Yoga for weight loss: a set of exercises, tips, effectiveness

In search of a new self, not only diets but also philosophical teachings are used. For example, with the help of regular yoga practice, you can achieve harmony with the external environment, the close environment and your body. A new direction in the fight against overweight opens up secret knowledge of the inner world and controls the vital processes responsible for metabolic processes.

exercise set

The principle of yoga in the fight against overweight

The most valuable thing that can be achieved by practicing yoga is well-being and a healthy psycho-emotional background. This is the best a person can give himself, because a healthy mind is born in a healthy body. There is now much discussion about the effectiveness of yoga in the fight against weight loss.

Experts note the following changes that have a positive effect on weight loss:

  • normalization of hormonal levels;
  • regulation of the endocrine system;
  • appetite suppression;
  • Acceleration of metabolic processes;
  • improves blood circulation.

In addition, regular sessions have a positive effect on the overall situation:

  • prevention of cardiovascular diseases;
  • developing flexibility;
  • strengthening of muscle tissue;
  • removing stress in the joints;
  • Strengthening the spine.

But it should be noted that not all areas of yoga contribute to weight loss.

It's better to use:

  • pranayama (daily respiratory complex);
  • hatha (every morning on an empty stomach);
  • ashtanga vinjasa (in combination with cardio).

To effectively combat obesity, it is recommended that you review your dietary principles, giving preference to seafood, lean meats and fresh fruits / vegetables. Greasy, fried and smoked foods will hinder the weight loss process, and the result can be obtained in pounds.

What kind of yoga is best for you

If you decide to use one or more yoga techniques to lose weight, you should contact your trainer for advice and recommendations. In addition, you can watch video tutorials that thoroughly introduce you to the exercise technique.

Yoga positions

You can choose one of the types of yoga for weight loss:

  • Ashtanga Vinyasais ​​energetic and requires physical fitness. The exercise uses energy locks to help redistribute energy throughout the body. Regular practice has a positive effect on health and mental clarity.
  • Hatharepresents the classic yoga trend. The main principles are attention and relaxation. With each exercise, you need to turn on consciousness and feel every element. An important technical task is considered to be victory over your body without any violence. Muscle relaxation allows you to perform gorgeous movements without feeling pain. But they come to it gradually through regular learning.
  • Kundaliniinvolves doing physical exercises along with proper breathing. In the process of action, a person is immersed in meditation. The duration of meditation can range from 3 minutes to 2. 5 hours. If you learn this technique, a person understands the feeling of joy and fulfillment, which completely deters the thought of food.
  • Vishrantinvolves working more with the mind than with the body. In the process of practice, calming, peace, physical relaxation is achieved. The technique relieves stress, depression and obsessive thoughts.
  • Nidrais ​​a bit like visranta. To perform, you will need to fully relax in a posture by stretching the muscles. The body stays still for a long time. Brain activity works during exercise. The technique eliminates fear, psycho-emotional blocks. During the session, thoughts focus on certain images.

What you need for lessons

It is recommended to consult a doctor to rule out contraindications before starting to learn the technique. Tips and at least coach's introductory lessons will also be helpful. Next, a room for conducting classes is chosen. It could be a corner of the living room. The main thing is that loud noises and household interference during the session. In the warmer months, you can exercise outdoors. The sun and grass are a great addition to your activity.

Many exercises are performed in a supine and sitting position. For convenience, use a rug or rug. Clothing should be light and flexible, allowing it to stretch freely. You don't have to put anything on your feet. Yoga ensures the unity of one's own energy and earth.

Additional tracking may be required for various items:

  • support block that helps beginners learn complex asanas;
  • strap for easy stretching.

Videos and tutorials will be no less useful in home practice. Mantras and aromatherapy are needed to immerse yourself in an atmosphere that meets philosophical teachings.

Basic Terms

To understand at least the basics, you need to learn the technique and follow a few rules:

you must learn the technique and strictly follow some rules
  • Before conducting classes, the room should be wet cleaned and ventilated.
  • Prepare a mat or mat for gymnastics on the floor.
  • Do not eat before classes or eat immediately after the end.
  • Sessions should be held for at least 15 minutes each day.
  • Breathe through your nose only during exercise.
  • Relaxation elements are recommended for postmenstrual training.
  • Pregnant women are only allowed to include light exercises.
  • Beginners should evaluate their fitness and age. Consultations with a coach will be appropriate. Hatha yoga and therapeutic areas are more suitable for the elderly. Ashtanga Vinjas is recommended for energetic ladies.
  • When creating a training program, you need to anticipate a gradual increase in workload: from simple elements to complex ones.
  • If you experience severe or severe pain during the exercise, postpone the exercise. If necessary, consult a doctor.
  • Consistency is important to use yoga for weight loss, so do not postpone sessions. The regularity of keeping can be based on the mode of operation: every other day, 3 times a week, every day, etc.

