Weight Loss Benefits of Yoga

Weight Loss Benefits of Yoga

Table of Contents

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I. What is Yoga?

II. Is Yoga Good for Weight Loss?

III. What Type of Yoga is Best for Weight Loss?

IV. Conclusion

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Yoga has been practiced for thousands of years as a way to strengthen and relax both the body and mind. While yoga is not traditionally considered an aerobic form of exercise, certain vigorous styles of yoga can provide an effective workout and aid with weight loss when combined with a healthy diet.

In this article, we will explore what yoga is, how it can contribute to weight loss, and what type of yoga is best for weight loss.

What is Yoga?

Yoga is an ancient practice that originated in India and focuses on uniting the mind, body, and spirit. The word "yoga" comes from the Sanskrit word "yuj," which means unite or integrate. Yoga aims to create harmony between these three elements through gentle exercise, stretching, breathing, and meditation. ¹

While there are many different styles of yoga, the most popular one is Hatha yoga. Unlike some other forms of traditional yoga, Hatha focuses primarily on the physical body rather than spiritual development. The goal is to strengthen and align the body, release tension, and create balance. ² In particular, Hatha yoga emphasizes:

• Asanas (posture)
• Pranayama (breathing exercises)
• Stress relief
• Relaxation
• Physical fitness
• Overall wellness ²

Is Yoga Good for Weight Loss?

The benefits of yoga for weight loss are well-established by research. A research study by the Fred Hutchinson Cancer Research Center found that regular yoga practice can help people maintain a healthy weight over time. ³ The researchers looked at data from over 15,000 adults and discovered that those who practiced yoga for at least 30 minutes once a week for four years or more achieved the following benefits:

• They gained less weight during middle adulthood
• People who were overweight lost weight with yoga
• Yoga practitioners had a lower BMI than non-practitioners ²

There are a couple of reasons why yoga may help with weight management:

• Mindfulness: Mindfulness plays a crucial role in the connection between yoga and weight management. By fostering a state of mindfulness, individuals are encouraged to focus on their present experiences without passing judgment on themselves. This mindful approach extends to eating habits, resulting in a more positive relationship with food. Research indicates that individuals who regularly practiced yoga exhibited higher levels of mindful eating, as evidenced by their scores. Moreover, the study found a positive correlation between the duration of yoga practice and improved scores in mindful eating.

• Increased fitness: A study conducted on a group of sedentary individuals with no prior yoga experience found significant fitness gains after only eight weeks of practicing yoga twice a week for a total of 180 minutes. Participants increased their muscle strength and endurance, flexibility, and cardiovascular fitness. ²

What Type of Yoga is Best for Weight Loss?

There are many types of yoga practices with different goals and benefits. The traditional form of yoga focuses on increasing flexibility, range of motion, and stress relief. However, if your main objective is to use yoga for weight loss, you may want to explore modified yoga practices. These faster-paced classes will get your heart rate up, helping you torch more calories during each session. ⁴

• Vinyasa Yoga: Vinyasa yoga, also called power flow yoga, links yoga poses together into a fast-paced flow. You will quickly move from one pose to the next, keeping your heart rate up. Each 60-to-90-minute Vinyasa session can burn 400 to 500 calories.

• Bikram yoga: Bikram yoga is a 90-minute class that is performed in a heated room set at 105°F and 40% humidity. This type of yoga follows a sequence of 26 basic poses repeated twice and concludes with breathing exercises. According to a Colorado State University study, women burned 330 calories per Bikram session while men torched 460. 

• Hatha yoga: With its focus on basic postures and mindfulness, Hatha yoga offers a gentle yet effective way to support weight management. A 30-minute Hatha session can help you burn around 149 calories, making it a sustainable option for those looking to make gradual changes. Though weight loss is not as drastic as Bikram yoga, it can still lead to considerable changes.

• Ashtanga yoga: Ashtanga yoga refers to a fast-paced sequence of six progressive series performed in a set order. Drawing from the principles of Vinyasa flow, Ashtanga links movement and breath to generate internal heat and profuse sweating. The constant movement between poses can result in 450 to 500 calories burned per hour-long class. ⁴

Conclusion

Yoga is a holistic form of exercise that connects the mind and body. It not only burns calories through physical movement but also fosters intuition about your body's needs. This mind-body connection can support healthy eating habits and self-acceptance on your weight loss journey, whether or not you rely on weight loss medication.

When considering which type of yoga to pursue, it is important to align your practice with your goals. For those seeking yoga for weight loss, more dynamic and modified versions of yoga that elevate the heart rate can be beneficial. On the other hand, if your focus is on enhancing the mind-body connection, opting for traditional yoga practices may be more suitable. Whatever you choose, incorporate yoga into a balanced exercise plan for the best results. ScriptsMD has a dedicated weight loss blog to help you learn more about achieving your health goals holistically. With so many ways to approach weight loss, taking the time to find what works for you will be worthwhile in the long run.