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According to Havard Medical School, there is good research that weight loss yoga workouts may help you manage stress, improve your mood, curb emotional eating, and create a community of support, all of which can help with weight loss and maintenance.
Yoga can also help you burn calories, as well as increase your muscle mass and tone. Yoga may reduce joint pain, which in turn allows you to exercise more and increase your daily activities. These are only some of the many benefits of yoga.
FlexifyMe Experts have put together a few weight loss yoga workouts you can practice that help you reduce weight.
1. Vinyasa Flow
Vinayasa is the most actively moving form of yoga which aims to sync the breath and body into a dance-like flow. Vinyasa flows tend to be the best cardiovascular workout of all yoga styles because you are getting the heart rate up through a nearly continuous stream of movements.
Unlike Hatha yoga, you don’t hold poses for very long or stop to rest between poses. The goal is to maintain constant movement.
2. Ashtanga (Power Yoga)
Ashtanga or power yoga is a highly structured version of Vinyasa. Power Yoga follow a traditional series of postures that is more or less the same every time. This is the best style for yogis who want a predictable structure to their workouts.
Ashtanga is a great rigorous sweaty workout for anyone looking to burn calories and lose weight. However, it is important to push yourself a little farther every time in order to avoid stalling your fitness goals. The body naturally acclimates to doing the same workouts over and over, therefore the predictability of Ashtanga could actually lead to less calories burned as your muscles become accustomed to the poses.
To remedy this, focus on squatting deeper in Chair Pose or Low Lunge every time, for example. You can also look into taking longer 90 minute classes once or twice a week. You will need to push your limits to work toward weight loss, but there is no denying that Ashtanga yoga will make you sweat your butt off and melt off a lot of calories in the process.
3. Bikram & Hot Yoga Variations
Like Ashtanga, Bikram follows a set sequence of poses (26 to be exact) but the sequence is different from Ashtanga and the classes are heated to a sweaty 105°F and 40% humidity.
Bikram classes are 90 minutes long and highly structured. This is where you will find the most hardcore yogis and athletes who are really looking to build some muscle and burn major calories.
Bikram is not for the faint of heart- you should be ready to sweat, stretch, and shake (because your muscles are working so dang hard) like you never have before. Anyone who thinks yoga can’t be a calorie-burning workout will change their mind after just a single Bikram class.
Keep in mind that there are many other types of hot yoga styles that are similar to Bikram but follow their own sequences and guidelines. Any of these high intensity, incredibly challenging classes will surely get you up into that 600 calories per hour range as long as you try to stay engaged for the whole duration of the practice.
The Bikram sequence engages all major muscle groups and works out the whole body.
With the help of a professional yoga coach, you can get a scheduled routine that will help you achieve all your body goals and as well lose weight. Get yourself a Free DEMO Session with a weightloss expert, or read 4 Ways Yoga Can Reduce Weight from our Weightloss Yoga Expert.
Commonly Asked Questions for weight loss yoga
What to eat after yoga for weight loss?
You can have a nutritious snack after yoga. It could be scrambled eggs and toast or a smoothie with nuts and fruits. Vegetable salad with soup also makes a good meal after a yoga session.
How does yoga help in weight loss?
Yoga works on the mind and body. People who practise yoga develop a better sense of when they are hungry, tired, or feeling full. Also, yoga may help increase one’s metabolic rate, which leads to burning more calories.
How often should I do yoga to lose weight?
Consistency is key when it comes to yoga and weight loss. Aim for 3-4 yoga sessions per week, targeting at least 30 to 60 minutes each. However, individual needs vary, so listen to your body and adjust your practice accordingly. Shorter, daily practices can be effective, and remember to take rest days for optimal recovery.
Here's a breakdown based on your experience level:
- Beginners: Start with 2-3 shorter sessions (20-30 minutes) per week, focusing on gentle styles like Hatha or Yin Yoga. Build your foundation gradually before increasing frequency or intensity.
- Intermediate: Aim for 3-4 sessions per week (30-45 minutes), exploring diverse styles like Vinyasa or Power Yoga for more calorie burn.
- Advanced: You can practice 4-5 times per week (45-60 minutes), incorporating higher-intensity styles or challenging sequences.
