If you’ve ever tried yoga for weight lose the class and left feeling like a new person, and if you’ve already witnessed the magic of this ancient yoga, here are the best tips for getting started yoga for weight lose exercise.
But did you know yoga is far more than just relaxation therapy?
A true total-body workout, offers a host of scientifically proven well-being benefits, including weight lose.
As well as stretching and strengthening your entire body, improving your posture and giving you a longer, leaner look, yoga also supports your body’s vital organs, boosting your metabolism, improving your digestion, and balancing your hormones for optimal well-being.
Research shows these benefits, combined with the mindfulness that regular yoga practice brings, helps you lose weight and eat more healthily.
Yoga for Weight Lose offers a collection of yoga postures and sequences specially tailored to help you shed pounds and shape up.
You’ll find all the basics you need to create a home practice of yoga for Weight Lose, plus yogic diet advice, mindful eating tips, and a 28-day yoga for weight lose plan to help you reach your body goals.
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Ready to begin your yoga for weight lose journey?
Over the next few pages, you’ll find all the essentials you need to get started. We’ll show you how to create a home yoga studio and the pieces of kit that will help you get more from your sessions.
Learn the yogic breathing principles that will form the basis of your practice, and try the warm-up moves that will prepare your body for doing the postures.
Then discover how to turn your sessions into a calorie-burning workout. Let’s get started yoga for Weight Lose!
“Yoga supports your body’s vital organs, boosting your metabolism, improving your digestion and balancing your hormones for optimal well-being”
Ready to go- yoga for weight lose
Here’s how to set up your practice for maximum benefits of yoga for weight loss.
Yoga is the perfect portable workout. You can do it anywhere – all you need is a little space, a mat and
10 minutes of spare time! To get the best results and stay injury-free, just follow these easy steps.
To help you establish a regular practice, find a space at home where you can retreat to. Somewhere quiet with room to move and stretch.
Make sure space is well ventilated and inviting.
You could use aromatherapy oils to create an uplifting environment.
2-Plan your practice
Try to make yoga a regular habit, plan sessions in your diary. A morning session is perfect for energizing your mind and body for the day ahead, waking up your muscles, and stimulating your digestion.
An evening session can help ease out stress and relax you for a good night’s sleep.
Before your session, avoid eating for a couple of hours and don’t drink too much water, take sips instead.
3-Build your session
Your home practice can follow the same structure as a class. Start with warm-up moves followed by a mix of postures from Standing, Inversions, Backbends, Sitting, and Restorative.
End with 10 minutes of relaxation and some breathwork. You can tailor your practice to your mood and energy level.
If you have any injuries or medical conditions? check with your doctor or physiotherapist whether starting yoga for Weight Loss is right for you.
Follow the modifications for poses offered in this article. Everybody is different so tune into yours and practice at a pace and level that feels right for you.
5- Set your intention
Would you like to feel stronger, fitter, or more content at the end of your session? Check-in with yourself at the start to discover your needs.
Focus on your feelings and set an intention for your practice. Day by day, this will start to change your life.
What equipment is needed for yoga for weight lose
All you need to start yoga for weight lose is a mat. However, a few pieces of yoga tool kit can help support your practice, especially if you’re a beginner.
Mat- Look for a cushioned, non-slip ‘sticky’ mat to support your back and stop your feet and hands sliding.
Block- These light foam rectangles are great for sitting on to support your back in poses such as Easy pose.
Strap- Use it as an extension of your hands to help you to move deeper into a pose such as Sitting forward bend.
Blanket- Use it to keep you warm in relaxation and restorative poses. Roll it up to support your neck in a backbend.
Brick- It will support your hands in poses such as Extended side angle, or your head in reclining poses.
Bolster- This will support you and help deepen relaxation in restorative poses and deep breathing exercises.
Control your breath
A key part of your yoga for weight loss practice, learning to breathe correctly. can deepen your experience of yoga postures, boost the benefits, and even aid your weight-loss results.
