Yoga is not just a series of stretching or deep breathing movements, but also a journey to help you balance your body, mind and spirit. When practiced regularly, yoga can completely support weight loss, although the results often come slowly and require patience. Just spend about 30 minutes a day, you will gradually notice that your body is lighter, your mind is clearer and your weight is controlled sustainably.
Benefits of yoga for weight loss goals
Many people often think that yoga is only gentle, relaxing and quiet, so it is difficult to help lose weight. However, the reality is quite different: yoga not only helps control breathing and calm the mind, but also directly affects the body, burns calories, improves metabolism and builds flexibility.
When practiced regularly, yoga becomes a comprehensive tool, both supporting weight control and improving physical and mental health.
1. Develop Mindful Eating Habits
By practicing yoga, you can increase your awareness of your body’s hunger and fullness signals, which will help you make nutritious food choices and avoid overeating.
2. Boost Metabolism
The powerful poses and continuous movements that characterize dynamic and challenging yoga practices such as Vinyasa Flow and Power Yoga can increase your heart rate and speed up your metabolism.
3. Reduce Stress
Yoga offers effective ways to reduce stress and promote relaxation. Regular practice of yoga asanas, pranayama breathing techniques, and meditation help reduce the body’s levels of stress hormones such as cortisol.
4. Increase Flexibility and Strength
Yoga is a great way to increase overall flexibility and strength. Different poses work on different muscle areas, helping to tone and tone the body.
5. Balance Hormones
Hormonal imbalances often hinder weight loss efforts. By regulating the nervous system and stimulating the endocrine system, yoga helps restore hormonal balance.
6. Mind-Body Awareness
Regular yoga practice helps you build a deep awareness of your body and understand the messages your body sends. It also creates a strong connection between the mind and body.
Yoga Poses for Weight Loss for Beginners
Here are some effective yoga poses for weight loss that will help optimize your weight loss journey:
1. Bhujangasana (Cobra Pose)
This pose helps increase the flexibility of the lower back and strengthens the entire shoulder and upper back area. It works by stretching the abdominal muscles, which helps burn excess fat around the abdomen. It also helps burn excess fat in the hips, thighs, and lower abdomen.
2. Sarvangasana (Shoulder Stand)
This pose has many benefits. It makes you stronger, improves digestion and speeds up your metabolism to aid in weight loss. It also tones your abs, legs and buttocks, and strengthens your core.
3. Chaturanga Dandasana (Plank Pose)
Although this pose is quite challenging, it is one of the quick weight loss yoga poses that you should try. It is a great way to strengthen your wrists, lower back, arms and abs. It improves your standing posture, giving you a toned and healthy body. If done regularly and for a longer period of time while holding the plank pose, it will help reduce belly fat and develop your abdominal muscles. The plank pose mainly tones and burns fat in the shoulders, core and upper body.
4. Veera bhadrasana (Warrior Pose)
Veerabhadrasana is effective in strengthening the lungs and back muscles. Besides, it also tones the muscles around the abdomen, thighs and hips.
5. Naukasana (Boat Pose)
This seated yoga pose helps strengthen the abdominal muscles, improves blood circulation, aids in reducing belly fat and balances the functions of the liver, pancreas and lungs.