Platforms like Flexifyme offer a wide range of classes for different levels and time commitments, making it easy to find the perfect practice for your needs. Remember, it's about building a sustainable habit, so choose a frequency that fits your lifestyle and motivates you to stay consistent.
How to do yoga for weight loss?
The first step is to find a good instructor. Flexify Me has qualified, trained yoga instructors on the platform who can guide you and create a weight loss plan. The classes can be scheduled as per your convenient time slots.
Which time is best for yoga for weight loss?
Morning yoga practice is ideal to achieve maximum benefits. Practise 3-5 times a week for results.
How to do yoga at home for weight loss?
Weight loss yoga can be done at home or through online platforms such as Flexify Me. Or, you can have a yoga instructor come home and teach you. Along with the asanas, the yoga teacher will also guide you on diet tips for weight loss
Which yoga app is best for weight loss?
For a comprehensive yogic solution for weight loss, you can put your trust in Flexify Me. It’s a one-of-a-kind application that connects you to various yoga experts to get a customised yoga regime for weight loss.
Can you lose weight with yoga?
Yes, you can definitely lose weight with yoga. The yoga asanas are specific for each part of the body. Regular practice under the guidance of a yoga trainer will help with weight loss. Yoga also helps tone the body and develop firmness, so overall, the person develops agility and does not appear overweight.
Which yoga is best for weight loss?
Ashtanga, vinyasa, and hatha yoga help with weight loss. Power yoga can be quite effective, too, but only under strict guidance.
Is 30 minutes of yoga a day enough to lose weight?
Indeed, even 30 minutes a day of yoga can be beneficial. What is important is to be regular and practise at least 4-5 times a week, if not more.
Can yoga burn belly fat?
Yes, yoga can help reduce fat. Consult the yoga trainers on Flexifyme, who can suggest specific exercises to help reduce belly fat. Diet and portion control also has to be practised for better results.
How can I reduce my tummy in 7 days?
There are specific yoga poses, such as warrior pose, cobra pose, chair pose, etc., that directly target the belly. However, they should only be guided by an expert yoga practitioner, and losing a tummy depends on the uniformity of practice and bodily metabolism.
How effective is yoga for weight loss?
Although weight loss depends on a person’s age, lifestyle, and diet, it has been found that regular yoga practice and a healthy diet can help lose up to 3-4 pounds of weight in 3 months.
What are some beginner-friendly yoga poses for weight loss?
- Mountain pose (Tadasana): This seemingly simple pose strengthens your core and improves posture, a foundation for weight-loss efforts.
- Downward-facing dog (Adho Mukha Svanasana): This full-body workout strengthens your arms, core, and legs, boosting metabolism.
- Plank (Chaturanga Dandasana): Similar to downward-facing dog, plank engages core and upper body muscles, promoting strength and fat burning.
- Warrior II (Virabhadrasana II): This standing pose opens hips, strengthens legs, and improves balance, contributing to weight management.
- Cobra (Bhujangasana): This gentle back-bending pose strengthens back and shoulders, promoting flexibility and improved posture.
Remember, listen to your body and modify poses as needed: Focus on proper form and breath awareness rather than pushing yourself beyond your limits.
How to do power yoga for weight loss at home?
Power yoga helps burn calories, and it is like doing a cardio session. Like any other yoga style, you can easily do it at home. The only things required are a yoga mat and a device. Connect with a good yoga instructor through apps like Flexifyme, and you will be on your weight loss journey.
What are the benefits of Vinyasa yoga for weight loss?
Regular practice of Vinyasa yoga helps with high-calorie burns and muscle building. This effectively leads to weight loss.
How can I modify yoga poses for my limitations to maximize weight loss benefits?
Modifying poses is crucial for safe and effective weight loss with yoga. Here are some tips:
- Use props: Blocks, straps, and bolsters can support your body and allow you to access the full benefits of the pose without strain.
- Listen to your body: Don't push yourself beyond your comfort zone. If a pose feels uncomfortable, modify it or take a break.
- Focus on alignment: Proper alignment ensures you're targeting the right muscles and maximizing the pose's benefits for weight loss.
- Seek guidance: Platforms like Flexifyme offer classes with modifications demonstrated by experienced instructors. You can also consult a certified yoga teacher for personalized modifications.
