Yoga for Weight Loss - Types and Exercises

Yoga classes for weight loss

The concept of yoga comes from Indian culture. It includes spiritual practices and physical exercises with the aim of attaining a sublime state or nirvana for a person.

Many people confuse yoga and fitness because they see it in training plans. But these are different directions: Yoga affects both the body and the mind.

Effects of Yoga on Weight Loss

First, intensive breathing exercises saturate the body with oxygen and accelerate the metabolism. Because of this, weight loss will be more effective.

Second, as all muscle groups are working, the whole body becomes toned and leaner.

Third, regular exercise has a positive effect on the digestive tract and stimulates the elimination of toxins and toxins. General well-being improves, appetite decreases and the skin changes.

Types of Yoga for Weight Loss

Yoga for weight loss is a great exercise for beginners.

Iyengar yoga

Suitable for those who have suffered trauma and are physically weak. All asanas are simple and static. Straps, pulleys, and supports are used.

Ashtanga Vinyasa Yoga

In this practice, asanas aim to develop strength and endurance and are therefore suitable for physically prepared people. Asanas are performed through transitions - vinyasa. In one lesson, you can burn 300-350 kcal, improve body relief and coordination.

Yoga exercises for weight loss

Kundalini yoga

Develops the respiratory system, the effect of the exercise is similar to that of aerobic training. There are many asanas for flexibility and flexion, so it won't work for heart problems. Up to 400 kcal are burned per lesson and flexibility is developed.

Bikram yoga or hot yoga

Since the birthplace of yoga is India, the gym simulates a tropical climate with a temperature of 40 degrees. Under such conditions, the muscles become more elastic and there is intense sweating. In one lesson, you can lose 2-3 kg. Although all postures are easy, this yoga is not suitable for people with heart and kidney problems.

Hutha Yoga

This is a classic form of yoga, on the basis of which other directions have emerged. The muscles of the whole body are trained at a leisurely asana pace. The effect can be compared to strength training.

Yoga exercises for weight loss

To perform all the asanas, you need to get dressed comfortably and spread the mat out. You don't need shoes, you can practice barefoot or with socks on. It is better not to exercise on a full stomach.

Boat or Navasana pose

Exercises the stomach and legs. Sit on your buttocks, raise your legs about 45 degrees, and tilt your torso back with your back straight. Extend your arms straight forward to maintain balance. The pose is similar to the letter V. Hold the asana for 30 seconds. Every time you have to increase.

Yoga Boot Pose for Weight Loss

Ardha navasana

This is a modified previous asana. Keep your hands behind your head and lower your legs a little lower. In this asana, the press is trained even more effectively.

Dog ownership or Adho Mukha Svanasana

To strengthen the back and abdominal muscles. Starting position - sit on your knees, lower your head to the floor, stretch your arms forward. This asana is called the child's pose. Get up from this position and support yourself on outstretched, straight arms, the pelvis tilts upwards, the legs are slightly bent, the back is straight. For beginners, you can bend your knees and not stretch your spine too much. In this asana, the back and leg muscles are trained and the calves are stretched. Feel the asana for a minute.

Yoga dog pose for weight loss

Warrior Pose or Virabhadrasana

We stand on the carpet with our feet together, raise our arms above our heads and connect our palms. From this pose, step forward with your right foot and bend it at a 90-degree angle. Keep your left leg in your back and straight, with your arms up. Reach for 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 the right foot, the left leg remains straight, the arms are stretched out to the sides, the body is straight. We take turns doing these poses with our legs and each time we stand for a minute. These asanas are suitable for training the leg and hip muscles.

Yoga warrior pose for weight loss

Cobra Pose or Bhujangasana

Starting position - lie face down on the mat, legs together, hands on palms at chest level, do not move elbows to one side. We lift the body up through the back and arm muscles. When the arms are straight, we freeze for a minute, legs together. In this asana, the press is trained and posture is improved. There should be no discomfort in the lower back.

Cobra yoga pose for weight loss


That is relaxation. We lie on the mat, arms and legs are stretched out, the whole body is as relaxed as possible. We throw all thoughts out of our heads and rest.

Morning or evening yoga - which is more effective

Morning yoga for weight loss is considered more effective because the body burns fat better in the morning. However, you should exercise on an empty stomach and a few hours after you wake up.

After a series of exercises, it is not recommended to eat right away - this is why most people practice evening yoga. It helps you relax and sleep. There isn't much of a difference when you practice. The main thing is regularity and diet.

Yoga or Pilates for weight loss - which is better

These two practices have a lot in common. The exercises are carried out at a leisurely pace, all muscle groups are trained and at the same time one can be physically weak.

Pilates only emerged in the 20th century and is more of a derivative of yoga. It does not have such a strong effect on breathing and affecting a person's mental state. Yoga can relieve stress and depression - it's not just asanas and physical activity.

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 or work on himself spiritually.

Can you lose weight locally with yoga?

In all yoga directions there are asanas in which certain zones are trained. However, the lessons are structured in such a way that all muscle groups are affected.

There is no area like yoga for weight loss of the abdomen. Regular exercise will help you lose extra pounds in all areas. When a person loses weight, they lose weight all over their body.

Most important thing to remember: Yoga for weight loss only helps with an integrated approach, like any type of physical activity. You should monitor your diet, get more exercise, and go to the gym at least three times a week.

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