Can Yoga Help You Lose Weight

Can Yoga Help You Lose Weight?

Yoga for Weight Loss

The practice of yoga entirely supports mental, physical, and spiritual development that helps you to attain the best version of yourself. Yoga is also said to be an effective tool that helps you lose weight; it can make your body flexible alongside making you feel mentally healthy. Yoga helps you shed those extra pounds by burning calories and also helps you get into the right mental space which helps you to stick to your weight loss plan.

Also, the awareness that you will gain through yoga will be highly supportive in your weight loss journey. In this article, we will discuss how to lose weight with yoga only.

Yoga and Mindfulness

The spiritual and mental aspects of yoga will increase your focus on developing mindfulness. This will raise awareness on different levels. It makes you conscious of how different foods can affect your body, mind, and spirit.

People who gain mindfulness through yoga will have the mental strength to resist unhealthy foods & comfort eating. They will have a better connection with their body and they will notice when they are full. Mindfulness attained through yoga can help to control impulsive or binge eating

Yoga and Sleep

Yoga practice helps in improving the quality of your sleep. With consistent yoga practice, you will be able to fall asleep easily and also sleep with no disturbances. And quality sleep is said to be associated with weight loss.

A study found that people with restricted sleep lost less fat than those who followed normal sleeping patterns. Sleep loss can have adverse effects on body composition which also includes fat loss. Yoga Nidra is said to be a practice that can help you sleep more deeply and also increases mindfulness. It also helps you in achieving your weight loss goals.

Yoga and Weight Loss

There are some active and intense styles of yoga that can help you burn calories. They help you prevent weight gain. Some of the physical types of yoga include vinyasa, ashtanga, and power yoga.

Power yoga and vinyasa are usually offered at yoga studios. These yoga practices keep you moving constantly and helps in burning calories. By practicing yoga, you can also develop your muscle tone & improve your metabolism.

Though restorative yoga is not a physical type of yoga, it still helps in weight loss. A study found that restorative yoga helped overweight women to reduce abdominal fat and also reduce weight. So yoga is supposed to be a promising way for weight reduction, upkeep by consuming calories, conduct change, decreasing pressure, and elevating care.

It helps you in reducing your food intake and also become aware of the adverse effects of overeating.

Yoga to Lose Weight in 7 Days 

You can meet your weight loss goals in just 7 days by practicing the following 7 yoga poses. Practicing these poses for 30 minutes a day can help you lose weight.

  1. TiryakaTadasana
  2. Konasana
  3. Utkatasana
  4. Virbhadrasana
  5. ChakkiChalasana
  6. Padachakrasana
  7. Savasana

These 7 yoga poses will help you become stronger and also heal ailments like aches and pain. It is not advisable for patients with chronic illnesses, blood pressure, heart ailments, diabetes, expectant mothers, and orthopedic problems to perform this yoga poses. It is always good to consult your physician before you start a weight loss yoga program.

The poses of yoga to lose weight for beginners include cat-cow pose, table-top crunches, chair pose, bow pose, and forward bend pose.

12 Yoga Poses for Weight Loss

Doing these 12 yoga poses on a correct and regular basis can promise a healthy weight loss, smoother digestion, and a tough spine. They are as follows:

  1. Surya Namaskar ( Sun Salutation)
  2. Cobra pose (Bhujangasana)
  3. Cat stretch (Marjariasana)
  4. Bow pose (Dhanurasana)
  5. Angle pose (Konasana)
  6. Warrior pose (Virabhadrasana0
  7. Triangle pose (Trikonasana)
  8. Chair pose (Utkatasana)
  9. Bridge pose (Setubandhasana)
  10. Butterfly pose (Badhakonasana)
  11. Wide-legged standing forward bend (ArdhaUttanasana)
  12. Tree pose (Tadasana)

Female’s Yoga for Weight Loss at Home

If you are a female who wants to practice yoga at home for your weight loss then you can try sun salutation which is also known as Surya Namaskar, boat pose also known as Paripurana Navasana, and the plank pose.

Depending on factors like the type of yoga, length, and intensity, yoga can burn 180 – 460 calories.



1. Will 20 minutes of yoga help lose weight?

Yes, 20 minutes of yoga can help lose weight. You can choose intense yoga practices with more physical movement.

2. How much weight can I lose by doing yoga?

The amount of weight depends on factors like the type of yoga, intensity, duration, etc.

3. Will I lose weight doing yoga every day?

Yes, you can lose weight by practicing yoga every day regularly.

4. How long does it take to lose weight with yoga?

It depends on the type of yoga you choose and also the intensity & duration of your practice.


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