Repose in these Poses : Yoga for Weight Loss

Losing weight brings a lot of dedication, commitment, disciplined lifestyle with it. Many of us want to lose weight, we try different diets, work outs, we circuit train and yoga too but somewhere down the lane we tend to lose hope, get bored with the training and give it up. The vicious circle goes on, and body also get tuned to these activities, the next time you hit a program – the body takes longer to break the pattern. Which means that next time you train to lose weight, you will have to put more effort to achieve your goal. One need to sweat it out day in and day out, fight the boredom, shred the inertia to get the fruitful results. Someone is going to smile over a period of time looking into the mirror.

Yoga for Weight Loss

Yoga for Weight Loss

Yoga for Weight Loss can help to lose weight. The best part about yoga is that it leaves you fresher and more energetic than before after the work outs. Yoga considered being more of aerobic exercise burns less calories during the workout compared to other strenuous workouts which are as effective. Yoga for Weight Loss has its own sweet ways to cut the flab. It is a slow process but it cuts the fat as a knife cuts the butter. Let’s look at the best asanas which can help you to lose the fat.

Surya Namaskar:

Surya Namaskar

Surya Namaskar

12 yoga poses for weight loss combined to form a sequence called Surya Namaskar. It is the best yoga has to offer as far as the poses are concerned. It works on the whole body especially on the big muscle group. A beginner can start with a few rounds of it and gradually increase the no. of rounds. It helps to shred the weight and also known as king of the asanas.

Warrior Pose:

Warrior Pose

Warrior Pose

The warrior pose strengthens the hamstrings, thighs, legs and ankles as the body weight is transferred on the thighs with the forward bend. It helps to stimulate abdominal organs which can help increase the stamina. Stamina built up can help you to keep going over a longer period of time.

Cobra Pose:

Cobra Pose

Cobra Pose

This is the pose which works on the chest and the back region. The heart opening pose helps to take deep breaths resulting in more oxygenated blood being pumped to different parts of the body. The oxygenated blood helps to burn the fat. Helps in toning the buttocks too.

Bow Pose:

Bow Pose

Bow Pose

This is more of an advanced yoga pose but not only helps in burning the fat but also helps in toning of arms and legs. One can feel the stretch in the abdominal region taking this pose. The stretch helps to loosen up the fat in the region. Continous practicing of this asana further melts the loosen belly fat.

Side Bends:

Side Bends

Side Bends


It’s as important to work on muscles in the stomach region as often as working on other muscles group. After a certain age the body stops to grow and the fat starts accumulating in the stomach region. Side bends helps to melt those love handles. These bends might not help to burn a lot of calories but will be instrumental in inch loss. Don’t be surprised if you need to wear belts as your pants will be loose the next time.

These poses can work wonders on the body but as mentioned before, weight loss is combination of many other factors which cannot be avoided. A disciplined lifestyle and eating habits can take you long way to the body you have ever dreamed of.

Can yoga really help you lose weight?

With its countless and often-advocated health benefits, including everything from lowering stress levels to lengthening spines, yoga is attracting more students than ever before.

Yoga for Weight Loss

Yoga for Weight Loss

And in a day and age when many of us are looking to see smaller numbers on our scales, it comes as no surprise that people are turning to the ancient discipline to help battle the bulge. But can yoga actually help you lose weight?

“There’s always a bit of a hesitation for anyone to broach the subject, because losing weight isn’t exactly what yoga for weight loss is all about. That said, there’s a huge transformative aspect to yoga,” explains Natalya Grod, a Toronto-based yoga and Pilates instructor who has nearly a decade of teaching experience. “With other forms of exercise, weight loss can be a very harsh and judgmental process, whereas yoga provides a more positive and welcoming environment for it.”

The benefits of yoga

The hallmarks of any yoga practice are controlled breathing, meditation and a wide range of body postures performed in a quiet, non-judgmental, non-competitive setting — which is a marked departure from the loud, often-intimidating scene at your local gym. And with the wide range of yoga styles, from the slow and purposeful postures of hatha yoga to the fast-paced flow of ashtanga yoga, there’s something in it for everyone.

