How To Lose Weight With Yoga? Best Yoga Tips For Weight Loss

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In a world struck with obesity and health becoming more and more important. Yoga might be the answer to keep in good health and be the best version of yourself. Losing weight is something we all have in common, as fat or obesity can lead to an unhealthy lifestyle and eventually a lack of self-worth among individuals.

Yoga is one of the popular options to lose stubborn weight. However, it can take some time to get into the swing of things. This article will give you some clear tips backed up by science to help you lose weight. It might require some patience, but losing weight will be inevitable when following some of our tips.

Can You Lose Weight With Yoga Only?

Yoga has many health and mental benefits. Yes, one can lose weight by only doing yoga, but it can be a prolonged process. One of the reasons we recommend a good diet is to amplify the effects of yoga. Additionally, a good yoga diet will also become a habit, tying into the philosophy of yoga to create an overall better lifestyle

faster metabolism will lead to more calories being burned during the day. However, many of us are cursed with a slow metabolism to help improve the metabolism and lead to an increase in overall weight loss. 

Combining yoga with basic exercises will be much more beneficial and it can speed up your metabolism. It is also great for your body and your mind, but if you don’t feel like adding strenuous exercises, you can consider walking and running as part of your workout routine. We have also explored the effects walking and running can have when combined with yoga.

Yoga And Running For Weight Loss

Running and yoga for weight loss might not seem like a fun option, but it is one of the best two exercises to combine. The strenuous activity of running tends to lead to faster weight loss while increasing your metabolic rate with some muscle.

If you don’t enjoy running the outdoor routes, you can do cardio at your local fitness center. Cardio and yoga for weight loss are beneficial to your body and speed up your heart rate. The faster your heart beats the more energy you are consuming. After running, you have lasting weight loss effects that can be amplified with yoga. 

The more of a caloric deficit one can create, the better it will be, but you want to keep the deficit slightly lower to ensure healthy weight loss. Individuals combining a simple morning jog with weight loss, have reported an overall increase in their well being. However, yoga can have even more positive effects:

The eight limbs introduced in Sadhana Pada are:
  • Sense Of Achievement: Since running it tedious, once completed, it gives the individual a sense of achievement. The sense of achievement can enable them to make smarter choices and chase their goals.
  • Self-Efficacy: Believing in yourself is one thing that yoga can do for the individual. When you push yourself to the limits with running, it creates more confidence to chase goals.
  • Improved Self-Image: Once you look into the mirror, you will notice a better looking and slimmer version of yourself. Creating an improved self-image will ensure that you reach your goals more effectively.

If you choose the route of yoga and running, you will need to get started. The following workout routine is ideal for beginners to improve weight loss while retaining all the natural benefits of yoga:

Day Of The WeekRecommended Exercise
MondayBhastrika Yoga (Morning); Moderate Running (Afternoon)
TuesdayHatha Yoga
WednesdayRigorous Running (Hills, Sprinting)
ThursdayRest Day; Kapalbhati Yoga (Afternoon)
FridayJogging Session (Moderately)
SaturdaySurya Namaskar
SundayEarly Morning Run; Restorative Yoga

Yoga And Walking For Weight Loss

Walking on its own has many health benefits and could increase the blood flow through your veins while improving your wellbeing. However, the benefits of walking do not only stop there. Walking and yoga for weight loss do not only soothe your body, but it can also soothe your mind. Simply walking can add many benefits to your yoga practices. 

  • Improved Blood Pressure: While yoga will improve your breathing, the combination of yoga and walking can have positive effects on your blood pressure.
  • Lowers Risk Of Death: A simple stroll through the park daily has been shown to reduce the risk of death by up to 39% under individuals.
  • Improved Fitness: Yoga can improve your fitness levels, but adding a daily walk can amplify the effects and lead to rapid weight loss.

Walking is the simpler choice to combine with yoga. However, you need to start at some point and get going. Here is a sample program recommended for getting you started:

Day Of The WeekRecommended Exercise
Monday2-mile walk (Morning); Bhastrika Yoga (Afternoon)
Tuesday2-mile walk (Morning)
Wednesday1-mile walk (Morning); Vinyasa (Afternoon)
ThursdayRest Day; Kapalbhati Yoga (Afternoon)
Friday2-mile walk (Morning)
Saturday2-mile walk (Morning); Surya Namaskar (Afternoon)
SundayRestorative Yoga

Yoga Breathing For Weight Loss

Stubborn belly fat is one of the most frustrating things you need to deal with. However, yoga provides the answer to this age-old question. Instead of vigorous yoga techniques, a few simple breathing techniques can help massage the abdomen, which leads to a faster reduction in body fat. Many also speculate that it can target belly fat directly. However, here are a few yoga-breathing techniques to consider in your daily routine:

  • Kapalbhati

Kapalbhati is one of the top breathing forms of yoga. It is not as much about performing specific poses, as it is about improving your breathing and enhancing the way you transition from each pose while maintaining the right forms of breathing. This form of yoga targets the digestive system and improves overall oxygen in the body.

