- From standing, inhale as your lift your arms overhead.
- Exhale as you swan dive down into a Forward Bend.
- Jump, step, or walk your feet back into Plank pose.
- Hold this position for at least five breaths.
- Drop your knees down and lower your body to the floor.
- Extend your legs, turn the tops of your feet to the mat, and place your hands under your shoulders.
- Inhale to lift partway, halfway, or all the way up into Cobra pose.
- Exhale to lower back down and then push up into Downward Facing Dog.
- Hold this pose for at least five breaths.
- Exhale as you jump, step, or walk your feet to the top of the mat and stand in a Forward Bend.
- Then inhale to lift up your arms overhead.
- Exhale to lower your arms back down by your body.
Practice yoga as often as possible in order to lose weight. You can do a more active, intense practice at least three to five times per week for at least one hour. On the other days, balance out your practice with a more relaxing, gentle class, Hatha, yin, and restorative yoga classes are great options.
If you’re a beginner, start slowly and gradually build up your practice, this allows you to build up your strength and flexibility and prevent injuries. If you don’t have time for a full class on certain days, do a self-practice for at least 20 minutes. Allow yourself one full day of rest each week.
Combine your yoga practice with activities such as walking, cycling, or swimming for added cardiovascular benefits. As part of your routine, avoid weighing yourself directly after a yoga class, especially if it’s a hot yoga class, since you may lose water weight during the class. Instead, weigh yourself at the same time each day.
While yoga isn’t traditionally considered an aerobic exercise, there are certain types of yoga that are more physical than others. Active, intense styles of yoga help you burn the most calories, this may help prevent weight gain. Ashtanga, Vinyasa, and Power Yoga are examples of more physical types of yoga.
Vinyasa and power yoga are usually offered at hot yoga studios, these types of yoga keep you moving almost constantly, which helps you to burn calories. Practicing yoga may also help you develop muscle tone and improve your metabolism.
These findings are especially promising for people whose body weight may make more vigorous forms of yoga difficult. Yoga is a promising way to help with behavioral change, weight loss, and maintenance by burning calories, heightening mindfulness, and reducing stress. These factors may help you to reduce food intake and become aware of the effects of overeating.
Practicing yoga can help improve the quality of your sleep. You may find that you’re able to fall asleep more easily and sleep more deeply when you have a consistent yoga practice. Ideally, you should sleep between six and nine hours each night.
Quality sleep is often associated with weight loss. People who had restricted sleep five times per week lost less fat than the group that followed their normal sleeping patterns. Both groups were limiting the number of calories they consumed, suggesting that sleep loss has an adverse effect on body composition, including fat loss.
Yoga Nidra is a form of guided relaxation that you do lying down, the practice may help you to sleep more deeply and increase mindfulness. You can also set intentions during Yoga Nidra, which may help you to develop weight loss goals.
Healthcare workers who did Yoga Nidra for eight weeks increased their levels of mindfulness. This mindfulness included acting with awareness and not judging inner experiences.
Their levels of sleepiness weren’t significantly different at the follow-up. However, this score improved the longer people did the practice. Larger, more in-depth studies are needed to expand on these findings.