• Yoga can help you lose weight when combined with a healthy diet and regular exercise.
  • The benefits of yoga include building strength, improving endurance, and developing mindfulness.
  • If you are a beginner, try attending a yoga class so that the instructor can change poses.
  • Visit the Insider’s Health Reference library for more advice.

Yoga is a practice that can help you build a stronger connection between your mind and your body. Although there are many types of yoga, some are more focused


, while others focus on strength և endurance.

As a rule, exercise yoga can help you

to lose weight
because it burns calories. But the greater benefit of yoga is the potential for increased thinking, which can reduce stress and help you live a healthier overall lifestyle.

What is yoga?

Yoga is a series of physical, mental, and spiritual exercises that help participants focus on their breathing and feel more connected to their body.

“Yoga pays a lot of attention to getting in,” says David Chesworth, ACSM-certified personal fitness director at Hilton Head Health. “Breathing is always a part of fitness, but in yoga you really emphasize a certain type of breathing, which you associate with body posture.”

There are many different types of yoga, and although they all work to connect breathing with movement, some types of yoga are more appropriate for certain purposes.

  • Yoga Nidra. This practice is similar to restorative yoga in that it focuses on relaxation, but also involves the use of supports such as supports or covers to increase comfort and deepen relaxation. Yoga Nidra mainly focuses on meditation ուլ relaxation և has been proven to reduce stress և anxiety symptoms և improve sleep. This type of yoga will not burn a lot of calories, but it can strengthen self-awareness և thinking, which can positively affect your health և help your weight loss goals, says Chesworth.
  • Vinyasa or “power” yoga. This type of yoga flows from posture to posture, linking body movement to breathing, says Tom son Onson, a certified yoga instructor in Connecticut. “Vinyasa can be interesting for those who like faster practice, more variety of postures,” says John Onson. This type of yoga is more aerobic exercise than Nidra,: will probably burn more calories և will help you lose weight more directly.
  • Bikram or “hot” yoga. This style is characterized by the same 26 postures and related breathing exercises performed in exactly the same sequence in each class. The rooms in which Bikram is applied are set at 105 degrees Fahrenheit և 40% humidity. “This style can be interesting for those who like to sweat, they want more predictability in their practice, allowing them to improve their posture,” says John Onson. These exercises can burn 300 to 500 calories in 90 minutes, so this style is a good choice for those who want to use yoga to lose weight.

Will yoga help you lose weight?

As part of regular exercise, yoga can help you lose weight, but it may not be the best method for everyone.

“When it comes to losing weight, you’ll burn calories by doing yoga, so that helps,” says Chesworth. “But I would not say that if you try to lose weight, yoga is the golden ball.”

In addition to the mental health benefits of yoga, practice can increase flexibility, strengthen և muscle tone և increase mobility.

Weight Onson says that yoga also plays a role in weight loss. Some of the more physically demanding styles of yoga, such as Vinyasa or Bikram, contain more aerobic և weight postures, which means they burn more calories, build more muscle than other types of yoga,, can lead to faster weight loss.

Just a few weeks of regular yoga practice can lead to health benefits և weight loss. For example, a 2013 report published in the Journal of Alternative and Complementary Medicine Research has shown that a 10-day yoga program leads to weight loss և reduces risk

heart disease
overweight men. During the study, men had a body mass index (BMI) of 26 or higher and lost an average of 1.9 kg.

Another 2013 study looked at the effects of restorative yoga on overweight women and found that those who participated in the 48-week yoga program lost more weight in six months than those who participated in the stretching program but did not. Yoga The yoga group lost 34 square centimeters of fat just under the skin, for the group that participated in the stretching program – 6 square centimeters.

Although yoga may not burn as many calories as other aerobic exercises, such as running or walking, it can increase endurance and strength, which helps with weight loss, says John Onson.

Regular practice of yoga can also ուշ increase attention և reduce stress, which can help improve food choices և promote a healthy lifestyle. For example, yoga can allow you to feel more connected to your own body, respond better to hunger signals, or be more aware of your eating habits, effectively changing them.

The best yoga positions for weight loss

If you are new to yoga, a good way to start is to go to a local studio or hire a yoga instructor.

“With a few tutoring lessons, you can learn to do general breathing exercises, postures, and a little more about the history and philosophy of yoga,” says John Onson. “An experienced instructor can guide the individual in the proper posture of the body based on the individual’s unique ability and experience.”

If you are already active but want to include yoga as part of your weight loss program, try working it out a few days a week as a supplement to your other workouts, says Chesvoet.

Some of the positions you can start at home include:

Warrior two

yoga fighter two postures

Warrior two.

Georgeijevic / Getty Images:

Start with a wide cord. Straighten your right foot 90 degrees to the right and your left foot 10 to 15 degrees to the right. Look at your right middle finger so that your right foot’s eyes are pointing to the right. Stretch through the toes, bend your front knee so that it passes directly over the heel in front of you. This posture can strengthen the endurance of the legs և the outer thighs.

Boat posture

boat pose yoga

Boat posture.

Boogich / Getty Images:

Sit on your rug and stretch your legs in front of you. Bend your knees և Raise your legs off the floor so that your jaws are parallel to the floor. Extend your arms so that they are parallel և Hold for 30 seconds. This position will increase the flexibility of the thigh և abdominal muscles.

Board posture

yoga board posture

Board posture.

En enna Masood / Getty Images:

Start with four, then pull back with your heels up. Hold with your hands as if you were about to push. Engage the core միջ hold for 30 seconds. This posture helps to strengthen the core և burn belly fat.

Insider escape

Yoga can help you lose weight when combined with a healthy diet and other forms of exercise. However, the greatest benefit of yoga can be focusing on it ումը improving your mental health.

If you are interested in learning yoga, try some studio courses where the teacher will help you change positions. Or try online tutorials via Youtube or another video streaming service.