Practicing yoga has gained a lot of popularity in recent times, with many fitness experts and medical journals backing the practice for physical and mental wellbeing. The best yoga for weight loss and toning can help you rid your body of stubborn fat and improve the metabolic rate, while simultaneously improving your overall mental focus.
Yoga is not only popular among those looking to lose weight but also stands as one of the best methods to increase awareness and mindfulness. Many can argue that the benefits of yoga to the mind might often outweigh the benefits to the body. However, yoga remains an excellent method of getting and staying in shape.
Yoga Benefits For Weight Loss
Aside from the mental aspects, there have been a few studies conducted related to yoga and weight loss. In a recent study, many of the health and weight-loss benefits we are about to discuss have been reviewed. However, the following benefits are what you can expect on your fitness journey, using yoga to lose weight:
- Balanced Metabolism:
When it comes to weight loss, your metabolism can make or break your fitness level. Yoga enhances metabolism, which improves the rate at which you expend energy. Combining this with a low-calorie diet could lead to weight loss.
- Injury Protection:
If you are on a diet, you might notice that you have to work out to lose weight as well. However, strenuous workouts can often lead to muscle soreness and injury. Since yoga makes you more flexible by extending the range of the tendons and stretching the muscles, injuries can potentially be avoided.
- Improved Levels of Energy:
A large part of working out pertains to how much energy an individual has to their disposal. With mental issues and stress, we find that our dopamine levels deplete, reducing the available energy. Yoga can clear the mind and improve mindfulness. This increases dopamine and serotonin levels for improved energy levels.
- Increased Muscle Building:
You might not think that yoga can help you build muscles, but bit actually can. The specific poses that one needs to take can put a lot of strain on the body, which forces muscles to work and eventually grow. There have been a couple of studies that indicate how muscle growth can potentially lead to an increase in metabolism and reduce insulin resistance.
- Overall Weight Loss With Yoga:
Since yoga is considered to be an exercise of its own, it is well established that those practicing it will burn more calories than those that don’t. Since you will burn more calories through your yoga poses, you naturally become anabolic. In an anabolic state, the body preserves muscle, while using fat cells for energy.
Best Type Of Yoga For Weight Loss
To the untrained eye, every form of yoga might seem similar. However, this is not the case, as there are various forms. Some forms of yoga increase the core body temperature significantly, while other forms can be more active. Should you be interested in which yoga is best for weight loss, the following types might appeal to you:
Hot Yoga For Weight Loss
For hot yoga, the temperature of the room is often high. The room temperature can often be above 80 to 100-degrees Fahrenheit, with a humidity of around 40%. Additionally, Bikram yoga is also popular among many hot yoga fans. It generally features 26 poses done in 90-minutes, with a room temperature that could exceed 105-degrees Fahrenheit.
Since it is done in a hot room, the yoga can often lead to higher core temperatures. Once your core temperature is high enough, your body will rapidly burn calories to cool it down again. During a study done in 2014, it was also found that premenopausal women doing yoga have significantly increased bone density.
Power Yoga For Weight Loss
Power yoga is much more rigorous and mostly done by many of the advanced yoga experts. The yoga utilizes the entire body of the individual and consists of a few strenuous poses where you need to carry your body weight. Power yoga can help to build muscle, which will naturally lead to increased metabolism.
If you are looking to improve muscle strength, it is important that build up your way to power yoga. Many experts can also see that body composition changes are apparent when they are doing power yoga and improve muscle quality.
Gaiam Yoga For Weight Loss
If you are starting your journey into the world of yoga, Gaiam Yoga mats can be some of the best that you can find. Most of the mats are constructed from fully organic materials, which means you can spend a lot of time on them without any issues. Gaiam Yoga mats are also some of the most popular mats due to their lower price.
Kundalini Yoga For Weight Loss
Kundalini Yoga is slightly different from the traditional yoga methods that we commonly find. The yoga is derived from an ancient magical science where mantra and energy healing is used. It is also a form of yoga common with those that have injuries while allowing individuals to channel energy in specific ways when needed.
Since the form of yoga is specifically targeted at individuals to help them improve their mental wellbeing, it is effective for improving the natural energy levels in the body. Once the person has more mental energy, it is often seen that they start doing more things, while feeling more motivation. Once you are more active, it is easy to see how you can lose more weight.
Ashtanga Yoga For Weight Loss
Ashtanga Yoga is more of a militant style yoga that one can practice. Yoga uses forceful and powerful moves. However, most of the routines are fairly standard. Yoga follows the same script over and over, which means that it could lead to boredom. However, it can significantly increase the overall power of the person practicing it.
Since the form of yoga is much more physical and demanding on the body, it is no secret that many beginner fail at this form of yoga. It is best to ease yourself into the routine of the instructor and not to be demoralized if you cannot complete the course at first.
Hand Yoga For Weight Loss
Hand Yoga is one of the more traditional practices of yoga, using mostly asanas. However, it has also evolved over the last couple of years and nowadays it follows the Yoga Mudras principles of Ayurveda. Each part of the hand can be considered an element and when there is an imbalance in the body of elements, it leads to sickness.
Once the person turns these Mudra Asanas toward weight loss, it becomes much easier for them to shed some of the extra pounds they are carrying around. However, this still needs to be combined with a balanced diet and some physical exercise whenever possible. Hand Yoga is a mental form of yoga that projects outward in a physical manner.
Best Yoga Poses For Weight Loss
Yoga poses are often referred to as Asanas and there are a couple of Asanas that can lead to more weight loss for individuals. These Asanas are not always easy to perform by every person, but can have a dramatic effect on yoga for weight loss:
Virabhadrasana (Warrior Pose)
The Warrior Pose is a pose designed to strengthen the thighs and the upper shoulder muscles. The longer the person holds the pose, the stronger these muscles will become over time and lead to weight loss.
Chaturangadandasana (Plank Pose)
Chaturangadandasana is one of the most common yoga poses used by many fitness experts around the world. It directly targets the core muscles, leading to an increase in core muscle strength and resistance.
Trikonasana (Triangle Pose)
The triangle pose directly targets the core and belly fat deposits. It is a strenuous hold that can often lead to cramps but will inevitably help with weight loss.
Adho Mukha Svanasana (Downward Dog Pose)
Anyone slightly familiar with yoga will have heard of the downward dog pose in some form or another. It is one of the best Asanas that helps to target the entire body and most of the muscles surrounding the core of the body.
Losing weight is one of the hardest things for most people in their life. It can often feel like one step forward and one-step-back. However, yoga for weight loss has been proven repeatedly, with many experts agreeing on the effect. Let us know some of your thoughts in the comment section below.
Frequently Asked Questions
Before wrapping up, there are a couple of questions that many of you might have regarding yoga poses and how it can help you losing weight. We have identified a few of the most asked questions to ensure you get the best results:
Some many medical journals and studies directly point to the benefits of yoga for weight loss. While not all forms of yoga will necessarily help you lose weight, most forms can help improve muscle tone and lead to eventual weight loss.
It is hard to pinpoint that one specific form of yoga is best for weight loss. Various forms of yoga include actively working out and others target the mental aspect of the mind. Physical yoga seems to be more effective at helping you lose weight.
Both yoga and Pilates have their own merits. A simple search will show you many people that swear by yoga and others that swear by Pilates. Unfortunately, there is no real conclusive evidence that will recommend one above the other.
You don’t need to join a club or follow an instructor in a health center to start yoga. Fortunately, there are many free yoga courses on the internet. Additionally, some exclusive DVDs and videos could help one with yoga poses and getting started.