Daftar Isi
Many people think yoga is only suitable for relaxation and flexibility, not for supporting weight loss. In fact, several yoga movements that involve many muscle groups can make the body more active without high-intensity exercise.
When looking to lose weight, the challenge is not just finding an exercise that burns calories, but also a workout that can be done consistently. Movements such as Surya Namaskar, Chair Pose, Warrior II, and Plank can help increase physical activity while building body strength.
However, yoga movements still need to be performed with proper technique and intensity to optimize the workout. Let’s explore 10 effective yoga movements for weight loss along with their methods and routines.
[[svrg_takeaways]]
title: Key Points:
- Yoga can support weight loss| through increased physical activity and energy expenditure of the body
- Dynamic yoga movements| involve many muscle groups and help improve strength, stability, and physical fitness
- Surya Namaskar, Chair Pose, Warrior II, Plank, and Boat Pose| are suitable to include in a yoga routine
- Weight loss| requires exercise consistency, an appropriate diet, additional physical activity, and sufficient recovery
[[/svrg_takeaways]]
How Effective is Yoga for Weight Loss?
Yoga can help support weight loss as it is a physical activity that consumes energy. However, the amount of energy expended depends on the type of yoga, intensity, duration of practice, and the individual's physical condition.
Scientific studies show that yoga has the potential to aid in weight management, but the research results have not been entirely consistent. A Systematic Review by Lauche, et al. (2016) of 30 trials with 2,173 participants found that yoga may potentially influence several weight indicators, although evidence regarding its direct effect remains limited.
Yoga with a dynamic sequence of movements can place greater physical demands on the body compared to practice that consists mostly of static poses or relaxation. Therefore, not all yoga sessions provide the same effect on energy expenditure.
Weight loss still occurs when the body maintains a consistent energy deficit, so yoga should be part of a more comprehensive strategy. In addition to exercise, diet and overall physical activity still play a role in determining weight changes.
Benefits of Yoga for Supporting Weight Loss
Yoga does not just focus on flexibility, but can also help improve physical fitness. The following benefits can support a weight loss routine if done consistently:
- Increase daily physical activity by moving the body and using energy while performing various yoga sequences
- Train body strength and stability through poses that involve the legs, core, shoulders, and arms
- Improve physical flexibility and mobility through various movements with a controlled range of motion
- Support consistency in exercise because yoga can be done in limited spaces and adjusted to ability
- Practice body control through balance, coordination, and the ability to maintain positions while performing various yoga poses
Also read: 10 Benefits of Yoga for Women, From Physical to Mental
10 Yoga Movements for Weight Loss
1. Surya Namaskar
Surya Namaskar or Sun Salutation is a sequence of several poses performed in order with flowing movements. This sequence can feel more active, thereby helping to increase physical activity during the workout.
Perform each movement in a controlled manner while regulating your breathing. Beginners can start with a few rounds and increase them gradually.
2. Chair Pose
Chair Pose or Utkatasana resembles a seated position without using a chair and engages the thighs, glutes, and core. Stand with feet hip-width apart, bend your knees, push your hips back, and lift both arms.
Keep your chest open and your weight controlled. If not yet used to it, reduce the depth of the knee bend to make the movement feel more comfortable.
3. Warrior II
Warrior II or Virabhadrasana II trains the strength and stability of the lower body, especially the thighs, glutes, and core. Step your feet quite wide apart, point one foot forward, bend the knee, and extend both arms to the sides.
Keep your torso upright while performing the pose. Ensure the front knee follows the direction of your toes without forcing the range of motion.
4. Warrior III
Warrior III or Virabhadrasana III combines strength, balance, and body control with one foot as the support. From a standing position, lean your torso forward while lifting one leg behind you and extending your arms.
Use a wall for support if balance is still difficult to maintain. Focus on movement control rather than holding the pose for too long.
5. Plank Pose
Plank engages the core, shoulders, arms, and legs to hold the body in a straight line. Start from a push-up position with hands under the shoulders and legs straightened behind you.
Keep your hips from being too low or too high while holding the position. Beginners can perform a plank with their knees touching the floor.
Also read: 5 Basic Yoga Poses for Beginners to Make the Body More Flexible
6. Boat Pose
Boat Pose or Navasana focuses on core strength and control while simultaneously training body balance. Sit with knees bent, lift your feet, and keep your body in a position resembling the letter V.
