of the factors of how excess weight may cause or aggravate back pain are not known, it has been firmly established that lack of exercise is a major cause of back pain, and conversely, a regular and sustained exercise program will help alleviate episodes of back pain and prevent future episodes of back pain.

    Get started with an Easy Exercise Program for Low Back Pain Relief

    Movement and exercise are the only ways to foster blood flow that distributes nutrients into the disc space and soft tissues in and around the spine. This exchange of nutrients through exercise keeps discs, muscles, ligaments and joints in the back healthy.

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    After experiencing pain or having back surgery, many patients tend to overprotect their backs and avoid exercise. However, in most cases, movement and exercise provide more pain relief than bed rest and inactivity. Bed rest is only helpful for a short time after an episode of back pain, such as one or two days.

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    When patients do not get sufficient exercise over a long period of time, the supporting structures in the back become stiff, weak, and deconditioned.

    The overall lack of conditioning results in increased pain, which can cause patients to become even more inactive. This creates a vicious cycle of more back, leading to more inactivity, leading to more pain, etc.

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    Cat And Cow Pose Loosen The Back And Warm You Up

    The perfect poses for an achy, sore back, Cow and Cat stretches loosen your back muscles, whether as part of a yoga routine or as a warm-up for another workout.

    Try it: Starting in an all-fours position, move into Cat pose by slowly pressing your spine up and arching your back. Hold for a few seconds and then move to Cow by scooping your spine in, pressing your shoulder blades back and lifting your head. Moving back and forth from Cat to Cow helps move your spine onto a neutral position, relaxing the muscles and easing tension.

    Repeat 10 times, flowing smoothly from Cat into Cow, and Cow back into Cat. Repeat the sequence as needed.

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    Starting Yoga If You Have Back Pain

    Talk to your doctor first about whether its okay to begin a yoga program if you suffer from low back pain. Dr. Elson suggests staying away from yoga if you have certain back problems, such as a spinal fracture or a herniated disc.

    Once you have the green light, you can protect your back by telling your yoga instructor beforehand about specific pain and limitations. He or she can give you protective modifications for certain poses, or help guide you through a pose to ensure you do it correctly without stressing your back. Another option is to look for yoga studios or community centers that offer classes specifically designed for back pain relief.

    Remember that the stretching and lengthening yoga movements are often what your low back needs to feel better, so dont be afraid to give it a try. “By mindfully practicing yoga, people can safely improve their mobility and strength while stretching tight and aching back muscles,” says Dr. Elson.

    Half Lord Of The Fishes

    Yoga poses for lower back pain

    Come on baby, lets do the twist! This twisting position radiates energy into your spine and back. Its also a good stretch for your hips, neck, and shoulders. If youre feeling fatigue, this pose will help alleviate that pain.

  • Get yourself into a seated position on the floor, bringing your right foot in toward your body.
  • Bring your left foot around to the outside of your right leg.
  • Stretch your spine as you twist your body to the left.
  • For needed support, place your left hand on the floor behind you.
  • Bring your right arm across your left thigh as you twist.
  • Keep hips square.
  • Hold for 1 minute then repeat sides.
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