Yoga Poses For Weight Loss: Can Yoga Help You Lose Weight?

Yoga offers a multitude of benefits, including stress reduction, anxiety relief, enhanced mindfulness, and improved overall well-being. Surprisingly, it's also a powerful tool for achieving sustainable weight loss. Among the most common questions are those regarding whether yoga helps in weight loss some of which leads to rather heated debates. While people find and experience benefits such as improved flexibility, muscular strength, and reduced anxiety as the benefits of yoga, the essence of yoga is not just a matter of performing poses. It consists of introspection, principles of ethics, and, of course, the practical component that is associated with the term.

To understand if yoga can aid in weight loss, we must grasp the concept of energy balance:

• We consume energy through food.

• We expend energy through daily activities and exercise.

• Weight loss occurs when we burn more calories than we consume.

Weight loss and fat loss are not the same!

It is essential to understand and mark the differences between weight loss and fat loss:

• The actual weight can change for several reasons, such as water intake, the food consumed, and hormonal changes related to the female menstrual cycle.
• Emphasizing upon fat loss is a more precise measure of progress

So can yoga solely lead to weight loss?

It depends.Yoga leads to weight loss if it helps in making consumption of fewer calories than what the body uses or burns. Poses done in Rocket Yoga or Vinyasa, for example, are intense and help those engaging in the process to burn calories way much faster than in practices such as Yin Yoga.

Key considerations:

1. Motivation matters: There may be societal-driven causes or negative perceptions about body image, that trigger weight loss goals. Yoga can help to cultivate a positive mind and body to counteract the negative beliefs.
2. Enjoyment is crucial: The best exercise is the one you enjoy doing or the one that you do not feel like you are exercising! It is important that consistency is kept and that spirit will help to keep this up.
3. Daily movement matters: The routine activities such as walking, standing and doing chores are useful since they help burn calories. This means that just raising the overall level of activity affects the weight more than just exercising.

Thus,  while yoga can contribute to weight loss as part of a balanced approach, it's essential to prioritize overall well-being, enjoy the process, and consider the broader aspects of energy balance and daily movement.

Yoga for Weight Loss: Key Findings

A study, partially funded by the National Center for Complementary and Integrative Health and led by researchers at the University of Pittsburgh, Duke University Medical Center, and University of Zurich, compared restorative hatha yoga and vigorous vinyasa yoga as part of a comprehensive weight loss program. Here’s a summary of the study investigating the impact of two different yoga styles on weight loss in adults with obesity or overweight concerns.

The Psychological and Physical Benefits of Yoga for Weight Loss

Another study that addressed the issues concerning yoga and weight loss indicated that yoga proved to have a wide range of psychological, physical, and social impacts that can be useful when it comes to healthy and sustainable weight loss. From the study, it was observed that the yoga practitioners were observed to cut on stress eating, and cravings and showed a stable appetite, and preferred healthy eating. Yoga was not only targeting many aspects, but it also offered motivation. Its practice also enhanced muscle tone and metabolism, decreased stress levels, enhanced awareness, improved mood, and gained self-acceptance and self-esteem.

Harvard Medical School also undertook research on the use of yoga in helping shed off some weight. There were findings, which pointed out that, while it may not have a direct impact on weight loss, yoga is capable of supporting weight loss through the promotion of a healthy approach towards food. Outcomes reveal when exercising one session of yoga per week, for at least 30 minutes over a 4-year period a person’s BMI increased less in middle adulthood.

A more recent research by Harvard sought to determine the amount of calories burnt by individuals of varying weights , through the practice of yoga. The study revealed that 30-minutes of Hatha yoga helps a person who weighs : 125-pounds: burn 120 calories; 155-pounds: burn 144 calories; and 185-pounds: burn 168 calories.

Another Harvard study examined how yoga can help elevate acute stress, mood disorders, emotional eating, and offer a community of like-minded people to keep you encouraged.

There is a review that was published in the American Journal of Lifestyle Medicine and it pointed out the effectiveness of yoga like increasing metabolic rate via the burning of calories, reducing the stress hormone cortisol, and making a person feel more in tune with their body.

 A study conducted by the University of California discovered that the practice of restorative yoga effectively contributed to the loss of belly fat among women who were overweight. In a yoga class, the teacher and other learners offer a constant flow of encouragement that would encourage one to continue practicing the way. As such the atmosphere of acceptance and encouragement may elicit more positivity and motivation to achieve the fitness goals.

Research also shows that pranayama or breathing techniques can lead to an increase of metabolism in the body. According to a study conducted in 2014, about 85% of our weight loss occurs through respiration - fats are broken down into CO2. Another study conducted in 2018 by a team of scientists established that there were ways of raising metabolism, which was achieved through the use of specific breathing techniques.

Yoga's Impact on Abdominal Obesity

A research done in the Complementary Therapies in Medicine journal established that engaging in yoga had the potential of helping with abdominal obesity. The sample involved sixty patients who suffered from simple abdominal obesity, and who practiced yoga for ninety minutes twice a week during twelve weeks. In conclusion, such patients had seen reduced abdominal circumference and also improved waist to hip ratios, at the end of the study. Further, the patients noted that their total body weight, body fat percentage, and body muscle mass percentage all improved. This shows that although the patients were able to lose body fat and weight through constant yoga practice, they also gained muscles and strength at the same time.

Yoga and Mindful Eating

Yoga can help in moderating the kind of food one takes by practicing mindful eating and this can reduce cases of obesity. If you are the type of person to grab a late night chocolate or dessert or an extra glass of wine, yoga helps to create this inner light that helps one to be more mindful of what is being consumed. 

