Yoga for weight loss: a simple exercise for beginners at home

In the struggle for a beautiful figure, used many ways – nutrition, fitness, tablets, teas for weight loss and even starvation. And all remember — to lose weight you need to run, jump, lift weights and otherwise sweat. Yoga and Vice versa, to explore, at a moderate pace, calmly perform not too difficult exercises. The impression that it is ineffective.

But it's not.The benefits of yoga for women and men is just wonderful! It will not only help to get rid of excess weight, but will strengthen muscles, increase stamina and flexibility, improve morale.

yoga for weight loss

Does yoga help in weight loss

Those who are already engaged in exercise or just going, you might have heard about yoga as a way of losing weight. This option raises many doubts, but the effectiveness of these practices is proven by those who have gone this way.

And the experts in yoga say that they must first understand what yoga is.

It's not just physical exercise, it is a process of self-discovery and self-improvement. It affects not only our physical component, but also spiritual. And given the fact that the extra weight is often a problem that sits at first in the head, then the effectiveness of yoga increases.

As psychologists say, the extra weight is man's attempt to dissociate itself from the outside world, to protect myself, and yoga helps to lose weight. Most likely, obesity comes from people who are experiencing constant stress, dissatisfaction with your life.

Therefore, even when a miracle pill and lose those extra pounds, not the fact that after this hand will again be pulled to harmful and high-calorie food to drown out their internal problems.

Therefore, the struggle with excess weight also includes the change in his vision of the world, liberation from fears, problems, increase stress tolerance, etc. this will help yoga for weight loss.

What type of yoga you should choose for weight loss

Those who are just starting their journey into the world of yoga, you should start with simple basic exercises.

The fact that yoga is not as easy as it seems on the yoga for weight loss on TV. In fact, some exercises require good physical fitness and harmony of mind and body. Therefore, people suffering from excess weight, you need to start with the basics.

You should find an experienced teacher, which in the beginning will help you to make things right. This is especially true for those people who suffer from health problems.

Beginning yoga at home, you should put with Hatha yoga- this simple yoga for weight loss, it is often used in fitness clubs and is suitable for beginners. Most exercises you've ever seen with yoga belong to this species.

Those who do not have health problems, and the extra weight is in the range of 3-5 pounds, you can start with Bikram yoga. Other names of this type of hot yoga. These are exercises which are performed in a heated room with high humidity. Thus, you can well to strengthen key body systems, as well as to lose weight.

Yoga and nutrition

Power yoga – this is a separate issue that requires serious attention. But some people who have heard about yoga, interested in the question of a slightly different nature – whether or not to abandon eating meat, starting to do yoga. The answer is no. The fact that the rejection of meat – this is purely a personal matter.

yoga for weight loss exercises

Then more people first choosing vegetarianism, you should consider yoga to physical practices to compensate for gross energy in animal food. Diet change is not necessary. But most likely you yourself do, because I don't want to pollute your body with different junk food, you will want ease not only in movement but also in nutrition.

A set of exercises at home

If you are not able to deal with the coach, it is not necessary to abandon the plan, and should reflect on yoga for weight loss at home. All you need is a Mat or blanket to lay on the floor and preferably near a large mirror to monitor the movements of your body.

Yoga at home will strengthen your body and help you to get rid of extra pounds. Armed with this exercise program, you will quickly achieve success, and time is all you need to do – ten minutes a day.

The twist in the pose chair

Become straight, feet keep together. On inhale, begin to bend your knees and slightly down, hands joined over the head. Making semi-recumbo, stop. On the exhale, bend elbows and rotate torso first to the left – right elbow should come over the left knee. You need to lean elbow on knee, to the maximum extent possible to twist the torso. The head should be rolled up to the ceiling. All this time keep your back straight. In this position, you will have to stand for half a minute, while the rhythmic inhale and exhale. Then on the exhale return to the starting position and repeat the same thing, but in the other direction.

Her posture

This exercise strengthens the muscles of the legs, back, buttocks.

Widely place feet approximately a metre apart, unfold the feet out 45 degrees. You should feel resistance. On the exhale, bend your knees and crouch until thighs are parallel to the floor. Raise hands up and bend them at the elbows to a 90 degree angle. The hands should be uncovered. Hold this position for 30 seconds, the breath must be deep.


This yoga exercise for slimming the abdomen, strengthening the lower back, and chest muscles.

Adopt the horizontal position. Hands and feet rest on the floor. The whole body should be flat, the back does not bend. For this you need to stretch the muscles of the buttocks and abdomen. Hold this position for five breathing cycles.

Plank on one leg

This exercise is very similar to the previous one, but it is more complicated. Adopt the horizontal position, only this time, we do not rely on the hands and on the palm. Arms bend, the body moving slightly forward. Having felt confidence of the forces, raise right leg and hold it roughly on a par with the other. Stand in this position five breathing cycles, then change leg.

Pose of the sage is another good exercise from yoga for weight loss belly and sides.

Be the first in a horizontal position with straight arms. Stand with legs as close as possible, so that the toes were near. Right hand put on the left, try to feel the balance. Then turn your body, raise your right hand up and returned his feet, leaning on the left heel. Try to keep the balance for five breaths. Return to the starting position and do the same thing on the other side.

Full Cicada

Lie on the floor face down. Stretch the hands in front. Slowly inhale while lifting from the floor of the legs and upper body. Stay in this pose for five deep breaths.

Breathing exercises in yoga

Yoga exercises for weight loss and breathing practices are two complementary things. The fact that using proper breathing we increase its energy. In addition, the implementation of respiratory exercises, even apart from the lessons, is very useful. Breathing techniques have a positive effect on the entire body faster rid it of toxins, improve the digestive system. Therefore, the slimming process is faster.

Here are a few such practices:

  1. Become directly, feet on width of the basin. Inhale, then exhale sharply, which you really need to push the air out of themselves, and thus possible to tighten up the belly to the spine. The body should be motionless and relaxed, and the breathing quick. In one approach run about 30 breaths, gradually increasing their number. Also increase the number of approaches.
  2. The second exercise is performed after the previous one. It requires to squeeze the maximum pelvic floor muscles. Holding them, slowly exhaled and carried out semi-recumbo, hands on hips, abdomen come again to the spine. Making full breath, held for a few seconds, the breath, and then relax the pelvic muscles and slowly inhale. To perform the exercise 3 to 5 times.
yoga for weight loss twisting


Yoga has its contraindications. It is important not to overdo it, and do their physical abilities.You should pay attention to previous injuries or existing problems, and try to avoid exercises that affect these body parts.

Postoperative, Oncology, disorders of the musculoskeletal system is contraindicated for yoga. If you're overly tired, have a fever and have a fever, or worsened chronic disease, yoga is to be postponed for some time.

Yoga for beginners for weight loss preferably carried out first under the supervision of a coach.

Thus, it is necessary to imagine that yoga is not a magic pill that will help you to quickly find the desired shape. Yoga is a process, not a result. You have to enjoy it, to consciously approach it.

Effective yoga for weight loss is only in the case if you regularly perform the exercises, gradually increasing their complexity, as well as watch your diet. Exercises — let's classes in the hall with the coach or home-yoga for weight loss — you need to try to do it quickly, and to learn to feel each exercise, listen to your body, to feel the processes that occur there.

If yoga is approached correctly, it will save not only pounds, but also from stress, anxieties, fears, and improve health and morale.