Yoga for weight loss-types and exercises

Yoga weight loss class

The concept of yoga comes from Indian culture. It includes spiritual practice and physical exercise, with the purpose of achieving a person's lofty state or Nirvana.

Many people confuse yoga and fitness because they see it in the gym calendar. But these are different directions: Yoga is effective for both body and mind.

The effect of yoga on weight loss

First of all, during strenuous breathing exercises, the body is full of oxygen and metabolism is accelerated. Therefore, weight loss will be more effective.

Second, the entire body tightens and becomes thinner because all muscle groups are working.

Third, regular exercise has a positive effect on the digestive tract and stimulates the elimination of toxins and toxins. The overall health is improved, the appetite is reduced, and the skin is changed.

Types of yoga for weight loss

Yoga for weight loss is a good exercise for beginners.

Iyengar Yoga

Suitable for people who have suffered trauma and physical weakness. All poses are simple and static. Use belts, rollers, and brackets.

Ashtanga Flow Yoga

In this type of exercise, asanas are designed to develop strength and endurance and are therefore suitable for people who are physically prepared. Asanas are performed through conversion-Vinyasa. One lesson can burn 300-350 kcal, improving body relaxation and coordination.

Yoga exercises for weight loss

Kundalini Yoga

Develop respiratory system, exercise effect is similar to aerobic training. There are many asanas for flexibility and bending, so it is not suitable for people with heart problems. Each lesson consumes up to 400 kcal calories, and flexibility is improved.

Hot yoga or hot yoga

Since the birthplace of yoga is India, the gym simulates a tropical climate of 40 degrees. In this case, the muscles become more elastic and sweat profusely. You can lose 2-3 kg in one lesson. Although all poses are simple, this type of yoga is not suitable for people with heart and kidney problems.

Hatha Yoga

This is a classic form of yoga, on which other directions have emerged. With a leisurely pace, the muscles of the whole body are exercised. The effect can be compared with strength training.

Yoga exercises for weight loss

To perform all asanas, you need to wear comfortably and spread the mat. You don't need shoes, you can practice barefoot or wear socks. It is best not to exercise when you are full.

Boat pose or Navasana pose

Exercise the abdominal muscles and legs. Sit on your hips, raise your legs about 45 degrees, tilt your torso back, and keep your back straight. Stretch your arms forward to maintain balance. The posture is similar to the letter V. Stay in the pose for 30 seconds. Need to increase every time.

Yoga boat pose for weight loss


This is a modified previous asana. Put your hands behind your head and lower your legs. In this asana, stress is exercised more effectively.

Dog style or Adho Mukha Svanasana

Designed to strengthen the muscles of the back and abdominal muscles. Starting position-Sit on your knees, lower your head to the floor, and extend your arms forward. This posture is called the child posture. Get up from this position, leaning on your straight arms, with your pelvis up, your legs slightly bent, and your back extended. For starters, you can bend your knees and don't straighten your spine too much. In this asana, the muscles of the back and legs are exercised, and the calves are stretched. Feel the asana for one minute.

Yoga dog pose for weight loss

Warrior Pose or Virabhadrasana

We stood on the carpet with our feet together, arms above our heads, and hands together. From this position, move your right foot forward at a 90-degree angle. Keep the left leg on the back and straight, with the arm at the top. Reach out to bask in the sun. In this position, the back is stretched and the legs are strengthened.

You can do Virabhadrasana 2-the starting position is the same, we take a step forward with our right foot, keep our left leg straight, arms extended to the sides, and our body straightened. We alternate our legs in these positions and stand in each position for one minute. These poses are suitable for exercising the muscles of the legs and buttocks.

Yoga Warrior Weight Loss Pose

Cobra or Bhujangasana

Starting position-Lie face down on the mat, with your legs close together, place your hands on the palms flush with your chest, and do not put your elbows on your sides. Because of the muscles of the back and arms, we lift our bodies upwards. When the arms are straight, we will freeze for a minute, with our legs together. In this asana, the referral is exercised and the posture is improved. There should be no discomfort in the lower back.

Cobra yoga asana for weight loss


This is relaxation. We lay on the mat, stretched our hands and feet, and relaxed our whole body as much as possible. We put all our thoughts behind and take a break.

Morning exercise or evening yoga-which is more effective

Morning yoga to lose weight is considered more effective because the body burns fat better in the morning. But you should exercise on an empty stomach and a few hours after waking up.

After a set of exercises, it is not recommended to eat immediately-therefore, most people practice evening yoga. It can help you relax and fall asleep. It doesn't make much difference when to practice. The most important thing is regularity and diet.

Yoga or Pilates for weight loss-which is better

These two approaches have a lot in common. Exercise is carried out at a leisurely pace, all muscle groups are exercised, and you may be weak.

Pilates only appeared in the 20th century and is more like a derivative of yoga. It does not have such a strong respiration and influence on people's mental state. Yoga can relieve stress and depression-it is more than just asanas and physical activities.

Which is better-yoga or Pilates-everyone decides for themselves. It all depends on the goal the person is pursuing. He just wants to exercise his body or mentally exercise himself.

Is it possible to lose weight locally by doing yoga?

In any direction of yoga, there are some asanas that can exercise certain areas. However, the structure of the course makes all muscle groups affected.

There is no area of abdominal weight loss like yoga. Regular exercise will help you lose excess weight in all areas. When a person loses weight, his whole body weight will be reduced.

The main thing to remember: Yoga to lose weight is only helpful through comprehensive methods, just like any type of physical activity. You should control your diet, exercise more, and go to the gym at least 3 times a week.

By practicing asanas, you will not only become slim, but also improve your happiness and get rid of anxiety and depression.