About the Author

Prashant Ji

Acharya Prashant Jakhmola

Yogi Prashant was born into a Brahmin family in Rishikesh, India. A science graduate, he began his path of yoga with a visit to Shivananda Ashram where he learnt from one of the oldest yogis, 80 years old yoga guru, learning the basics of traditional yoga and philosophy, while continuing his Asana practice with Yogi Rudra Ji, a popular Iyengar Yoga Teacher in Rishikesh. He then explored Iyengar Yoga with Usha Devi Ji.The turning point of his life is, visit to Bihar School Of Yoga where he got pu


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Blog Posted on:21/03/2024
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Top 10 Yoga Poses for Weight Loss

In today's fast-paced world, weight loss is a prevalent concern for many of us. We are constantly seeking effective ways to shed those extra pounds and attain a healthier lifestyle. Amidst various fitness trends, yoga stands out as a holistic practice that not only promotes physical well-being but also nurtures the mind and soul.

Drawing inspiration from ancient texts like the Bhagavad Gita and the principles of Hatha Yoga, hare, we unveil the top 10 yoga poses for weight loss. Whether you're a beginner or a seasoned yogi, these poses will guide you on a transformative journey towards a lighter and more vibrant self.

Top 10 Yoga Poses for Weight Loss

Surya Namaskar (Sun Salutation):

Surya Namaskar

Start your session with Surya Namaskar – a chain of twelve dynamic postures honoring the solar energy. Inhale or exhale as long as you accomplish that collectively with movement while flowing through each pose, consequently re-juvenating your body and kindling your innner fireplace. It works at stimulating metabolism, improving blood flow, and strengthening muscle tissues which can be key elements in any beginner-level yoga poses ideal for losing weight.

Here is a great Video From Prashant Jakhmola to Perform Surya Namaskar in as easy steps - https://www.youtube.com/watch?app=desktop&v=l_bJzyXGoFo

Trikonasana (Triangle Pose):

Trikonasana (Triangle Pose)Source

Trikonasana stretches the whole body, focusing at the middle, thighs and hips. By targeting muscular tissues, it helps in digestion, will increase metabolism, and contributes to weight loss. To experience the pose completely, maintain balance and keep a constant gaze and breathe deeply.

How to Perform:

  • Start by standing with your feet about 3-4 feet apart.
  • Turn your right foot out 90 degrees and left foot slightly inwards.
  • Extend your arms parallel to the floor, palms facing down.
  • Inhale deeply, then exhale and bend sideways to the right, keeping your waist straight.
  • Place your right hand on your shin, ankle, or the floor outside your right foot.
  • Extend your left arm toward the ceiling, palm facing forward, and gaze up at your left hand.
  • Keep your neck in line with your spine and lengthen both sides of your torso.
  • Hold the pose for 30 seconds to 1 minute, breathing deeply.
  • To release, inhale and come back up, switch sides, and repeat.

Virabhadrasana (Warrior Pose):

Virabhadrasana (Warrior Pose)Source

Enter your internal warrior with Virabhadrasana that toughens you up. It is a dynamic pose works on the legs, glutes,, fingers and also core muscle groups that help enhance inner awareness as well as intellectual attention. Feel the electricity from within you constructing up whilst you are in this position; during the pose, fats are burnt because of an expanded metabolism.

How to Perform:

  • Begin in a standing position, then step your left foot back into a lunge position.
  • Keep your right knee bent at a 90-degree angle, directly above your ankle.
  • Extend your arms overhead, palms facing each other.
  • Square your hips to the front of the mat and engage your core.
  • Gaze forward and breathe deeply, sinking deeper into the lunge.
  • Hold the pose for 30 seconds to 1 minute, then switch sides and repeat.

Navasana (Boat Pose):

Navasana (Boat Pose):Source

One of the top yoga poses for beginners, Navasana works on the stomach muscular tissues, stimulating digestion and firming the middle. Balance in your sitting bones, elevate your chest and enlarge your legs, making a V form with your frame. Engage your breath to find balance and patience, strengthening your core and assisting weight loss efforts.

How to Perform:

  • Sit on the mat with your knees bent and feet flat on the floor.
  • Lean back slightly, balancing on your sitting bones.
  • Lift your feet off the ground, keeping your shins parallel to the floor.
  • Extend your arms forward, palms facing each other.
  • Engage your core, straighten your legs, and lift your chest.
  • Keep your spine straight and lengthen through the crown of your head.
  • Hold the pose for 30 seconds to 1 minute, breathing deeply.
  • To release, exhale and lower your legs and torso back to the mat.

