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Achieving Weight Loss through Yoga: 5 Effective Asanas

Overview

<p>Yoga, an ancient practice that combines physical postures, breath control, and mindfulness, is renowned for its holistic benefits. While not a high-intensity workout like some forms of exercise, yoga can play a pivotal role in supporting weight loss efforts. This article explores five yoga asanas (postures) that can help you on your weight loss journey.<br />
&nbsp;</p>

five yoga asanas

<h5><strong>1. Surya Namaskar (Sun Salutation): Energize And Activate</strong></h5>

<p>Surya Namaskar, or Sun Salutation, is a sequence of postures that seamlessly flow together, creating a dynamic and invigorating routine. This sequence engages multiple muscle groups, boosts circulation, and increases flexibility, effectively jump-starting your metabolism for the day ahead. The rhythmic breathing pattern associated with Sun Salutations also aids in detoxification and stress reduction.<br />
&nbsp;</p>

<h5><strong>2. Trikonasana (Triangle Pose): Lengthen And Strengthen</strong></h5>

<p>Trikonasana focuses on stretching and toning the sides of your body, helping to engage the oblique muscles while promoting flexibility in the spine, hips, and hamstrings. This asana also aids digestion and stimulates the abdominal organs, contributing to a healthy metabolism.<br />
&nbsp;</p>

<h5><strong>3. Virabhadrasana (Warrior Pose): Empower And Sculpt</strong></h5>

<p>Virabhadrasana, or Warrior Pose, comes in several variations, each emphasizing strength, balance, and endurance. These poses work on enhancing the muscles of the legs, arms, and core while promoting improved posture. The warrior poses foster mental resilience, a crucial component of maintaining consistency on your weight loss journey.<br />
&nbsp;</p>

<h5><strong>4. Ustrasana (Camel Pose): Open And Release</strong></h5>

<p>Ustrasana, or Camel Pose, is an effective backbend that stretches the front of the body, particularly the chest, abdomen, and quadriceps. This asana improves spinal flexibility, stimulates digestion, and strengthens the back muscles. By promoting better posture and releasing tension, Ustrasana contributes to a more active lifestyle.<br />
&nbsp;</p>

<h5><strong>5. Bhujangasana (Cobra Pose): Activate And Elevate</strong></h5>

<p>Bhujangasana, or Cobra Pose, is an excellent asana for strengthening the back, shoulders, and core muscles. This pose also helps improve circulation and massage the abdominal organs, facilitating digestion and metabolism. Regular practice of Bhujangasana can promote a leaner and more toned waistline.<br />
&nbsp;</p>

Bottom Line

<p>While yoga might not provide the same immediate calorie burn as intense cardio workouts, its unique blend of physical movement, breath control, and mindfulness offers a multifaceted approach to weight loss. These asanas, when practiced consistently and mindfully, can help you build a stronger, leaner body while fostering a deeper connection between your mind and body. Remember, the journey to weight loss is about cultivating overall well-being, and incorporating yoga into your routine can contribute to a balanced and sustainable approach to health and fitness.</p>

Rukhsana Rizwan

Introduction

<p>Another year of not keeping up with the resolution to stay fit. Diet aside, we&rsquo;re still too comfortable with the sedentary lifestyle to give it up any time soon. Too much work, the gym is too expensive, can&rsquo;t wake up early to go for a morning walk &ndash; and the excuses go on to counter any health-related suggestion coming our way. Sometimes, it feels like &ldquo;exercise&rdquo;, too, has become a luxury that most of us can&rsquo;t seem to afford. Or, maybe, we&rsquo;re wrong and that&rsquo;s a perception because of too much in-your-face advertising and glamorizing what exercise should be or should feel like.</p>

<p>Let&rsquo;s talk about yoga today. Actors swear by it &ndash; even if it&rsquo;s their professional trainer forcing them or their social media manager posting it. But, even if they weren&rsquo;t, yoga is one form of exercise that is not only backed by science, but also addresses all our concerns regarding our health.</p>

<p>Zero equipment cost? Check. Single or with a partner? Check. Full body workout? Check. Indoor vs. outdoor, morning vs. evening, at home vs. at studio? Check. No age or weight restrictions? Check.<br />
&nbsp;</p>

<p>Yoga is excellent for increasing our strength and flexibility. It can help us improve our balance by strengthening the muscles, especially the ones in knees, ankles, and hips. The breathing exercises are important in their own right as they impr<br />
ove both physical and emotional health. We don&#39;t have to worry about not being flexible or fit enough to try yoga. Beginner-level lessons, classes tailored specifically for pregnant moms, bedtime yoga for stress and anxiety, and even yoga for kids &ndash; it&rsquo;s up to us to opt for whichever class we feel like caters to our needs the most.</p>

