Weight Loss Through Yoga: Lifestyle Changes and Daily Habits

Yoga means to join, to merge, as etymologically it comes from the root word –  युज् (Yuj). In the context of Karma, Bhagavad Geeta describes Yoga as योगः कर्मसु कौशलम्, which means that Yoga is effort in motion and a powerful way in which one can helm their life’s challenges that come along with the pursuit of one’s goals and productively guiding towards a significant way of life.

Based on the above definition, Yoga for a healthy, disease-free, sustainable lifestyle leading to weight loss can be the advanced and foremost course of action, let us understand how.

The major life challenges faced today are obesity, which in turn proves to be a liability by bringing along a huge set of diseases like heart disease, stroke, diabetes, cancers, gut-related problems, sleep apnea, osteoarthritis, fatty liver, hormonal imbalances, and many more. One of the primary risk factors of all these diseases is the increasing weight that a person fails to manage at the right time.

Not only is fighting back against these diseases important, but also preventing the occurrence of new diseases in healthy individuals is more essential; thus, it is important to be fit and build healthy habits, for which yoga serves as the benchmark of excellence. 

What makes Yoga a powerful medium for weight loss?

The powerful asanas of Yoga are such that they kindle the digestive fire, leading to a rise in the metabolic rate. This can also be understood as the yoga exercises for weight loss cause an increase in the enzymatic reactions in the body, thus boosting the metabolism. 

The stretches, twists, and turns which are incorporated in yoga asanas stimulate the smallest of blood vessels, hence improving the circulation of blood in the body, resulting in highly oxygenated cells further improving the cell function.

Furthermore these stretches, twists and turns can also activate many glands like thyroid and pituitary, which gives rise to an unimpaired and balanced level of hormones in the body.

With cells being oxygenated enough, metabolism boosts, and hormones being balanced, the stress levels and mental state of a person can automatically be managed, and an individual can feel fresh and active rather than being a lazy procrastinator.

How to build a healthy lifestyle and lose weight through Yoga?

Yoga is a powerful medium which firstly helps a person build a healthy lifestyle. Practicing asanas daily is a basic step towards developing punctuality, which is one of the basic qualities important to maintain a well-grounded, disease-free lifestyle. It also helps combat laziness by making an individual consistent with their actions, thus making them feel energised and active as well as alert.

When these powerful asanas are accompanied by pranayama and other breathing exercises, they can help a person be emotionally strong and determined, who is ready to face challenges. When all these qualities develop within, it automatically leads to a sustainable weight loss for both those suffering from any disease due to increasing weight and the ones who are healthy but have gained weight due to the manifestation of an improper lifestyle. 

Since we already discussed how yoga is a powerful medium for weight loss, there are some specific yoga poses for weight loss and belly fat that can be performed daily at home, which originally work on developing consistent healthy habits but also show significant results in losing weight. Thus, it should be kept in mind that these asanas and breathing exercises are only a helping hand in weight loss; the true mindset of one performing these should be to manifest blooming and active daily habits.

1. Surya Namaskar (Sun Salutation)

Surya Namaskar not only helps feel lighter by reducing belly fat but also is a form of worship to the Sun.

How to Perform?

This is a 12-step sequence where, each time before starting the sequence, the Mantras are recited and the asanas are performed as follows.

The 12-step sequence of yoga asanas with names and images is shown below.

Benefits

• Practicing this daily helps lose weight.
• Boosts energy, making it as powerful as the Sun.

2. Dhanurasana (Bow Pose)

How to Perform?

1. It starts by lying down in a prone position, followed by flexion of both knees. 
2. The ankles are held using the palms, and the whole body is stretched such that it looks like the shape of a bow.

Benefits

• It primarily targets the abdominal and back muscles, further enhancing back flexibility. 
• It helps a person feel lighter, leading to sustainable weight loss since it tones arms, thighs, neck, and shoulders.

3. Paschimottasana (Seated Forward Bend)

How to Perform?

1. Start by sitting in a position with your legs fully stretched and open, joined together.
2. Raise the arms completely and then bend forwards, placing the palms on the soles or by holding the toes with the palms.

Benefits

• It specifically works on the core, helping reduce belly fat and increasing spinal flexibility.
• It also enhances blood circulation in the pelvic cavity and its internal organs.

4. Ardhachakrasana (Half Wheel Pose)

How to Perform?

1. From a standing position, place both palms on the lower back with fingers facing outwards and build a firm grip.
2. Then slowly bend backwards as much as possible using the support of the grip built earlier.

Benefits

• Practicing this asana daily can help a person boost their metabolism and feel stronger and lighter in terms of reducing weight.
• It also proves to be an excellent helping hand for people suffering from asthma since it enhances lung capacity. 
• It strengthens the muscles of the back, abdomen, and shoulder.

5. Shalabhasana (Locust Pose)

How to perform?

1. From the prone position, lift both legs and hands upwards as much as possible and hold that posture.

Benefits

• It can help a person not only in reducing belly fat but also help relieve back pain.
• It can also encourage a person towards a better natural alignment.

6. Pawanmuktasana (Wind-Relieving Pose)

How to Perform?

