Want to lose extra weight but in a non-tiring way? These exercises will help.
Yoga has spread across the globe in the last century so much that there is a huge demand for yoga classes that people prefer over the regular gym.
It has a popular choice among people of all age groups that seek to get their body fit and mind healthy.
Let’s learn about some of the best exercise for weight loss, to get you in shape without much hassle!
Yoga for weightloss
The popularity is of Yoga is legit as has immense benefits for all that you seek in life. Yoga provides techniques to calm your mind and nourish and strengthen your body. When paired with a healthy dosha-specific diet, it can even help you shed extra weight and various other health problems can also be reduced with yoga, confirm studies.
Yoga also helps in relieving day-to-day problems like-
- Back pain
- Bad posture
- Lack of confidence
- Toning muscles
- Flat feet
- Lack of control in life
- Weakness
- Disturbed sleep patterns
- Weak metabolism
- Stress and anxiety
Before we move on to the poses for weight loss, it would be important to tell you the meaning of Yoga is not limited to just a form of exercise.
Though ‘yoga’ is commonly used to denote the poses by people who are solely after the physical benefits that it provides but poses are only one of the parts of the entire yoga practice. You may learn more about the true essence of yoga, here.
When it comes to self-improvement, it’s always better to start today than tomorrow!
So, warm up your body and get ready to practice some of the easiest beginner’s level yoga poses!
Yoga for weight loss for beginners
When you try these poses, it is advised to focus your mind and senses in the present moment and on your body. Feel your body’s muscles move as your swift changes position.
If you are overweight, these poses will be easy for you to practice without losing your breath. You can even do these yoga poses at your own pace, there’s no hurrying, just enjoy the process and concentrate on nothing else.
What do you need?
A yoga mat (or any comfortable cloth/mat) and a mind full of enthusiasm.
Tadasana – Mountain Pose
Steps
- Come in a standing position. Keep your feet a few inches apart, in order to balance your body weight. Keep your back straight and hands loosely rested on both sides.
- While breathing in, start lifting your arms up from the sides. Touch both your palms above your head as shown in the picture. As you lift your hands, simultaneously raise your heels so that you are on your toes now. Stretch your spine as if you are reaching for the sky.
Tip: Take wall support behind your back if need be.
- Hold this position for a few seconds. Exhale as you gently lower your arms and come back on your feet.
- Repeat 5 times.
Benefits
- Good for mental focus.
- Gives your whole body a good stretch.
- Releases spinal tension.
- Strengthens abdominal muscles.
Contraindications
- Do not overdo it.
- Do not perform if you have an ankle or foot injury.
- Do not raise heels if you do not feel comfortable at first. You may do it once you start to gain balance in your body.
Adho Mukha Svanasana – Downward Facing Dog Pose
Steps
- Stand on your four limbs (like a dog). Your palms and knees resting on the mat and your torso lifted up, parallel to the ground.
- Keer your feet on the mat and lift your knees. Your entire body weight is now on your feet and palms. Your body is bending only from one place i.e. pelvis region and your legs, torso and arms are straight, forming a triangle with the ground.
- Stretch your arms forward and lift your hips as high as you can making an inverted-V shape.
- Your arms should be close to your head and touch your ears.
- Keep your head in a straight line with your spine.
- Hold the position for a few seconds then lower your body and knees and gently come back to the first position.
- Take a few deep breaths and repeat this asana for 4-5 times.
Benefits
- Oxygen supply to the brain.
- Relaxes spine.
- Reduces abdomen fat.
- Tones waist and abdomen
- Burns calories
Contraindications
- Always for warmup before this pose.
- Do not do if you have a back, ankle, or wrist injury.
- Do not do if pregnant.
- Avoid if you have a hernia.
Utkatasana – Chair Pose
Steps
- Stand straight with a foot distance between your feet.
- Stretch your hands up as shown in the picture. Breathe in.
- Exhale as you bend your knee to bring your hips a little lower, in a chair-like position.
- Keep your things parallel to the ground.
- Hold this position for one minute and keep breathing normally.
- Gently stand up and lower your arms to come back to the starting position.
- Repeat it 3-4 times.
Benefits
- Reduces thigh, waist & arm fat.
- Strengthens gut organs.
- Tones abdomen.
- Stimulates heart and diaphragm.
Contraindications
- Avoid if you have knee problems.
- Avoid if you have low blood pressure.
- Avoid if you have a backache.
Setu Bandha Sarvangasana – Bridge Pose
Steps
- Lie down on your back. Keep your legs straight and arms rested on both sides touching your legs.
- Bend your knees, bringing your feet close to your hips. Keep feet slightly apart, almost 1 foot. Place your palms facing downwards on the mat.
- Inhale and lift your torse with the support of your feet. Touch your chin to your body.