<p>So, is it meant for our &lsquo;frail&rsquo; bodies? Let&#39;s take a closer look at some of the major benefits of yoga.<br />
&nbsp;</p>

Understanding The Holistic Benefits of Yoga

<ol>
	<li>
	<h5><strong>Improves Flexibility </strong></h5>
	</li>
</ol>

<p>One of the most frequent reasons people choose yoga is to improve flexibility. In fact, people 65 and older have particularly benefited from it. Reduced flexibility is a natural aspect of aging, and according to a 2019 study, yoga intervention not only delayed bone loss but also restored flexibility in older persons.<sup><a href="#accordion">[12]</a></sup><br />
&nbsp;</p>

<ol start="2">
	<li>
	<h5><strong>Helps With Stress Relief</strong></h5>
	</li>
</ol>

<p>According to the American Psychological Association,<sup><a href="#accordion">[12]</a></sup>&nbsp;nearly 84% of American adults experience chronic stress. According to science, yoga, particularly asana, is very effective at lowering stress. It greatly reduces tension and eases stress through meditation, breath practice, and auditory rituals like chanting and sound baths.<br />
&nbsp;</p>

<ol start="3">
	<li>
	<h5><strong>Regulates Sound Sleep </strong></h5>
	</li>
</ol>

<p>A better night&#39;s sleep is something that almost everyone would like. Regular exercise stimulates the body&rsquo;s production of melatonin, the hormone which helps regulate sleep cycles. Studies show yoga improves the quality of sleep of elderly adults, cancer patients, and pregnant women.<sup><a href="#accordion">[13]</a></sup><br />
&nbsp;</p>

<ol start="4">
	<li>
	<h5><strong>Makes Breathing Better</strong></h5>
	</li>
</ol>

<p>Get a good, long breath. Let it go now. Yoga enhances lung capacity. The various breathing techniques help the lungs function more effectively in asthmatics.<sup><a href="#accordion">[12]</a></sup>&nbsp;<br />
&nbsp;</p>

<ol start="5">
	<li>
	<h5><strong>Reduces Anxiety</strong></h5>
	</li>
</ol>

<p>Yoga asana is beneficial as an alternate treatment for anxiety problems. Anxiety disorders include social anxiety disorder and generalized anxiety disorder. Yoga Nidra, a type of guided meditation, has been demonstrated to alleviate anxiety symptoms<sup><a href="#accordion">[12]</a></sup>.<br />
&nbsp;</p>

<ol start="6">
	<li>
	<h5><strong>Improves Quality Of Life</strong></h5>
	</li>
</ol>

<p>The World Health Organization describes quality of life as &ldquo;an individual&#39;s perspective of their position in life in context of the culture in which they live and in relation to their goals.&rdquo; According to a meta-analysis published in 2019, yoga improves patients&#39; quality of life.&nbsp;<sup><a href="#accordion">[12]</a></sup>&nbsp;</p>

<ol start="7">
	<li>
	<h5><strong>Boosts Immunity</strong></h5>
	</li>
</ol>

<p>Yoga is regarded as an effective complementary therapy for stress that has scientific support. Several studies show a clear correlation between practicing yoga and having a stronger immune system.<sup><a href="#accordion">[12]</a></sup>&nbsp; It does so by reducing inflammation and enhancing cell-mediated immunity.<br />
&nbsp;</p>

<ol start="8">
	<li>
	<h5><strong>Improves Balance</strong></h5>
	</li>
</ol>

<p>It&#39;s not enough to try to stand on one leg (Tree Pose) in yoga classes to understand the value of balance. Balance and general performance in athletes is enhanced through yoga asana. Elderly people benefit greatly from adaptive yoga or chair yoga.<br />
&nbsp;</p>

<ol start="9">
	<li>
	<h5><strong>Improves Cardiovascular Functioning</strong></h5>
	</li>
</ol>

<p>A review of 1400 studies concerning yogic breathing (pranayama) was published in the Journal of Ayurveda &amp; Integrative Medicine.<sup>12</sup> It was concluded that pranayama indeed enhances the performance of a number of bodily systems.<br />
&nbsp;</p>

<ol start="10">
	<li>
	<h5><strong>Improves Self-Esteem</strong></h5>
	</li>
</ol>