Yoga to help you Lose Weight

Yoga is a known stress buster, but it’s also one of the most effective workouts for fighting stubborn fat stores, especially the ones that crop up after age 40.
Most weight gain is not simply a matter of too many calories taken in for the calories spent. Most weight gain is just symptomatic of serious underlying causes. When each of the eight areas of health listed in this article become out of balance, then these tend to be the major causes weight gain.

But successful weight loss isn’t only about the physical, there’s the mental aspect, too. In fact, these aspects of yoga could be the most potent for weight loss.

Yoga helps us mentally unwind by assisting to lower the hormones that are released in the body when we’re stressed. Stresse is, unfortunately, a chronic state of being for many, especially in our cities. Studies have shown that when we’re stressed out, angry or upset we tend to engage in “food-seeking behaviour”, and most of us don’t make the most sensible food choices in those situations, reaching for the chips instead of an apple. The body takes all those extra kilojoules and distributes them as fat in the abdomen, contributing to weight gain and increasing our risk of disease.

Yoga could inspire you to become a more conscious eater, choosing healthy, natural foods which fuel your body’s energy. Paying attention to the body’s signals on your yoga mat, and distinguishing these from your thoughts and emotions, can help you listen to your body’s rhythm of when to eat and how much, as well as help build your intuition in other moments of your day.

Poor food choices, opting for convenience over nutrition, often contribute to weight gain. Becoming aware of the present moment and practising mindfulness can help you enjoy every bite of food creating a sense of fulfilment, instead of grabbing anything on the go thereby leaving yourself feeling unsatisfied.

Yoga can help you make changes in your life and importantly, sustain and support those changes. The ancient yogis have a word, tapas which is Sanskrit for “heat”, and refers to the fire, discipline and dedication that fuels the practise of yoga.

This principle can be extended to the rest of your life to overcome inertia or dullness and change dysfunctional, self-sabotaging habits. You may find that without making a particular effort to change things, you start to eat better, exercise more, or are finally able to keep off excess weight.

1.Surya Namaskar: Suryanamaskar can do to your body what months of dieting cannot. And it can do to your mind what no spiritual discourse can. Read more about Sun Salutation.

2.Warrior Pose: Begin in High Lunge with your right leg forward. If you are in correct stance, your right knee should be directly over your right ankle. Your right toes should point straight ahead and your left toes should be pointed 45-60 degrees away from your body.

Make sure your right heel is in line with your left heel, then engage your legs by pressing through your feet. Bring your hands to your hips, squaring your hips and shoulders straight ahead. Then, relax your shoulders down your back and gently draw them together.

yoga for weight loss-Warrior pose

 3.Cobra Pose: Lie on your stomach with your toes flat on the floor and forehead resting on the ground.

Keep your legs close together, with your feet and heels lightly touching each other.

Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso.

Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.

Pull your torso back and off the floor with the support of your hands.
Checkpoint: Are you putting equal pressure on both the palms?

Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up.
Checkpoint: Are your shoulders away from your ears? Keep your shoulders relaxed, even if it means bending your elbows. With regular practice, you will be able to deepen the stretch by straightening the elbows.

Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras!

Don’t overdo the stretch or overstrain yourself.

Yoga for weight loss- cobra pose

 4.Bow Pose:

Release your hands from underneath your head.

Rest your chin or forehead on the mat.

Bend your knees, grabbing ahold of your ankles with your hands.

If you are unable to reach your ankles with your hands, the teacher may be able to help you, or you can practice one side at a time until you increase your flexibility.

Inhale and lift your head and chest up off the mat. At the same time lift your knees as high as you can. Keep your elbows straight and try to arch your body as much as possible.

The weight of the body should be more on the abdomen than on the hips. To shift your weight from the hips, try lifting your knees higher, pushing into your hands with your feet.

Hold the posture for 10-30 seconds, working up to one full minute or more. Be sure not to hold your breath while in the bow.

Exhale and with control release the legs back down to the floor.

Bring your hands underneath your shoulders and push the body back into the child’s pose, counter-stretching the back on the way.

Yoga for weight loss-bow pose

Learn more yoga beneficial yoga poses from Art of Living website.