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

set of exercises

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 note the following changes that have a beneficial effect on weight loss:

  • hormonal normalization;
  • regulation of the endocrine system;
  • appetite suppression;
  • acceleration of metabolic processes;
  • improvement of blood circulation.

In addition, regular sessions have a positive effect on the general condition:

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

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

It is more expedient to use:

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

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

What kind of yoga is best for you

If you decide to use one or more yoga techniques to reduce body weight, you should contact a trainer for advice and recommendations. In addition, you can watch video tutorials 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, requiring some physical fitness. The exercise uses energy locks to help redistribute energy throughout the body. Regular practice has a positive effect on health and mental clarity.
  • Hatharepresents the classic trend in yoga. The key principles are mindfulness and relaxation. When performing each exercise, it is necessary to turn on the mind and feel each element. An important task of the technique is considered to be the victory over your body without any violence. Relaxing the muscles allows you to perform florid 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 is immersed in meditation. The duration of meditation can vary from 3 minutes to 2. 5 hours. If you master this technique, a person comprehends 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 perform, you will need to completely relax in a pose with a muscle stretch. The body remains motionless for a long time. During the exercise, brain activity works. The technique eliminates fears, psycho-emotional blocks. During the session, thoughts are concentrated on certain images.

What you need for classes

Before starting to master the technique, it is recommended to consult a doctor to exclude contraindications. Tips and at least introductory lessons from the trainer will also be helpful. Next, a room is selected for conducting classes. This could be a corner of the living room. The main thing is that loud sounds and households do not interfere during the session. During warmer months, you can do the exercises outside. Sun and grass are a great addition to your activity.

Lots of exercises are done in a lying and sitting position. For convenience, use a rug or mat. Clothing should be lightweight and elastic, allowing free stretching. You don't need to put anything on your feet. Yoga provides for the unity of one's own energy and earthly.

When performing various elements, 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 home practice. To immerse yourself in the atmosphere corresponding to philosophical teachings, mantras and aromatherapy are required.

Basic rules of the game

In order to comprehend 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 conducting classes, you need to do wet cleaning in the room and ventilate it.
  • Prepare a rug or mat for exercising on the floor.
  • Do not eat before classes, as well as do not eat immediately after the end.
  • Sessions should be held daily for at least 15 minutes.
  • Breathe through your nose only during exercise.
  • Relaxation elements are recommended for post-menstrual workouts.
  • Pregnant women are allowed to include only light exercises in the complex.
  • Beginners should evaluate their fitness level and age. Consultation with a trainer will be appropriate. For older people, hatha yoga and therapeutic areas are more suitable. Ashtanga Vinyasa is recommended for energetic young ladies.
  • When composing a training program, you should provide for a gradual increase in the load: from simple elements to complex ones.
  • If you feel severe or sharp pain during the exercise, postpone the exercise. If necessary, consult a doctor.
  • To use yoga for weight loss, consistency is important, so do not postpone sessions. The regularity of the holding can be based on the operating mode: every other day, 3 times a week, daily, etc.

A set of exercises for weight loss


Body position, standing on the mat with your arms down and your feet together. Straightened posture. You need to stand for a few seconds. At this time, the abdomen is pulled up, which makes the abdominal muscles work. (All asanas that are performed in a standing position begin from this position).



From a standing position, fold your arms on your chest like an Indian greeting, 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 for a few seconds. Change body position by changing legs. When changing position, hands should be lowered to the chest.


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

It is correct if the palm rests on the floor. At the same time, raise your left hand up, turn your head, directing your gaze to the fingers of your left hand. Stand for a few seconds. Further, the body takes its original position and changes its position, but with a turn to the left.


Sit down from a prone position on the mat. Stretch your arms forward, start tilting towards your legs. You need to grab the feet with your fingers, while not bending your knees. Lower the head, pressing the chin to the sternum. Fix the element for a few seconds and return to the lying position. Repeat the exercise several times until you have enough endurance. Do not endure severe pain.


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

Janu sirshasana

Starting position - sitting on the mat with legs and arms apart. Bend the right leg and fix the foot on the outer thigh of the left leg (in the crotch region). Bend the body straight, grabbing the 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 shirshasanaKeep 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 at the initial stage. The holding time of the pose should gradually increase. 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 get rid of 4-8 kg in the first month. At the same time, you do not need to exhaust yourself with heavy physical exertion and a feeling of hunger.

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

In the first 14 days, the body gets rid of excess fluid, which in weight values ​​significantly exceeds the indicators of fat. Therefore, in the first 2 weeks, you can throw off up to 10 kg, and in the following weeks, the result will be minus 1-2 kg.

Advantages and Disadvantages


  • stabilization of the inner world and the work of internal organs;
  • gradual weight loss prevents weight gain;
  • is ​​suitable for any age;
  • exercises are aimed at flexibility and strengthening of the chest corset;
  • normalizes psycho-emotional mood;
  • improves the functioning of internal organs and vital systems.


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


  • disorders of the internal organs;
  • hypertension;
  • ARI, ARVI;
  • infections;
  • oncological diseases;
  • craniocerebral trauma.

Pregnant and breastfeeding 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 I started mastering hatha. I enjoy doing muscle stretching exercises. After 2 weeks of training, the pain in the knee joints disappeared. I started putting on heels again, which for 8 years I could not wear for more than 10 minutes. During the lessons, I did not notice how my favorite things became 1, and then 2 sizes larger. My achievement in such a short period of time is minus 12 kg. But what is more surprising is the excellent state of health and the absence of headaches.

I've been practicing Hatha Yoga for the second year already. I started practicing after childbirth, which was very difficult and weakened my health. Now I feel great. Thanks to a set of exercises, the figure is in perfect condition. I recommend everyone to try to gain harmony with their body and 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 actually earned a living. Dynamics, creativity and creativity have always been my companions. And then yoga - calmness, poise and well 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 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 return for my losses either.