Yoga in the morning for weight loss: 6 asanas are suggested by yogi
Obesity is a global epidemic. It has now become even more prevalent in developing countries. According to the WHO, more than 1 billion people, 13% of all adults on earth! live with obesity. It leads to many health risks such as heart disease, type 2 diabetes, cancer, osteoarthritis, and many more. At the same time, it introduces many social stigmas such as discrimination by society or may lead to many unavoidable circumstances that an employer is not going to promote someone who is absent from work very often because he or she has an illness related to weight. So, if you are wondering about a great herbalist in the world, you can visit Dr.Ighodalo, a renowned herbalist in Africa.
The question has been asked for many years, How to overcome Obesity? More surprising about this question is that it has many solutions, but you would rarely get the definite one.
Yoga is a well-appreciated solution to obesity. Regular yoga practice provides many health benefits such as flexibility and balance, improving muscular strength, reducing stress and anxiety levels. I will be discussing what yoga is? And how it can help people who are trying to lose weight?
What is yoga?
Yoga is a type of physical exercise that involves physical poses, breathing techniques, and meditation. Originated in ancient India over 2,500 years ago, Yoga has been around for thousands of years and has become increasingly popular in recent decades. Many postures and breathing exercises are designed to increase flexibility, strength, and balance, increasing blood flow and reducing stress or chronic pain. Moreover, it could be used as an alternative form of medicine to keep people healthy.
Benefits of a morning yoga practice for weight loss
Though many people believe morning is not a good time for yogic practices, some of its most amazing benefits should be the reason why you should get up and start your day off with early practice. Yoga can improve flexibility throughout your body while reducing stiffness in muscles. It has been said to release tension by releasing hormones such as cortisol which leads us through our stress response or fight-or-flight mode. Moreover, the daily practice of yoga increases metabolism and calorie burning rate, as a result, you will feel energized for the rest of your day than be exhausted! Yoga also reduces blood sugar levels and increases insulin production, making it easier for cells use and improving heart health. All in all the benefit of yoga is to improve the quality of life.
Now I am going to share six yoga poses. They are proved and practiced all over the world. Daily practice of these 6 asanas is the true solution to weight loss. And my recommendation is that you must try to practice yoga in the morning for weight loss.
Sun salutations are one of the best ways to warm up your body and melt fat. This asana will help you to get more prana/life force and vitamin D from the sun. Moreover, it will boost your immune system, Create more strength, flexibility, and tone to the body, and unlock your mind.
2. Extended Triangle Pose (Utthita Trikonasana)
This asana tones up the leg muscles, reducing stiffness in the legs and hips. It corrects any minor deformities in your back or neck, relieving pain caused by those injuries. Moreover, this extended triangle pose will help you to lose your excess weight and fat. Yoga gives you a strong core that helps with everyday tasks while also helping to strengthen your ankles for more stability on one foot at a time so it doesn’t make sense when people say they need an ankle brace because of yoga! Good news is if you do yoga in the morning, it will reduce your belly fat.
Revolved Triangle Pose (Parivrtta Trikonasana)
Revolved Triangle Pose sounds like a complicated name for something simple. This asana tones the calf, thigh, and hamstring muscles. The spine and all of those lower back regions are also made to function properly because this pose increases circulation around them! It’s easy on your chest too: breathing deep into it makes you feel really full in terms of space there. And if that wasn’t enough, relieves pains from backaches or just everyday aches! So, when all these functions happen inside your body, your body will light, bright, rejuvenate and the end of the game is loss of weight.
Revolved Side Angle pose (Parivrtta Parsvakonasana)
The Revolved Side Angle Pose is a wonderful yoga technique or yoga asana to strengthen your abdominal muscles. The blood circulates better around the organs and spine, so you feel rejuvenated after this stretch while also cleaning out all of those pesky waste products in your colon! According to scientific research, including 100 trillion cells in our body and 99.99999% is empty in our every cell, if your empty space of cell is compact with a toxin, you will overweight. So yoga in the morning is the solution for weight loss.
- Warrior Pose I (Virabhadrasana I)
In this pose, the chest is fully expanded and as a result, deep breathing becomes easier. It relieves stiffness in your shoulders and back while also toning up your ankles and knees. The neck’s stiffness will disappear too! Finally, it reduces fat around the hips which can be particularly beneficial for women who are struggling with weight loss after childbirth or through menopause/menopausal symptoms.