<p>Teenagers and young adults frequently struggle with body image and self-esteem issues. There is evidence that yoga helps individuals deal with anorexia nervosa, alleviating symptoms like anxiety and sadness.<sup><a href="#accordion">[12]</a></sup>&nbsp;<br />
&nbsp;</p>

<ol start="11">
	<li>
	<h5><strong>Improves Bone Health</strong></h5>
	</li>
</ol>

<p>Yoga asana also helps reverse bone loss caused by osteopenia and osteoporosis. According to one study, as little as 12 minutes of yoga each day can improve bone health.<sup><a href="#accordion">[12]</a></sup>&nbsp;<br />
&nbsp;</p>

<ol start="12">
	<li>
	<h5><strong>Promotes Better Posture &amp; Body Shaping</strong></h5>
	</li>
</ol>

<p>Yoga positions during workout breaks help with posture, too. It increases brain functioning in the areas responsible for interoception and posture.<br />
&nbsp;</p>

<ol start="13">
	<li>
	<h5><strong>Improves Brain Functioning</strong></h5>
	</li>
</ol>

<p>Studies show that yoga is a true mind-body workout: it stimulates the brain&#39;s motivational, executive-functioning, attentional, and neuroplasticity-related regions.<br />
&nbsp;</p>

<ol start="14">
	<li>
	<h5><strong>Helps With Burnout</strong></h5>
	</li>
</ol>

<p>Burnout, or extreme weariness that affects one&#39;s health, appears to be at an all-time high. According to a recent study that examined burnout among hospice workers during the COVID-19 epidemic, yoga-based meditation therapies dramatically lessened the impacts of burnout by enhancing interoceptive awareness.<sup><a href="#accordion">[12]</a></sup>&nbsp;&nbsp;This ability to recognize internal cues and respond accordingly suggests that yoga can increase a person&#39;s sensitivity to their body&#39;s cues.<br />
&nbsp;</p>

<ol start="15">
	<li>
	<h5><strong>Helps Manage Chronic Conditions&nbsp;</strong></h5>
	</li>
</ol>

<p>Yoga is great for those dealing with chronic illnesses like heart disease, arthritis, COPD, and high blood pressure. Symptoms such as low back pain, neck discomfort, and menopause can all be managed with yoga.<br />
&nbsp;</p>

<ol start="16">
	<li>
	<h5><strong>Manageable Even With Joints Issues</strong></h5>
	</li>
</ol>

<p>For the most part, yoga is a risk-free kind of exercise. It does not require jumping or sprinting and is easily adaptable, which makes it ideal for those who have joint difficulties.<br />
&nbsp;</p>

<ol start="17">
	<li>
	<h5><strong>Improves Eating </strong></h5>
	</li>
</ol>

<p>Yoga promotes mindfulness that, for one, helps people make better food decisions. More than 1,800 young adults participated in a survey and it was discovered that those who practiced yoga had healthier eating habits.<sup>14&nbsp;</sup>A wholesome, upbeat yoga community can also have a positive impact on food choices.<br />
&nbsp;</p>

<ol start="18">
	<li>
	<h5><strong>Is Kids-Friendly </strong></h5>
	</li>
</ol>

<p>Yoga is a family-friendly activity. It is becoming increasingly popular among kids and teenagers, and schools are already teaching it. Children who practice yoga at school benefit emotionally, socially, and physically; it improves their mood, concentration level, and self-esteem and helps with weight loss.<br />
&nbsp;</p>

<ol start="19">
	<li>
	<h5><strong>Improves Mental Health </strong></h5>
	</li>
</ol>

<p>One of the world&#39;s most prevalent mental health conditions is major depressive disorder (MDD). According to a 2017 meta-analysis, yoga is an effective complementary therapy for MDD.<sup><a href="#accordion">[12]</a></sup>&nbsp;&nbsp;Yoga exercises that focus on movement and breathing have been demonstrated to dramatically lessen the symptoms of MDD.<br />
&nbsp;</p>

<ol start="20">
	<li>
	<h5><strong>Reduces Inflammation </strong></h5>
	</li>
</ol>

<p>According to a review, yoga lowers the biochemical indicators of inflammation associated with heart disease, Crohn&#39;s disease, and diabetes among other chronic illnesses.<sup><a href="#accordion">[12]</a></sup>&nbsp;<br />
&nbsp;</p>

<ol start="21">
	<li>
	<h5><strong>Increases Strength</strong></h5>
	</li>
</ol>

<p>Numerous specialized scenarios have been researched to determine how well yoga builds strength. For instance, in children, elderly persons, and those who have breast cancer. Yoga is an excellent strength-building technique for people of all ages.<sup><a href="#accordion">[12]</a></sup>&nbsp;<br />
&nbsp;</p>

