How Can I Lose weight with Yoga ? | Learn 5 Best Moves Of Yoga

Can You Lose Weight With Yoga ? 

If weight loss is your goal and you're not a fan of high-intensity exercise, preferring a more zen-like state, then we have some good news for you. 

 Yoga is an excellent exercise, ideal for strengthening muscles, improving your flexibility, and even boosting your immune system. Some forms of yoga, like hot yoga, are also famous for being serious calorie-burning exercises and can improve cardiovascular fitness. 

 However, there's one catch when it comes to learning how to lose weight with yoga: you'll need to be in a calorie deficit. This is an energy imbalance that occurs when you burn more calories than you consume every day. Along with some other factors, like reduced stress and sleeping better, it's truly essential.

 Here, a specialist personal trainer explains to woman&home exactly how to lose weight with yoga and how often you should do yoga to maintain that deficit. 

 Can you lose weight with yoga? Yoga can certainly contribute to healthy weight loss but it won't be the most effective exercise on its own, unless you opt for hot yoga or a combination of yoga and Pilates for weight loss, as it doesn't tend to elevate your heart rate significantly, says Rachael Sacerdoti, a personal trainer and wellbeing expert specializing in yoga.

 "As yoga helps reconnect the mind, body, and soul, it helps you gain insight and awareness into your overall wellbeing," she says.

 "However, to achieve your goals and see constant long-term results, you need to combine regular yoga sessions with cardio and weight training, alongside good nutrition." 

 It's an exercise that's beneficial for weight loss for several reasons though.

 "You will eat more mindfully, fuelling your body with goodness as you become more aligned with what your body actually needs and the slow pace of exercises, along with the inner focus of breathing, is also proven to lower stress and cortisol levels," Sacerdoti says, pointing to another study by University College London. "

This level of calmness brings balance to the entire body, meaning your cortisol is less likely to spike, which is something that causes many women to gain and hold unwanted fat and excess weight.

 As well as exercise and nutrition, sleep is essential when it comes to weight loss. It allows your body to restore, rest, and repair itself without distraction. 

"Consistent yoga practice will not only encourage this deeper state of relaxation, but it will also improve your sleep, helping you to settle faster and wake up feeling fresher," she says.

What are the benefits of yoga? 

1. Improve balance and flexibility

 If you're strength training and doing regular cardio exercise, then working on your balance is essential as it's a figment of fitness that's often left behind - but can prove vital for those looking to improve their technique and fitness. 

 "Many routines incorporate several controlled moves," says personal trainer Sacerdoti, pointing to compound lifts like the squat and deadlift that use multiple muscles and require the right technique to avoid injury.

 "Nearly every yoga pose engages your core muscles and activates your abdominal wall, making it a brilliant form of exercise for your entire body, both challenging and improving your balance." 

 2. Build strength

 As much as yoga can help you improve in your other exercises, it's also an excellent way to build strength in itself. 

"Performing low-intensity movements with your own body weight will help strengthen and tone your muscles, all while minimizing any stress to the joints or bones," she says.

 "The longer you can hold a position, the better your strength, muscle endurance, and stamina will be." 

 3. It can help maintain your immune system 

If there's one thing that's going to keep you away from exercise and knock you off your nutrition plan, it's the flu. Luckily, Sacerdoti says, yoga can actually help your immune system to function normally. 

 "Yoga not only relaxes and recharges your body but it also helps get rid of toxins. The breathwork in yoga helps to increase your blood circulation, helping you fight oxidative stress, calming the heart rate, and helping to balance and support the immune system," she says. 

 "Moves such as the Uttanasana [standing forward bend] and the Viparita Karani [legs up the wall pose] are both excellent for rejuvenating the immune system, improving blood flow, and revitalizing the body. It's the ultimate form of self-care." 

 What are the 5 best yoga moves to help you lose weight? 

1. Hip opener

 First, get into a downward dog position using your pick of the best yoga mats. In downward dog, lift your left leg towards the ceiling, your foot flexed, and your hips level. Bend your left knee and let your heel move towards your hip. 

Hold for 15 to 30 seconds and repeat with the other leg. Return to the downward dog before walking your hands to your feet and slowly curl up to a standing position. Repeat on the other side.

2.Easy Lung Twist

In downward dog, exhale and bring your left foot forward and place it between your hands. Bend your left knee to 90°. Then place your right hand next to your left foot, so it’s directly under your shoulder. Inhale and lift your left arm towards the ceiling by rotating the upper body to the left. Rotate your gaze up to the ceiling and lengthen through your spine. Hold for 30 to 60 seconds and then repeat on the other side.

 3. Eagle pose 

Standing up straight in mountain pose, bend both knees, lift your right foot and slowly wrap your right thigh over your left thigh. Move your right foot behind your left calf and wrap it around securely. Then, reach both of your arms out in front of you and move your left arm over your right arm, wrapping it around. 

Make sure you cross your left elbow over your right upper arm. Cross your forearms, slide your right hand toward your face, and press your palms together. Make sure your elbows are at the height of your shoulder.

 4. Tree pose 

Standing up straight in mountain pose, press your feet into your yoga mat firmly. Bend your left knee and bring your foot up high to your inner right thigh, pressing your foot into your thigh. Maintain your focus and gaze on a point in front of you, making sure that your core remains engaged throughout the move.

 5. One legged plank 

Move into the standard plank position, moving your shoulders over your elbows to engage your core. You may find choosing one of the best thick yoga mats is better for this, as it'll help take some of the tension away from your wrists. 

Make sure your shoulder blades are retracted back and down. From here, elevate your right leg from the hip all the way to your toes into the air - as high as it will go. Engage your core throughout, pulling your belly button.