Yoga Weight Loss For Beginners

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Yoga weight loss for beginners is an online course with step by step videos to help you lose weight with yoga. The program has 3 main types of sessions: Beginners Yoga Exercise Routine, Beginners Yoga Home Practice Guide, and Beginners Yoga Meditation. If you have never done yoga before, this is the right place to start your exercise routine.
Everything seems confusing when you’ve just started your yoga for weight loss journey, especially if you’re overweight. Here are 5 asanas to get you started.

Yoga Weight Loss For Beginners

We’re pretty sure you’ve come across the phrase ‘yoga se hoga’ and there’s a good reason behind it. You see, no matter what your goals are for your physical health, yoga can help you achieve them with regular practice.

From strength building and enhancing flexibility to losing weight and toning the body, yoga is the powerful tool you need to transform your body. And it doesn’t matter what size or weight you are, there is no time like the present to start your yoga journey.

But if you’re overweight and are wondering just how your body will respond to yoga, then know this: it is okay to feel overwhelmed when you’re starting out.

And to nudge you along your journey, we spoke to Mumbai-based fitness influencer and acro-yogi, Subhadeep Ray Choudhury to know which are the most effective asanas to start out with when you’re overweight:

1. Cat-cow Pose

Cat-Cow is a transition between two poses. The set provides your spine with a great stretch and strengthens your abdominal muscles. It is a great asana to start with to lose your belly fat.

Get on all fours, making sure that your wrists are parallel to your shoulders and your knees are parallel to your hips. Your shins and knees should be hip-width apart. Once you have acquired the position, get into cow pose. Drop your belly towards the ground as you take a deep breath. Ensure that your chin and chest are up while you look towards the ceiling. Remember to keep your shoulder blades broad and away from your ears.

From here, you have to slowly move to the cat pose which will require you to suck in your stomach and draw your belly towards your spine. Your back will round-up towards the ceiling, just like a stretching cat. Move your chin towards your chest.
Repeat this 15 to 20 times.

2. Table-top Crunches

Lie on your back with your legs up at a 90-degree angle. Bend your elbows to provide a light rest. Gradually lift your shoulders using the strength of your abdominal muscles. Do not make the mistake of pulling your head up with your arm strength.

3. Chair Pose
Much like a squat, a chair pose works on both your upper body and lower body muscles. It engages your quadriceps, gluteus, calves and ankles. All you have to do is push your thighs together, bend your knees and squat. Your position should be such that you should be able to see your toes right in front of your knees when looking down.

4. Bow Pose

Bow pose stretches the entire front of the body, while simultaneously strengthening every muscle in the back. Its focus areas are your chest, abdomen, quadriceps, ankles, groin, hip flexors, and throat.

Yoga For Weight Loss

The practice of yoga supports physical, mental, and spiritual development that allows you to create the best version of yourself.

Yoga may also be an effective tool to help you lose weight, especially the more active forms of yoga. And you may find that the awareness gained through a gentle, relaxing yoga practice helps you to lose weight as well.

Many experts agree that yoga works in different ways to bring about a healthy weight. Let’s take a look at a few of those ways.

Yoga And Mindfulness

The mental and spiritual aspects of yoga focus on developing mindfulness. This increases your awareness on many levels.

It can make you more conscious of how different foods affect your mind, body, and spirit.

A 2016 study suggested that people who develop mindfulness through a yoga practice may be better able to resist unhealthy foods and comfort eating. They may also become more in tune with their body so that they notice when they’re full.

Yoga is thought to be especially beneficial for people who are struggling to lose weight in other ways as well.

A study from 2017 reported that mindfulness training has positive short-term benefits regarding impulsive or binge eating and physical activity. There was no significant effect on weight loss directly, but it’s thought that weight loss is associated with longer periods of mindfulness training. Further studies are needed to expand on these findings.

Since you’re advised not to practice yoga on a full stomach, you are likely to make healthy eating choices before doing yoga. After a yoga session, you may be more likely to crave fresh, unprocessed foods. You may also learn to chew each bite more thoroughly and eat more slowly, which can lead to less consumption.

Yoga And Better Sleep

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 6 and 9 hours each night.

Quality sleep is often associated with weight loss. A 2018 study found that people who had restricted sleep 5 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 may help you to sleep more deeply and increase mindfulness. You can also set intentions during yoga nidra, which may help you develop weight loss goals.

A small 2018 study found that healthcare workers who did yoga nidra for 8 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.

Yoga And Calorie Burning

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.

