Yoga for Weight Loss: The Complete Guide to Becoming Slim Without Gym, Without Drugs, Natural Way

Yoga and Exercise: Introduction-

In the present day’s busy lifestyle,  due to work stress, irregular routines, wrong diet, and lack of physical activity, people are becoming increasingly obese. Due to this obesity, rapid weight gain in people has become a common problem. Obesity is not only a physical problem, but it has also become the root cause of many diseases like diabetes, heart disease, and depression. However,  expensive gyms or dieting are not necessary to lose or lose weight. The solution to all these problems is possible only through yoga. We can practice yoga for weight loss at home.

Yoga is an ancient practice of India. Yoga not only reduces our weight, keeps the body healthy, but also provides peace of mind. The Indian way of life has given importance to yoga for the development of physical, mental, spiritual,  moral, etc., since ancient times. According to our ancient Acharyas, great men and gurus, a healthy and dry life is an integral part of human beings. With a healthy life, not only the body but also the mind and spirit all develop. Therefore, yoga is the safest, cheapest, and most sustainable means for weight loss.

Yoga in general is not just a calorie-burning workout. But yoga for weight loss helps in every way. Such as reducing excess body fat, relieving mental stress and anxiety, improving the digestive system, improving the quality of sleep,  balancing hormones like thyroid, insulin, and cortisol, etc. Yoga is a simple, calming, but extremely powerful step for weight loss. It strengthens and lightens the body from inside and also makes you feel positive.

If you want a change in your busy lifestyle,  start yoga for weight loss today. It’s not a big effort. All it takes is a yoga mat, a few minutes a day, and a little courage for yourself. Your new, fit, and healthy look is waiting for you.

Purpose of the Blog-

In this blog, readers will be able to understand the role of yoga for weight loss, causes of weight gain, how yoga leads to weight loss, 10 extremely impressive examples of yoga, special tips related to yoga for weight loss, important tips before practicing yoga, the scientific relationship of yoga and weight loss, etc. It has been apprised. In addition, for example, the definition of ten yoga asanas is described along with their benefits and precautions.

Yoga and Exercise e-Book, How to Get It?

If you want a yoga and exercise e-book, you can get it from the website vijaybooks.store and practice yoga and exercise from the comfort of your home. Apart from this, there is another website, yoga.ayush.gov.in, which is a government website of India.

There are other blogs available similar to this blog.

Yoga for Weight Loss: Why Does Weight Gain Occur?

The reason for weight gain is not just overeating. There are many reasons for this. For example–

1. Slow metabolism does not burn fat properly, leaving weight uncontrollable.
2. Especially due to the imbalance of thyroid and hormones, weight remains uncontrollable.
3. Stress and anxiety directly increase belly fat, leaving the weight uncontrollable.
4. Lack of sleep stores more fat in the body, which keeps the weight uncontrollable.
5. Eating more processed food, sweet, oily food leads to weight gain.
6. The lifestyle of sitting in a chair throughout the day with a mobile and a laptop, i.e., due to a lack of physical activity, the weight remains uncontrollable.

Therefore, yoga for weight loss works effectively on all these reasons simultaneously.

10 Most Effective Yoga Asanas for Weight Loss-

Yoga for weight loss not only helps us but also makes the body strong and flexible. To burn fat, lose belly fat, and lose body weight, yoga is extremely effective. The following are the major yoga asanas for this.

1. Surya Namaskar-

Under Yoga for Weight Loss, Surya Namaskar is a complete series of yoga. To energize the body, activate the muscles, and increase mental concentration, this yoga asana is performed. Surya Namaskar Yogasana provides a complete exercise-like benefit by combining whole-body stretching, balance, and breathing together.

Advantages–

By doing Surya Namaskar Yoga Asana regularly-

• Reduces stress and increases mental peace.
• Blood circulation in the body is better.
• Metabolism is faster.
• Calories are burned faster.
• Reduces belly fat.
• Strengthens the bones of the spine.

Precautions–

Do not do Surya Namaskar too fast; At the beginning, only 3–5 rounds are enough. If you have a backache, high blood pressure, heart disease, or any kind of surgery, then consult a yoga expert. Pregnant women should not do it without the permission of the doctor.

