When it comes to workouts that are both good for the mind and the body, yoga seems to take the cake. Not only can it help with strength and flexibility, but it can work wonders on alleviating anxiety and reducing stress.
But, for those looking to embark on a weight loss journey, you might find yourself wondering if doing just yoga will get you results.”
Can yoga reduce weight? No doubt, the practice can be beneficial with a workout site like FlexifyMe, but can you really lose weight with yoga?
Thankfully, if you’re a yoga lover, we’ve got good news for you. Yoga can be an effective weight loss strategy.
This is especially true if you opt for practices that get your blood flowing and your heart pumping. “It is possible to lose weight by just doing yoga, but, it depends on what type of yoga you’re doing,” says Personal Trainer and Yoga Teacher at FlexifyMe.
“Generally speaking, weight loss goals will more likely be accomplished through quicker-paced vinyasa or power yoga styles that get your heart rate up. You’re less likely to see weight loss with slower-paced styles of yoga.”
It is possible to lose weight with yoga, based on the ways that it strengthens, stretches, and calms your body.
Here are the numerous ways that yoga can help you lose weight.
1. It lowers stress.
Yoga is known for its stress-busting powers. It turns out that diminished stress can have just as much benefit for your body as it does for your mind.
“Yoga can lower your stress levels by reducing the stress hormone, cortisol,” says Holistic Nutritionist and Yoga Teacher at FlexifyMe.
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2. It strengthens your muscles.
Anyone who has done yoga knows that holding those poses aren’t easy. This is because they really work your muscles.
“Yoga improves overall strength and flexibility, ultimately enhancing your other workout efforts,” says Koshal Rathore, one of the Weightloss Yoga Trainers at FlexifyMe. “The more flexible you are, the better you will be at other workouts. Yoga will open you up so [that] your muscles can work to their fullest potential, allowing you to get more out of each workout.”
3. It is aerobic exercise.
“Yoga is considered a form of aerobic fitness training, because you move the body through a series of postures for an extended period of time, rather than using short bursts of energy,” says Koshal.
“This form of training aids with weight loss. It taxes the cardio-respiratory system, making you use more energy to keep the body going. Basically, you’re expending calories at a fast rate during a more intense yoga session.”
4. It puts you in a healthy mindset
One of the most beneficial ways that you can lose weight with yoga is to tap into a healthy mindset. “Yoga starts to train the body and the mind to lead a healthy lifestyle,” says Koshal.
People who do yoga often find that they treat their body differently after doing yoga, including making better food choices, maximizing sleep, and practicing self-love—all of which can contribute to weight loss.
So, how can you ensure that you are going to shed those pounds when trying to lose weight with yoga? For starters, opt for classes that include as much movement as possible, such as vinyasa, Ashtanga, or power flow.
“The movements are typically more dynamic and the flow is a bit more athletically challenging. So the postures and sequences of the flow would involve strength and in some case cardiovascular endurance,” says Koshal.
“It will feel like a workout, not just a stretch and mind cleanse! It’s also very important to not just flop into the posture. Engage your muscles, lift and be active, and fire up your muscles.”
Additionally, you can try supplementing your yoga practice with some additional strength training and cardio.
“Since yoga is a form of aerobic training, the best pair for it is something like weight lifting, pilates, or barre, aimed at strengthening the core,” says Koshal.
“The more muscle mass you have, the higher your metabolic rate. [This] means you’ll burn more calories at rest than someone who doesn’t do any type of strength training.”
If you stick to a class with lots of movement like the ones we have within Aaptiv, there’s no reason why you can’t lose weight with yoga.
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.
