Weight Loss Yoga for Beginners at Home

In today's era, losing weight has become a big challenge. Due to fast foods, unhealthy lifestyle, and busy schedules, people are gaining weight, which is not only having a bad effect on physical but also mental health. If you are looking for a natural, cheap, and effective way to lose weight, then yoga can be the best choice for you. Yoga not only makes your body flexible, but it also relaxes your mind and relieves stress. In this article, I will tell you about weight loss yoga exercises for beginners at home, which you can easily incorporate into your daily life.

First, let me tell you what yoga is for beginners?

Yoga is an ancient Indian practice that emphasizes balancing the body, mind, and spirit. It is a combination of breathing techniques (pranayama), physical exercises (asanas), and meditation (dhyana). How does yoga help in weight loss? This question is often asked. Yoga improves your metabolism, reduces stress, and strengthens the body, which ultimately helps in weight loss. In particular, some yoga poses are designed for weight loss that help burn excess body fat.

Benefits of Yoga for Weight Loss

Yoga provides several other benefits besides weight loss, which make it a complete fitness program. 

Here are some of the main benefits:

Improves Metabolism: Yoga exercises increase your body's metabolic rate, which burns calories faster.

Reduces Stress: Stress is a major cause of weight gain because it increases the cortisol hormone. Yoga regulates this hormone by reducing stress.

Increases Flexibility and Strength: Yoga strengthens your muscles and makes the body flexible, which makes you more active.

Improves Digestion: Some yoga poses improve your digestion, which plays an important role in weight loss.

Improves Sleep Quality: Good sleep is essential for weight loss, and yoga helps improve your sleep.

Preparation before starting yoga at home

Some basic preparation is necessary before starting yoga at home so that you can get the most out of it.

Choosing a Suitable Place: Choose a quiet and clean place where you can comfortably do yoga. This place should be one where you will not be disturbed.

Yoga Mat: Buy a good yoga mat that protects you from slipping and is comfortable.

Comfortable Clothing: Wear loose and comfortable clothes that allow you to move freely.

Time choice: Morning is the best time for yoga, but you can also choose evening as per your convenience.

Water and Towel: Keep a water bottle and a towel with you during yoga.

Best Yoga Poses for Weight Loss

Here we are listing some easy and effective yoga poses that beginners can easily do at home. Doing these exercises regularly will also help you lose weight and strengthen your body.

1. Surya Namaskar (Sun Salutation)

Surya Namaskar is a full body workout that activates your entire body. It is a combination of 12 different poses that increase your heart rate, strengthen your muscles, and burn calories.

How to do it?

Stand straight, with your hands folded in front of your chest (Namaste position).

Inhale and move your hands upwards, slightly bending your waist.

As you exhale, bend down and touch the ground with your hands. 

Take the right leg back, then the left leg back to the plank position.

Lower your body towards the ground and form Bhojang Asana (Cobra Pose).

Then come into Downward Facing Dog position.

Complete the remaining steps in the same way and return to Namaste position again.

Benefits: This pose improves the entire body's metabolism, strengthens muscles, and burns fat.

2. Tree Pose

This pose improves balance and strengthens the legs and abdominal muscles.

How to do it?

Stand straight and put your weight on your right foot.

Lift your left foot and place it on the inner part of your right thigh.

Bring your hands together in front of your chest or above your head.

Breathe and maintain balance. Stay in this position for 30 seconds, then repeat with the other leg.

Benefits: This pose strengthens your leg and core muscles and improves metabolism.

3. Bhojang Asan (Cobra Pose)

This pose strengthens your abdominal, back, and chest muscles.

How to do it?

Lie on your stomach and place your hands under your shoulders.

Inhale and slowly lift your chest up, applying pressure to your hands.

Keep your gaze forward and stay in this position for 15-30 seconds.

Exhale and slowly return to the ground.

Benefits: This pose improves digestion and helps reduce belly fat.

4. Plank Pose

The plank is a great exercise that strengthens your core, shoulders, and arms.

How to do it?

Lie on your stomach and place your hands under your shoulders.

Lift your body off the ground, balancing only on your hands and toes. 

Keep your body straight and stay in this position for 30 seconds to a minute.

Benefits: This pose strengthens your core and boosts metabolism.

5. Easy Setu Bandh (Bridge Pose)

This pose strengthens your hips, abs, and back muscles.

How to do it?

Lie on your back and bend your knees, feet flat on the floor.

Inhale and lift your hips up, keeping your body straight from shoulders to heels.

Stay in this position for 15-30 seconds, then slowly come back.

Benefits: This pose helps reduce fat on your hips and belly.

Additional tips for losing weight with yoga

Along with yoga, adopting some other habits can also help you lose weight:

Healthy Diet: Eat a balanced diet along with yoga. Eat fresh fruits, vegetables, pulses, and protein-rich foods. Avoid fast food and sugar. 

Regularity: Yoga results are not instant, so practice regularly. Do yoga for 20-30 minutes at least 4-5 days a week.

Drink Water: Drink plenty of water throughout the day to keep your body hydrated.

Sleep: Get 7-8 hours of sleep as lack of sleep can cause weight gain.

Stress Management: Combine yoga with meditation and breathing exercises to reduce stress.

Precautions during yoga

Doctor Advice: If you have any chronic illness or injury, consult a doctor before starting yoga.

Know your limits: Don't push yourself beyond your body's capacity. Start slowly and gradually make the poses more difficult.

Correct Technique: Perform yoga poses correctly to avoid injury. If possible, take guidance from a yoga instructor initially.

Final Thoughts 

Yoga is an excellent and sustainable way to lose weight at home. It not only keeps your body fit but also relaxes your mind and soul. Poses like Surya Namaskar, Varkash Asan, Bhojang Asan, Plank, and Setu Bandha Asan can make your weight loss journey easier. With consistent practice, perseverance, and a healthy lifestyle, yoga can help you lose weight. Take the first step towards a better lifestyle by getting on your yoga mat right now!