2. Kapalbhati-

Under Yoga for Weight Loss, Kapalbhati is a powerful pranayama technique within yoga for weight loss,  in which the breath is exhaled at a rapid speed while contracting the abdominal muscles. It is considered to control breathing and the body’s ‘internal detox’, which is especially effective for improving digestion and reducing belly fat.

Advantages–

By doing Kapalbhati Yoga Asana regularly-

• Belly fat decreases rapidly.
• Metabolism increases.
• The digestive system is strong.
• It flushes out toxins from the body.
• Increases lung capacity.
• Reduces stress.

Regular practice of Kapalbhati Yogasana helps in weight control, energy boosting, and bringing mental clarity.

Precautions–

Practice Kapalbhati Yoga Asana on an empty stomach, starting slowly. High blood pressure, heart patients, hernia, ulcer, or pregnant women should not do it without the advice of a doctor or yoga expert.

3. Bhujangasana: Best yoga asanas for the waist and abdomen-

Under Yoga for Weight Loss, Bhujangasana is one of the most popular backbend yoga asanas under yoga for weight loss. In this yoga asana, lying on the floor,  the upper part of the waist is raised like a snake. This causes a slight stretch on the spine. This asana makes the body extremely strong and flexible, removing the tightness of the waist, abdomen, and shoulders.

Advantages–

By doing Bhujangasana Yoga Asana regularly-

• Reduces belly fat.
• Relieves back pain.
• Strengthens the spinal cord and lungs.
• Supports hormonal balance.
• Thyroid and stress.
• Improves the digestive system.

Regular practice of Kapalbhati Yogasana opens the chest and infuses energy in the body.

Precautions–

Pregnant women, people with hernia, abdominal surgery, severe back pain, or people with slipped discs should do this asana carefully or seek expert advice. Do not give a sudden jerk to the waist while doing the asana, and lean back as much as you feel comfortable.

4. Naukasana: A direct attack on belly fat-

Under Yoga for Weight Loss, Naukasana is a very effective and powerful yoga asana that strengthens the core muscles of the body. In this pose, the body is raised in a boat-like shape, where the abdomen,  back, and thighs are simultaneously stretched and pressed. This asana is considered extremely effective for increasing balance, strength, and endurance.

Advantages–

By doing Naukasana Yoga regularly-

• One of the most effective asanas for reducing belly fat. this
• Tones the abdominal muscles,
• Improves digestion and
• Increases metabolism, which leads to rapid weight loss.
• It also strengthens the waist and thighs.

Naukasana yoga weight loss rapidly. This asana is also helpful in PCOS,  thyroid, and insulin resistance, as it improves hormonal balance and blood sugar control.

Precautions–

People who have a hernia, recent abdominal or groin surgery, severe back pain, or slipped disc problems should do this asana carefully. Do not stay in this posture for a long time in the beginning. Gradually increase the practice. Do not do this asana by holding your breath, and stop immediately if you feel pain.

5. Dhanurasana–

Under Yoga for Weight Loss, Dhanurasana a powerful backbend yoga asana under yoga for weight loss, is a powerful backbend yoga asana. In this pose, the body becomes like a bow shape, where the chest and thighs are raised by holding the legs with the hands. This causes a deep stretch on the abdomen, groin, and spine. This asana plays an important role in increasing energy and balance by removing the inertia of the body.

Advantages–

By doing Dhanurasana Yoga regularly-

• It is extremely effective for reducing belly fat.
• Along with speeding up digestion, it also increases appetite and removes the problem of constipation.
• It strengthens the muscles of the waist, thigh, and chest.
• Regular exercise improves hormonal balance, which also provides relief from problems like PCOS and thyroid issues.
• The flexibility of the body and the capacity of the lungs also increase.

Precautions–

People who have had ulcers, hernias, severe back pain, or recent abdominal or spine surgery should do this asana carefully. Pregnant women should not do this asana. If you feel more stretch or pain, stop immediately and initially do yoga under the supervision of a specialist.

6. Uttanapadasana–

Under Yoga for Weight Loss, Uttanapadasana is a simple yet highly effective yoga asana under yoga for weight loss. In this, lying on the back, both legs are raised straight up. It strengthens the abdominal muscles, thighs, and waist. This asana,  especially the lower abdomen, is known to reduce fat and strengthen the core muscles.

