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

In the search for a new one, not only diets are used, but also philosophical teachings. 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 obesity opens the secret knowledge of the inner world and the control of vital processes that are responsible for metabolic processes.

set of exercises

The principle of yoga in the fight against obesity

The most valuable thing that can be achieved with the practice of yoga is prosperity and a healthy psycho-emotional background. This is the best that a person can offer, because a healthy mind is born into a healthy body. There is now a lot of discussion about the effectiveness of yoga in combating weight loss.

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

  • hormonal normalization?
  • regulation of the endocrine system?
  • appetite suppression?
  • acceleration of metabolic processes.
  • improve blood circulation.

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

  • prevention of cardiovascular disease.
  • flexibility development.
  • muscle tissue strengthening?
  • joint stress relief.
  • strengthening of the spine.

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

It is more appropriate to use:

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

To effectively fight obesity, it is recommended to review dietary principles, preferring seafood, fatty meats and fresh fruits / vegetables. Fatty, fried and smoked foods will hinder the weight loss process and the result can be achieved 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 an instructor for advice and recommendations. In addition, you can watch instructional videos that introduce in detail the technique of performing the exercises.

Yoga positions

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

  • Ashtanga Vinyasais ​​active and requires some physical condition. Exercise uses energy locks to help redistribute energy throughout the body. Regular exercise has a positive effect on health and mental clarity.
  • Hatharepresents the classic trend in yoga. The basic principles are attention and relaxation. When performing each exercise, you need to activate your consciousness and feel every element. An important task of the technique is considered to be the victory over your body without any violence. Relaxing the muscles allows you to perform movements with flowers without feeling pain. But they get to it gradually, through regular training.
  • KundaliniTheinvolves exercise combined with proper breathing. In the process of action, a person immerses himself in meditation. The duration of meditation can range from 3 minutes to 2. 5 hours. If you master this technique, a person understands a feeling of joy and satisfaction, which completely discourages thoughts of eating.
  • Vishrantainvolves working more with thoughts than with the body. In the process of practice, peace, tranquility, physical relaxation are achieved. The technique relieves stress, depression and obsessions.
  • Nidralooks a bit like a visranta. To perform, you need to completely relax in a muscular posture. The body remains motionless for a long time. During exercise, brain activity works. The technique eliminates fears, psycho-emotional blocks. During the session, thoughts focus on certain images.

What you need for lessons

Before you start learning the technique, it is recommended that you consult a doctor to rule out contraindications. Tips and at least introductory lessons from the instructor will also be helpful. Then a room is chosen for conducting lessons. This could be a corner of the living room. The main thing is that loud noises and households do not interfere during the session. During the warmer months, you can do the exercises outside. The sun and the grass are a great addition to your business.

Many exercises are done lying down and sitting. For convenience, use a rug or carpet. Clothes should be light and elastic, allowing free stretching. You do not need to put anything on your feet. Yoga provides the unity of its own energy and earthly.

Additional components may be required to run various components:

  • a support block that helps beginners gain difficult asanas.
  • strap for easier stretching.

Videos and tutorials will be no less useful in home practice. To immerse yourself in the atmosphere corresponding to the philosophical teachings, mantra and aromatherapy are required.

Basic rules

To understand at least the basics, you need to know the technique and follow some strict rules:

you need to learn the technique and strictly follow certain rules
  • Before taking lessons, you should clean the room and ventilate it.
  • Prepare a rug or mat for floor exercises.
  • Do not eat before classes, and do not eat immediately after completion.
  • Sessions should take place daily for at least 15 minutes.
  • Breathe through your nose only during exercise.
  • Relaxation items are recommended for training sessions.
  • Pregnant women are only allowed to include light exercises in the band.
  • Beginners need to assess their fitness level and age. Consulting an instructor will be appropriate. For the elderly, hasa yoga and healing areas are more appropriate. Ashtanga Vinyasa is recommended for energetic girls.
  • When designing a training program, you should gradually increase the load: from simple elements to complex ones.
  • If you feel severe or severe pain during exercise, postpone exercise. If necessary, consult a doctor.
  • To use yoga for weight loss, consistency is important, so do not postpone the sessions. The regularity of the reservation can be based on the mode of operation: every other day, 3 times a week, daily etc.