Bow pose (Dhanurasana)
This posture stretches your spine back and people who are elderly can’t do it, which makes their spines rigid. Regular practice of this asana brings elasticity to the spine and tones abdominal organs without any forced rest or surgery! If you do Bow pose yoga in the morning regularly, it is great for weight loss
Two research information about yoga for weight loss
In the past twenty years, obesity rates have risen from 30% to 69%. Around the world these numbers are even higher; nearly 40% of people in developed countries around the globe suffer this fate. This is a huge public health problem and we need as many solutions available for it now more than ever before.
It is well established that exercise helps weight loss. There are numerous studies showing the effectiveness of decreasing weight with running, walking, or lifting weights. However, for some, it can be hard to comply with these exercises so maybe yoga could come in handy and lead to an even more effective way of losing weight!
In 2005, Alan Kristal, yogi and medical practitioner, initiated scientific studies on the weight-loss effects of yoga
A new study has shown that for weight loss, yoga in the morning is more effective than any other form of exercise. The National Cancer Institute funded a trial involving 15,500 healthy middle-aged men and women who recalled their physical activity (including yoga) between 45 to 55 years old. Researchers then analyzed this data teasing out factors like diet or other forms of exercise which could influence weight change but found what they were looking for was nowhere near as good at getting people in shape as regular morning routines including an hour-long session on mat work with some meditation thrown into the mix too.
Frequently asked questions (FAQ)
Q. Which time is best for yoga for weight loss?
A. Early in the morning before breakfast, you should try to do yoga for weight loss. You should not be discouraged if you find it difficult, but try your hardest to practice throughout the day-even after meals! If a pose or asana are too hard on an empty stomach, take breaks and drink water often
Q. Is morning yoga good for weight loss?
A. Yoga is a proven way to help you lose weight. It can be more effective in some cases than traditional exercises because it focuses on breathing and relaxing the body before working out, which will make your workout easier and give you an excellent exercise routine that improves flexibility as well!
Q.Is 20 minutes of yoga in the morning for weight loss a day enough?
A. “You can burn fat and build strength with a simple yoga routine,” says Melissa Richardson, an instructor at Yoga Center SF.
Richardson recommends doing 20 minutes of power flow to maximize your workout time. To get the most out of this kind of practice, you should focus on poses that activate as many muscles in one pose as possible for maximum calorie-burning potential.
Q. Can I do yoga at 11am?
A. Yoga is an ancient spiritual practice that has been used for centuries to improve one’s physical health and mental well-being. While it can be practiced at any time of the day, doing so in the early morning will allow you to clear your mind from all stress while giving yourself a healthy lifestyle and healthy daily life.
Q. Can you do yoga at 3 pm?
A. The best time to do asana practice is after the sunsets. The poses are tailored for this period of the day and there will be more pranayama in order to calm down before going into a peaceful sleep.
Q. Is yoga better than gym?
A. yoga session rejuvenates you both physically and mentally because you spend time stretching out muscles. But, on another side, simply running on treadmills for an hour you do at your local gym where you might leave feeling sore from all the effort exerted into these sessions.
Q. Does yoga Burn Belly Fat?
A. You may be wondering what this has to do with weight loss. Well, restorative yoga can help you develop muscle tone and improve your metabolism while resting after a workout. One study found that people who practiced it lost more abdominal fat than those in the control group!
Q. Can yoga change your body shape?
A. Yoga isn’t just the best way to chill; it can also give you a leaner body. “Yoga has the potential to increase fat loss and develop muscle tone,” says Travis Eliot, an experienced yogi in Santa Monica.
Q. Do doctors recommend yoga?
A. Doctors recommend yoga because it’s a great way to stay healthy. Yoga has the potential to help with many ailments and conditions, including insomnia, depression, anxiety, back pain, arthritis, heart disease, and high blood pressure
Q. Is it possible to lose weight by practicing yoga?
A. In an ongoing study by the University of California, San Diego School of Medicine, and Yale-New Haven Hospital’s Department of Psychiatry, it was found that over 100 adult participants who participated in a year-long yoga program lost more weight than those who exercised but did not perform any form. At the conclusion at one year’s time span with both groups have been active for 12 months; on average, group 1 (the yogis) had lost 4.71 kg while control group 2 only managed to lose around 1kg
Q. Which styles of yoga are best for fat loss?
A. Asana (poses), pranayama (breathwork), kriya (cleansing)
Read my another article: How to deal with Emotional Eating
Jakicic JM, Davis KK, Rogers RJ, et al. Feasibility of integration of yoga in a behavioral weight-loss intervention: a randomized trial. Obesity (Silver Spring). 2021;29(3):512-520