While restorative yoga isn’t an especially physical type of yoga, it still may help in weight loss. One study found that restorative yoga was effective in helping overweight women to lose weight, including abdominal fat.

These findings are especially promising for people whose body weight may make more vigorous forms of yoga difficult.

Yoga may be 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 reduce food intake and become aware of the effects of overeating.

More in-depth studies are needed to expand on these findings.

How Often Should You Do Yoga To Lose Weight?

Practice yoga as often as possible in order to lose weight. You can do a more active, intense practice at least 3 to 5 times per week for at least 1 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 — start with a 20-minute practice and build up from there. This allows you to build strength and flexibility and prevent injuries. Allow yourself 1 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 hot yoga, since you may lose water weight during the class. Instead, weigh yourself at the same time each day.

Poses to do at home

Here are a few yoga poses you can do at home if you don’t have time for a full session.

Sun Salutations

Do at least 10 Sun Salutations. You can increase intensity by holding some of the positions for longer periods or by speeding up the pace.

  1. From standing, inhale as your lift your arms overhead.
  2. Exhale as you swan dive down into a Forward Bend.
  3. Jump, step, or walk your feet back into Plank pose.
  4. Hold this position for at least five breaths.
  5. Drop your knees down and lower your body to the floor.
  6. Extend your legs, turn the tops of your feet to the mat, and place your hands under your shoulders.
  7. Inhale to lift partway, halfway, or all the way up into Cobra pose.
  8. Exhale to lower back down and then push up into Downward Facing Dog.
  9. Hold this pose for at least five breaths.
  10. Exhale as you jump, step, or walk your feet to the top of the mat and stand in a Forward Bend.
  11. Then inhale to lift up your arms overhead.
  12. Exhale to lower your arms back down by your body.

Boat Pose

This pose engages your whole body, especially your core, and helps reduce stress.

  1. Sit on the floor with your legs together and extended in front of you.
  2. Bend your knees and lift your feet off the floor so that your thighs are at an angle to the floor while your shins are parallel to the floor.
  3. Extend your arms in front of you so that they’re parallel to the floor.
  4. If you can, straighten your legs while keeping your torso lifted.
  5. Hold this pose for 30 seconds.
  6. Repeat at least five times.

Plank Pose

Spend 10 to 20 minutes doing variations of plank pose.

  1. From tabletop position, step your feet back with your heels lifted.
  2. Bring your body into a straight line. You may want to check your body in a mirror.
  3. Engage your core, arm, and leg muscles.
  4. Hold here for at least one minute.

The Takeaway

Make a commitment to yourself and your practice if you want to use yoga to lose weight. Make small, gradual changes and set modest goals so you’re more likely to stick to them.

As you deepen your practice and awareness, you may find yourself naturally attracted to healthy foods and ways of living. While it’s not guaranteed that you’ll lose weight, it’s definitely likely, and your positive results may extend far beyond weight loss.

Beginner Weight Loss Yoga Workouts for Busy People

Looking for the perfect yoga workout for weight loss that’s beginner friendly and saves you time? We got you! When I first started yoga years ago, I started it with the intention to reduce my anxiety and stress, but was secretly hoping it would help me reach my physical goals as well.

Can You Lose Weight With Yoga?

Yes, you absolutely can. But it wasn’t until I found the right kind of yoga for me that I began seeing physical results.

There’s so many different types of yoga, and although yoga in general is effective in helping you lose weight and tone, the types of movements you do and how you do them do play a big part in how fast and intense your results will be.

The reason yoga works so well for weight loss is because it is a body weight based workout that helps turn body fat into lean muscle mass, which in turn boosts your metabolism, making losing weight easier.

But the type of yoga you do and how often you do it matter immensely when it comes to meeting your weight loss goals.

Which Type Of Yoga Is Best For Weight Loss?

Naturally, a faster, more intense style of yoga is going to give you better weight loss results than a slow, relaxing practice. Scientifically, yoga puts you on the road to weight loss just by decreasing your stress and promoting mindful eating, but if you really want to see good results, you need to activate your muscles and get your heart rate up.

One of the absolute best, and most popular types of yoga in this region for its ability to shape and sculpt your body while having a fun, flowing class, is vinyasa yoga. Vinyasa yoga simply is a type of yoga that involves a set of postures that create a “flow”. Typically, it start with a gentle warm up, goes through a through cycles of poses called “vinyasas”, then winds back down with relaxing poses.

