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 own body. A new direction in the fight against excess weight opens up the secret knowledge of the inner world and the control of vital processes responsible for metabolic processes.

exercise set

The principle of yoga in the fight against excess weight

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

Experts point to 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 general health:

  • prevention of cardiovascular diseases;
  • developing flexibility;
  • strengthening of muscle tissue;
  • relieve stress on the joints;
  • strengthening the column.

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

It is more convenient to use:

  • pranayama (daily respiratory complex);
  • hatha (every morning on an empty stomach);
  • ashtanga vinyasa (combined with cardio).

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

What type of yoga is best for you?

If you decide to use one or more yoga techniques to lose weight, you should contact a trainer for advice and recommendations. Additionally, you can watch tutorial videos that thoroughly introduce the technique of performing the exercises.

Yoga positions

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

  • Ashtanga Vinyasais ​​energetic and requires some physical fitness. Exercise uses energy blocks to help redistribute energy throughout the body. Regular practice has a positive effect on health and mental clarity.
  • Hatharepresents the classic trend of yoga. The key principles are mindfulness and relaxation. As you perform each exercise, you must ignite your awareness and feel each element. An important task of the technique is considered to be victory over your body without violence. Relaxing your muscles allows you to perform flowery movements without feeling pain. But they come to this gradually, through regular training.
  • Kundaliniinvolves exercising in combination with proper breathing. In the process of action, a person immerses himself in meditation. The duration of meditation can vary from 3 minutes to 2. 5 hours. If you master this technique, a person understands a feeling of joy and fulfillment, which completely discourages thoughts about food.
  • Vishrantainvolves working more with thoughts than with the body. In the process of practice, pacification, peace, physical relaxation are achieved. The technique relieves stress, depression, and obsessive thoughts.
  • Nidrais ​​a bit like a visranta. To do this, you will need to fully relax into a pose with a muscle stretch. The body remains immobile for a long time. During exercise, brain activity works. The technique eliminates fears, psycho-emotional blocks. During the session, thoughts are focused on certain images.

What you need for classes

Before beginning to master the technique, it is recommended to consult a doctor to rule out contraindications. The tips and at least the introductory lessons from the trainer will also be helpful. Next, a room is selected for the classes. It could be a corner of the living room. The main thing is that loud sounds and hearths do not interfere during the session. During the warmer months, you can exercise outdoors. The sun and grass are a great addition to your activity.

Many exercises are performed in lying and sitting positions. For comfort, use a rug or mat. Clothing should be light and elastic, allowing free stretching. You don't need to put anything on your feet. Yoga provides the unity of one's own energy and the earthly one.

When making multiple items, additional inventory may be required:

  • a support block that helps beginners to master difficult asanas;
  • strap for easier stretching.

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

Basic rules

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

you need to master the technique and strictly follow some rules
  • Before taking classes, you should do a wet cleaning in the room and ventilate it.
  • Prepare a rug or mat for floor exercise.
  • Do not eat before classes, as well as eat immediately after the end.
  • Sessions must be done daily for at least 15 minutes.
  • Breathe through your nose only during exercise.
  • Elements of relaxation are recommended for postmenstrual workouts.
  • Pregnant women can include only light exercises in the complex.
  • Beginners should assess their fitness level and age. It will be appropriate to consult with a coach. For older people, hatha yoga and therapeutic areas are more suitable. Ashtanga Vinyasa is recommended for energetic young ladies.
  • When writing a training program, you should anticipate a gradual increase in load: from simple to complex elements.
  • If you feel severe or severe pain during exercise, postpone the exercise. If necessary, consult a doctor.
  • To use yoga for weight loss, consistency is important, so don't put off sessions. The regularity of holding can be based on the mode of operation: every other day, 3 times a week, daily, etc.

A set of exercises to lose weight


Body position, standing on the mat with your arms down and your feet together. Upright postureYou need to stand for a few seconds. At this time, the abdomen is lifted, which makes the abdominal muscles work. (All asanas performed in a standing position start from this position).



From a standing position, cross your arms over your chest in an Indian salute and bend one leg, placing your foot on the inside of the knee joint of the other leg. Raise your arms above your head and stand up for a few seconds. Change your body position by changing legs. When changing positions, the hands should lower to the chest.


From a standing position, jump with your legs and arms out to the sides. The legs should be in a position wider than the level of the shoulders. Turn the right foot to the right side, it should take a perpendicular direction in relation to the left foot. Without bending your knees, lean to the right, trying to touch your right foot with the fingers of your right hand.

It is correct if the palm of the hand rests on the ground. At the same time, raise your left hand, turn your head, and look at the fingers of your left hand. Let stand a few seconds. In addition, the body takes its original position and changes position, but with a turn to the left.


Sit face down on the mat. Stretch your arms forward, begin to lean into your legs. You should grasp your feet with your toes, without bending your knees. Lower your head, pressing your chin against your breastbone. Fix the item for a few seconds and return to the lying position. Repeat the exercise several times until you have enough resistance. Do not endure severe pain.


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

Janu sirshasana

Starting position: sitting on the mat with your legs and arms spread apart. Bend the right leg and fix the foot on the outer thigh of the left leg (in the crotch region). 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 changing sides.

All exercises are repeated 3-5 times in the initial stage. The waiting time for the pose should increase gradually. You don't need to endure sharp pain. The body will soon get used to stretching movements, and it will be possible to introduce more complex elements.

How much kg can you lose weight?

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

The process of division of fat cells deposited in different parts of the body, if all the rules are observed, will begin from the third week.

In the first 14 days, the body eliminates 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 less 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;
  • The exercises are intended for flexibility and strengthening of the chest corset;
  • normalizes the psycho-emotional state of mind;
  • improves the functioning of internal organs and vital systems.


  • the result of losing weight is gradual and not rapid;
  • hard to find motivation;
  • it is impossible to achieve results without mastering the technique.


  • internal organ disorders;
  • hypertension;
  • ARI, ARVI;
  • infections;
  • oncological diseases;
  • head trauma.

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


I have been doing Kundalini yoga for 5 months and recently started mastering hatha. I enjoy doing muscle stretching exercises. After 2 weeks of training, the knee joint pain disappeared. I put on heels again, which for 8 years I couldn't wear for more than 10 minutes. During the lessons, I didn't notice how my favorite things got 1 and then 2 sizes bigger. My achievement in such a short time is minus 12 kg. But more surprising is the excellent state of health and the absence of headaches.

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

I was skeptical about my husband's advice to try yoga for weight loss. He has 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: calm, balance and well-being 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 hatha, the figure gradually began to acquire a decent shape. Of course, yoga is not a diet, you cannot lose a lot of weight at once in a month. But there was no reward for my losses, either.