Evening Yoga For Weight Loss – Best Poses To Loose Extra Fat

evening yoga poses for weight loss

Yoga can be a timely activity, one that we don’t always have time to do. However, most people choose to do their yoga exercises before they go to bed, making it possible to get an exercise routine established that could be completed every day. Evening yoga for weight loss is heavily debated due to it often being performed on a full stomach.

In the following article, we will be exploring some of the top yoga poses and also look at what science says about yoga in the evenings and how it correlates to weight loss. We have broken it down into some of the benefits and we look at the most effective poses that will make yoga much easier and more effective at night.

Benefits Of Bedtime Yoga For Weight Loss

As we all know by now, there are many mental and health benefits that are associated with yoga. Aside from the weight loss factor, many people also find it helpful for stress relief and to improve the overall body composition. After a lot of research, here are a few of the benefits of bedtime yoga for weight loss that you can experience.

  • Reduces Insomnia. One of the first benefits that you can experience is the alleviation of insomnia. While many other forms of exercise including tai chi and mental exercises could promote sleep, a recent study has proven the effectiveness of yoga in helping patients sleep while relieving insomnia and promoting better REM sleep.
  • Improves Sleep Quality. As mentioned, it can improve the quality of your sleep by allowing the mind to enter REM sleep much faster. Once your body has entered the REM cycle phase, you will notice that you are rested much easier. By not being tired each morning, it increases the quality of your life, as proven by a 2013 study among applicants.
  • Weight Loss. One of the main reasons why you have visited us is to see how effective evening yoga is at helping you lose weight. Well, numerous case studies back up the fact that yoga, in general, will help you lose weight. Yoga is one of the most effective methods that can be done in a short period to help you achieve results.
  • Stress Release. Stress release goes hand in hand with yoga and once you start to experience a reduction in your overall stress levels, it becomes more apparent that you are energized and positive. Yoga releases the potent hormone dopamine, which goes hand in hand with adrenalin and serotonin. The combination of these will ensure you have released some stress and find more overall energy.

Evening Time Yoga For Weight Loss – Moon Salutation

moon salutation

Moon Salutation is a form of evening yoga that is performed in sequence. It is specifically designed as a routine that does not stress out the body too much, while still allowing the optimal level of relaxation. Chandra Namaskara is often known as a form of yoga that does not only target fitness and weight loss, but all this is performed in relation to breathing.

The idea of Moon Salutation is to draw as much energy as possible inward. Drawing the energy inward allows you to release some tension from strenuous daily activities and it will enable you to calm your mind. Chandra Namaskara might not be the fastest method of losing weight, but it certainly is one of the most effective when it comes to prolonged endurance.

This form of yoga is not for everyone and many people often find it boring compared to some of the upbeat versions. However, it is predominantly recommended for those with an extremely busy lifestyle, or even older individuals. Many of the case studies we linked above tend to prove the effects of yoga and how it could improve your overall health.

Evening Yoga Poses For Weight Loss

With a large part of the theoretical aspects of yoga now discussed, we have identified a few effective moves and poses that you and perform in the comfort of your own home. These poses will enable you to start slow and build yourself up to a more experienced level. We have only identified a couple, but many more remain:

Downward Facing Dog Pose (front) - Iana Varshavska
Downward Facing Dog Pose

Downward Facing Dog Pose or Adho Mukha Svanasana in Sanskrit (Adho means 'downwards', Mukha 'face', and Svana means 'dog') is a foundational yoga pose that is often used as a transitional pose between other yoga asanas. Downward Facing Dog position provides a great stretch and strengthens the entire body, especially the arms, shoulders, hamstrings, calves, and spine. It can also help to calm the mind and relieve stress. Adho Mukha Svanasana is considered a base pose as Downward Facing Dog Pose Variations can be derived from this pose. This is a great pose to boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions
Standing Wide-Legged Forward Fold Pose (front) - Iana Varshavska
Standing Wide Legged Forward Fold Pose

Standing Wide-Legged Forward Fold Pose or Prasarita Padottanasana in Sanskrit (also known as Intense Leg Stretch Pose), is a standing forward-bend posture done with the feet apart. Of the many benefits that come with the practice of Prasarita Padottanasana, one main advantage is the intense stretch of the leg muscles. This happens because in Wide-Legged Forward Bend Pose the feet are extended and spread wide apart thus creating an intense stretch for the leg muscles. Prasarita Padottanasana helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions
Sphinx Pose (front) - Iana Varshavska
Sphinx Pose

Sphinx Pose or Salamba Bhujangasana in Sanskrit (salamba, meaning "supported," bhujanga, meaning "cobra," and asana, meaning "pose") is a gentle backbend suitable for most beginners. It lengthens the abdominal muscles, strengthens the spine, and firms the buttocks. It also stretches and opens the chest, lungs, and shoulders. It invigorates the body, soothes the nervous system, and is also therapeutic for fatigue.

Sphinx Pose is considered a base pose as Sphinx pose variations can be derived from this pose. Sphinx Pose is considered a warm-up yoga pose to prepare the body for more intense yoga poses/yoga flows.

Step-by-Step Instructions

A 15-minute Evening Yoga Routine For Weight Loss

Wrap Up

Yoga can be fun and it’s one of the easiest ways that you can go about losing weight and achieving your goals. We hope that this article has helped you gain a better understanding of yoga and how to go about losing weight before going to bed.

Frequently Asked Questions

Is It Ok To Do Yoga In The Evening?

Doing yoga at night can have positive and negative effects. As you might expect, it is not always easy and with the release of endorphins, one might struggle to sleep at first. However, the body will naturally adapt to the routine.

Does Evening Workout Reduce Weight?

Whether you workout at night or during the day, it has the same effect. Weight loss occurs when one expends more calories than they take in.

What Is The Best Time To Do Yoga For Weight Loss?

This is another heavily debated case, but it is often in the morning or at night. However, it will come down to personal opinion and preference.

Iana Varshavska
Iana Varshavska
Website administrator

A digital marketer in love with yoga and everything that goes along with it. In 2021, her huge passion for yoga led her to yoga teacher trainings. After successfully completing her studies, Iana received her Yoga Alliance U.S. certification, left the corporate IT world and devoted herself to the development of Yanva. To be able to create the best online yoga space for yoga enthusiasts like her, Iana is constantly learning and improving her skills in various aspects of yoga philosophy, anatomy and biomechanics. Since 2021, she has continued to attend various types of teacher training, including yoga therapy, gives online and offline classes, and conducts local workshops for people who want to learn more about yoga. At the moment, Iana continues to work on her personal practice, improving her hand balancing skills, as well as developing her own training programs.

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