Vinyasa yoga tends to be different every time, and allows you to really get creative with your routines. They can incorporate so many combinations of poses and movements, it honestly becomes fun not knowing what’s next!

In our free resource library, the majority of our weight loss flows are based on the vinyasa practice. I think practicing this way has so many benefits, and makes getting in shape fun! You can check out that routine by signing up for our free resource library below!

You can check out the full article that explains the step-by-step poses of the full body yoga workout here.

These following yoga videos are great to start with when you need a little motivation to get on your mat. We’ve organized them by length of time, and tried to find a couple for each time frame, for those days you only have ten minutes to get a yoga workout in! Let’s get to it:

10 Minute Yoga Weight Loss Workouts

10 Minute Yoga Weight Loss Workouts is an excellent low impact, yet effective yoga routine that will help you sculpt the body you deserve in only 10 minutes of your time. This workout can be done right in your home, with little or no equipment needed.

1.10 Minute Yoga Workout Lose Your Belly Fat by Your Yoga Gym

This 10 minute yoga workout will have you sweating in minutes, seriously! Jenna places a strong focus on working your core, so if you’re specifically looking to target belly fat, you’ll love this routine. It also helps that Jenna’s personality is super endearing and she makes the 10 minutes go by really quick while having you laugh along the way!

This is a great routine to practice every morning to boost your energy levels and get your metabolism going, or if you aren’t up to doing a full workout. No matter what kind of day you’re having, I know you have 10 minutes to spare!

Time: 10 minutes

Other Benefits: Works on toning your abs while promoting fat loss and getting a good, short cardio session in.

2. 10 min Sun Salutation Practice By Yoga With Adriene

Sun Salutations are one of the best ways to get your heart rate going and burn fat. This is how I started my own yoga practice at home!

Sun Salutations are simply a series of poses in a sequence you complete to create a flowing movement. They are great for improving flexibility, losing weight, and boosting the metabolism.

You can choose to do one round, or repeat multiple rounds on each side. Since the sequence is always the same, you have complete control over how long the routine is!

Time: 10 minutes

Other Benefits: Helps you learn the basic poses of yoga and develop a great base for your yoga practice, while helping you build strength and improve your flexibility.

13-15 Minute Yoga Weight Loss Workouts

One of the most important things a business owner or an entrepreneur needs to address is their fitness level. You could have all the business success in the world but if you don’t have your health, it wouldn’t matter. I started practicing 13-15 Minute Yoga weight loss workouts on a regular basis for about three months and kept a food journal. These two things completely changed my life. My posture got better, I started having more energy, became more alert, less stressed and felt happier than ever before.

3. 13 Minute Quick And Effective Weight Loss Yoga Workout By Boho Beautiful

Boho Beautiful is widely known for her intense, short cardio flows, hence why she calls this workout quick and effective. In just 13 minutes you’ll be sweating and challenging your strength and endurance. She holds a great pace that’s perfect for beginners, and incorporates challenging transitions to work your core.

Time: 13 minutes

Other Benefits: Works on your endurance by holding a few postures a bit longer and giving you the option to try more advanced variations.

4. 15 Minute Morning Yoga For Beginners- Weight Loss Edition By Sarah Beth Yoga

This morning weight loss yoga workout by Sarah Beth Yoga is made specifically for beginners, and includes tons of modifications for poses to help you get through it. Her pace is a bit slower than other routines, which is great if you are not yet familiar with the poses.

Time: 15 minutes

Other Benefits: Focuses on proper alignment which is perfect if you are just starting out.

20 Minute Yoga Weight Loss Workouts

20 Minute Yoga Weight Loss Workouts is an easy guide to weight loss. It shows you the best yoga weight loss exercises you can do in just 20 minutes twice a week. In just 8 weeks, you can lose 10-15 pounds naturally without changing your diet or spending time at the gym.

5. 20 Minute Beginner Vinyasa Yoga Flow for Weight Loss With Julia By PsycheTruth

You’ll be doing tons of downward dogs in this sequence, so get ready! The instructor goes through this flowing routine at a beginner’s pace and provides transitions that aren’t overly challenging. Another bonus is she goes through how to properly do each pose and explains how your alignment should during each.

Time: 20 minutes

Other Benefits: As most vinyasa classes do, this workout will work on your cardio and get your heart rate up in a short amount of time! This vinyasa flow is great for beginners because it doesn’t go overly fast and incorporates basic poses.