- Lift your torso as high as you can. Hold your ankles with your hands to gain more support and stability.
- Hold this poses for a few seconds.
- Breathe out as you bring your hands to your side and lower your torso and come back to the first position.
- Repeat this 4-5 times.
Benefits
- Strengthens back muscles.
- Reduces high and abdominal fat.
- Stimulates digestive system.
- Improves metabolism and blood circulations.
- Increases flexibility.
Contraindications
- Avoid in arm, neck, shoulder or spinal injury.
- Avoid if pregnant.
Vrksasana – Tree Pose
Steps
- Stand up straight on the mat. Feel your feet firmly resting on it and keep your weight evenly distributed.
- Shift your weight on the right foot as you lift your left foot, bend your left knee and bring the sole of your left foot high onto your inner right thigh, so that your left heel is placed near your crotch.
- Press your left foot on the inside of your right thigh. Your right leg will be straight but slightly tilted to keep your body weight balanced. Keep your torso straight.
- Keep gazing in front of you. And joining your above your head as in the picture.
- Hold this pose for about 30 seconds to 1 minute and keep breathing normally and deeply.
- Breathe out as you come back to step1.
- Repeat 4-5 times.
Tip: Take the support of a wall behind you if need be.
Benefits
- Strengthens the arches of your feet.
- Provides balance
- Reduces fat from arms and legs.
- Stretches abdominal muscles
Contraindications
- Do not try if you have knee problems.
- Avoid if you have a hip injury.
Best time to do yoga for weight loss
Always be relaxed before you perform yoga. They yield the best result when you are practicing these poses mindfully and with enthusiasm.
Remove all distractions by little meditation of simple breathing techniques.
Pranayama will help you reach a point of complete and utter relaxation, where all your worries melt away.
Generally, in the morning your mind and body are fresh and well-rested. That is why it is the best time to practice yoga and meditation. It also helps you set a positive tone for your entire day and energizes you for the hectic day ahead.
However, if you are completely unable to fix a morning schedule for yoga, you can do it any time of the day, just keep a few things in mind and you make these simple poses your best exercise for weight loss.
Weight loss yoga tips for beginners:
- Do not perform yoga poses at least until 3 hours after the meal, except Vajrasana, that aids digestion.
- Do not overdo yoga and stop immediately if you feel uncomfortable.
- Avoid jerky movement, the transformation should be slow and gradual for the beginners.
- Always warm up with simple poses before moving to difficult ones.
- Wear fitted but comfortable clothes.
- Choose a healthy organic diet plan that promotes weight loss. It should be based on your dosha type.
- Do not obstruct your natural urges or urinate or thirst or bowel movements while doing yoga. Therefore, it should be performed in the morning after relieving yourself and showering.
- When your get comfortable with these poses you can try advanced yoga poses for weight loss.
- Don’t forget to breathe properly, deeply, and at the right time while changing stances.
- Be consistent with your efforts and diet restrictions.
Key takeaways
Yoga is a great way to keep yourself physically and mentally healthy. However, for a beginner, it can still be a little confusing to perform these best exercise for weight loss, even though they are quite easy. Therefore, an expert’s supervision is recommended without whom there is a possibility of physical injury.
These poses alone will not help you lose weight, you will also need to make a healthy diet and lifestyle intervention for yoga to work, as is the case with all other exercise forms. Your should keep challenging yourself once you master the easy poses and move on to slightly more advanced poses that help you lose weight more easily.
FAQs
Cardio and Aerobic burn the most calories and fat. For those who want to enjoy the pace and don’t want to lose breath in 5 minutes, SuryaNamaskar is the best exercise for cutting fat. One suryanamaskar has the power of 12 yoga poses that helps in toning and stretching your entire body and improving metabolism, thus cutting more fat. However, you should always warm up with easy poses before doing exercise to avoid injury.
Low-fat diet + Exercise, it could yoga, aerobic, dancing or cardio. Cut down unhealthy fats, no sugar, low carbohydrate diet, and drink plenty of plain water. Do not forget to take proper rest. If you do this you’ll see noticeable changes in body weight in only one week. You may try this low-fat 7-day diet plan for weight loss.
Along with the healthy diet restrictions, you should do these best exercise weight loss that specially focus on burning belly fat.
- Trikonasana
- Virbhadrasana
- Ardhamatsyenrasana
- Paschimottanasana, find these poses, here.
You may also try these natural ayurvedic tips to burn belly fat home. If you are unable to lose weight even after trying so many things then you should get a check-up for any underlying metabolic disorders. PCOS in women and insulin resistance in both men and women can make it difficult to lose weight.
Walking our the best exercise to lose weight. It refreshes your mind, improves blood circulation, and releases stress, both physical and mental. If you can’t do any other exercise, walking is the best for you, you can even do jogging or run to increase the calorie burn.