A set of exercises for weight loss


Body position, standing on the carpet with your arms down and your legs together. Straightened posture. You have to stand for a few seconds. Right now, the abdomen is pulled up, which makes the abdominal muscles work. (All asanas performed in an upright position start from this position).



From an upright position, fold your arms over your chest as an Indian salute and bend one leg, placing your foot inside the knee joint of the other leg. Raise your hands above your head and stand for a few seconds. Change the position of the body by changing the legs. When changing positions, the hands should be lowered to the chest.


From an upright position, jump sideways with your feet and hands. The legs should be in a position wider than shoulder level. Turn the right foot to the right side, it should have a vertical direction relative to the left foot. Without bending your knees, bend to the right, trying to touch your right foot with the toes of your right hand.

It is correct if the palm rests on the floor. At the same time, raise your left hand, turn your head, directing your gaze to the fingers of your left hand. Stand for a few seconds. In addition, the body takes its original position and changes its position, but with a turn to the left.


Sit in a prone position on the carpet. Stretch your arms forward, start leaning towards your legs. You should hold your feet with your toes without bending your knees. Lower the head, pressing the chin to the sternum. Correct the item for a few seconds and return to the lying position. Repeat the exercise several times until you have enough stamina. Do not suffer from severe pain.


From a prone position, lift your legs and body to the "birch" position. Support your back with your hands, straighten your legs. Freeze the item for 1 minute to start.

Janu sirshasana

Starting position - sitting on the carpet with legs and arms apart. Bend the right leg and fasten the leg to the outer thigh of the left leg (in the crotch area). Bend your body straight, grasping your left foot with your right hand. Place your left hand behind your back. At the same time, try not to bend your left leg.Janu shirshasanaHold the position for a few seconds and return to the starting position. Repeat the same steps, but change sides.

All exercises are repeated 3-5 times in the initial stage. The stopping time of the stop should be gradually increased. You do not need to suffer sharp pain. The body will soon get used to the stretching movements and it will be possible to enter more complex elements.

How many pounds can you lose weight

In combination with proper nutrition, it is guaranteed that you can get rid of 4-8 kg in the first month. At the same time, you do not need to be exhausted with intense physical exercise and a feeling of hunger.

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

For the first 14 days, the body gets rid of excess fluid, which in weight values ​​significantly exceeds the fat indicators. Therefore, in the first 2 weeks, you can shed 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 functioning of the internal organs.
  • Gradual weight loss prevents weight gain.
  • is ​​suitable for any age.
  • The
  • exercises aim at flexibility and strengthening the corset on the chest.
  • normalizes the psycho-emotional mood.
  • improves the functioning of internal organs and vital systems.


  • the effect of weight loss is gradual and not fast.
  • difficult to find motivation.
  • it is impossible to achieve results without knowing the technique.


  • disorders of the internal organs.
  • hypertension?
  • ARI, ARVI;
  • infections?
  • oncological diseases?
  • craniocerebral trauma.

Pregnant and breastfeeding mothers should be postponed. It is also not recommended to do the exercises during recovery after serious injuries or surgery.


I have been doing Kundalini yoga for 5 months and recently started learning hada. I like doing muscle stretching exercises. After 2 weeks of training, the pain in the knee joints disappeared. I started wearing heels again, which for 8 years I could not wear for more than 10 minutes. During the lessons, I did not notice how my favorite things became 1 and then 2 sizes bigger. My achievement in such a short time is minus 12 kg. But what is most amazing is the excellent state of health and the absence of headaches.

I have been practicing Hatha Yoga for the second year already. I started exercising after giving birth, which was very difficult and weakened my health. I feel great now. Thanks to a set of exercises, the shape is in excellent condition. I advise everyone to try to achieve harmony with their body and those around them.

I was skeptical of my husband's advice to try yoga for weight loss. He has been doing this for 7 years, I like photography more than he really made a living. Dynamics, creativity and creativity have always been my companions. And then yoga - calm, serenity and well and all that. . . nonsense, I thought. Six months have passed and now I understand what I was missing. Harmony and prudence settled in my heart. And thanks to the loss, the figure gradually began to acquire a decent shape. Of course, yoga is not a diet, you can not lose much weight at once in a month. But there was no return for my losses.