Advantages–

By doing Uttanapadasana Yoga regularly-

• Targets lower belly fat and strengthens the digestive system.
• It relieves back pain, increases strength in the legs, and improves blood circulation.
• This speeds up metabolism, which helps in weight loss.
•  This asana is useful for people with PCOS and thyroid issues as it activates the core muscles.
• Reduces fat accumulation around the stomach.

Precautions–

People with hernia, low back pain, slipped disc, or recent abdominal surgery should do it carefully. Pregnant women should not do this asana. Do not raise the legs too high in the beginning, and gradually increase the practice. If you feel a stretch or pain in the groin, stop immediately.

7. Pawanmuktasana–

Pawanmuktasana is a very useful yoga asana for the stomach and digestive system. In this asana, lying on your back, your knees are brought towards the chest and held with both your hands; gentle pressure is applied to the knees. This asana activates the abdominal muscles while removing the gas, bloating, and indigestion accumulated in the body.

Advantages–

By doing Pawanmuktasana Yoga regularly-

• It is extremely effective in relieving gas, bloating, and constipation.
• It strengthens digestion, removing belly fat.
• In this, the abdominal muscles are toned due to light pressure on the stomach. This increases metabolism and helps in rapid weight loss.
• It reduces back pain, reduces stress, and relaxes the body.
•  This asana is also considered helpful in PCOS and thyroid.

Precautions–

People who have hernia surgery or serious problems with neck or back pain should do it with caution. This asana should not be done during pregnancy. Do not do the asana with a jerk. Practice in a slow and controlled manner. If you experience severe stomach pain, stop immediately.

8. Trikonasana-

Under Yoga for Weight Loss, Trikonasana is a standing yoga asana that brings stretch and balance to the entire body. In this pose, the body forms a triangle-like shape, creating a deep stretch on the shoulders, waist, legs, and side muscles. It specifically targets the side fat of the stomach.

Advantages–

Trikonasana is one of the most effective yoga asanas for reducing side fat. By doing Trikonasana Yoga regularly-

• It tones the waist muscles, increases body flexibility, and helps in reducing belly fat.
• It improves digestion, removes back stiffness, and strengthens the thighs and shoulders.  
• Trikonasana increases blood circulation, reduces stress, and helps maintain energy balance in the body.
• In PCOS and thyroid, this asana is also considered helpful in hormone balance.

Precautions–

If there is a problem of low blood pressure, cervical pain, knee injury, or dizziness, do this asana carefully. Do not bend the body beyond its limit, and avoid sudden bending. Pregnant women should not do Trikonasana without the advice of a specialist.

9. Virabhadrasana–

Virabhadrasana is a powerful yoga asana done while standing. It involves bringing the body into a warrior’s pose,  where there is a combination of leg strength, waist stretch, and balance in the hands. This asana is famous for increasing stamina, strength, and mental stability.

Advantages–

By doing Virabhadrasana Yoga regularly-

• Strengthens the muscles of the thighs,  hips, and waist, which leads to rapid fat loss.
• It also affects belly fat and corrects the body posture.
• Blood circulation is better, stamina increases, and stress is reduced.
• Metabolism is faster, which helps in weight loss.
• This asana is also considered useful in PCOS, thyroid, and hormonal imbalances, as it balances the energy of the body.

Precautions–

If there is a problem of knee pain, back injury, high blood pressure, or dizziness, do this pose carefully. Initially, do not spread the legs too much and do not put unnecessary pressure on the body. Pregnant women should do this asana only on the advice of a specialist.

10. Chakrasana–

Under Yoga for Weight Loss, Chakrasana is an upward body-bow-like backbend yoga asana under yoga for weight loss. In this, the body is bent backwards, raised with the help of hands and feet, forming a circle-like shape of the body. This pose is known to increase flexibility, develop strength, and stretch the entire body deeply.

Advantages–

By doing Chakrasana Yoga regularly-

• Affects the muscles of the whole body, especially the abdomen, waist, thighs, shoulders, and hands.
• It is extremely effective in reducing belly fat, improving digestion, and speeding up metabolism.
• Lung capacity increases and hormonal balance improves, which also provides benefits in PCOS and thyroid.
• It increases the body’s energy and helps reduce stress.