Whenever you practice yoga, you will notice the body signals and the impulses of the body. Regular yoga practice sessions also lead to the decrease in cases of eating disorders such as binge eating and emotional eating which causes one to gain weight. The self-attentiveness developed through yoga practice enables one to focus on which kinds of foods are good for the body, and should be consumed. In the long run, yoga helps one to choose healthy foods that can be consumed in limited portions to avoid obesity.

Yoga Poses for Effective Weight Loss

To further accelerate your weight loss journey, incorporating specific yoga poses that target key muscle groups and boost metabolism can be highly beneficial.

Here are some effective and well-proven yoga poses on how to lose weight and stay in good shape :

Sun salutation (Surya Namaskar)

The surya namaskar entails the use of muscles because they are worked out when transitioning from one position to another. This constant motion and use of muscles require the body to supply energy and increase heart rate to help burn overlying fat. In case, the surya namaskar is performed continuously at a faster pace for about 10-12 rounds, around 200 calories may be burnt. The intensity of exercising increases with each round, and thus, the more rounds one does, the more calories they are likely to burn. But not only during the exercise but after it too, as surya namaskar can increase metabolic rate, and thus help in burning fat even after the session is over.

Note: If you have medical conditions like severe backache, recent surgery, high blood pressure, certain pregnancy conditions, or injury affecting the joints or muscles, you should seek the advice of a doctor before practicing sun salutation.

Triangle Pose (Trikonasana) 

While not a primary calorie-burning exercise, it contributes to weight management in several ways. It strengthens core and leg muscles, improving overall posture and tone. Additionally, the pose stimulates digestion and reduces belly fat accumulation. By improving flexibility and balance, Trikonasana can enhance the enjoyment of other physical activities, potentially leading to increased calorie expenditure.  

Warrior pose (Virabhadrasana)

Warrior pose is a yoga pose derived from the Sanskrit ‘Virabhadrasana’ which can be effective in weight reduction in the following ways. First, there is the aspect of strength and the muscles that are needed to keep the pose, especially the legs, hips, and the abdominal wall. This assists in developing lean muscle mass; and as you know, the more muscle mass, the higher metabolic rate – meaning more calories and fat getting burnt. Second, warrior pose is an action pose where you are actually standing and moving around. Last but not least, the grounding characteristic of such poses as warrior may help to decrease stress and anxiety levels in the body. It helps maintain hormonal balance that is involved in storage of fat when it is high or low. Thus, it can indeed be a good way to build strength, therefore, aid in weight loss.

Upward plank pose (Purvottanasana)

Reverse plank or upward plank pose is a yoga pose that is quite effective in shedding those extra kilos. In the upward plank position, the body weight is borne on hands and the ends of toes. This pose mostly targets the upper body muscles that include the arms, shoulders, abdominal muscles, and the back muscles. Since all the muscles from the lower abdomen to the upper arms, legs and back are involved in performing this pose, it can help burn calories. With the help of this pose, it is possible to strengthen and increase the metabolism during the course of time. This pose also enhances the muscles of the abdomen and helps maintain an upright posture while helping to  alleviate back problems.

Cobra pose ((Bhujangasana)

Cobra pose is a yoga exercise that involves bending backwards and serves to strengthen the back muscles and tone the abdominal muscles. Cobra pose, if done on a routine basis, also helps in toning and developing several muscles at the same time such as the abdominal, back, the shoulder and chest muscles. This helps to increase the metabolic rate and rate of calorie burning which can help to facilitate weight loss. Besides stimulating the heart, cobra pose also aids in massaging internal organs such as the stomach hence enhancing digestion. This approach also yields benefits such as improved digestion and decrease in bloating. Performing cobra poses at least 3-4 days a week while incorporating other yoga poses helps ensure shedding the extra pounds in the right way that is healthy for the body.

Bow pose (Dhanurasana)

Bow pose is one of the yoga positions which offers the advantage of stretching and developing muscles at the back as well as abdomen. It helps in contracting the abdomen and tones the core muscles thoroughly.

Practicing the bow pose often is also recommended as this pose strengthens the abdominal and back parts of the body.
The expansion and the contraction of the abdomen in bow pose also helps to stimulate digestion. Digestion and elimination play an important role and helps in reducing bloating especially if one is on a weight loss plan.

Note: those suffering from conditions such as insomnia, migraine, or blood pressure should not attempt this pose.

Bridge pose (Setu Bandha Sarvangasana):

Bridge pose can help with weight loss in a few ways. First, it makes your legs, bottom, and back stronger. Stronger muscles aid in burning more energy, even at the time when you may not be exercising. Secondly, it helps to improve the blood circulation as well as digestion, thus facilitating better functioning of the body. This can help your body process food better and use energy more efficiently.

Plank pose (Santolanasana): 

The plank pose targets several muscles of the body .  In this pose, you raise your body on both your toes and forearms with your body aligned in a straight line. To maintain this position the muscles of the arm, shoulder, back, abdomen, and leg are engaged. As all these muscles are exercised simultaneously. Thus the body is able to burn calories and can be effective for an individual who wants to lose weight.

Conclusion

Yoga, as a lifestyle, has received recognition from all over the world. Thus, one can conclude that yoga is a system that teaches how to attain the state of purity of body and mind. This is the reason why many people should consider starting their day with yoga as it can help one feel fresh and fully charged.