From helping you hold your yoga postures and power you through dynamic sequences, to deepening your relaxation sessions and supporting your body and mind during meditation,
learning to control your breath in yoga can transform your practice and bring a host of well-being benefits.
Often in daily life, when we’re stressed or busy, we breathe too shallowly (or even hold our breath), depriving our body of oxygen and the vital nutrients it carries to every cell in our body.
Yogic breathing is designed to bring your body back into full health. There are also specific yogic breathing techniques, called pranayama, that will help support your practice, as you’ll discover below.
Giving your body a continual flow of breath and oxygen as you practice helps aid your performance and make it feel easier.
Research shows that learning to control your breath can have a positive influence on your happiness levels and boost your exercise stamina.
And a study by Indian scientists found that yogic breathing techniques aid weight loss by increasing levels of the hormone leptin, usually released when you’re full up, telling your brain to inhibit hunger.
Yoga breathing principles Follow these yogic breathing basics during your sessions.
1- Breathe through your nose.
Yogis believe that inhaling and exhaling through your nose gives you more control over your movements.
Nasal breathing is also considered to be cleansing and warming.
2- Focus on your breath.
Bringing your attention to your breath during postures and sequences helps you tune into your body and make your practice easier and deeper.
If a posture feels challenging, breathing deeply into the move will help your practice.
3- Move with your breath.
During yoga sequences, every movement is coordinated with the breath to create a mindful flow that brings fresh oxygen into your body to energies or calm your system.
Generally, you inhale while opening, extending, or lengthening your body, and exhale when releasing, folding or deepening a move.
4- Observing your breath
This is the key technique you need to learn for the basis of your weight loss yoga practice. It’s practiced at the beginning of yoga for weight loss sessions to help bring you into the present moment and calm your body and mind ready for the class.
And you can draw on it during your poses.
“Most yoga postures are held for about five breaths because it takes this long for the body and breath to settle into the posture”
HOW TO DO IT
- Lie down on your mat, with your legs straight out in front of you. If you have lower back pain you can keep your knees bent and feet flat on the ground, hip-width apart.
- Alternatively, sit in an easy cross-legged pose. Start by resting your hands on your tummy, palms down or alongside your body, palms up.
- If you’re sitting, rest your hands in your lap or on your knees facing up. Lengthen your back, relax your shoulders down and slightly contract your core to ensure your spine is straight.
- Gently close your eyes and tune into your breath, observing its natural ebb and flow. Continue for a minute or two until you feel it slowing down.
- Try counting the length of each in-breath and out-breath, noticing the slight pause in between. Now, gently deepen your breath, breathing into your belly.
- Observe how, as you inhale, your diaphragm lifts and your rib cage expands and how, when you exhale, your diaphragm and abdomen lowers and your rib-cage shrinks.
- Now, to deepen your breath further, breathe into your abdomen and all the way up to your chest and exhale back from your chest to your abdomen.
- To guide you, place one hand on your belly and the other on your chest, to feel its natural rise and fall. Spend from five to 15 minutes doing this breathing practice.
- Then, when you’re ready, come back to your natural breathing pattern, and tune back into your body and the room around you.
5- Bellows breath
Also known as Kapalabhati breathing, Bellows breath is an invigorating breathing practice, designed to increase your life force or prana and energize your body and mind.
If you’re feeling tired, or need an afternoon pick-up, it’s a useful one to try.
It’s also perfect first thing in the morning to wake you up. Bellows breath is thought to aid weight lose by increasing your body’s metabolism and aiding digestion.
Avoid this pose if you are pregnant.
HOW TO DO IT
- Begin by sitting in Hero pose or Easy cross-legged pose and take a few deep breaths, breathing into your belly. Place your hands gently on your rib cage.
- Close your mouth and exhale forcefully through your nose, drawing your abdomen inwards. Inhale naturally.
- Repeat this inhale/exhale a few times, noticing your abdomen and diaphragm moving in and out (like bellows).
- You should hear the sound of your exhalation but not your inhalation. l Now speed up your exhalations to one per second.
