Expert Advice  ⁄  yoga  ⁄  Yoga for Weight Loss: A Guide to Basic Yoga Poses
Yoga for Weight Loss: A Guide to Basic Yoga Poses
Yoga weight loss - PursueIt

Are you looking to get fit while also improving your mental well-being? Yoga may be the perfect solution.

This popular form of exercise offers a wide range of physical and mental benefits, including increased flexibility, muscle strength, relaxation, and calorie-burning power. In this article let us explore how you can yoga for weight loss.

Some types of yoga, such as vinyasa and power yoga, involve high-intensity flows and can help boost your heart rate and metabolism, making them particularly effective forms of yoga for weight loss.

In addition to its physical benefits, yoga can also help reduce stress and promote relaxation, which can be helpful for weight management. Stress can sometimes hinder weight loss and lead to overeating or unhealthy food choices.

With yoga, you become more aware of your body and attuned to its requirements. In yoga classes, it is common for yoga instructors to advise students to take a moment to pay attention to their breathing, body movements, and internal cues as they are performing a routine.

Yoga poses (or) asanas for weight loss

Numerous yoga poses can help you in your weight loss journey. It is important to choose poses that are suitable to your skill level and experience. We have compiled a few that are easy to perform and incorporate into any fitness routine for beginners.

They can be effective in building strength and increasing cardiovascular activity, to aid weight loss over time. As you progress and become more comfortable with your practice, you can explore more complex poses to add to your routine. You can also consider joining yoga classes or hiring a private yoga instructor to help perfect the form and create new routines.

The following yoga poses are relatively easy at face value, but you can challenge yourself by holding the pose for a longer time. You can start with 30 seconds or a shorter duration and slowly build strength and endurance. You may also increase the number of repetitions of each pose.

  • Plank (or) Chaturanga Dandasana

Planks - PursueIt

The plank pose helps you strengthen your core and upper body, including your arms, shoulders, forearms, wrists, and hands. Regular practice of the plank pose can also improve your balance, flexibility, and metabolism.

To do this pose, you should rest your palms and toes on the floor while balancing your body in a straight line.

Begin the pose by kneeling on your yoga mat. Your wrists under your shoulders and your knees under your hips. Extend your foot to the back, one at a time, and pull back your torso gently. Now your wrists should be under your shoulders and your core engaged. You should make a straight line from your head to your heels.

  • Boat pose (or) Navasana

The boat pose strengthens your hips, core, and lower back muscles. Practicing this post can improve your posture, balance, and even digestion.

To do this yoga pose, rest on your sit bones and use them to balance your upper body and your extended legs in a boat-shaped position. You can extend your hands towards your feet or parallel to the ground.

Begin this pose by sitting on the yoga mat with your legs extended straight in front of you. Lean back a little, keeping the back straight, and bend the knees to lift the feet off the floor. Balance yourself on your sit bones. Gradually straighten your knees to raise your feet in the air.

You can increase the intensity by bringing your back and leg closer to the floor. The easier variation would be to keep the leg bent and the shin parallel to the floor.

  • Downward-facing dog (or) Adho Mukha Svanasana

Downward-facing dog or Adho Mukha Svanasana

The downward-facing dog pose is both a stretch and a strengthening pose. It improves posture, circulation, balance, and overall flexibility. It is a relatively simple pose than the previous ones, and hence it can be held much longer even by beginners.

This pose takes the form of an arching dog, except the face is downward and the back straight.

You can begin by resting on your hands (palms down) and knees. Have the hands not directly below your shoulder but a little in the front. The straight thighs should ensure the knees are directly below your hips.

Lift both knees from the floor to slowly extend the legs straight. It will lift your buttock toward the ceiling. Ensure your back is straight and not sagging.

Ensure you do not lock your knees. You can increase the intensity by stretching both heels toward the floor. The post should look like an inverted V.

  • High lunge (or) Ashta Chandrasana

High lunge builds overall strength and balance. It also improves gut health and digestion.

In this pose, one leg extends to the back, and the other bends at a right angle at the knee to support the torso. Your back should be slightly arched back with both arms extended upwards.

Begin by bending your right knee and stepping the left foot back on the mat. Reach far back so that your right knee forms a right angle. Look forward, tighten the left thigh, and push it upwards as you stretch your heel toward the floor. It should naturally curve your back a bit. Bring both your hands upwards with the arms close to the ears.

Repeat it by changing the leg, left leg forward, and right at the back. In the easier variation, you can lower the knee at the back.

It is important to note many yoga poses can benefit weight loss when supported by a healthy and balanced lifestyle. We have listed these asanas since they offer minimal strain for beginners and provide a variety in the range of engagement and motion required.

Explore the exercise, take yoga classes, consult a yoga instructor and find easier or harder poses or variations depending on your abilities.

If you are looking to join a yoga class in Dubai or to hire a private yoga instructor, get in touch or explore PursueIt. We have a range of yoga classes in Dubai for all ages and skill levels.