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Yoga For Upper Body Weight Loss

/8here Are 7 Yoga Asanas You Should Do

Intermediate Power Yoga for Weight Loss & Strength, Total Body Workout Upper Body

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.

Three Legged Dog To Knee To Nose Flow

This is another flow of two poses that is great for building up heat in the body and testing your strength. Remember to keep good alignment throughout and try not to collapse through your chest.

How to do Three Legged Dog to Knee to Nose Flow:

  • From your Downward Dog, lift your right leg into the air and point through the toes. Lift the leg up as high as you can. Engage your arms and core for support and to maintain alignment. While youre doing this, ground through your left foot and keep pushing through the heel.
  • Stay here for 2-3 breaths, then shift your body weight forward as you slightly round your spine as if you are in Cat Pose and bend your right knee and bring it towards your nose.
  • Stay in Knee to Nose pose for three breaths, really squeezing your knee and reaching it towards your nose, then on your next exhale straighten your right leg back into Three Legged Dog.
  • Go through this flow three times.
  • Minute Yoga Workout For Weight Loss

    The following poses create a dynamic routine targeted to increase your heart rate and burn fat. I broke them up into two sections, as the first section is meant to be repeated 4 times before you take it down to the floor for the second section. Here are the poses:


    Part I

    This routine is made up of mini flows made up of two poses. This promotes you to get moving, works your endurance, and is great for burning fat and building strength. Have fun and go at your own pace! Lets get started:

    Read Also: How Does Yoga Help With Weight Loss

    Can You Target Upper

    According to the American Council on Exercise , spot reduction the concept that you can lose body fat from a specific part of your body is a misconception. In order to lose fat in any particular area , you need to reduce your overall body fat.

    You do that through a three-pronged approach: a reduced-calorie diet, interval cardio workouts and strength training. First, make sure you’re eating healthy, nutrient-dense food, including lean protein, fresh fruits and vegetables and whole grains, and avoiding highly processed foods.


    Exercise is even more effective when paired with a healthy diet. to track your calories consumed and burned for a complete picture of your overall health.

    Next, add high-intensity interval training to your cardio workouts. Alternating between bouts of all-out exercise with recovery periods helps you burn the most amount of calories in the shortest amount of time, according to a 2015 study published in the Journal of Strength and Conditioning Research.

    Lastly, targeted weight training builds muscle, which can help boost your metabolism and give you that “toned” look as you shed body fat.

    To focus your workouts on your upper body, it helps to understand the anatomy of that area. According to the National Academy of Sports Medicine:

    Read more:10-Minute Dumbbell Workout for Your Arms

    Yoga For Weight Loss: Try These Yoga Tips And Asanas To Shed Weight

    Turbo Jam Bodybuilding Upper Body Workout Ohm Yoga
    • Yoga not only helps you shed extra calories on mat, it also makes you mindful of your food choices that further aids weight loss.

    People aiming to lose weight often try fad diets, shed kilos temporarily only to gain them back and feel demotivated. The downside of these diets is also the nutritional deficit they may create apart from not helping you with your sustainable weight loss goals. Yoga on the other hand is more likely to help you manage your weight and be overall healthy with its variety of asanas, pranayamas, mudras and meditation techniques.


    Studies have proved that Yoga not only helps you shed extra calories on mat, it also makes you mindful of your food choices that will further aid weight loss. Many people who are emotional eaters benefit from Yoga. Yoga also helps you with stress, another reason for weight gain.

    If you are overweight or obese, losing weight can prevent you from many health complications from type 2 diabetes, heart disease, depression, respiratory problems, cancer and more.

    “Yoga is the perfect choice for those who are looking to get fit as it helps you to lose weight in a healthy way and keeps you active and energetic,” says renowned Yoga expert Grand Master Akshar, adding, “Yoga poses combined with pranayama and meditation cleanses, stimulates, and encourages good digestion.”

