Have you hoarded a few clothes in your cupboard thinking when I lose weight, this is what I will wear? Have you looked at yourself in the mirror with guilt for having eaten that cheese pizza or a bar of chocolate to satiate your cravings? If you have, then trust me, you are not alone. You are among the many many of us who want to be healthier and fitter, but find the task too arduous and the journey too long.
Some of us have read countless articles on how to shed those extra kilos. Some of them say:
- Be active with a regular exercise routine.
- Eat a healthy diet by cutting down on sugars, and saturated fats and including more fibre.
With this in mind, you then hit the gym to do an intense HIIT or a rigorous strength training routine and at the same time meet a nutritionist, who curates a diet plan, especially for you, and tells you to keep track of each calorie you consume throughout the day. This all becomes way too much and the motivation to do something about the extra fat is soon lost. You are slowly, but surely, back to old unhealthy eating habits.
What if I tell you that you can also reduce that unwanted fat in your body through a regular practice of Yoga? There have been multiple studies on Yoga as an intervention for weight loss, which has proven its efficacy when practiced regularly.
Yoga that is mostly considered a low-intensity workout, may initially not appeal to many people as an effective practice to aid weight loss but trust me when I say it is so much more than a “low intensity workout”. Research shows that Yoga triggers not just physical, but also behavioural changes in your lifestyle that promote weight loss. People become more mindful of what they eat and tend to shift to healthier food choices. Overeating due to stress is also reduced.
As a result, people tend to see improvements in body weight with increased muscle tone and a reduced belly. Most importantly, people tend to experience immense psychological benefits with increased self-esteem and self-confidence because of the holistic approach of body, breath and mind. Individuals also reported that following a Yogic diet helped them maintain a healthy weight.
So what kind of Yoga should you follow?
As a thumb rule, do what interests you or you may not follow through. There are many different styles of Yoga right from a dynamic Vinyasa flow or a more hardcore asana practice like Ashtanga Yoga or a more relaxed practice like Yin Yoga or a fun mix of Yoga and Pilates like Yogalates. On days when you want to try out something more intensive you could try more challenging Yoga practices or Cardio Surya Namaskars and on days when you need to unwind, try out a restorative practice.
A weight-loss journey can be challenging for most of us but all you need is one step at a time and one day at a time of mindful living that will take you a long way ahead with your health and fitness goals.
Try these Yoga practices to kickstart your weight-loss journey:
Surya Namaskar
Works on 90% of the muscles in the body, improves tone, blood circulation and is the best warm up before a Yoga practice.
Kapalabhati
Improves digestion and metabolism, tones the abdominal muscles, releases toxins and detoxifies the body.
Naukasana or Boat Pose
Great for building core strength and toning the abdominal muscles.
Parsvakonasana or Extended Side Angle Pose:
This pose stretches the sides of the body, tones and strengthens the muscles of the arms, abdomen, and legs, and most importantly, improves metabolism.
Shavasana
Remember to end your practice with a relaxation or Shavasana because in this weight-loss journey, rest and relaxation is often overlooked and your body needs time to recover.
Check out this playlist on Yoga for Weight Loss on Yogalates with Rashmi and start your fitness journey today!
So beautifully put in simple words!
Totally agree with Rashmi…. the long term effect of showing up every day on the mat leaves you feeling satisfied with yourself more than anything. The side effects of shedding those inches for good n may i say permanently if you stick to your practise is a given. Doing Yoga with Rashmi since 2019, n there hasn’t been a day I’ve missed any of the video’s she puts out on YouTube. Start slow n stick to it n more importantly be reasonable with your self expectations. Pat yourself for doing even 10 mins of breathing on days you can’t exercise. More power to you Rashmi n Mallay for all the work you guys do. Lots of happiness to you ❤️❤️❤️