Yoga Poses for Weight Loss. Beginner’s Guide
Do you know the roots of yoga? Where it comes from and how! The roots of yoga are from ancient times. The practice of yoga emerged thousands of years ago. Yoga was invented in India and accepted in many countries all over the world. It developed the principles of flexibility, strength, breathing, body maintenance, enhanced or boosted mental health, and many others. From ancient times, it is considered that yoga is called the collection of a group of spiritual followers or disciplines. Yoga is a series of different movements that are designed to raise elasticity, power, and energy. (1)
The word yoga is mentioned first in the earliest holy manuscript “RIG VEDA”.
The Role of Poses in Yoga
Certain postures in yoga make the basis of yoga practice and provide all the benefits. Such as increased blood flow, flexibility, and lowering blood sugar levels.
When it comes to the benefits of yoga in weight loss, it may help you to curb your craving or overeating, burn calories, improve happiness, boost muscle mass, manage stress, and boost metabolism. All these elements can help in sustainable weight loss.
Nowadays, everyone seeks weight loss tricks. As everyone has an abundance of work to do but very little time. This exercise plays the main role in losing weight. Burning calories or generating sweat can lead to burning fat. Many researchers stated that practicing physical activities are good for health. It is not mandatory to do it for a whole day. Just giving an hour or half an hour of your free time may give you better results.
If you don’t have much time and money to pay for heavy exercise or a gym subscription, you can easily go with yoga. This will take less time and provide you with many benefits. You can do it at any time morning, evening, or noon whenever it is convenient for you. Yoga is the most popular weight loss tip all over the world. There are some yoga tips are given in this article that may help you with health issues.
In the beginning, you may not have a flexible body but slowly and gradually your body gets to accept the changes. There are many yoga therapies, some cure disease, some cure mental health, and others help you in weight loss.
Your weight loss issue depends upon your enthusiasm and aptitude to lose weight. To get the most effective results make a strategy or a goal. You can set a goal of a month or can according to you. So that you’ll stay focused and keep on track and get effective and efficient results. You can get better output within a month if you stay reliable to your weight loss goals.
In this article, we are going to know the effectiveness of yoga on our health and body and the most desirable yoga types that directly work on weight loss. Most researchers found that people who are engaged with yoga have resulted in healthier, disease-free, and sustained bodies than others who aren’t.
Effectiveness of Yoga
Weight Loss and Yoga Practicing
Many different types of yoga consist of physical body movements. Energetic and powerful yoga is the best and protects you from gaining weight and burns many calories. Yoga is not specifically termed aerobic exercise but is more energetic than others. Yoga like VINYASA, SUN SALUTE, ASHTANGA, and POWER YOGA POSES are some examples of yoga types that help in weight loss.
You can do yoga by yourself, you can hire a professional yoga teacher, or can join online classes for yoga. Mostly, power yoga poses and vinyasa yoga are provided at yoga studios to a large number of practitioners. That can make your body flexible, boost metabolism, and muscle mass, and burn extra calories.
Yoga makes people feel more energetic, strong, spiritual, and healthy. It makes promises to people who feel yoga forms are difficult. It ensures people the best results.
The results are loss of weight, improved happiness, burning calories, and reduced stress. Moreover, it helps you curb the problem of overeating and resist your calorie intake.
Don’t forget to count your calories. That will also help you to stay focused and motivated on your weight loss goal. That is how much you reduced calories in a day or week. How much needed to be burned? Avoid weighing yourself directly after yoga. Try after some time and weigh every day.
How Frequently Do Yoga?
Do yoga as frequently as you can. So that you can burn more calories. If you are a beginner, you can start with less time. Start doing 10 to 15 minutes a day, slowly and gradually increasing your time as per your ability to do it. This makes your body more flexible and gives strength. Must be sure to take a full day’s rest once a week and relax your body.
You can do yoga according to your goal setting. But if you do see not many good results you can make changes in your goal as given in this article. You can practice at least 5 days for about 30 to 60 minutes per week. Together with yoga practice, you can do further activities also such as cycling, walking, and swimming for extraordinary benefits. (2)
If you have time for yourself and want extremely good results, you should hire a personal yoga professional or can join yoga classes. Balance out your activities of yoga with Hatha and restorative classes which are more comfortable and moderate. That would be a great option. Isn’t it? It’s just your matter of choice.
Types of Yoga Popular for Weight Loss
Ashtanga Yoga
Ashtanga yoga is the most popular worldwide. Regularly practicing yoga improves your health, attention, and immune system, encourages gratitude, and disease resistance making a body full of flexibility, and strong. It helps in reducing your stress level, and anxiety especially in reducing your weight loss. It gives you inner peace and liberates all your strain, enhancing your internal organs.
Try to do ashtanga yoga every day.
A list of some splendid reimbursements for doing ashtanga yoga is as follows:
- It burns calories and loses weight
- It boosts your metabolism and stamina
- Reduces stress, blood sugar level, cholesterol
- Enhanced blood sugar level, immune system, blood pressure
- Promote nervous system, detoxification
- Provides relaxation
- Boost mental health
- Reduce overeating and curb the craving to eat more
- Self-awareness
- Raise sleep timing
All these benefits you can grab easily if you do yoga regularly. There are many other advantages you can feel in yourself. You can add a healthy yoga diet for better results.
As a beginner, you may face some problems. Must be aware to protect your body from injuries or pain. If you feel like seeking any aid you can get a trainer in the starting only. As you practice regularly, you’ll get to know much about every aspect. Only with the help of an instructor will he make your learning easy and provide you with better guidance and corrections. Just do it according to your capacity. Don’t try so hard.
Vinyasa Yoga
Vinyasa yoga is connected with some hard poses joined with the breathing process. If you go with the vinyasa yoga poses it will give you better results in weight loss. This yoga requires strength in poses like push-ups, balancing poses, warrior poses, and some others.
This yoga doesn’t make your body filled with muscles. But still, it is enough to get some amount of muscle mass and strength that leads to weight loss. There are guidelines given for this yoga to get effective and efficient results. It is advised to practice vinyasa yoga for at least four hours per week and can do one hour per day. If you are a beginner, you can start with 15 to 20 minutes per day.
As you are growing with lean muscles, your goal of weight loss reached success without imposing any hard efforts. Along with this, you’ll be going to burn more calories without doing any work because of increased muscle mass.
Power Yoga
Power yoga is termed an alternative to vinyasa yoga. Power yoga is also emphasized to boost your strength and stamina. Power yoga is also a brilliant kind of yoga for losing weight and burning calories without making any hard efforts. Power yoga seems like the aerobics class that gives more relaxation without any hard poses and focuses more on taking in oxygen.
Power yoga makes a person work on different poses and move to the next. All the poses in power yoga go hand in hand not separately. Power yoga is the fastest form of yoga that links your body with breathing and motions together. (3)
Poses of Power Yoga
- Bow pose
- Side stretch pose
- Eagle pose
- Wind releasing pose
- Downward facing dog pose
- Cobra pose
- Boat pose
Sun Salutation Yoga Pose
Sun salute yoga is the most effective and popular yoga that contains 12 yoga poses. A round of sun salute yoga can burn about 12.69 calories from an average body. The best point is, that as you increase your rounds and timing, the number of calories you burn also increases.
