Yoga is a popular and ancient practice that has been around for thousands of years, and it has gained a lot of attention in recent years due to its many health benefits. But do you know while yoga is often associated with relaxation, flexibility, and stress reduction, it can also be an effective tool for weight loss? In this article we are going to delve into the effects of Yoga for weight loss and how it can help you shed those extra pounds faster and safer.

We will also discuss some specific yoga poses and sequences that can be particularly helpful for weight loss, as well as some tips for incorporating yoga into your weight loss journey. So if you’re looking for a gentle and holistic approach to weight loss, continue reading to discover how yoga can help you achieve your goals.

can you lose weight by doing yoga?

Suggested article: There are a variety of exercises that can help promote weight loss, but not all exercises have an equal effect. what are the best weight loss exercises?

Is Yoga Good For Weight Loss?

Is Yoga Good For Weight Loss?

The connection between yoga and weight loss is multi-faceted and goes beyond simply burning calories! To understand the connection between yoga and weight loss, it is important to know that weight loss is not simply a matter of burning calories. Many factors, such as stress, emotional eating, and poor digestion, can contribute to weight gain.

Read more: How to create a healthy calorie deficit? Best tips to manage your calorie intake for faster weight loss.

Boosting metabolism is one way in which yoga can help lose weight. Certain yoga poses can increase heart rate and stimulate the thyroid gland, which can help regulate metabolism and promote weight loss. Additionally, regular yoga practice can help build lean muscle mass, increasing metabolism and burning more calories even at rest. Reducing stress and preventing emotional eating is another way for weight loss through yoga.

Mindful breathing exercises and meditation can help prevent stress-related weight gain, how? They can help regulate the nervous system and reduce stress levels. Additionally, practicing yoga postures can promote a sense of calm and relaxation, which can help prevent emotional eating and promote mindful eating habits.

Yoga can also aid in weight loss by improving digestion. Certain yoga poses, such as twists, forward folds, and inversions, can massage and stimulate the digestive organs, which can help improve digestion and relieve constipation. Improved digestion can help reduce bloating and water retention, which can contribute to weight gain.

How Doing Yoga Can Lead To Weight?

How Doing Yoga Can Lead To Weight?

Incorporating yoga into your fitness routine can be a great way to boost metabolism, reduce stress levels, improve body awareness, improve digestion, and promote mindful eating habits. It’s important to remember that weight loss is a complex process that involves both diet and exercise, so be sure to pair your yoga practice with a healthy and balanced diet to see the best results.

Mindful eating is a practice that takes time and patience, so be gentle with yourself and trust the process. With regular practice, you can develop a healthier relationship with food and reduce the stress and anxiety that can lead to emotional eating.

Additionally, if you have any digestive issues or concerns, it’s always best to consult with a healthcare provider before starting a new exercise routine.

Yoga and Calorie Burning

  • Yoga can help build muscle: Many yoga poses require you to hold your body weight in challenging positions, which can help build and tone your muscles. Muscle tissue burns more calories at rest than fat tissue, which means that the more muscle you have, the more calories you will burn even when you’re not working out.
  • Yoga can increase heart rate: Certain types of yoga, such as Vinyasa or Power yoga, can get your heart pumping and increase your cardiovascular endurance. This can help you burn more calories and boost your metabolism.
  • Yoga can reduce stress levels: Stress is a major stimulus for emotional eating, and Yoga’s potential for promoting healthy eating and physical activity behaviors is proven. High levels of stress can lead to an increase in cortisol, a hormone that can cause weight gain and slow down metabolism. Yoga’s focus on breathwork and meditation can help reduce stress levels and lower cortisol levels, leading to improved metabolism. It also can help calm the mind and reduce anxiety, which can help prevent emotional eating.

Yoga and Mindfulness

Yoga and Mindfulness

  • Promote mindfulness: Mindfulness is the practice of being fully present in the moment and aware of your thoughts and feelings without judgment. Yoga encourages mindfulness by focusing on breath and movement and can help you become more aware of your body and its needs.
  • Improve body awareness: Practicing yoga can help you become more aware of your body and its sensations. It can help you recognize when you’re hungry or full and thus help prevent overeating and promote healthier eating habits.
  • Yoga can improve digestion: Certain yoga poses, such as twists and forward folds, can help stimulate digestion and improve gut health. This can lead to improved metabolism, increased calorie burn and better nutrient absorption, and improved overall health, which can help reduce stress and promote mindful eating habits.

Different studies were conducted on this matter, for instance a 2016 study showed that people practicing mindfulness through yoga can become more aware of their body and can resist unhealthy foods much easier. Mindful practices have other benefits, for example it has positive effects on binge eating disorder in short term.

