Yoga has been around for thousands of years, and it’s earned its place as an exercise practice because of its incredible health benefits, including stress reduction, strength building, and flexibility. But if you really think about it, can yoga really help you lose weight? The answer is yes! Just follow these simple tips to start using yoga to shed pounds from your body.
The benefits of yoga
A lot of people think that you can’t lose weight with yoga. And it’s true, you probably won’t burn many calories during a 45-minute yoga class—and that’s part of what makes it so appealing for weight loss! Don’t get me wrong: The point of yoga isn’t necessarily to get fitter or stronger. You can practice and enjoy yoga without losing weight. But if you want to drop some pounds, there are other benefits of yoga that can help make your weight-loss journey easier. That’s why we put together our guide on how to use yoga for weight loss. It covers everything from posture correction (i.e., getting rid of those hunchback shoulders!) to breathing techniques that support a healthy metabolism. We also include five DIY home workouts using things like blankets and chairs instead of expensive equipment!
Yoga will help you lose weight. But only if you do it right
You can use yoga poses, like child’s pose and downward facing dog, for weight loss. Simply put, yoga is a powerful exercise system you can use for weight loss because it gives you a full-body workout. In addition to using yoga poses as a way to lose weight, you may also want to experiment with different variations of these ancient exercises. Try out Hatha or Kundalini—both are active forms of yoga that require more breathing and movement than traditional hatha yoga but still deliver incredible results. If you prefer a slower practice, try gentle or restorative yoga to create space between your body and mind; aim for several long sessions per week if possible. And always remember: when learning how to use yoga for weight loss, consistency matters most! So get your mat ready and come back daily (or at least three times per week) so we can show you how some key postures can help melt away belly fat!
The best part about yoga is that you can do it anywhere.
There’s nothing fancy about yoga; all you need is a mat and some space. The flexibility of yoga makes it easy to fit into your schedule, and you can do it at home or at work whenever you have a few minutes. Even better: Many yoga poses can be done in a seated position, meaning that even if you are disabled or pregnant, you can still use yoga for weight loss. Moreover, there are specific moves within yoga such as child’s pose that aid in blood circulation and digestion, both of which support healthy metabolism and weight management. Once you figure out what works best for you, share it with others! I would love to see more videos of people doing various forms of yoga online—share what works for you with others!
Why yoga helps with weight loss
For people struggling with weight loss, yoga helps by building muscle mass and increasing metabolism. Like strength training, a regular yoga practice can help you lose weight in several ways: It builds lean muscle mass, boosts your resting metabolic rate and helps you maintain a healthy body composition. Regularly doing core-strengthening poses will make sit-ups easier when you need to strengthen your abs for another reason—say, for example, because you want to lose weight. And while it’s true that your heart rate increases during many of these asanas (poses), you’re often told to hold them for only 10 or 20 seconds before relaxing again into restorative poses or savasana (corpse pose). And unlike traditional cardio exercise, such as running or cycling, you don’t typically build up lactic acid.
What poses should I use for weight loss?
If you’re looking for a simple way to lose weight, yoga is one of your best bets. As with many other physical activity regimens, though, it takes more than simply showing up for class every day—it’s about adding mindfulness and making lifestyle changes. Here are some poses that can help you achieve greater results when trying to lose weight through yoga Adho Mukha Svanasana (Downward-Facing Dog Pose) Place your hands on your mat under your shoulders with palms facing down. Bend your knees and send them back, so that only your feet touch the ground. Engage in a mild toe grip; press into hands and feet evenly to distribute weight across both limbs. Lift hips up high from thighs, rolling belly toward spine in an effort to straighten spine as much as possible.
When and how often should I practice yoga for weight loss?
A good rule of thumb is 2-3 times a week, but it depends on your fitness level. If you’re fairly active and exercising on a regular basis, two classes per week should be more than enough to get started. For those who are inactive, we recommend 3-4 sessions a week so that your body has ample time to adjust. Depending on how you feel after each session, you can decide how much yoga is right for you. As with anything else in life, listen to your body; even if it says: more.
Not getting what you hoped?: It’s possible that as time goes by, yoga just isn’t doing all it said it would—the pounds haven’t quite melted away like they seemed when you first felt into downward dog.
How does yoga improve my metabolism?
Every time you work out, your body burns calories. The more intensely you work out, like with a high-intensity run or weight lifting session, the more calories you’ll burn. The more lean muscle mass you have, known as muscle mass density, or MMD for short, and that goes hand in hand with losing fat. This is one of yoga’s best benefits—it helps you maintain (or gain) lean muscle while burning fat. And some research suggests it can improve metabolism by three percent after just eight weeks of practicing regularly.
Yoga makes me hungry. Should I eat before practicing yoga?
In general, yoga is a low-impact workout, meaning you burn fewer calories during practice than you would if you were running or doing high-intensity interval training. But that doesn’t mean a calorie deficit is inevitable for those who practice yoga. It just means it might take some additional work to make up for lower caloric output. (That said, yoga may affect levels of hunger hormones after practice in people with diabetes and heart disease.) You can also try adjusting your schedule to eat before class rather than after; according to one study , an hour after eating breakfast, levels of ghrelin (the hormone responsible for stimulating appetite) are higher—which may make it more difficult to stick with healthy habits . Another study suggests eating something small but calorically dense (such as peanut butter on celery sticks) around one hour before class.