Know How Yoga Helps With Weight Loss And Body Toning

There are yogic Kriyas, Shithilikarna Vyayamas, Asanas and pranayamas which can make the journey towards weight loss and body toning easier.

Benefits of yoga in weight loss and body toning

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Post Covid19, one of the most talked about after immunity was mental health and weight gain. However, somehow everybody got okay with some extra kilos because everyone was at home/indoors so no time or space for workout. According to Gaurav Chauhan, who is an Ayush ministry certified yoga protocol instructor and Antenatal (pregnancy) yoga therapist, "Obesity is the second number killer in preventable disorders after tobacco."

Talking about Yoga, he said, "Yoga can really help you reduce inches and subsequent weight. There are yogic Kriyas, Shithilikarna Vyayamas, Asanas and pranayamas which can make the journey towards a better version of yourself easier. Yoga not only changes you from outside (physical appearance) but it also changes your inner self (state of mind)."

Here are some practices shared by Gaurav Chauhan, which can help you reduce and tone your body:

1. Kriyas 

• LSP (laghoo ShankhaPrakshalana)

• Vamana dhauti

• Kapal Bhati   

2. Shithilikarna Vyayamas

• Chakki Chalana / mill 

• Nauka chalana / row your boat

• Engine Daud / spot running

• Alternate toe touch

• Forward backward bend

• Twisting

• Side bending

• Pawan mukta practices

3. Surya Namaskar (start with 3 and maximum reach till 12 rounds)

4. Asanas

• Tadasana

• Ardhakati Chakrasana

• Padahastasana

• Ardha Chakrasana

• Vajrasana

• Mandukasana

• Paschimottanasana

• Ushtrasana

• Vakrasana 

• Chakrasana

5. Relaxation 

• Savasana  

• Deep relaxation technique

6. Pranayamas

• Surya Anulom Vilom 

• Surya bhedi pranayama

• Bhastrika 

• Ujjai pranayama

 He also added that a few changes can really make the difference:

• Dincharya (routine) - Naturally mornings are for Vyayam (exercise), yogabhyas, pranayama and nights are for rest and sleep. Normally people get active at night and have lazy mornings. 
• Bhojan (eating) disorder - Our body is 80% alkaline and 20% acidic. So, we should consume 80% raw fruits, sprouts and veggies and only 20% cooked food. This puts pressure on the digestive system and similarly less pressure on the heart. 
• Tamasika bhojan (junk food) - Food cooked 3 hours before being eaten and outside, junk food, puts a lot of pressure on the heart and rest of the body.
• Stop taking your phone to the loo/washroom- It affects your excretion process and long-term problems like constipation, IBS (irritable bowel syndrome), colon cancer etc.  
• Stress - “Stress is response”, it’s not the situation itself. When a situation is demanding, tackle it with knowledge and breathing and don’t let Amygdala hijack your brain. Avoid stress eating. 
• Ratricharya (Sleep) - Very old saying however still holds the ground “Early to bed, early to rise, makes a man healthy, wealthy and wise”.      

How Yoga Helps With Weight Loss And Body Toning:

Arushi Verma, who is the Co-founder of FITPASS said, "Yoga is more than a series of physical postures; it's a holistic practice that forges a deep connection between the mind, body, and soul. When it comes to body toning, yoga stands in a league of its own. What sets it apart is its exceptional ability to engage and target every muscle group in the body. Whether you're holding a warrior pose that strengthens the legs, engaging your core in a plank, or gracefully stretching your way to a more supple spine, yoga exercises offer a balanced and comprehensive approach to body toning."

"One of the most remarkable advantages of yoga in body toning is its adaptability. Whether you're a novice who is just beginning your yoga journey or an experienced practitioner, yoga can be tailored to suit your skill level. It allows you to commence your path from where you are and steadily progress at your own pace. Through consistent practice, you'll observe a notable enhancement in muscle strength and flexibility, ultimately leading to a more finely-toned physique," she added.

Additionally, Naveen Sharma who is a Yoga Lead, at Cult.Fit laid also down the following:

• Increases Mindfulness and Reduces Emotional Eating

Yoga can enhance mindfulness, which involves focusing on the present moment and becoming more aware of bodily sensations, thoughts, and emotions. This heightened sense of mindfulness may help with weight management by reducing emotional and stress-induced eating.

• Enhances Caloric Burn Through Certain Asanas

While yoga is not generally considered a high-intensity workout, certain styles and poses can still help burn calories. Styles like power yoga can be as effective as traditional exercise routines like jogging in terms of calorie burn. This increased caloric expenditure can contribute to weight loss when combined with a balanced diet.

• Improves Muscle Tone

Yoga poses require engagement of various muscle groups, which can contribute to improved muscle tone and definition over time. By incorporating strength-building poses like plank pose, chaturanga, and various standing poses, practitioners can build lean muscle mass. Lean muscle burns more calories at rest compared to fat, thereby aiding in weight loss and body toning.

• Helps Regulate Hormones Related to Weight Management

Stress can induce the secretion of cortisol, a hormone that encourages fat storage, especially in the abdominal area. Yoga is well-known for its stress-reducing benefits, which could potentially aid in weight management by reducing cortisol levels and stress.

Yoga may not be a quick fix for weight loss or body sculpting, but its holistic approach can be a valuable part of a long-term strategy for achieving and maintaining a healthy weight and toned body.