1. Rest in a supine position. 
2. Then lift both legs together at a 90-degree angle, then flex both knees and place them only on the abdomen. 
3. Now catch them tightly with your hands and touch your nose with your knee.

Benefits

• It aids people suffering from gas and constipation, and it is also an excellent remedy to attain a flat belly.
• Those who have a distended abdomen due to bloating should practice this asana regularly.

7. Bhadrasana (Butterfly Pose)

How to Perform?

1. From a sitting position, flex both knees such that the soles of both legs are joined.
2. Now catch the union of toes using hands such that the elbow does not bend. 
3. Thus, the body obtains the butterfly pose. The knees can also be flapped continuously, similar to the wings of a butterfly.

Benefits

• It is also called as the gracious pose, it mainly engages with the lower abdomen and thighs, helping to lose weight. 
• It strengthens the back muscles and improves flexibility.

Breathing Exercises that can help reduce Belly Fat

1. Kapalbhati

How to Perform?

1. Start by inhaling a deep breath and continuously breathe out while flapping the belly as you exhale.
2. The minimum number of flaps should be around 50.
3. It can be adjusted as per the preferred intensity and lung capacity of an individual.

Benefits

• It is one of the most powerful pranayamas through which one’s body temperature increases. Thus, resulting in decreasing the extra body fat and helping a person feel stronger and confident.

2. Bhastrika Pranayama

How to Perform?

1. Sit comfortably in Vajrasana (Thunderbolt Pose).
2. Then inhale deeply and forcefully while raising your both arms upwards and then exhale forcefully.
3. While exhaling forcefully, make a fist of both the palms and lower the hands forcefully as if pulling something down and make sure the elbows touch the flanks.
4. Repeat the forceful inhalation by raising your hands upwards. 

Benefits

• Bhastra is a word in Sanskrit that is none other than a tool that blacksmiths use to blow air into the fire in order to intensify the heat. Similarly, by practising this pranayama daily, one’s digestive fire is kindled, leading to intense fat metabolism, thus reducing weight.
• This also increases an individual’s lung capacity, and so can be one of the assets for those suffering from pulmonary disorders.

3. Agnisar

How to Perform?

1. It is mandatory to perform this kriya empty stomach and under professional guidance. It is also significant for one to perform this pranayama in the early morning.
2. This kriya can be implemented through two positions: sitting in vajrasana or by standing in utkatasana.
3. Take a deep breath in through your nose and exhale completely.
4. Hold onto this position.
5. While holding, push your belly in and out continuously (make sure you hold your breath after exhaling).
6. Perform the belly strokes as many times as your capacity in one breath-out hold.
7. The minimum number of rounds for Agnisar should be around three to five.

Benefits

• It is a classic cleansing technique which supports in polishing internal organs of our middle body.
• Furthermore, it plays an essential role in stimulating one’s digestive organs as well as refines our body’s bowel movements.
• It also enhances our nervous system.

4. Chandrabhedan Pranayama

How to Perform?

1. Firstly, sit comfortably in Sukhasana (normal sitting position) or Vajrasana (Thunderbolt Pose).
2. Take a deep breath in, softly through your left nostril, and breathe out from your right nostril.
3. Repeat this kriya for a minimum of five minutes.

Benefits

• There are two nadis running within the body known as Chandranadi and Suryanadi. Chandrabhedan pranayama strengthens Chandranadi and regulates the cooling system of the body.
• It also helps one manage emotions, leading to a better mental well-being.

5. Suryabhedan Pranayama 

How to Perform?

1. Sit comfortably in Sukhasana (normal sitting position) or Vajrasana (Thunderbolt Pose).
2. Inhale slowly through your right nostril and exhale from your left nostril. Repeat this kriya for a minimum of five minutes.

Benefits

• As discussed above, there are two nadis running within the body known as Chandranadi and Suryanadi. Suryanadi harmonises our body temperature, resulting in overall warming up of the body.
• It also leads to eradicating lethargy and boosts our alertness.
• It assists in improving digestion and our metabolic rate for the overall maintenance of our body weight.

Special Yoga Asanas for Women 

Women often suffer from many things during their lives. All physical, mental, and emotional stress affects women, further affecting their way of living. This not only leads to the development of an unhealthy lifestyle but also invites many diseases like PCOD, Thyroid, and Osteoarthritis. The major risk factor is again linked with increasing weight, and the cause for this is inconsistent and lazy habits.

Since Yoga works on the root cause rather than only working on symptoms, women need to transform one’s inconsistent and lazy life into an active and cheerful life full of healthy habits, which can even help their children develop the same healthy habits, leading to a better future.

The following are some asanas when practised daily, can help women embrace healthy habits and also simultaneously help them reduce weight, with further acting as a helping hand in resolving their hormonal dysfunctions.

1. Chakki Chalanasana (Mill Churning Pose)

How to Perform?

1. Start by being in a sitting position with legs straight. 
2. Widen the legs and lock both palms of hands such that it presumes holding it churner. 
3. Then rotate the upper body, presuming to churn something using the churner.