Weight Loss Exercise Kit


Body position, standing on the mat, arms and legs together. Straightened posture. You have to stand for a few seconds. During this time, the abdomen is pulled up, causing the abdominal muscles to work. (All asanas that are performed upright start from this position).



When standing, bend your arms on your chest as a Native American greeting, and bend one leg, placing the leg on the inside of the knee joint of the other leg. Raise your arms above your head and stand for a few seconds. Change your body position by changing your legs. When changing position, lower your arms to your chest.


Jump from your feet with your feet and hands to your side. The legs should be in a position that is wider than shoulder level. Turn the right leg to the right, it should take a direction perpendicular to the left leg. Without kneeling, bend to the right, trying to touch the right foot with the fingers of your right hand.

It is correct if the palm rests on the floor. At the same time, lift your left hand up, turn your head, looking at the fingers of your left hand. Stand for a few seconds. The body then assumes its original position and changes its position, but by turning to the left.


Sit from the exposed position on the carpet. Stretch your arms forward, start bending your legs. You have to grip your feet with your toes while not kneeling. Lower your head by pressing your chin against your sternum. Attach the element for a few seconds and return to sleep position. Repeat the exercise several times until you are strong enough. Do not tolerate severe pain.


Lift your legs and body from the exposed position to the "birch" position. Support your back with your arms, straighten your legs. Start the item for 1 minute to get started.

Janu sirshasana

Starting position - sitting on the mat with your feet and hands. Bend the right leg and attach the foot to the outer thigh (in the crotch area) of the left leg. Bend your body straight, grasping your left leg with your right hand. Place your left hand behind your back. At the same time, try not to bend your left leg.Jan shirsanaHold the position for a few seconds and return to the starting position. Repeat the same steps, but change sides.

Initially, all exercises are repeated 3-5 times. The holding time of the pose should increase gradually. You do not have to endure sharp pain. The body will soon become accustomed to stretching movements, and it will be possible to introduce more complex elements.

How many kg can you lose

In combination with proper nutrition, it is guaranteed that you can lose 4-8 kg in the first month. At the same time, you do not need to exhaust yourself with a lot of physical effort and a feeling of hunger.

The breakdown of fat cells in different parts of the body, if all the rules are followed, will start from the third week.

During the first 14 days, the body gets rid of excess fluid, which significantly exceeds the fat value. Therefore, in the first 2 weeks you can drop up to 10 kg, and in the following weeks the result will be minus 1-2 kg.

Advantages and Disadvantages


  • stabilization of the inner world and the work of the internal organs;
  • gradual weight loss prevents weight gain;
  • is ​​suitable for any age;
  • exercises are focused on the flexibility and strengthening of the chest;
  • normalizes psycho-emotional mood;
  • improves the functioning of internal organs and vital systems.


  • weight loss result is gradual and not fast;
  • hard to find motivation;
  • You can't get results without knowing the technique.


  • internal organ dysfunction;
  • hypertension;
  • ARI, ARVI;
  • infections;
  • oncological diseases;
  • Skull brain injury.

Pregnant and nursing mothers should be postponed. It is also not recommended to practice during rehabilitation after serious injury or surgery.


I have been practicing Kundalini yoga for 5 months and recently started learning hatha. I like to do muscle stretching exercises. After 2 weeks of training, the knee pain disappeared. I started wearing heels again, which I couldn't wear for more than 10 minutes for 8 years. During the lessons, I didn't notice how my favorite things became 1 size, but then 2 sizes bigger. My achievement in such a short period of time is minus 12 kg. But more surprising is the excellent state of health and lack of headaches.

I have been practicing Hatha Yoga for the second year. I started practicing after giving birth, which was very difficult and weakened my health. Now I feel great. Thanks to the set of exercises, the figure is in perfect condition. I recommend everyone to try to get in harmony with their body and those around them.

I was skeptical of my husband's recommendation to try yoga for weight loss. He's been doing this for 7 years, I love photography more than I actually made a living. Dynamics, creativity and creativity have always been my companions. And then yoga - calmness, mood and well, and all that. . . Nonsense, I thought. It's been six months, and now I understand how I missed it. Harmony and prudence settled in my heart. And thanks to the hatha, the figure gradually began to take proper shape. Of course, yoga is not a diet, you can not lose much weight at once in a month. But there was no return on my losses either.