<ol start="22">
	<li>
	<h5><strong>Helps Lose Weight </strong></h5>
	</li>
</ol>

<p>According to research, yoga helps with stress management, mood enhancement, emotional eating reduction, and the development of a supportive social network &mdash; all of which can aid in weight loss and maintenance.<sup><a href="#accordion">[15]</a></sup><br />
&nbsp;</p>

<ol start="23">
	<li>
	<h5><strong>Improves Mindfulness Related to Eating Behaviors</strong></h5>
	</li>
</ol>

<p>Yoga reduces binge, emotional, and stress eating by enhancing attention. These behaviors undermine our efforts to lose weight and result in a vicious cycle of guilt and shame that frequently results in quitting.<br />
&nbsp;</p>

Conclusion

<p>Yoga does not require any special equipment or shoes, nor does it require the person to be at a yoga studio or spend a lot of money to attend lessons. Yoga can be practiced at home, at work, out on the side, on a vacation, literally anywhere the person feels comfortable</p>

<p>The person does not have to be flexible, physically fit, or wearing spandex to begin yoga. It can be done on a chair wearing pajamas at home.</p>

<p>We don&rsquo;t need to change our schedule for it; it literally works anytime and anywhere we want it to. All it requires is a little commitment on our part. Are we willing to do it? As they say, you&rsquo;d have to try it to believe it.<br />
&nbsp;</p>

Key Takeaways

<ul>
	<li>Yoga is a flexible practice with numerous types that are suitable for beginners.</li>
	<li>Before moving on to more complex poses, you might learn the basic poses first.</li>
	<li>Yoga has so many positive effects on the body and the mind. Some of these might be immediate for you, while others would take frequent practice to develop.<br />
	&nbsp;</li>
</ul>

[1] Park CL, Braun T, Siegel T. Who practices yoga? A systematic review of demographic, health-related, and psychosocial factors associated with yoga practice. J Behav Med. 2015;38(3):460–71.

[2] Carinci F, Pezzetti F, Locci P, Becchetti E, Carls F, Avantaggiato A, et al. Apert and Crouzon syndromes: clinical findings, genes and extracellular matrix. J Craniofac Surg. 2005 May;16(3):361–8.

[3] Sivaramakrishnan D, Fitzsimons C, Kelly P, Ludwig K, Mutrie N, Saunders DH, et al. The effects of yoga compared to active and inactive controls on physical function and health related quality of life in older adults-systematic review and meta-analysis of randomised controlled trials. Int J Behav Nutr Phys Act. 2019;16(1):1–22.

[4] Thompson-Lastad A. Providing Integrative Medicine to Low-income Patients though Group Visits. University of California, San Francisco; 2018.

[5] Saoji AA, Raghavendra BR, Manjunath NK. Effects of yogic breath regulation: A narrative review of scientific evidence. J Ayurveda Integr Med. 2019;10(1):50–8.

[6] Streeter CC, Gerbarg PL, Whitfield TH, Owen L, Johnston J, Silveri MM, et al. Treatment of Major Depressive Disorder with Iyengar Yoga and Coherent Breathing:  A Randomized Controlled Dosing Study. J Altern Complement Med. 2017 Mar;23(3):201–7.

[7] Heeter C, Allbritton M, Lehto R, Miller P, McDaniel P, Paletta M. Feasibility, acceptability, and outcomes of a yoga-based meditation intervention for hospice professionals to combat burnout. Int J Environ Res Public Health. 2021;18(5):2515.

[8] McIver S, O’Halloran P, McGartland M. Yoga as a treatment for binge eating disorder: a preliminary study. Complement Ther Med. 2009;17(4):196–202.

[9] Sethi JK, Nagendra HR, Ganpat TS. Yoga improves attention and self-esteem in underprivileged girl student. J Educ Health Promot. 2013;2.

[10] Pahwa R, Goyal A, Jialal I. Chronic inflammation. StatPearls [Internet]. 2021;

[11] Miller J. How many calories do you burn practicing yoga?

[12] Ezrin S. 16 science-based benefits of yoga. Healthline.

[13] How yoga can improve your sleep quality. Sleep Foundation.

[14] Watts, A.W., Rydell, S.A., Eisenberg, M.E. et al. Yoga’s potential for promoting healthy eating and physical activity behaviors among young adults: a mixed-methods study. Int J Behav Nutr Phys Act 15, 42 (2018).