Introduction
Is yoga just for flexibility and relaxation, or can it help you drop those extra pounds? Its core benefits are in mental and spiritual well-being, but the physical demands of certain yoga practices can burn calories and build muscle. Studies and experts suggest that it can help you lose weight because of its effects on your body. In this article, we will discuss some of the ways by which yoga can help burn extra calories.
How can yoga help in weight loss?
Yoga can help you lose weight because of its combined mental and physical benefits. Here are some of the positive impacts it has on your body.
Promotes mindfulness
Yoga’s focus on mindfulness can improve your awareness of your body and its needs which is helpful for mindful eating practices. In yoga, you learn to listen to your body and modify poses accordingly. Mindful eating encourages a similar approach. You pay attention to your hunger cues and choose foods and portion sizes based on your body's needs for satisfaction, rather than mindless indulgence. Ultimately, both yoga and mindful eating promote a conscious and intentional relationship with your body.
A study even suggests a link between yoga practices and mindful eating habits across diverse populations. However, further research is needed to find the best teaching methods to see the benefits of yoga for self-esteem.1
Here are some ways through which you can incorporate the benefits of combining yoga and mindful eating:
- Start your day with gentle yoga stretches or a short routine
- Before each bite, take a few deep breaths to connect with your body's hunger cues
- Eat slowly and savour your food as it will help you to avoid overeating
Reduces stress
Stress is known to contribute to weight gain, especially if it's chronic and unmanaged. This is because chronic stress leads to changes in the body that can promote weight gain such as high levels of cortisol, disrupted sleeping patterns, and emotional eating.2 According to Harvard Health, physical activity like yoga can help reduce the negative effects of stress by combining both meditation and exercise. Numerous studies have found yoga to be an effective alternative and complementary therapy for lowering stress levels.3
Builds muscle
Yoga is a great way to build your muscles for strength, endurance, and flexibility.5 Building muscle with yoga is another great way to maintain and lose your body weight. Clinical trials have shown that it can have a positive impact on your BMI, waist circumference, body fat and weight.6
Here are some yoga poses that can help you build your muscles:
- Crow pose
- Warrior pose
- Downward dog pose
- Chair pose
- Dolphin pose
Promotes better sleep
One of yoga’s various benefits includes improving sleep quality. A review highlighted the positive impact of yoga on sleep quality;7 quality sleep is important for your overall health and plays a role in weight management as well.8 Research shows that sleep deprivation can lead to weight gain due to increased caloric intake.9 In one study, participants who slept only 5.5 hours per night during a 14-day calorie restriction period lost less fat compared to those who slept 8.5 hours.10 The Sleep Foundation suggests that practising certain yoga poses before bed can help relax your body and improve sleep. Some recommended poses include:
- Standing forward bend
- Reclined butterfly
- Legs up the wall
- Corpse pose
Calorie-burning
Yoga isn't an aerobic exercise, but some poses, like Vinyasa or Ashtanga, can help you to burn calories. Studies have shown that when yoga combines physical postures (asanas), breathwork and a healthy diet it can be effective for weight loss and improving body composition.11 In a study, people who practised yoga for 6 weeks lost an average of 4.85 kg (10.7 pounds) and their body mass index decreased by 1.79.12
Listen to your body and do what feels comfortable and gradually increase the duration of poses as you get stronger. You can combine yoga with a healthy diet, regular sleep, and other lifestyle modifications to see the best results.
How do you add yoga as a part of your weight loss plan?
Here are some tips that can help you to start:
- Take it easy and start slow.
- Make adjustments to your yoga poses if you’re unable to do something.
- Find a yoga style or class that suits you best.
- Add an aerobic exercise to your yoga routine to make the most of your workout.
- Consult an expert to get a personalised routine.
FAQs
What type of yoga is best for weight loss?
Here are the top 10 yoga types that can help you to lose weight:
- Bow pose
- Sun Salutation
- Bridge pose
- Boat pose
- Upward plank
- Triangular pose
- The warrior pose
- Plank pose
- Shoulder stand
- Cobra pose
But, keep in mind that with yoga alone you won’t see the results. Focus on mindful eating, anaerobic exercise, and quality sleep along with noticing an improvement in your body.