    Here are dietary tips by Grand Master Akshar to follow if you are aiming to lose weight

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    Yoga For Upper Body Strength The Best Yoga Poses

    With so many benefits of practicing yoga, and the ability of this kind of training to improve muscle strength, why wouldnt you do it. Many yoga poses focus on positioning the legs and building lower body strength. There are also poses that really work the wrists, arms, shoulders, chest, and upper back. Here are some of the best poses and movements from yoga that build upper body strength.

    For more information about how to use yoga for full-body strength training, check out this ISSA post.

    Boat Pose To Low Boat

    This step involves two different variations of Boat Pose that you will hold for 5 seconds each. These two poses are great for toning both your upper and lower abdomen and building up more heat before you rest.

    How to do Boat Pose to Low Boat:

  • Start seated on the ground with a tall spine and your legs out in front of you. Hands should be flat on the floor by your sides.
  • Bend you legs and bring your feet flat on the ground, knees and legs touching.
  • Slightly lean back until you feel your core engage a little bit, then lift one leg into the air at a time until both are bent at 90 degrees above the ground. Bring your arms off the ground straight out along your sides.
  • You can stay here, or if possible, straighten both legs to come into a V position for full Boat Pose. Make sure to stay lifted through your chest and engage your core.
  • Hold here for 5 breaths.
  • Slowly begin to lower your legs and upper body towards the ground until you are hover just above the ground with your shoulders, head, neck, and legs.
  • Extend through your legs and hold here for 5 more breaths, then slowly release to the ground.
  • Related article: 10 Minute Yoga Workout to Work Your Entire Core


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    /8dhanurasana Or Bow Pose

    Step 1: Lie on your stomach with your feet hip-width apart and arms by your side.

    Step 2: Bend your knees upwards and take your heel towards your butt.

    Step 3: Hold the ankles of both legs with your hands.

    Step 4: Inhale and lift your chest and legs off the ground.


    Step 5: Keep your face straight, pull your legs as much as you can. Your body should be tight like a bow.

    Step 4: Pause for 4-5 breaths, then come to the starting position.

    Skip The Dumbbells And Get Strong Sculpted Arms With These Yoga Poses

    Weight loss & toning YOGA flow/ day two-upper body burn

    Who doesn’t want strong, sculpted, shapely arms? If you’re not seeing the results you’re after from basic strength-training exercises, you’ll be surprised how quickly yoga can offer you results. These nine challenging poses require holding your own body weight in unique positions, so you end up working the muscles in your upper body more effectively. The burn you’ll feel in your arms and upper back lets you know that you’ll soon be loving your sexy, strong arms, just in time for strapless-dress season.

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    Yoga And Better Sleep

    Practicing yoga can help improve the quality of your sleep. You may find that youre able to fall asleep more easily and sleep more deeply when you have a consistent yoga practice. Ideally, you should sleep between six and nine hours each night.


    Quality sleep is often associated with weight loss. A 2018 study found that people who had restricted sleep five times per week lost less fat than the group that followed their normal sleeping patterns. Both groups were limiting the number of calories they consumed, suggesting that sleep loss has an adverse effect on body composition, including fat loss.

    Yoga nidra is a form of guided relaxation that you do lying down. The practice may help you to sleep more deeply and increase mindfulness. You can also set intentions during yoga nidra, which may help you to develop weight loss goals.

    A small 2018 study found that healthcare workers who did yoga nidra for eight weeks increased their levels of mindfulness. This mindfulness included acting with awareness and not judging inner experiences.

    Their levels of sleepiness werent significantly different at the follow-up. However, this score improved the longer people did the practice. Larger, more in-depth studies are needed to expand on these findings.

    The Dos And Donts Of Strength Training

    You dont need to spend hours every day lifting weights to enjoy the benefits of strength training. Exercising the major muscle groupslegs, hips, back, abdomen, chest, shoulders, and armsin 20- to 30-minute sessions twice a week is enough to deliver results and help keep you toned and strong.

    Neither do you need to invest in a gym membership or buy expensive equipment for use at home. Inexpensive resistance bands can be used to exercise nearly every muscle in the bodyand they can also fit easily into a bag or suitcase so you dont need to put your fitness regime on pause when youre traveling or on vacation. There are even plenty of exercises you can do using your own body weight as resistance.

