Yoga weight loss before and after. In this article, you’ll find out about some of the Yoga poses that have been proven to be especially helpful in terms of losing weight and getting a more toned body.
With Yoga weight loss before and after photos, this article provides you with a visual demonstration of how these 10 poses can change your figure in just 12 weeks!
Table of Contents
How can I start practicing Yoga for weight loss?
Yoga is an amazing way to lose weight because it requires no specific diet changes; you can do it as often or as little as you like! The many benefits come about naturally as a result of the practice.
And while there are definite ways to get the most out of your yoga experience, they don’t have anything to do with a special diet. Here are some things that you can do to practice Yoga for weight loss:
Find a yoga class or tutorial online and practice every day. Listen to soothing music while you are doing your poses. Don’t be afraid to try many different poses and yoga styles until you find the ones that work best for you.
Try focusing on changing your thoughts from negative to positive ones while practicing Yoga and see how it affects your experience. Keep a journal of how your practice feels, what positions are getting easier or more difficult, which areas of your body feel stronger or weaker, etc…
What are some benefits?
There are many health benefits associated with regular yoga practice, including:
- More energy Better Focus Increased flexibility.
- Reduced anxiety Improved sleep.
- Mental clarity Facing challenges in life. It becomes much easier to have these basic things in place – letting go of old habits and fears. So they no longer hold us back is something that often occurs naturally with regular yoga practice.
- Many people who start practicing Yoga come to find that it is a wonderful way to move deeper into their spiritual path. While improving their physical and mental well-being.
Yoga weight loss before and after Yoga: The Ultimate 9 Workout
Here are 10 poses for you to try! Practice every day and watch your body change with no extra effort on your part.
1. Downward-facing dog (Adho Mukha Svanasana)
This is a classic yoga pose, but one that many people find challenging at first!
The benefits include:
It increases energy levels by stimulating the endocrine system’s adrenals, thyroid gland, and pituitary gland; it also improves concentration. The lymphatic system receives a boost.
How to do a Downward-facing dog
- Start with your hands and knees on the ground.
- Engage your right leg at a diagonal, with your knee in line with the ankle joint, toes lifted up, and foot turned out.
- Be sure that your left heel is not directly under the right knee. Now straighten your right leg by lifting it up towards the ceiling.
- Tilt your pelvis back so that you can see both hands on the floor below you.
- Hold here for at least five breaths and then release back down to start position. Repeat on the other side for balance.
- Over time try to hold this pose for 10 breaths or more, gradually building up your endurance.
2. Triangle pose (Trikonasana)
This pose stretches the legs and tones the abdomen.
- Stand erect with feet apart.
- Then bend one leg at 90 degrees and extend the other straight as you lean sideways toward it.
- While bending your elbow and keeping it close to your body.
- Breathe deeply!
These are 3 variations of triangle pose:
A Basic variation: Do step 1 from above Bend arm fully. So that side of torso faces down Take hand holding bent knee and point fingers up. Focus on lengthening spine Look at hand on the floor.
Side extension variation: Place hand on another leg as in step 2, but focus on lifting the side of your torso leaning toward the bent knee. Lift elbow so it is level with the back of the head
Side flexion variation: Place hand on standing foot and stretch another arm up to the ceiling. Point your hand in the direction you are stretching. Focus on keeping your spine straight. Don’t forget to breathe deeply!
3. Extended angle pose (Utthita Parsvakonasana)
This is the same as half-moon except for bend knees at a 90-degree angle instead of 180 degrees; inhale, then lunge forward with one foot while bending the knee of the rear leg until thigh, calf, and shin are facing the floor.
The front foot is flat on the floor, while the back knee is bent at a 90-degree angle. Extend opposite arm up toward the ceiling – this should feel like an L shape from behind.
This will help tone your thighs, buttocks, and abdomen; open your chest and shoulders. Watch this video for a visual aid:
4. Warrior 1 (Virabhadrasana I)
The warrior poses to tone the legs, buttock muscles, and abdomen while helping strengthen the arms, shoulders, and spine. They are also great for circulation and digestion! Try them all!
- Start with feet apart at about arm’s length; inhale, lunge forward with one foot while bending the knee of your rear leg until thigh, calf, and shin are facing the floor.
- The back foot is flat on the floor while the front knee is bent at a 90-degree angle. This pose can be done in several variations – keep that spine straight!
- Focus on breathing deeply as you hold this position for up to 60 seconds or longer if you want a greater challenge.
5. Half moon pose (Ardha Chandrasana)
This pose works the legs, buttocks, and abdomen while improving posture. It also helps to tone your arms, shoulders, and torso. Half-moon is very similar to warrior 1 – remember to keep that spine straight!
- Stand with feet apart at about arm’s length; inhale as you lunge forward with one leg while bending the knee of your rear leg so that thigh, calf, and shin are facing the floor. The back foot is flat on the floor. In contrast, the front knee is bent at a 90-degree angle.
- Extend opposite arm up toward the ceiling – this should feel like an L shape from behind.
- Focus on breathing deeply as you hold for 30 seconds or longer if you want a greater challenge.
6. Tree pose (Vrksasana)
- Stand with feet apart as in half moon.
- Next, firmly place the inner edge of each foot on the floor. So that you’re standing on your toes with your heels off the ground.
- Keep one leg straight while bending the other at a 90-degree angle – this will look like an L from behind.
- Make sure arms are by sides, and the body is straight (especially spine) to fully appreciate the benefits of tree pose.
7. Twisted side stretch (Parsvakonasana Variation )
This variation is more effective than the simple triangle pose because it increases blood flow to the digestive system while relieving gas problems!
- Stand with right foot forward and left hand on knee; draw left arm up overhead.
- Keep right elbow close to body and twist torso toward left hand (you can also look over the left shoulder if you want).
8. Child pose (Balasana)
This is the best pose for relaxing and centering yourself after a workout – it’s also great for stretching the torso and relieving stiff muscles!
- Kneel on the floor with your back straight so that your forehead rests on the floor.
- Make sure knees are directly below hips and arms are stretched out on the floor at your sides.
- This will give you a gentle stretch in the back of your legs, back, and shoulders.
The child’s pose is used to relax other yoga poses – try it!
Bonus: Downward facing dog (Adho Mukha Svanasana). This pose is great for stretching your spine and getting the blood flowing through the torso. However, this pose can actually be bad if you have back problems! If you feel any pinching in your lower back while attempting this pose, just skip it.
9. Cobra pose (Bhujangasana)
- Lie face down with palms flat and fingers pointing back.
- Place hands under shoulders so that body is perpendicular to the floor.
- Push off the floor and raise your upper torso while keeping your arms straight – your weight should be supported by forearms, hands, buttocks, and toes only.
- Feel free to extend legs straight out if you want a deeper stretch or keep them close together if you want it t be more gentle.
This will give your spine a good stretch as well.
The Bottom Line
The Yoga weight loss before and after Yoga: The Ultimate 10 Workout is an excellent resource for anyone looking to make their workout more effective. This article provides ten exercises it can be performed at home or in a studio. Some of them are even being done seated in your chair!
These poses will help you burn fat while building muscle, all without having to leave the comfort of your own living room. Plus, this routine only takes about 20 minutes from start to finish which means it’s easy on your body and schedule.