Can yoga help you lose weight? Myths debunked

Yoga for weight loss

Yoga for weight loss is a gentle approach to trim and tone your body. You must dedicate at least 45minutes of your day to wellness Yoga in order to lose weight.

Yoga the ancient art of meditation is a best known stress buster. Practicing yoga will make you happy, energetic and peaceful. It’s also an effective way to lose your weight. Yoga has proven to be effective against many problems that affect both body and mind. It helps to stimulate you mentally emotionally as well as physically. No wonder more and more people turn to yoga for weight loss achievement.

The benefits of yoga are amazing. Yoga has no side effects and it won’t make you ultra slim (anorexic). Yoga enhances the metabolism of your body and helps to increase the intake of oxygen of your body. It increases the flexibility of your body and helps to lubricate the joints, ligaments and tendons. The aging process which is caused by autointoxication (self-poisoning) can be slowed down by Yoga practice. Yoga aids in Detoxification of your body.

There are many yoga asana for weight loss. Breathing exercise, loosening exercise, Meditation and Pranayama are some of the simple exercise you can do at home. Along with this you have to follow a strict control on your food intake. Drink plenty of water (8 glasses a day).It is better to avoid oily and fried foods. To do yoga, all you need is a blanket and a small space to exercise.

Yoga for weight loss

  • Yoga asana like, Ardha Matsyendrasana, Bhujangasana, Dhanurasana, Halasana, Trikonasana, Veerasana etc are specially designed for weight loss. Regularly following some of them will help you to lose weight.
  • Starting Yoga Asana with Surya Namaskar (Sun salutation), proved to be effective in weight reduction.
  • Pranayamas or breathing exercise like Kapalabhatti, Anuloma-Viloma helps to maintain overall health of your body apart from weight loss.
  • Doing Kriyas like Vaman Dhauti, and Shanka Prakshalana offers considerable amount of weight loss. These kriyas also help to cleanse your system, improving your health.

Don’ts

  • Never break your yoga sessions.
  • Pushing Your body too far too fast.
  • Avoid junk foods and carbonated drinks such as colas.
  • Daily eat at regular time and avoid skipping meals and eating at irregular interval.
  • Never eat between two major meals. It’s better to have a time difference of 4 hours between two meals.
  • Not warming up properly. A 20 minute warm up exercise is essential.
  • Not cooling down after workouts-Before your next workout, 10 to 15 minute cool down is vital for your muscles to recover.

Yoga for pregnant women

Yoga helps you to stay focused and will prepare your body and mind for labor. It helps to relieve the tension around birth canal and cervix and ensures a smooth delivery. Practicing Yoga can help to minimize common pregnancy related issues such as constipation, increased frequency of urination, mood swings and morning sickness. Doing Yoga also helps you to recover after child birth.

You must consult with your doctor, before you begin your yoga session. Please note that special care is required while doing yoga. Always do your Yoga under the supervision of a qualified trained instructor.

Standing yoga poses are recommended for the first trimester. Standing poses helps in better circulation and strengthen legs preventing any leg cramps. For the second and third trimester, it is best advised to reduce the amount of time spent for yoga Asana. It may lead to fatigue. From the tenth week, it’s advised not to practice Yoga-these are crucial periods. During your advanced stage of pregnancy, difficult Yoga poses that causes pressure on your abdomen should not be done.

Some simple yoga poses are Shoulder lifts, Neck exercises, Ujjayi breathing, Meditation, YogNidra and Shavasana (Final Relaxation). It’s not necessary to do all these poses and never try to push your body.

Yoga for back pain

Yoga helps in relieving chronic back pain. A study conducted by the “National Center for Complementary and Alternative Medicine” in United States found that People doing yoga regularly experience less low back pain and improved functionality. Always consult with your doctor, before you start yoga exercise for your back pain. Back pain maybe the result of some bio-mechanical problem in the spine and your doctor can tell you of which movements to avoid and other safety modification. Once you clear this with your doctor, tell your yoga instructor about it. Your instructor will be able to help you with your limitations making your yoga exercise safe. Never try to do yoga exercise yourself. Hatha Yoga is recommended for people with back pain. Yoga poses such as Kundalini and ashtanga are challenging and not suitable for people with back pain. Don’t forget gentle is always better. There are Special Yoga centers that focus on classes such as Yoga for athletes or yoga for multiple sclerosis. If you are in luck, they may have classes specially to deal with back pain problem.

Yoga diet consists of food that enhances your body activities. The yoga diet should be introduced slowly by replacing unhealthy food stuff. Foods that grow in the sun are considered highest on the food chain .These are having most-life giving properties. Whereas animal meats are considered as “second-hand” foods and is on lower level of the food chain.

Foods to Choose – Sattvic foods which mean foods that contain goodness. This include foods that are rich in Proteins(Milk,Peas,Beans,Nuts),carbohydrates(Grains,Wheat,Rice,Potatoes) and minerals such as Iron, Potassium etc. Fruits and Vegetables are also a good source of minerals. Most of the yoga diets are vegetarian but for specific reasons Fish and meat are also included.

Foods to Avoid – Tamasic foods, originated from the word “tamas” meaning darkness. Onion, Garlic and other foods those are considered unclean. Spices, Coffe and salt also should be avoided. Refined foods or overcooked foods and alcohol are also on the off list. These foods will cloud the mind.

Yoga for weight loss is a gentle approach to trim and tone your body. You must dedicate at least 45minutes of your day to wellness Yoga in order to lose weight.

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