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    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
  • /8utkatasana Or Chair Pose

    Yoga for Strong Abs &  Arms â Free Printable PDF in 2020 ...

    Step 1: Stand straight with your feet slightly apart from each other.

    Step 2: Extend your hands in front of you with your palms facing downwards without bending your elbows.

    Step 3: Bend your knees and push your pelvis down as if you are sitting on an imaginary chair.

    Step 4: Move your hand overhead in a way that your fingertips point to the ceilings.

    Step 5: Lengthen your spine, look front and try to relax in this position.

    Step 6: Pause for a while and inhale and exhale in the position.

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    Best Yoga Poses For Weight Loss Tummy And Thighs Exercises

    Our hectic lifestyle and workloads do not let us live in a healthy way. The craving for junk food and stress filled environment gives us an unhealthy body. The tummy and thighs are the worst affected body parts of all where most of the fat gets deposited. The risk of diseases and ill health increases with the fat around these areas. A fitness routine and a good diet will help to reduce these risks. There are various ways of sweating it out and burning calories like exercise to reduce tummy, jogging, running, swimming, cycling and hiking.

    But for those who dont like to sweat it out, yoga asanas for weight loss is an effective alternative. By adopting the methods of yoga, one can reduce weight, control the body and soul. Along with these benefits, one can also experience mental peace. Losing weight and staying in shape will also build self-esteem and reduce the stress levels.

    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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    Yoga Postures For Weight Loss

    DoYouDoYouNew Habit. New You.

    Were your best friend in wellness, fitness and mindfulness. View more

    Yoga may be intended as a way to calm the mind, but it also is a great way to get in shape and drop some weight. Here are a few postures that can help lower your anxiety and the number on the scale. Hold each posture as long as you can, that may be 15-20 seconds at first, but each time you practice, hold the posture for a few seconds longer and make your way up to a minute if you can. Where appropriate do one side and repeat on the opposite side.

    /6surya Namaskar Or Sun Salutation

    WEIGHT LOSS YOGA – Part 1 | Total Body Workout

    Step 1: Stand on your mat with your feet close to each other. Inhale, expand your chest and raise your arms from the side. While exhaling, join both your palms together as if you are praying.

    Step 2: Inhale, lift your arms and arch backwards. Your shoulders must be close to your ears.

    Step 3: Exhale and bend forward from your torso and try to touch the floor with your hands.

    Step 4: Exhale and take your left leg backwards and lunge down to bring your right knees close to your chest. Stretch your left leg backwards. Raise your head and look forward.

    Step 5: Inhale and take your right leg back as well to come to plank pose. Both your hands should be under your shoulders and from head to toes you should be in a straight line.

    Step 6: Exhale and slowly bring your knees down toward the floor. Rest your chin on the floor, but your hips should be in the air. Only your hands, knees, chin, and chest should be resting on the ground.

    Step 7: Rest your body on the ground and place your palms beside your chest. Inhale and press onto the ground to lift your upper body off the ground.

    Step 8: Exhale and gently lift your hips to come to an inverted V. Straighten your elbows and knees for that and look toward your navel.

    Step 9: Bring your left foot forward and keep your right leg stretched behind you and look forward.

    Step 10: Inhale and bring your left foot forward as well. Keeping the position of your hands intact, exhale and bend your torso to come to Hasta Padasana pose.

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    Sethu Bandha Sarvangasana Bridge Pose

    Yet another asana with multiple benefits is the Sethu Bandha Sarvangasana or Bridge pose. It is excellent for glutes, thyroid as well as weight loss. The Bridge pose improves muscle tone, digestion, regulates hormones, and improves thyroid levels. It also strengthens your back muscles and reduces back pain.

    Surya Namaskar Or Sun Salutation

    If you want to get the benefits of various yoga poses in one posture, Surya Namaskar is the best yoga for weight loss. It is a combination of 12 easy yoga poses. They not only help in boosting your overall health but also help in weight loss. In fact, this is the best morning yoga for weight loss. Here is how you can perform this yoga for weight loss.

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