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Weight Loss Yoga For Women: Benefits And Poses For Home Practice

Iana Varshavska01.09.202017.02.2021

People, especially the female gender, are becoming more cautious about their expanding waistline and the increased instances of the body’s metabolic reactions. It has suddenly dawned on us - both genders inclusive - that our daily actions can either contribute to the metabolic disorder causing cancer, diabetes, and others or make us stay fit. As a result, issues like Weight loss Yoga for women have become a recent point of discussion.

It’s easy to believe - based on what you see - that yoga is only a set of exercises that focus on holding specific postures for a few seconds. However, as we know it today, yoga has been an ancient form of exercise that constitutes a way of living, focusing on rejuvenating the spirit, soul, and body.

If you have only observed from a distance, you could never have attributed yoga to be a useful tool for weight loss. You would probably think, like many, that it’s a regime for people who are already-fit but want to build body flexibility. However, when you understand the different yoga poses’ mechanism, it can be gratifying and affirmative of its efficacy towards weight loss.

Benefits Of Yoga For Women Weight Loss

Besides feeding on the wrong diet, weight gain also emanates from not putting the various body functions to work. Rusted body muscles tend to expend over time and thus lead to weight gain. Yoga, on the other hand, has some basic practice that forms its base, with the aim of balancing, cleansing, and rejuvenation the body’s inner organs and how they function.

So, let’s forget about the sweating, pain, starving, and other rigorous training we tend to do to burn off calories. Most importantly, the starving part and let’s switch to a more active, calm, and effective method for weight loss, which is to practice some Weight loss Yoga for women pose.

Not only that:

Your Senses are Always On. Yoga is an art that seeks to control and tame your mind and conscious sense, making them active all day long. That way, you become watchful of your food intake, the diet you follow, and the number of calories you take. Therefore, yoga contributes a significant part to your weight loss journey.
You Acquire Sufficient Sleep. Sleep is, no doubt, a contributor to weight gain. Less rest and much of it affect the body significantly. Taking Weight loss Yoga for women poses as an everyday practice helps you acquire sufficient sleep in a balanced way, not too much and not too little sleep.
Calm and Active. Yoga may be, by intention, a way to calm the mind; however, it’s both beneficial to your mind and body. Considering that losing weight requires rigorous energy to burn fat, yoga been a series of grace exercises is one of the ways also to lose weight.
Anxiety Control and Stress Management. Yoga practices are the best method for anxiety control and stress management. The various yoga pose promotes happy hormones and reduces stress hormones. We tend to eat a lot when we feel stressed or tired; therefore, managing stress through yoga reduces stress eating habits.

7 Yoga Poses For Weight Loss Women

Now that you know how yoga works and helps burn calories is important to look into various cardinal yoga poses that are perfect for the journey. Therefore, to create the version you have always dreamed of, the best version of you, here are a few Weight loss Yoga for women poses:

Complete Boat Pose

Complete Boat Pose or Paripurna Navasana in Sanskrit ('Paripurna’ meaning ‘entire or full’, ‘Nava’ meaning ‘boat’, and 'asana' means 'pose' or 'posture') is a yoga posture that strengthens the core muscles, including the abs, back, and hip flexors. The Full Boat Pose is a popular pose used to engage the core muscles by strengthening the abdominals and muscles of the pelvis and lower back. While the Full Boat Pose is a difficult yoga pose to perform for many, the benefits of the pose are long-lasting. There are several modifications and variations that can help you work up to the full pose over time.

Step-by-Step Instructions

Warrior Pose I

As per Hindu Mythology, ‘ Virabhadra’, was the name of a ‘Warrior’, created by Lord Shiva. Hence this pose comes from the creation of the fiercest warrior by Lord Shiva and so the name goes as ‘Virabhadrasana’ or ‘Warrior’ Pose. In Sanskrit ‘Vira’ means ‘Hero’ ‘Warrior’ ‘Vigorous’ and ‘Courageous’, and ‘Bhadra’ means ‘good’ ‘auspicious’.

Considered to be a powerful posture replicating the power of a warrior, this pose is the first variation amongst the many under warrior poses. The importance of practicing this pose is emphasised clearly in all schools of yoga as it forms a part of the standing poses which includes balance, stability and stamina. To balance the body with feet more than hip distance apart and raising the arms above your head while gazing at them, requires one to connect the body with the breath. Practicing the alignment of the feet and the knees, along with the torso marks as a great pose to add beauty to one’s body.

Warrior Pose I is considered a base pose as Warrior Pose I variations can be derived from this pose. Warrior Pose I helps boost energy in the body and hence can be included in different yoga sequences.