How long does it take to lose weight with yoga?
The exact time will vary from person to person. But if you have a consistent routine it can take around 3 to 4 months to lose weight.
Summary
By promoting mindfulness, reducing stress, improving sleep, and building muscle, yoga can help in your weight management.
But, make sure to combine it with a balanced diet, regular exercise and sufficient sleep for best results. Adding yoga to your routine can be a valuable step towards reaching your weight loss goals.
References
- Neumark‐Sztainer D, Wall MM, Levine A, Barr‐Anderson DJ, Eisenberg ME, Larson N. Yoga practice among ethnically/racially diverse emerging adults: Associations with body image, mindful and disordered eating, and muscle‐enhancing behaviours. Intl J Eating Disorders [Internet]. 2021 Mar [cited 2024 Aug 9];54(3):376–87. Available from: https://onlinelibrary.wiley.com/doi/10.1002/eat.23421
- Goens D, Virzi NE, Jung SE, Rutledge TR, Zarrinpar A. Obesity, chronic stress, and stress reduction. Gastroenterol Clin North Am [Internet]. 2023 Jun [cited 2024 Aug 9];52(2):347–62. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10746495/
- R P, Kumar AP, Dhamodhini K S, Venugopal V, Silambanan S, K M, et al. Role of yoga in stress management and implications in major depression disorder. Journal of Ayurveda and Integrative Medicine [Internet]. 2023 Sep 1 [cited 2024 Aug 9];14(5):100767. Available from: https://www.sciencedirect.com/science/article/pii/S0975947623000839
- Yoga and stress management | International Journal of sports, yoga and Physical Activity, issn: 3005-5083. 2023 Sep 28 [cited 2024 Aug 9]; Available from: https://internationalsportsjournal.com/index.php/sports/article/view/6
- Tiwari A, Tirkey DrD. Effects of yoga on physical and physiological variables: A narrative review. Int J Phys Educ Sports Health [Internet]. 2024 Jan 1 [cited 2024 Aug 9];11(1):208–11. Available from: https://www.kheljournal.com/archives/?year=2024&vol=11&issue=1&part=D&ArticleId=3222
- Rioux JG, Ritenbaugh C. Narrative review of yoga intervention clinical trials including weight-related outcomes. Altern Ther Health Med. 2013;19(3):32–46.
- Panjwani U, Dudani S, Wadhwa M. Sleep, cognition, and yoga. Int J Yoga [Internet]. 2021 [cited 2024 Aug 9];14(2):100. Available from: https://journals.lww.com/10.4103/ijoy.IJOY_110_20
- Yannakoulia M, Anastasiou CA, Karfopoulou E, Pehlivanidis A, Panagiotakos DB, Vgontzas A. Sleep quality is associated with weight loss maintenance status: the MedWeight study. Sleep Medicine [Internet]. 2017 Jun 1 [cited 2024 Aug 9];34:242–5. Available from: https://www.sciencedirect.com/science/article/pii/S1389945717301302
- Calvin AD, Carter RE, Adachi T, Macedo PG, Albuquerque FN, van der Walt C, et al. Effects of experimental sleep restriction on caloric intake and activity energy expenditure. Chest [Internet]. 2013 Jul 1 [cited 2024 Aug 9];144(1):79–86. Available from: https://www.sciencedirect.com/science/article/pii/S0012369213604535
- Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med [Internet]. 2010 Oct 5 [cited 2024 Aug 9];153(7):435. Available from: http://annals.org/article.aspx?doi=10.7326/0003-4819-153-7-201010050-00006
- Ross A, Brooks A, Touchton-Leonard K, Wallen G. A different weight loss experience: a qualitative study exploring the behavioral, physical, and psychosocial changes associated with yoga that promote weight loss. Evidence-based Complementary and Alternative Medicine : eCAM [Internet]. 2016 [cited 2024 Aug 9];2016. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4995338/
- Petrofsky J, Laymon M, Khowailed I, Lee H, Petrofsky A. The effect of an 8-minute yoga breathing program on fitness, weight loss and breathing capacity. College of Health & Human Services (TUN) Publications and Research [Internet]. 2016 Jan 1; Available from: https://touroscholar.touro.edu/chhs_pubs/22