One of the many benefits of Kapalbhati is the active targeting of weight loss. Since you will be retaining specific postures throughout the process, you will be more inclined to strengthen some of the muscles, including the core muscles. The strengthening of these muscles could lead to an increase in weight loss around the body.

  • Bhastrika

Bhastrika is another form of yoga that targets breathing throughout the body. It is also commonly known as “bellows breathing”, which allows the body to calm down, and spikes the energy levels with active breathing poses. It is a versatile form of yoga that can be performed almost anywhere and lead to enhanced energy levels.

Many people choose Bhastrika over a cup of coffee when it comes to their morning routines. It can be hard to get started, but once you have a feel for the form of yoga, you will hold poses for much longer. It is a great way of meditation before starting your day.

  • Anulom Vilom

Anulom Vilom is a breathing form of yoga that involves holding the nostril with one finger and slightly restricting the flow of oxygen that you inhale. With less oxygen, one is said to gain more control over the breathing process, and each breath of air becomes an essential part of your body. Once you can control breathing, it becomes easier to control your mind.

This form of yoga is associated with many mental benefits that include giving you psychological effects. In Lehman’s terms, it is also referred to as Alternate Nostril Breathing, which has been proven to give you a mental edge. Much like controlling your craving, breathing control can lead to more control that is psychological.

  • Bhramari

Bhramari is a word, which is derived from the Black Indian Bee and involves breathing while combining it with humming to improve the overall concentration of the mind and controlling vibrations. The form of yoga is targeted to clearing your mind, while the humming vibrations will focus on the nervous system, leading to a reduction in anxiety.

Bhrarami is a form of yoga that will bring you closer to nature and allow you to open up your mind. Whilst improving your mind, this form of yoga can also balance your hormones. Balancing hormones can lead to better thyroid function, which will lead to better weight control by the individual. 

  • Surya Namaskar (Sun Salutation)

Surya Namaskar or the Salute To The Sun is one of the oldest forms of yoga. It consists of 12 different poses that combine to give you more energy. This form of yoga is set to be a tribute to the sun deity, improving the breathing of the individual, while improving their overall wellbeing. It can lead to significant weight loss over the long term.

Not all of these Asanas are easy to perform and you might need some assistance from someone to help you. It is a form of Vedic Hindu, which dates back to the early part of the Hindu religion. There are numerous forms of Surya Namaskar, with some poses being easier, dating back to earlier centuries. The modern form is more effective for weight loss.

  • Seated Spinal Twist

The seated spinal twist is more modern and features a different approach to weight loss. It is part of modern yoga and it has become one of the top Asanas to be included in various forms of yoga that follow a sequence of poses. It is a strenuous position to be in but requires a lot of flexibility and concentration.

One of the benefits of the seated spinal twist is the idea of breakthrough your own pain barriers. Once you can control your own pain barriers, you have more control over your body. The seated spinal twist can be painful at first, and beginners often cannot perform the pose correctly.

Yoga And Diet For Weight Loss

Performing yoga is one of the most effective ways to lose weight. However, combining a diet with your yoga will speed up the process. Keep in mind that yoga can also lead to a reduction in stress eating, which automatically reduces the number of calories you are consuming. 

Yoga Diet For Weight Loss

Almost any diet will work for losing weight with yoga. While the Paleo and Keto Diets are some of the most common, they are not always the most effective. Instead of looking into fad diets, one can consider the traditional low-calorie diet. Regardless of what you eat, it is best to start with, a diet that allows you to consume fewer calories than you expend.

Following a basic yoga diet plan for weight loss could significantly increase the effects that yoga has on your body composition changes. As mentioned, there are quite a few diet plans out there, with the calorie-restrictive diet being one of the most effective. With this diet, you will be cutting back on fats, this consist of 9-calories per gram, compared to 6-calories for carbohydrates and proteins.

Since yoga is to be a healthy lifestyle, the following foods can help you lose weight while filling you. We have identified some of the top foods to incorporate in your diet when performing yoga.

Lean Chicken BreastBasmati RiceOlive OilBroccoli
Lean Steak (Filet Mignon)Sweet Potato (No Sugar)AvocadoBeetroot/Beetroot extract
SalmonBrown RiceNuts (Almonds)Tomato
HalibutCouscousAlmond MilkKiwifruit (More Vitamin C than oranges)
Beef Jerky (In Moderation)Potato (No Oil)Peanuts (Unsalted)Spinach
  Salmon (Fat and Protein) 

*** When it comes to herbs or spices, you can consider a few honorable mentions. Garlic is a natural antibiotic, while cayenne pepper improves blood flow while reducing blood pressure. Ginger is one of the best herbs for aiding fat loss while suppressing your appetite. Many people also believe you can suppress your appetite with a tablespoon of pure Apple Cider Vinegar 30-minutes before each meal. ***

How To Lose Weight With Yoga And Diet?