Step-by-Step Instructions

Warrior Pose II

Warrior Pose II or Virabhadrasana II in Sanskrit, is a standing yoga pose that strengthens and stretches the legs, hips, and torso. As per Hindu Mythology, Virabhadra was the name of a Warrior created by Lord Shiva. Hence this pose comes from the creation of the fiercest warrior by Lord Shiva and so the name goes Virabhadrasana or Warrior Pose.

Virabhadrasana is considered a difficult pose as the body alignment needs to be accurate but is generally categorized as an intermediate or beginner-level pose. It is said that the power of this pose can be felt only if one is extremely flexible and stable with their body balance. Virabhadrasana II is one of the many variations of Virabhadrasana Pose.

Warrior II Yoga Pose is often incorporated into yoga sequences for its energizing and grounding effects, and can also be practiced on its own as a way to cultivate focus and mindfulness.

Step-by-Step Instructions

Warrior Pose III

Warrior Pose III, also known as Virabhadrasana III in Sanskrit, is a challenging yoga pose that strengthens the legs, core, and improves balance and stability.

Warrior Pose III or Virabhadrasana III is considered a base pose as Warrior pose III variations can be derived from this pose. This pose is often included in vinyasa and power yoga classes and is great for toning the legs, glutes, core, and back muscles.

Step-by-Step Instructions

Triangle Pose

In Sanskrit, ‘tri’ = ‘three’, ‘kona’ = ‘angle, corners’, ‘asana’ = ‘posture’. Hence Trikonasana just means ‘three corners’ and the English title is Triangle Pose. This is a standing basic beginner-level yoga pose and forms part of almost all styles of yoga. A great way to open the hips, while also stretching the muscles around the spine. Compared to the practice of Utthita Trikonasana (Extended Triangle Pose), this requires more flexibility of the hips and the side abdominal muscles. Triangle Pose is considered a base pose as triangle pose variations can be derived from this pose.

Step-by-Step Instructions

Cobra Pose

In Cobra Pose or Bhujangasana in Sanskrit, the body resembles a serpent with its hood raised. This yoga pose is considered a very powerful backward bending yoga pose in Hatha Yoga. Cobra pose comes under the category of 'lying down on the stomach' yoga poses.

As this asana is considered powerful like the Cobra snake, a lot of care should be taken while going into the pose and coming out of the pose. Any jerks of the back while going into the pose can cause discomfort to the back and can also cause injury. While releasing too, the body must drop down slowly and not with a jerk.

Cobra Pose is considered a base pose as cobra pose variations can be derived from this pose. Cobra Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions

Upward Plank Pose

Upward Plank Pose or Purva Uttanasana in Sanskrit (‘purva’ = ‘east’, ‘ut tan’ = ‘intense stretch’ and ‘asana’ = ‘posture’) is a yoga pose that strengthens and stretches the entire body, particularly the wrists, arms, shoulders, spine, and legs.

In yogic language, the front part of the body, from the tips of the toes to the crown of the head, is considered the east. Hence, in Upward Plank Pose (Purva Uttanasana or East Intense Stretch Posture in other words), the entire front portion of the body is stretched to the maximum in a slight back bend. It is just the opposite side of the body which is stretched and hence related to the Plank Pose.

This pose is generally practiced after Paschimottanasana. Upward Plank Pose is considered a base pose as upward plank pose variations can be derived from this pose. Upward Plank Pose helps boost energy in the body and hence can be included in flow yoga sequences.

Step-by-Step Instructions

Best Online Yoga Workout For Weight Loss For Women

You can have the best online yoga workout for weight loss for women programs online. They offer various easy-to-take sections to guide you through the weight loss journey. Some of these programs are free while you may have to subscribe to some others.

If you are a beginner, what you should look out for includes how easy it is to practice the yoga poses for weight loss women the program offers. If you are not just starting, then your concern should be around the ability of the program to meet up with your practice level. You don’t need a program that takes you back to the beginner level.

It is, therefore, best to make a research about any program before you join any online yoga workout program for weight loss.

Frequently Asked Questions

Can you get in shape by doing yoga?

Yes, yoga potentially increases your rate of fat loss, develops your muscle tone, and helps you build body flexibility. The end result of it all is that you gain a lean-looking physique and gives you your desired body shape.

How often should you do yoga to lose weight?

The Weight loss Yoga for women poses suggested above do work and can get you the body size you’ve always desired. However, it takes consistency to see the desired result. Set a goal and don’t stop until you hit the mark.

Can yoga help you lose belly fat?

Boat pose and several other poses are effective yoga poses targeted at reducing belly fat. They help tone your abdominal area while some improve your rate of digestion and breakdown of food.

How much weight can you lose by doing yoga?

The research result has revealed that women, with the rigorous practice of yoga for up to a month, can lose about 12kg of weight. Therefore, the question is, how much weight do you want to lose? Then get to work, doing rigorous and consistent yoga practice. Over time, you’ll lose as much weight as you want to lose.

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.