- Keep your head and shoulders still as your belly moves in and out. Make sure your breath is coming from your diaphragm. Let your inhalation happen naturally.
- Energizes your body
- Tones your abs
- weight lose
6- Alternate nostril breathing in yoga for weight lose
Also known as Nadi sodhana, alternate nostril breathing is a key breathing technique to prepare you for meditation, which is central to the yogic and ayurvedic philosophy.
It’s thought that it balances the left and right sides of your brain, bringing you into harmony, calming stress, balancing your hormones, and boosting your focus.
It’s useful for combating nerves or panic and is also thought to help improve respiratory conditions such as sinus congestion. Try it any time you need to feel more grounded or before bedtime to aid sleep.
HOW TO DO IT
- Sit in either an Easy cross-legged pose or a Hero pose. Draw your chin slightly down and inwards so your head bows down a little. Close your eyes.
- Bring the index finger and middle finger of your right hand to rest between your eyebrows (on your ‘third eye’). Close your left nostril with the ring finger of your right hand and let your thumb fall out to the right.
- Exhale fully through your right nostril. Then inhale through your right nostril. Now close your right nostril with your thumb, release your ring finger from your left nostril.
- Pause, then exhale through your left nostril. Inhale through your left nostril. Close this nostril with your ring finger. Pause, release your right nostril then exhale slowly through your right nostril.
- This completes one cycle. Continue in this way for 10-30 cycles, keeping your spine long, shoulders relaxed and chest open.
BENEFITS: Calming and balancing
8 yoga books on Amazon a definitely worth a read-
For those looking for a deeper dive into yoga for weight loss, these eight books might hit the spot:
- Science of Yoga: Understand the Anatomy and Physiology to Perfect Your Practice-Amazon
- Healing Yoga: Proven Postures to Treat Twenty Common Ailments―Amazon
- Yoga for Stress Management-Amazon
- YOGA: Nutrition Education (Fasting and Eating for Health, Organism Cleaning Principles)-Amazon
- A Beginners Guide To Lose Weight Today With Yoga: Can You Really Lose Weight With Yoga?-Amazon
- Yoga Asanas For Weight Loss: Baba Ramdev Exercise Yoga For Weight Loss in Hindi-Amazon
- Discover The Power Of Yoga For Rapid Weight Loss-Amazon
- Yoga For Beginners: An Easy Yoga Guide To Relieve Stress, Lose Weight, And Heal Your Body-Amazon
Prepare to practice yoga for weight lose
Wake up your muscles and protect your body with this classic yoga for weight loss warm-up exercises.
Want to get the most from your yoga for weight loss practice and stay injury-free?
All you need to do is start every session with a yogic warm-up. Just as with any workout, practicing yoga postures and sequences with cold muscles can strain your body and make it a less enjoyable experience.
Warming your muscles and joints doesn’t just keep you safe, it makes doing the postures easier and more effective too. You’ll be able to stretch more deeply and hold poses for longer, meaning you’ll get better results.
Starting each session with a 10-minute warm-up also helps calm and focus your mind, allowing you to tune in to your body, ready for practice.
The following yoga for weight loss warm-up moves is designed to warm up each area of your body ready for action. You can focus on body parts that feel particularly tight or ones you’ll be targeting in your practice.
Do the whole warm-up any time you’re feeling stiff and needing to unwind, taking it as slowly as you wish. in the article below here are the best top 10 yoga for weight loss poses.
The cross-legged twist in yoga for weight lose
Benefits: Mobilizes your spine.
Sit with your legs crossed and rest the back of your right hand on the outside of your left knee. Place your left hand on the floor behind your left hip.
Root through your sitting bones and lift your spine out of your pelvis. On an exhale, slowly twist your spine to the left, looking over your left shoulder.
Take a couple more deep breaths, releasing further into the twist on each exhale. Inhale back to center and repeat on the other side.
Cross-legged side stretch
Benefits: Stretches your side body and deepens your breath
Sit with your legs crossed and rest your right hand on the floor beside you. Inhale and raise your left arm up and over your head, lifting up out of your waist to lengthen your left side.
