Yoga To Lose Weight Pdf

Looking to lose a few pounds, but absolutely hate going to the gym everyday? Try this 15 minute yoga routine for weight loss. Yoga is actually one of the best exercises to tone, build lean muscle, lose weight, and decrease cravings.

But the types of poses you do and how you implement them definitely play a huge role in how fast you achieve the results you are looking for. We are going to show you a simple 15 minute yoga routine for weight loss any beginner can do to jumpstart your weight loss, boost your metabolism, and get a lean, toned body while building your yoga practice.

I know there are a ton of skeptics out there regarding whether yoga can help you lose weight, more so because I was one of them. Here are five science backed reasons for why you should make yoga into a consistent practice if your goal is weight loss:

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The following poses create a dynamic routine targeted to increase your heart rate and burn fat. I broke them up into two sections, as the first section is meant to be repeated 4 times before you take it down to the floor for the second section. Here are the poses:

This routine is made up of mini “flows” made up of two poses. This promotes you to get moving, works your endurance, and is great for burning fat and building strength. Have fun and go at your own pace! Let’s get started:

Downward Dog and Plank are both equally effective poses for weight loss along, and when put into a flow they become extra powerful. This is a great dynamic flow to build up the heart rate while working the arms and core.

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Chaturanga is one of the best poses to build core and upper body strength. If you are unable to do a full Chaturanga, don’t worry, we will provide a modification below 🙂

Can’t do chaturanga yet? No worries, simply come into Knees-Chest-Chin pose by engaging your core and dropping your knees, then your chest, then your chin. You will be building strength and still get a great core workout from it!

Upward Facing Dog commonly comes after Chaturanga as apart of a vinyasa flow and is great to practice to build strength and lose weight. The key here is to use your core to make make sure your knees do not touch the ground during the transition.

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To complete the flow, come back into Downward Facing Dog. You should feel your heart rate increasing, and your core and arms engaging. Accept it and love it! Make sure once you get here to take a deep cleansing breath and to regroup from the fast paced movement you just did, and to prepare for some more!

This is another flow of two poses that is great for building up heat in the body and testing your strength. Remember to keep good alignment throughout and try not to collapse through your chest.

High Lunge is a great pose to tone your legs and build up strength in your legs and core. Remember to sink into your front leg to intensify the pose.

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The transition from High Lunge to Warrior II is very simple and is a great challenge for your legs! When you feel your leg shaking and want to come out, try to pull through! You are only here for 3 breaths.

The third and final mini-flow! You have already been engaging your legs from High Lunge and Warrior II, now this flow will add in more of a challenge while accelerating your heart rate.

Half Moon will give your legs a break from all those power poses you just did and instead focus on lengthening and stretching. But don’t be fooled, this pose is great for toning your abdomen and hips.

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Okay, no a little break! Although Standing Forward Fold is a greatly known resting pose, it is actually shown to be beneficial for toning the abdomen and sides. Just make sure you don’t completely collapse through your chest while in it.

And now to Plank holds. There’s no better way to tie up one part of a sequence than to challenge your tired body with a plank! Coming back to Plank also makes it smoother for you to transition back into step 1 of this sequence to repeat on the other side.

You are in the home stretch! The next part of this sequence is short and is all on the floor, and also involves your resting pose.

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This step involves two different variations of Boat Pose that you will hold for 5 seconds each. These two poses are great for toning both your upper and lower abdomen and building up more heat before you rest.

Bridge pose is one of the top yoga poses for weight loss, and targets many areas of the body, including your abdomen, legs, and glutes. This is a great restorative yet strengthening pose to end a yoga sequence before rest.

You made it through! You did all that hard work and now it is time to rest. Please don’t skip this part! Resting after yoga is pertinent to developing a strong yoga practice and resting your mind actually can help aid in weight loss due to its ability to help you destress and unwind.

Yoga For Relaxation

I hope you enjoyed this 15 minute yoga workout for fat burning and weight loss! Try to challenge yourself to doing this 3 times a week for a month! I would love to hear your results in the comments below.

Ally is a Registered Nurse, Registered Yoga Teacher, and Co-Founder of Yoga Rove with her husband Victor. She first started yoga over 7 years ago when she started her nursing career to combat the physical and mental strain, and now loves to teach and help others.One of the biggest misconceptions about yoga is that people believe it is only used to relax your mind and gain flexibility. I was one of those people and after joining my first yoga class over 10 years ago my beliefs about yoga and weight loss changed completely.

I couldn’t believe how holding a pose would create this burning sensation in my muscles and would leave me so sore the next day.

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Before getting into yoga I thought that the only way to gain muscle was by lifting weights. Those first three months of doing yoga really changed the way on how I viewed developing my body to lose weight.

Out of everything I learned over the past 10 years, I believe these are the 16 best yoga poses for weight loss:

If you are just starting out don’t be discouraged if you can’t hold some of these poses for 10 seconds. Take your time and build up your endurance and strength.

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Yoga is one of the best ways to lose weight if you are a beginner, especially if you are practicing intermittent fasting. This is why we recommend yoga being the best intermittent fasting morning workout.

At first it may seem intimidating if you are in a class with people that can balance on their heads with ease. Take your time and find your own path.

To read more about how yoga can help you lose weight, check out this article here:How Yoga Can Help You Lose Weight Quickly and Effectively

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Every pose you are about to learn on this yoga for weight loss list has modifications. If you are just starting out focus on the modifications and go at your own pace. Practice working on these poses for at least 15 to 20 minutes three times a week to develop your strength.

Below I’ve listed the best yoga poses for weight loss by problem category: arms, stomach, thighs, and glutes. Although there is no such thing as spot treatment for weight loss, practicing these poses isolated and in yoga sequences will help target that area to gain lean muscle mass, resulting in overall weight loss and leaving that area looking more toned.

Getting rid of stubborn arm fat can seem like a difficult task, but really you just need to do the right exercises and target the correct muscle groups. These following poses focus mainly on you shoulders and arms, and will give you kick up your heart rate while doing them!

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Although this pose is also great for your abs, it really works your arms and shoulders as well due to balancing your body weight on one side.

Instead of stacking both feet on one another take the top foot and place it flat on the ground in front of you with a bent knee to gain more stability.

Challenge:Try grabbing a lightweight dumbbell and using it to give your free arm a workout as well! With your lifted arm, hold the weight and, keeping the arm straight, lowering the weight you are holding it out in front of you, then lift back up to starting position. This will work your abs a great deal too!

Yoga Asanas Poses To Help You Weight Lose Fast

Chaturanga is one of the best poses to develop upper body strength. Imagine a push-up, but with your elbows tucked in and hovering in the “down” position.

Chaturanga can feel very challenging in the beginning