6. 20 Minute Yoga For Weight Loss Workout By SarahBethYoga

Here is another video from Sarah Beth Yoga that is a bit longer, and a bit more advanced. Sarah Beth places a large focus on the breath here, but also incorporates multiple “vinyasa”, which is the flow from chaturanga to upward facing dog to downward facing dog. This gives a great cardio workout and works your entire body.

Time: 20 minutes

Other Benefits: Works on your flexibility, and is also vinyasa beginner flow style, which will give you a great workout while still giving you enough time to settle into each pose.

25 Minute Yoga Weight Loss Workouts

Yoga is a great way to lose weight – but time is often an issue. So here are 4 Yoga workouts that take only 25 minutes! If you’re pressed for time, or just feel like getting a quick workout in, 25 minute yoga weight loss workouts can help you stay on track and reach your goals.

7. 25 Minute Complete Beginners Fat Burning Workout at Home, Exercise Routine by PsycheTruth

This workout is pretty gentle compared to the rest of the list, but make no mistake: the title states what it does! You will focus immensely on the core to lose stubborn belly fat by performing structured movements that will get your heart racing without doing intense cardio.

Salena, the instructor in this video, is also so motivating! She constantly reassures you and pushes you to keep going all the way until the end!

Time: 25 minutes

Other Benefits: This is a surprisingly relaxing yoga workout, but at the same time will make you completely feel muscles you’ve never felt before! You’ll feel relaxed, rejuvenated, but still kinda sore.

8. 25 Minute Beginner Cardio Yoga Flow by Silke Dewulf

Silke provides a great cardio flow for beginners by incorporating simple poses with smooth transitions. She explains proper alignment in each pose and goes at just the right pace to provide guidance for each pose while still giving a great workout.

Time: 25 minutes

Other Benefits: Beginner friendly and accessible for any level yogi who wants to get their daily cardio workout in at home. Silke incorporates a bunch of twists in this routine which will open up your side body and wake up your spine.

30 Minute Yoga Weight Loss Workouts

Yoga is not just an exercise. Yoga is a way to life. It is a journey of physical, spiritual and mental evolution. It helps to eliminate stress and tensions in the body and keeps it active. For weight loss, yoga can give wonderful results. Here in this article you will get 30 minute yoga weight loss workout routine.

9. 30-Minute Power Yoga Flow For Tight Abs and a Toned Butt by PopSugar Fitness

If you’re looking to get super toned and improve your flexibility at the same time, try out this 30 minute routine! Although this is a full body workout, the main focuses are the core and glutes, and who doesn’t want rock hard abs and a nice butt?

Time: 30 minutes

Other Benefits: This workout is non-stop! No breaks, just an intense, but beginner friendly workout to get you super sweaty and pumped in 30 minutes! If you want to see more defined results in a short amount of time, definitely add this one into your weekly set up routines.

10. 30 Minute Low Impact Dance Flow Yoga by FemFusion Fitness

I had to add this one in because it looks so fun! Femfusion does a great job making working out enjoyable, even at 30 minutes long. You will do tons of yoga poses infused with pilates moves and add a bit of rhythm to go along with it.

Time: 30 minutes

Other benefits: If you get bored easily and find it hard getting through a workout, try this one out! You are constantly moving and doing new moves, so it will keep you guessing at what’s coming next.

40-45 Minute Yoga Weight Loss Workouts

Yoga is not just an exercise. Yoga is a way to life. It is a journey of physical, spiritual and mental evolution. It helps to eliminate stress and tensions in the body and keeps it active. For weight loss, yoga can give wonderful results. Here in this article you will get 30 minute yoga weight loss workout routine.

11. 40 Minute Fat Burning Yoga Workout by Yoga With Adriene

The wonderful thing about Adriene’s channel is she makes every pose beginner friendly, so you will have tons of options for modifications to suit your level in this 40 minute yoga workout. Adriene is also deceptively good at making a difficult yoga workout go by super fast, this is why beginner yoga for weight loss is possible.

Time: 40 minutes

Other Benefits: There’s a strong focus on doing what feels good for your body and being dynamic in the poses instead of staying in still holds. This is great for extra calories burn and helps relieve tightness as well.

12. 45 Minute Total Body Workout by Fight Master Yoga

This is another vinyasa style flow that is great is your goal is to lose weight with yoga. The instructor goes in cycles between poses that work on building strength and endurance, which are big factors in losing weight! She also makes the 45 minutes go by incredibly fast.

Time: 45 minutes

Other Benefits: You’ll go through many basic yoga poses a few times, so by the end of this you should have a solid foundation of how you should feel in each pose as well as build up your endurance to holding each pose longer.

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