As you exhale, draw your left hand further over to the right, feeling the stretch and letting your right arm slide further away from you to deepen the effect.
Take a couple more deep breaths here. Now inhale and raise your arm back above your head, then exhale to bring it back down to the start position. Repeat on the other side.
Benefits: Stretches your spine
Start on all-fours, hands beneath your shoulders, knees beneath your hips. Exhale, release your head and tailbone downwards, and lift your spine towards the ceiling into Cat.
Inhale, tilt your tailbone up and release your spine down, drawing your shoulders down your back and lifting your chest and head up into Cow.
Alternate between these two positions, synchronizing your movements with your breath and moving vertebra by vertebra.
Elbow circles pose
Benefits: Stretches your upper arms and shoulders.
Sit in an Easy cross-legged pose and bring your hands to your shoulders, elbows pointing down in front of you.
On an inhale, start to draw big circles with your elbows, bringing them up and round in a clockwise direction.
Do five circles in each direction, keeping your shoulders down and relaxed throughout.
Benefits: Releases tension in your shoulders.
Sit in an Easy cross-legged pose, shoulders down and arms relaxed with your palms on your knees. Inhale and lift your shoulders up towards your ears, keeping the rest of your body still.
Exhale and let your shoulders fall back down, feeling the release of any tension in your shoulders. Repeat five times.
Thread the needle
Benefits: Reduces shoulder tension.
Start on all-fours, hands under your shoulders and knees under your hips. Inhale and raise your right arm up to the ceiling, rotating your body to look up towards your arm.
Exhale, and bring your arm down and under your torso, palm facing up, stretching it under your left shoulder and out to the side.
Bend your left elbow and lower your hips a little to allow you to rest your right shoulder on the floor to deepen the stretch. Repeat three times on each side.
Benefits: Stretches your spine
Lie flat on your back and bend your knees into your chest, holding the back of your thighs with your hands.
Take a breath and then, on an exhale, start to roll backward and forwards in a rocking motion, keeping your chin into your chest and your core engaged.
Repeat up to 10 times, feeling how the motion massages your spine.
Easy forward bend
Benefits: Stretches your hips and spine.
Sit in an Easy cross-legged pose. Inhale and bring your palms down to the floor, walking them out in front of you, until you feel a stretch in the back of your thighs.
Exhale and bend your torso forwards from your hips. With each inhalation, lift your torso and with each exhalation, walk your hands a little further out, feeling a gentle stretch.
Let your head hang and your breath takes you deeper into the stretch. Only go as far as is comfortable, even if this is just a few centimeters.
Benefits: Releases tension in your neck.
Sit in an Easy cross-legged pose. Inhale and, keeping your shoulders down and relaxed, bring left-right ear down towards your left shoulder.
Exhale, moving your chin down to your chest, and then inhale, drawing your right ear towards your right shoulder in a semi-circular motion.
Bring your head slowly back to the start position. Repeat five times in each direction.
Benefits: Tones your core and improves your balance.
Come onto all-fours, as for Cat/Cow then, on an inhalation, raise your right hand and extend your right arm forwards, level with your shoulder, and parallel to the ground.
At the same time raise and extend your left leg backward, keeping it level with your hips and parallel to the ground. Engage your core and root through your hands and the tops of your toes.
Take several breaths, then exhale and lower back to the start position. Repeat on the other side.
Here are some Journal Articles for you
If you’re interested in learning more about mindfulness from an academic standpoint, there are a few key journal articles to put on your reading list:
- how to be mindful and 4 mindfulness worksheets
- 10 amazing life changer mindfulness quotes
- How to get started a walking meditation
- 10 amazing health benefits of mindfulness and easy meditation technique
- 5 easy way of Loving Kindness Meditation technique and benefit
- 101 way of Start a mindful breathing well
- 7 ways of mindfulness body scan meditation exercise: benefit
- Walking meditations: with peace is every step
- What is mindful eating: techniques, benefit, exercise
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