Precautions–

Do this asana carefully if there is a backache, slipped disc, wrist weakness, heart disease, or high blood pressure. Pregnant women should not do it. Specialist supervision is necessary initially, as there is a possibility of injury if the excessive backbend is done incorrectly. Try not to stretch the body more than it can handle.

Yoga for weight loss: Special tips-

If you want to practice yoga for weight loss, then keep the following points in mind.

1. Regularity- Start with 20 minutes, do it daily, and gradually increase the time.
2. Balanced diet- Practice yoga on an empty stomach. Eat a balanced and nutritious diet after practice.
3. Get enough sleep– Get at least 6 hours of sleep.
4. Drink 8-10 glasses of water a day.
5. Be patient- Yoga reduces weight gradually, but it is sustainable. Don’t expect quick results.

Yoga for Weight Loss: Important Tips Before Practice-

Here are some important tips before practicing yoga for weight loss. For example-

1. Keep your body and clothes clean. Do yoga in pure air. If done at home, the space should be ventilated.
2. While performing the asana, the presence of someone else is not necessary or appropriate. The atmosphere should remain calm. Do not practice yoga while looking at a mobile.
3. The meal should be eaten at the appointed time, but in a happy manner. The food should be simple and nutritious, not too oily, and chilli. Vegetables,  boiled vegetables ar,e beneficial.
4. After yoga, one should take a half-hour rest and take milk or fruit. Tea, coffee, and intoxicants are harmful.
5. After defecating in the morning,  after cleaning the teeth, yoga should be practiced on an empty stomach.
6. Persons suffering from serious illnesses and pregnant women, seek the advice of a doctor.
7. Flexibility comes slowly through the practice of yoga, so do not force any asana.
8. If there is any pain or discomfort,  stop yoga immediately.

Yoga for Weight Loss: How Does Yoga Help with Weight Loss? This is the truth, which no one tells.

Yoga for weight loss is not just a calorie-burning workout in general, but in every way, it helps to lose weight. As-

1. Boosting metabolism

Yoga improves the digestive system, activates metabolism, and increases it, which keeps weight under control.

2. Reducing mental stress and anxiety-

Regular yoga reduces mental stress and anxiety, which stops emotional eating and keeps weight under control.

3. Strengthening muscles-

Regular yoga strengthens the muscles, thereby controlling weight.

4. Balancing hormones-

Regular yoga balances hormones such as thyroid, insulin, and cortisol, which keeps weight under control.

5. Improving the quality of sleep-

With regular yoga, sleep quality improves. Good sleep, good sleep is very important for weight loss.

6. Removing the deficiency in physical activity-

Regular yoga overcomes the lack of physical activity and exercises each organ, which keeps the weight under control.

Yoga for Weight Loss: The Scientific Relationship between Yoga and Weight Loss-

Yoga for weight loss is not only a system to make the body flexible, but it also works on the nervous system, hormone system, and digestive system. Belly fat is the most stubborn. This is how yoga works to remove it or lose weight.

1. Yoga accelerates metabolism.
2. Hormones and insulin are balanced.
3. Yoga reduces cortisol (stress hormone)
4. Yoga helps to control hunger.
5. Yoga starts burning fat naturally.
6. Reduces bloating.
7. Breaks down fat cells.

This is the reason why the effect of yoga for weight loss is slow but permanent,  which is completely different from diet and gym. This makes the stomach feel lighter in 15-20 days.

Yoga for Weight Loss: Conclusion-

If you want to practice yoga for weight loss, yoga is the easiest, cheapest, and most effective option. Yoga is not just an exercise; it is a lifestyle. It connects the body, mind, and soul. Boosts energy, enhances sleep quality, controls appetite, reduces stress, boosts self-confidence, and brings a glow to the face. It is slim on the outside, healthy on the inside, and keeps the brain calm. With a little discipline, patience, and regularity, you can surely lead a fit and healthy life.

If you want to infuse discipline and positive energy into your life and practice yoga for weight loss, then give yoga a place in your daily routine. From today onwards, take out only 30 minutes for yourself every day, and after 30 days, definitely feel positive. It may seem a little difficult in the beginning, but with continuous practice, you will not only be healthy, but will also feel strong and happy from the inside, and your life will be full of joy.

We wish you a successful, healthy, and happy life.