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  • Dr. Norbert Martin, DPT

How Yoga Can Help You Shed Pounds and Feel Great

Updated: Apr 19, 2023


Are you looking for a fun and effective way to lose weight? If so, you might want to give yoga a try. Yoga is not only a great form of exercise that can burn calories and tone muscles, but also a holistic practice that can reduce stress, improve mindfulness, and enhance your overall well-being.

Yoga has been shown to have many benefits for weight loss by addressing the physical, mental, and emotional aspects that contribute to obesity. In this article, we will explore how yoga can help you shed pounds and feel great by discussing the following topics:

  1. The benefits of yoga for weight loss

  2. The types of yoga for weight loss

  3. The tips for beginners

Let's get started!





1. The Benefits of Yoga for Weight Loss

Yoga can help you lose weight by offering the following benefits:

Reducing stress: Stress is one of the major causes of weight gain as it increases the levels of cortisol, a hormone that promotes fat storage and cravings for unhealthy foods. Yoga can lower stress levels by activating the parasympathetic nervous system (PNS), which induces relaxation and calmness. Yoga can also help you cope with negative emotions and thoughts that may trigger emotional eating or binge eating.


Improving mindfulness: Mindfulness is the ability to be aware of your present moment experience without judgment or distraction. Yoga can enhance mindfulness by focusing your attention on your breath, body sensations, and movements. Mindfulness can help you make better food choices by increasing your awareness of hunger and satiety cues. It can also help you enjoy your food more by slowing down your eating pace and savoring each bite.


Boosting metabolism: Metabolism is the process by which your body converts food into energy. A higher metabolism means that you burn more calories even at rest. Yoga can increase your metabolism by stimulating your thyroid gland, which regulates your metabolic rate. Yoga can also build lean muscle mass, which requires more energy to maintain than fat tissue. Some yoga poses that can boost your metabolism are shoulder stand, fish pose, and camel pose.


Toning muscles: Yoga can help you tone and sculpt your muscles by creating resistance with your own body weight. Yoga can also improve your posture and alignment, which can make you look slimmer and more confident. Some yoga poses that can tone your muscles are the chair pose, warrior pose, and boat pose.


To illustrate these benefits, here are some examples of yoga poses that are particularly effective for burning calories and toning muscles:


Sun salutations are a series of poses that are performed in a continuous flow. They warm up the body, increase the heart rate, and work on the whole body.






Warrior II pose is a standing pose that strengthens the legs, arms, shoulders, and core. It also stretches the hips, groins, and chest.



Plank pose is a core-strengthening pose that engages the whole body. It also improves balance and posture.





2. The Types of Yoga for Weight Loss

There are many types of yoga that you can choose from depending on your preferences and goals. Some of the most popular types of yoga for weight loss are:

Vinyasa yoga: Vinyasa yoga is a dynamic and flowing style of yoga that links breath with movement. It involves a series of poses that are performed in a continuous sequence, creating a cardio-like effect. Vinyasa yoga can burn up to 600 calories (about 48 minutes of running) per hour and improve your endurance, flexibility, and coordination.


Bikram yoga: Bikram yoga is a type of hot yoga that consists of 26 poses and 2 breathing exercises performed in a heated room (around 105°F or 40°C). The heat makes you sweat profusely, which helps you detoxify and lose water weight. Bikram yoga can burn up to 500 calories (about 40 minutes of running) per hour and increase your blood circulation, immunity, and joint mobility.


Ashtanga yoga: Ashtanga yoga is a rigorous and disciplined style of yoga that follows a fixed sequence of poses that progressively increase in difficulty. It requires a lot of strength, stamina, and concentration. Ashtanga yoga can burn up to 450 calories (about 36 minutes of running) per hour and enhance your muscle tone, balance, and mental focus.


Power yoga: Power yoga is a modern and athletic style of yoga that combines elements of vinyasa, ashtanga, and Bikram yoga. It is fast-paced and intense, often incorporating weights, props, or music. Power yoga can burn up to 400 calories (about 32 minutes of running) per hour and boost your metabolism, cardiovascular health, and core strength.

To help you decide which type of yoga is best for you, here are some pros and cons of each style:



3. The Tips for Beginners

If you are new to yoga or want to start a regular practice for weight loss, here are some tips to help you:

Find a good instructor or class: A good instructor or class can guide you through the poses safely and effectively, as well as motivate you and inspire you. You can find a good instructor or class online, at a local studio, or at a community center. You can also ask for recommendations from friends or family who practice yoga.


Prepare for your session: Before you start your session, make sure you wear comfortable clothes that allow you to move freely. You should also drink enough water to stay hydrated but avoid drinking too much right before or during the session. You should also eat lightly beforehand, preferably something that is easy to digest and provides energy, such as fruits or nuts.


Warm up properly: Warming up is essential to prevent injuries and prepare your body and mind for the session. You can warm up by doing some gentle stretches or breathing exercises for 5 to 10 minutes before you begin your session.


Be patient and consistent: Yoga is not a quick fix for weight loss. It takes time and effort to see results. You should be patient with yourself and your progress. You should also be consistent with your practice and aim for at least 3 times per week for optimal benefits.


Enjoy the process: Yoga is not only about losing weight but also about improving your overall health and happiness. You should enjoy the process of learning new poses, challenging yourself, and discovering new aspects of yourself. You should also celebrate your achievements and appreciate your body for what it can do.




Yoga is a wonderful way to lose weight and feel great. It can help you reduce stress, improve mindfulness, boost metabolism, and tone muscles, all of which can contribute to weight loss. You can choose from different types of yoga that suit your preferences and goals, such as vinyasa, bikram, ashtanga, or power yoga. You can also follow some tips for beginners to start and maintain regular yoga practice for weight loss.

Remember, yoga is not only about losing weight but also about improving your overall health and happiness. So, why not give it a try and see for yourself? You might be surprised by the results.

If you have any questions or comments, feel free to share them below. We would love to hear from you.

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