Straighten your legs if you are able to maintain good balance. Beginners can keep their knees bent to make the movement easier.
7. Bridge Pose
Bridge Pose or Setu Bandhasana trains the glutes, hamstrings, and core through the movement of lifting the hips off the floor. Lie on your back with knees bent, then lift your hips slowly while keeping your feet stable.
Avoid lifting the hips too high to the point where it makes your back feel uncomfortable. Focus on glute contraction and perform the movement in a controlled manner.
8. Downward-Facing Dog
Downward-Facing Dog or Adho Mukha Svanasana engages the upper and lower body simultaneously and helps train stability and mobility. From an all-fours position, push your hips up and back until your body forms an inverted letter V.
There is no need to force your heels to touch the floor when performing the pose. If your hamstrings feel stiff, let your knees bend slightly.
9. Locust Pose
Locust Pose or Salabhasana engages the back muscles, glutes, and the back of the body. Lie face down, then lift your chest and legs slightly off the floor at the same time.
Slowly lower your body back down after a few moments. Beginners can perform the movement with a small range while keeping the body controlled.
10. Mountain Climbers in Yoga Flow
Mountain climbers are not a traditional yoga pose, but they can be included in a yoga flow as a more dynamic movement. Start from a plank position, then pull your knees alternately toward your chest with controlled movements.
Beginners can perform them at a slow tempo without jumping movements. Focus on body position and increase the speed gradually according to your ability.
Also read: How Many Times a Week Should You Do Yoga? Here are the Facts!
Tips for Doing Yoga to Support Weight Loss
Choosing the right movements should be followed by a suitable practice method so that yoga can be done consistently. The following tips can help make the practice more focused and support weight loss goals:
- Start with a realistic duration and increase gradually: Adjust the duration and intensity of the exercise to your body's ability so you can stay consistent.
- Combine static and dynamic movements for a more comprehensive workout: Choose a sequence of poses that train strength, stability, mobility, and physical activity.
- Incorporate yoga with other regular physical activities: Walking, cardio, or strength training can complement yoga practice to increase daily activity.
- Pay attention to your diet according to the body's energy needs: Yoga should be supported by an appropriate diet if the main goal is weight loss.
- Prioritize movement technique and give the body time to recover: Perform each pose in a controlled manner and get enough sleep so the body can adapt to the exercise.
Sample Yoga Routine for Beginners
You can start with a routine of about 20–25 minutes with the following sequence of movements, then adjust the intensity according to your body's ability:
Warm-up → Surya Namaskar → Chair Pose → Warrior II → Warrior III → Plank → Boat Pose → Bridge Pose → Downward-Facing Dog → cool-down.
For beginners, do 1–2 sets and take a break of about 30–60 seconds if your body starts to feel tired. Once accustomed, you can increase the duration, number of rounds, or repetitions gradually without compromising movement technique.
Start Yoga for Weight Loss with a Consistent Routine
Yoga can be part of a routine for weight loss if done consistently and combined with a proper diet and physical activity. Movements such as Surya Namaskar, Chair Pose, Warrior II, and Plank also help train strength, stability, and physical fitness.
Achieving results from yoga practice takes a process, so you do not need to immediately force a high duration or intensity. Focus on correct technique, increase the exercise gradually, and use comfortable equipment to make your practice sessions safer and more consistent.
To make home yoga practice more comfortable, you can complete your workout needs with the best yoga gear from SVRG. Discover various gear options that can support your workout routine and help you stay consistent in reaching your fitness goals.
[[svrg_faq]]
title: FAQ About Yoga for Weight Loss
- q: Can yoga help with weight loss?
a: Yoga can help support weight loss as part of physical activity. The results are still influenced by diet and overall energy balance.
- q: What yoga is most effective for weight loss?
a: Yoga with more dynamic and intense sequences usually requires more energy compared to yoga that is predominantly static. However, the choice of exercise still needs to be adjusted to your ability and consistency.
- q: How many minutes of yoga for weight loss?
a: There is no single mandatory duration for everyone. Start with a realistic duration and increase gradually according to your ability and physical activity routine.
- q: Can yoga burn belly fat?
a: Yoga cannot determine specific parts of the body for fat loss. Fat reduction occurs overall when the body is in an energy deficit.
- q: Is yoga alone enough for weight loss?
a: Yoga can be one part of your routine, but it should be combined with an appropriate diet and other physical activities to support weight loss.
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