Bhujangasana (Cobra Pose):

(Cobra Pose)Source

Incorporate the snake like strength of Bhujangasana even as extending and establishing your coronary heart. Apart from improving posture and adaptability, this backbend also facilitates healthier digestion and weight loss by stimulating the belly organs. Breathe deeply even as you permit your shoulders fall comfortable, until you experience large, stretched out as a result.

Utkatasana (Chair Pose):

Utkatasana (Chair Pose)Source

By running out the lower frame, Utkatasana conditions the thighs, hips, and gluteal muscles. As you hunch deep down, believe sitting on an imaginary chair with lengthy backbone and lifted chest. This pose activates muscle tissues and increases metabolic charge that helps weight reduction, increases inner energy and releases stress.

How to Perform:

  • Lie on your stomach with your palms under your shoulders and elbows close to your body.
  • Press the tops of your feet and thighs into the mat.
  • Inhale and lift your chest off the mat, keeping your elbows bent.
  • Lengthen your spine, roll your shoulders back, and gaze forward.
  • Keep your pubic bone rooted to the floor and engage your core.
  • Hold the pose for 15-30 seconds, breathing deeply.
  • To release, exhale and lower your chest back to the mat.

Ardha Matsyendrasana (Half Lord of the Fishes Pose):

Ardha Matsyendrasana (Half Lord of the Fishes Pose):Source

This posture improves digestion, increases metabolism, and aids weight reduction. It is a seated twist that detoxifies body, stretches the backbone and shoulders, relieving tension.

How to Perform:

  • Sit on the mat with your legs extended in front of you.
  • Bend your right knee and place your right foot on the outside of your left thigh.
  • Inhale, lengthen your spine, and twist to the right, placing your left elbow on the outside of your right knee.
  • Hold onto your right knee with your left hand and extend your right arm behind you.
  • Keep your spine tall, shoulders relaxed, and gaze over your right shoulder.
  • Hold the twist for 30 seconds to 1 minute, breathing deeply.
  • Release and switch sides.

Adho Mukha Svanasana (Downward-Facing Dog Pose):

Adho Mukha Svanasana (Downward-Facing Dog Pose):Source

Make Adho Mukha Svanasana robust and long as you bend your frame into an inverted V shape. In addition to aiding in weight loss, it is also rejuvenating because it stretches out all parts of the body consisting of hamstrings and calves that are very tight normally followed by way of calming down of thoughts thereby reducing stress. As you breathe out, feel your self freeing strength and surrendering into the self.

How to Perform:

  • Start on your hands and knees with your wrists under your shoulders and knees under your hips.
  • Exhale, tuck your toes, and lift your hips up and back, coming into an inverted V shape.
  • Press your hands into the mat, lengthen your spine, and straighten your legs as much as possible.
  • Keep your heels reaching toward the ground and your head between your arms.
  • Hold the pose for 30 seconds to 1 minute, breathing deeply.
  • To release, exhale and lower your knees to the mat.

Vrksasana (Tree Pose):

Vrksasana (Tree Pose):Source

Root down and rise up in Vrksasana, cultivating balance and harmony. This standing pose strengthens the legs and core. At the same time, it also enhances attention and awareness. As you discover your middle, sense a sense of grounding and connection to the earth, supporting your weight loss adventure with stability and style.

How to Perform:

  • Stand tall with your feet together and arms at your sides.
  • Shift your weight onto your left foot and bend your right knee.
  • Place the sole of your right foot on the inner left thigh or calf, avoiding the knee.
  • Bring your hands to prayer position at your heart or extend them overhead.
  • Engage your core, lengthen your spine, and find a focal point to help with balance.
  • Hold the pose for 30 seconds to 1 minute, breathing steadily.
  • Release and switch sides.

Balasana (Child's Pose):

Balasana (Child's Pose):Source

Surrender to the soothing embody of Balasana, resting your forehead at the mat and melting your heart toward the earth. This mild pose offers space for introspection and relaxation, calming the thoughts and relieving strain. Allow your breath to soften and deepen, nurturing your body and soul as you embark on the adventure of self-discovery and transformation.