Benefits

• It strengthens the back, abs, and arm muscles.
• Refines flexibility and blood circulation.
• Encourages gentle toning and postnatal wellness.

2. Mandukasana (Frog Pose) 

How to perform?

1. From the sitting position, flex both the knees and sit in vajrasana (on the ankles).
2. Make fists with both palms and place them on the navel. 
3. Now bend forwards, trying to touch the head to the floor.

Benefits

• It is one of the best for strengthening abdominal muscles.
• One of the best asanas that should be an integral part of one’s lifestyle who are suffering from kidney disease, like chronic renal failure and even diabetes.

3. Setubandhasana (Bridge Pose)

How to perform?

1. While being in a supine position, flex both the knees and then catch the ankles using the hands. 
2. Now, lift the trunk upwards, achieving the shape of a bridge.

Benefits

• It strengthens the core and which leads to the procurement of a better body alignment, increasing a woman’s confidence.
• Practising this asana daily can also help balance the hormonal dysfunctions related to the thyroid gland.
• It also helps enhance one’s respiratory functions.

With these asanas, other asanas like Trikonasana(Triangle pose), Ustrasana (Camel pose), and Naukasana (Boat Pose) can be performed daily, leading to sustainable, healthy habits.

Purpose-built Breathing Exercises for Women

1. Kapalbhati

How to Perform?

1. Start by inhaling a deep breath and continuously breathing out while flapping the belly as you exhale.
2. The minimum number of flaps should be around 50.
3. It can be adjusted as per the preferred intensity and lung capacity of an individual.

Benefits

• As discussed earlier, it is one of the most powerful pranayamas through which one’s body temperature increases.
• Thus, boosting metabolism results in decreasing the extra body fat, leading a woman to feel lighter, stronger, and healthier. 

2. Udiyanbandh

How to Perform?

1. First, sit straight, folding your legs and leaning a bit towards the front.
2. Take a deep breath and exhale completely through your nose.
3. As you completely exhale, hold your breath and pull your navel inwards.
4. Stay in this position as per your capacity without inhaling.

Benefits

• Udiyanbandh involves both a bandh and a pranayama.
• It involves the usage of an intense abdominal lock. This helps in strengthening one’s abdominal muscles and solidifies the digestive system through which weight loss occurs.

3. Ujjayi Pranayama

How to Perform?

1. Start by sitting straight in a comfortable position in a peaceful place.
2. Then take a deep breath through your nose. While inhaling, make a sharp sound by tightening your laryngal muscles.
3. Similarly, exhale through the nose by releasing a similar sound through compressing your throat muscles.

Benefits

• Ujjayi pranayama is one of the yogic techniques through which one can improve a woman’s metabolic rate and enhance concentration.
• It helps stimulate the thyroid gland, which can help people who suffer from thyroid disorders to regulate body functions and maintain body mass.
• While it also enhances respiratory functions, it is also an asset for people suffering from hypertension.

Busting Myths: Yoga and Weight Loss

Today, one of the most discussed topics is the effectiveness of yoga for weight loss. Many myths related to yoga need to be busted. In reality, yoga asanas for weight loss offer a holistic approach, including strength, flexibility, and mindfulness in ways that modern workouts often neglect. One of the biggest misconceptions is that yoga is only for relaxation and does not include high-intensity exercises. However, power yoga for weight loss offers a dynamic workout that burns calories, tones muscles, and builds endurance.

Myths vs Facts: Is Yoga good for weight loss?

Final Takeaway

Yoga, being defined as an effort in motion, offers a comprehensive approach to developing healthy habits accompanied by weight loss. As we discussed earlier, it not only helps one secure a wellness-oriented lifestyle but also helps one fight back the conditions already suffered due to weight gain or at a possible risk of developing due to weight gain.

Beginners practising asanas like Surya Namaskara, Dhanurasana, and Pavanamukatasana daily, often report feeling lighter and control over unhealthy practices within a couple of weeks. Yoga, being a holistic way of working out, includes many breathing exercises that stimulate fat metabolism. Thus, both the yoga asanas for weight loss as well as the breathing exercises should be a part of a wellness aspirer’s routine. 

Women often go through many hormonal changes during their lifetime. Thus asanas like Setubandhasana and Mandukasana can help a woman regulate her pre and post menopausal period, control hypothyroidism and also lose weight.

Yoga, being an ancient wisdom, is inevitably to be attached with many myths which need to be clarified so that the true essence of the science can be experienced by people, especially beginners who mainly seem to believe that weight loss through yoga is a slow process. However, it starts by improving one’s digestion, thus making a person feel happier and healthier within a couple of weeks.

To conclude, yoga can be one of the most effective strategies to build healthy daily habits, also promoting weight loss, if one puts in sufficient time and effort and follows the appropriate guidelines. In addition to changing one’s physical fitness by achieving a natural and fit body alignment and even glowing skin, it also changes one’s perspective on developing and maintaining a healthy and better lifestyle. Adopting yoga as a way of life that can help one prevent illness, lose weight, and develop long-lasting inner and outward strength, and for that, Habuild’s Free Yoga Challenge can surely prove to be a wonderful asset.