The practise of yoga supports physical, mental, and spiritual development, that allows you to create the best version of yourself. Yoga may also be an effective tool to help you lose weight, especially the more active forms of yoga. While yoga isn’t traditionally considered an aerobic exercise, intense styles of yoga help you burn the extra calories. Runali Bajaj, an expert on Hatha Yoga, Ashtanga Yoga and Acupuncture discusses different Yoga Asanas for losing weight.
Ashtanga, Vinyasa, and Power yoga are examples of physical types of yoga. Vinyasa and Power yoga are usually offered at hot yoga studios. These types of yoga help you to burn calories. Practising yoga may also help you develop muscle tone and improve your metabolism. Restorative yoga is also effective in helping to lose weight, including abdominal fat.
Yoga and mindfulness
Yoga practice helps to develop mindfulness, in order to resist unhealthy foods and comfort eating. Yoga practitioners also tend to become more in tune with their bodies and immediately notice, when their stomach is full. Since it is advised not to practice yoga on a full stomach, you may tend to make healthy eating choices before doing yoga. Since after a yoga session, you may crave for fresh unprocessed foods, you may consider chewing each morsel thoroughly and slowly, which can lead to less consumption of food.
Practice yoga as often as possible in order to lose weight. You can do a more active, intense practice at least three to five times per week, for at least an hour. If you are a beginner, start slowly and gradually build up your practice. This allows you to build up your strength and flexibility and prevent injuries. If you don’t have time for a full class on certain days, do a self-practice for at least 20 minutes. Allow yourself one full day of rest each week. Combine your yoga practice with activities such as walking, cycling, or swimming for added cardiovascular benefits.
Do at least 10 Sun Salutations. You can increase the intensity by holding some of the positions for longer periods or by speeding up the pace. While standing, inhale as your lift your arms overhead. Exhale as you swan dive down into a Forward Bend. Get back into Plank pose. Hold this position for at least five breaths. Drop your knees down and lower your body to the floor. Extend your legs, turn the tops of your feet to the mat, and place your hands under your shoulders. Inhale to lift partway, halfway, or all the way up into Cobra pose. Then push your body upwards into Downward Facing Dog pose. Hold this pose for at least five breaths. Get back into a Forward Bend. Then inhale to lift up your arms overhead. Exhale and lower your arms back down by your body.
This pose engages your whole body, especially your core, and helps to reduce stress. Sit on the floor with your legs together and extended in front of you. Bend your knees and lift your feet. Extend your arms parallel to the floor. If you can, straighten your legs while keeping your torso lifted. Hold this pose for 30 seconds. Repeat at least five times.
Spend 10 to 20 minutes doing variations of Plank pose. From tabletop position, lift your heels. Bring your body into a straight line. Engage your core, arm, and leg muscles. Hold the pose for a minute.
It is advised to make small, gradual changes and set modest goals so that you are more likely to stick to them. As you deepen your practice and your awareness, you may find yourself to lose weight easily.