Incorporating these amazing 10 yoga poses for weight loss into your daily exercise will not only assist you shed excess weight, it also cultivate a deeper connection with the inner self and the cosmic power around you. As you practice these historic postures, you would also find renewed strength, stability, and serenity, paving way for a more fit and more vibrant lifestyle.

How to Perform:

  • Kneel on the mat with your big toes touching and knees apart.
  • Sit back on your heels and exhale, lowering your torso between your thighs.
  • Extend your arms forward or rest them by your sides, palms facing up.
  • Rest your forehead on the mat and relax your neck and shoulders.
  • Close your eyes and breathe deeply, focusing on relaxation and surrender.
  • Hold the pose for 1-2 minutes, allowing your body to soften and release tension.

Try Our Online Yoga Classes For Weight Loss

Diet & Nutrition

A balanced diet plays a crucial role in supporting weight loss efforts, especially for yoga practitioners. Here's a dietary guide along with a meal plan tailored to aid a yogi who is walking through a weight loss journey.

Please note that for the best meal planning, it is recommended to consult a Vedic expert who can assess and prepare a plan for you according to your body’s dosha.

Dietary Tips:

Mindful Consumption: Be aware of what you do, particularly what you devour. Use your imagination when eating, listening to the taste, texture and aroma of each dish. Avoid distractions like the telephone or TV, and enjoy some thing you assert.

Hydration: Stay hydrated by ingesting plenty of water throughout the day. Choose herbal tea or infused water for introduced taste and benefits.

Whole ingredients: Include unprocessed entire ingredients which includes end result, veggies, entire grains, lean proteins and wholesome fats to your food regimen. These foods provide you with vital vitamins whilst maintaining you satisfied.

Servings: Check serving sizes to avoid overeating. Try smaller plates and bowls, and listen on your frame’s hunger and fullness cues.

Balanced macronutrients: Aim for a balance of carbohydrates, proteins and fat. Add complex carbohydrates for sustainable power, lean protein for muscle restore, and healthful fats for satiety.

Regular meals: Eat everyday food and snacks at some point of the day to preserve your blood sugar tiers solid and save you overeating.

Limit processed foods: Reduce your consumption of processed and processed ingredients, which include sugary ingredients, rapid ingredients and packaged foods, that could lead to weight gain and leanness

Healthy ingredients: Choose fiber-rich ingredients like fruits, seeds, Greek yogurt, nuts and vegetables to scale down cravings and preserve strength degrees.

Medium treats: Occasionally provide medium treats to meet cravings and diminish emotions of cravings, but maintain the focus on portion length.

Sample Meal Plan:

Breakfast: Soak oats overnight. Add sliced bananas, berries, and a sprinkle of chia seeds. Prepare herbal tea or inexperienced smoothie made with spinach, banana, almond milk, and protein powder.

Mid-Morning Snack: Mix Greek yogurt with honey and a handful of blended nuts. Relish a few sliced apples mixed with almond butter.

Lunch: Make a bowl of auinoa salad with combined vegetables (bell peppers, cucumbers, cherry tomatoes) and grilled tofu. Prepare homemade French dressing dressing made with olive oil, lemon juice, and herbs.

Afternoon Snack: Enjoy clean carrot sticks with hummus. Dig into a few whole grain crackers topped with avocado slices.

Dinner: Prepare baked tofu or lentil soup with roasted sweet potatoes and steamed broccoli. Enjoy a bowl of brown rice pilaf with sautéed veggies (spinach, mushrooms, bell peppers) and chickpeas.

Evening Snack (Optional): Prepare a hot cup of natural tea with a small piece of dark chocolate melted in it. Consume cottage cheese with sliced peaches. Stir fry the cottage cheese in a few peri peri seasoning for an delivered burst of flavours.

Pro Tip:

Prepare food and snacks in advance to store time and make certain healthier picks for the duration of the week. It will also keep you stimulated to consume what you have in preference to considering what to order or devour when hungry.

Listen to Your Body: Focus on how distinct foods make you feel and alter your diet as a result. Honor your body’s hunger and fullness indicators and make alternatives as a consequence. Sticking to a time is a whole lot extra beneficial than ingesting best when the body’s clock strikes.

By combining a nutritious weight loss program with regular yoga practice with these top yoga poses for beginners, you can target sustainable weight loss and cultivate a balanced way of life that nourishes both body and soul.

Remember to be patient with your self and have a good time small victories along the way.

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