4 yoga exercises to lose weight

Did you know that losing weight by doing yoga is simple and very effective? This practice, in which the exercises are mostly static, helps us burn fat easily, keeping the body fit, elastic and toned. In addition, it is a very good option to relax both physically and mentally. The reason why this sport helps us lose weight is that we mobilize many muscles at the same time, and even some that otherwise we would barely move. Thus, with yoga we manage to burn the excess calories that we eat daily and balance our weight.

If you are looking for a way to lose a few sizes that is healthy, we will discover 4 yoga exercises to lose weight that you can do at home and that, together with a balanced diet, will be very practical and effective.

Table Of Content

1. The fish or Matsyasana
2. The Dolphin or Makarasana
3. The Candle or Sarvangasana
4. The cobra or Bhujangasana
5. Tips to lose weight doing yoga
6. Contraindications to practicing yoga

The fish or Matsyasana

Image Source: https://www.fitsri.com/poses/fish-pose

Among the best yoga postures to lose weight in the abdomen, we highlight the position of the fish or Matsyasana. This position will not only help you reduce your belly, but it is also very effective for burning fat and toning your back, shoulders, and arms. So, if your goal is above all to reduce the abdomen and tone it and, in addition, to strengthen these other parts of the body, the fish is a position that you cannot skip in your routine. To do it you must follow these steps:

  1. Lie on the mat face up on the floor with your legs well extended and your arms bent at your sides, resting your elbows on the floor and with your hands touching the sides of your thighs or buttocks, at the height that is most comfortable for you.
  2. Raise your back without separating your buttocks from the ground, arching your chest, raising your upper arms and shoulders, and bring your head forward until your chin touches your chest.
  3. Maintaining your full body position, slowly tilt your head back until the top of your head rests on the floor. While doing this you can separate your elbows a little to make it more comfortable, but your back should still be arched.
  4. You must keep your back raised from the bottom, with your sternum well elevated and your head supported, choosing how much pressure you prefer to exert on each part, for a few seconds and then bring your head forward again following the breaths. We advise you to do 5 repetitions and rest.
  5. One way to get your elbows well supported, your shoulders down and your chest up well is to bring your shoulder blades together.

The Dolphin or Makarasana

The Dolphin or Makarasana

To lose weight on your belly, thighs and buttocks and strengthen your arms and legs, we recommend the dolphin pose or Makarasana. It is a simple position but it requires effort to maintain it and this will make fat burning greater. To do it you will have to follow these steps.

  1. Lie face down on your mat or on a towel, bring your arms in front of your head and rest your elbows on the floor at head height, keep your elbows not in line with your shoulders but a little further apart.
  2. Plant your toes on the floor and take a deep breath to raise your body.
  3. Raise your hips, exhaling the retained air, until your feet rest completely flat on the ground or at least your toes. Continue with your elbows and forearms well supported on the ground and you will be able to stay in an inverted A or V position.
  4. To be effective, hold your breath, contracting your abdomen, for the 10 seconds you hold the position.
  5. Breathe out slowly as you lower yourself to the starting position. Repeat the exercise 7 times.
  6. A variant that adds difficulty and effectiveness to lose weight is that when you are holding the dolphin asana you rock forward passing your head in front of your hands until they are close to your chest and go back, repeating it 3 times before return to the starting position.

The Candle or Sarvangasana

The Candle or Sarvangasana

Among the selection of the best yoga exercises to slim down different parts of the body and tone them, we find the posture of the candle or Sarvangasana. It is a position that will help us to work the abdomen, back, arms and legs and that will also help you stretch the muscles and relieve the tension accumulated in the shoulders and neck. To do it, pay attention to the following steps:

  1. Lie on your back on your mat or towel, place your palms down at or slightly below your sides, and press hard to raise your legs.
  2. Raise your straight legs until you reach a 90º angle, inhale bringing them towards your chest.
  3. Breathe out little by little while raising your buttocks and your back. It is better that you bend your arms, leaning on your elbows, and rest your hands on your lower back at the level of your kidneys. Continue breathing at a normal rate but slowly and deeply.
  4. Help yourself with your hands to position your back well and support all your weight on your elbows, arms, neck, shoulders and head correctly. Align your body to get perpendicular to the ground keeping your feet elevated and your legs straight.
  5. With your chin close to your chest and maintaining the posture described, hold for a few seconds, between 30 and 60 seconds, and return to the starting position slowly, exhaling.
  6. You can bring your legs back, passing over your head, to better control the descent.
  7. Repeat this exercise 5 times and try to hold it longer each time.

The cobra or Bhujangasana

The cobra or Bhujangasana

The last of these exercises that we propose is one of the simplest postures to do yoga at home. It is the posture of the cobra or Bhujangasana that benefits us by burning fat from the abdomen, thighs and buttocks, strengthening the back and arms, since it is vital to contract the abdominals and keep all the muscles active. To do this simple position that will help you reduce a few sizes, you must follow these instructions:

  1. Lie face down on the mat and place your hands flat on the ground at shoulder height.
  2. Raise your head and trunk by pressing your hands on the ground and stretching your arms well.
  3. Do not keep all the strength in your hands, but you should try to contract the muscles of the belly to work them and thus distribute the effort between these different parts of the body.
  4. Keep your legs and feet straight and you can even try lifting your thighs off the ground a bit to strengthen your legs and glutes.
  5. Hold like this for between 30 and 60 seconds, return to the starting position expelling all the air, rest for a few moments and repeat all the steps 5 times.

Tips to lose weight doing yoga

In addition to performing these 4 yoga exercises to lose weight, you should pay attention to your diet and your state of health. You will have to go to a dietitian and your regular doctor to review your health and your progress in losing weight with this practice. It is important that you keep in mind some nutrition tips to help you facilitate safe weight loss:

  • Try to drink between 1.5 and 2 liters of water a day. This will keep you well hydrated, eliminate toxins and reduce fluid retention.
  • Eat a healthy diet 5 or 6 times a day, this way you won’t go hungry and you will activate your metabolism.
  • Forget about harmful food like fried foods or industrial products. Opt for healthy foods that contain protein but little fat, as well as fiber.
  • Take carbohydrates during the first meals of the day but never eat them at dinner.
  • Add more fruits and vegetables that give you vitamins, minerals and fiber.
  • Reduce or eliminate the consumption of alcohol and tobacco.

Contraindications to practicing yoga

There are certain cases in which, depending on some conditions, it is not advisable to practice this type of static exercise. Some two of the cases considered as contraindications to do yoga are the following:

  • Pregnant in a state of rest
  • Glaucoma patients
  • people with diabetes
  • People with coronary heart disease and other similar eye conditions
  • Osteoporotic patients

If you have never practiced this sport before, it is better that you first consult your regular doctor as he will know if your state of health is convenient for you to practice it or not and what other options you may have. If you can practice it, it is advisable to start slowly and that you know well how to start doing yoga.

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