It is best to start small. Instead of throwing yourself into one of the bigger or more complicated diets, you can start by removing refined sugars and unsaturated fats from your diet. While you are slowly adapting to the new diet, you might want to add a diet plan to the fray. However, a simple reduction in those fats and refined sugars will already have noticeable effects.

Additionally, you can also add more superfoods to your diet. It might seem like some myth, but the recent rise of superfoods has proven to be worth it. A Superfood is a food that contains more nutritional value than your standard foods. You can choose avocado as your first supper food. Avocado has lots of vitamin C and omega fatty acids.

Daily Yoga Routine For Weight Loss

One of the most important parts of doing yoga for weight loss is to follow a routine that is set out and one that you can sustain. Many people start with yoga, but much like training in the gym, they give up once the excitement wears off. 

Best Yoga Routine For Weight Loss

It is hard to find the best yoga routine for weight loss and you will need to start with something you are comfortable with. Entry-level forms of yoga that place more emphasis on your breathing tends to be better for most beginners. Until you strengthen your body, you can continue with these forms and move to something more explosive.

Most beginners consider meditative yoga as one of the most effective methods to get started. As you become more advanced and you understand the breathing processes, you can apply these to active yoga sessions like Vinyasa. However, it is best to start with some breathing exercises, which can already help you lose weight.

Common Yoga Routines For Weight Loss

Most of the common yoga routines for weight loss will involve you doing your breathing exercises in the morning, while slowly branching out to more vigorous workouts in the afternoon. Since breathing exercises can be performed on an empty stomach, it can help you speed up your metabolism from early on in the day. 

For each person, their yoga routine for weight loss will vary from other people. A yoga routine for weight loss and toning will also be more rigorous than simply starting to lose weight. Breathing or meditative yoga is great for most beginners to start the weight loss process. However, more advanced versions like Vinyasa can yield more effects.

Since you might not have any knowledge of where to get started, we have identified a few common poses that you can use to help reduce body fat. These poses are for everyone and while they might take some practice, they will help you lose weight:

Four Limbed Staff Pose (front) - Iana Varshavska

Chaturangadandasana (Plank Pose)

Performing the plank pose directly targets your abdomen muscles. When you are in the plank, you will place a lot of strain on your body, but the abdomen muscles will do the bulk of the work to stabilize your core and retain the position.

Step-by-Step Instructions

Warrior Pose I (front) - Iana Varshavska

Virabhadrasana I (Warrior Pose I)

The warrior pose is slightly more complicated and works by targeting the thigh muscles. You will also be stretching out your core, which improves stability and strengthens the muscles. It helps you tone the stomach muscles, while potentially speeding up weight loss.

Step-by-Step Instructions

Downward Facing Dog Pose (front) - Iana Varshavska

Adho Mukha Svanasana (Downward Dog Pose)

Downward dog is one of the least complicated poses, which has also gained notoriety in recent years. The pose is focused on the abdomen, while also targeting the leg muscles. It can strengthen your leg muscles and flatten your tummy.

Step-by-Step Instructions


These yoga tips for weight loss should help you get the best out of each yoga session. By combining a healthy diet with yoga, you will inevitably get great results. However, all other fitness additions can also make yoga more effective. We hope that you now have all the tools for your next yoga session and we look forward to your comments.

Yoga is not as hard as many people make it out to be. Yes, there are rigorous forms of yoga that put more strain on your body and your breathing, but for the normal person, you have many options that are not as demanding. We have identified a few common questions about yoga and diet that many of you might still have:

Frequently Asked Questions

Can You Really Lose Weight With Yoga?

Yes, yoga has an age-old reputation for helping people lose weight. The most important thing to keep in mind is that you need to remain consistent. For some people, results can take a while, but persistence is the key.

How Often Should I Do Yoga For Weight Loss?

If you have chosen yoga to help you lose weight, you will need to choose a specific form of yoga. Depending on the form of yoga you have selected, you will need to decide how often you can perform it. For breathing exercises related to yoga, it is better to perform them daily.

What Type Of Yoga Burns The Most Calories?

It is hard to determine exactly how many calories you will burn when performing yoga. It varies depending on the form of yoga and your body composition. For the average 185-pound person, you will find that you can burn up to 180 calories while performing 30-minutes of meditative yoga. Alternatively, the same person can lose burn up to 300-calories with a brisk session of Vinyasa Yoga.

How Much Weight Can Lose In 3 Months With Yoga?

It will all depend on the yoga you are performing and your consistency to follow a routine. It is best to aim for about 1-pound per week and realistically, you should lose about 12-pounds in 12 weeks. However, your diet can increase or decrease this.

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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