Yoga and Digestion

  • Yoga can improve circulation: Certain yoga poses, such as inversions, can improve blood flow to the digestive organs and improve their function. Improved circulation can also help remove waste from the body more efficiently, which can aid in weight loss.
  • Yoga can promote relaxation: Yoga’s focus on relaxation can help promote the “rest and digest” response in the body, which can improve digestive function. When the body is relaxed, it can better digest food and absorb nutrients.

which yoga pose is best for weight loss

Link Between Yoga and Better Sleep

Yoga is also liked with higher quality sleeping. Yoga can help you fall sleep much easier and have a deeper sleep. Now, having high quality night sleep can have positive effects for weight loss and healthier body. For instance one study conducted in 2018 reported that people who have had restricted sleep five times per week lost less amount of fat than those who had a normal sleeping pattern. Both groups have been managing their calorie intake. This suggest that quality sleep will not only help you lose weight but also it will improve body composition.

Another study conducted in 2018 reported that healthcare workers who did yoga nidra for eight weeks increased their mindfulness.

How often you should do yoga for weight loss?

losing weight can be a long-term process and it requires your dedication. You can reach your desired body shape and weight if you use every tool at your disposal and yoga is one of them. Practice intense and active moves at least 3 to 5 times in a week and for at least one hour. On the other days you can do more relaxing and gentle practices. For those who are about to start to do yoga, you can start with twenty minutes practice and go from there. Combining yoga with other physical activities can maximize your calorie burn and help you lose more weight in shorter period.

Read  more: What are the worst ways to lose weight? What you should NOT Do in order to get rid of fat pockets.

Yoga poses for weight loss

Yoga can be an effective way to lose weight and maintain a healthy weight when combined with a healthy diet and lifestyle. In this part, we want to look closer at some specific yoga poses and sequences that can be effective for weight loss.

Sun Salutations (Surya Namaskar)

A series of poses that are often used as a warm-up in yoga classes. They involve a sequence of movements that flow with the breath and can help increase heart rate, burn calories, and improve circulation.

Sun Salutations

Warrior Pose (Virabhadrasana)

A standing pose that can help build strength in the legs and core, while also promoting balance and stability. It can be practiced in different variations, such as Warrior I, Warrior II, and Warrior III, each with its benefits.

Warrior Pose

Chair Pose (Utkatasana)

A standing pose that strengthens the thighs and glutes while also engaging the core muscles. It can help increase heart rate and promote weight loss.


Boat Pose (Navasana)

A seated pose that strengthens the abdominal muscles, improves digestion, and can help tone the legs and arms.

Boat Pose (Navasana)

Twisted Chair Pose (Parivrtta Utkatasana)

A variation of Chair Pose that involves twisting the torso to the side. It can help improve digestion, increase flexibility, and tone the abdominal muscles.

Parivrtta Utkatasana

Plank Pose (Phalakasana)

A core-strengthening pose that engages the arms, shoulders, and legs. It can help improve posture, increase strength, and promote weight loss.


Practical advice for adding yoga to your daily routine

how to start yoga when overweight

If you’re looking to incorporate yoga into your weight loss journey, there are a few tips that can help make it easier to stick with your practice:

  • Start with a beginner’s class: If you’re new to yoga, it can be helpful to start with a beginner’s class or a gentle yoga practice. This can help you learn the basic poses and get comfortable with the practice before moving on to more challenging sequences.
  • Set a regular schedule: Consistency is key when it comes to any exercise routine, including yoga. Try to set aside a regular time each day or week for your yoga practice, and stick to it as much as possible.
  • Find a style that works for you: There are many different styles of yoga, from gentle and restorative to fast-paced and challenging. Experiment with different styles and find one that feels enjoyable and sustainable for you.
  • Mix it up: Incorporating a variety of yoga styles and poses can help keep your practice interesting and challenging. Try different sequences or classes to keep your practice fresh and engaging.
  • Combine yoga with other forms of exercise: While yoga can be a great way to promote weight loss, it’s important to pair it with other forms of exercise, such as cardio and strength training, for best results.
  • Practice mindfulness: Yoga is not just a physical practice, it’s also a mental and emotional one. Incorporate mindfulness techniques, such as meditation and breathing exercises, into your practice to help reduce stress and promote overall well-being.
  • Set realistic goals: Weight loss is a gradual process, and it’s important to set realistic goals for yourself. Instead of focusing solely on the number on the scale, focus on how you feel in your body and the progress you’re making in your practice.

The benefits of yoga for weight loss and overall health

Yoga can be a powerful tool for weight loss and overall health. By promoting mindfulness, reducing stress, improving digestion, and building strength and flexibility, yoga can help you achieve your weight loss goals sustainably and holistically. Besides, Yoga is probably one of the best methods to increase calorie burn for individuals that might have problems doing more intense workouts. For instance women who want to lose weight after pregnancy can use Yoga to jump start their journey.

The benefits of yoga for weight loss and overall health

Additionally, yoga can help improve overall well-being by reducing anxiety, improving sleep, and promoting a positive body image. Whether you’re a beginner or an experienced yogi, incorporating yoga into your weight loss journey can be a transformative experience, helping you not only achieve your desired weight but also to cultivate a deeper connection to your body, mind, and spirit.

So, whether you’re looking to lose a few pounds or just feel better in your skin, consider giving yoga a try and see the benefits for yourself.

5/5 - (1 vote)