Regular physical exercise is critical for maintaining overall health and is one of the quickest ways to lower blood sugar. The more you move, the more your body burns glucose, which helps reduce blood sugar levels, the risk of chronic disease, and aids in weight loss. Yoga can be low impact and lead to weight loss and blood sugar control. This is because yoga is a holistic practice that involves constant muscle activation while relieving stress through meditation and breathwork. This article defines yoga, explores the different types of movement, explains its benefits for fat loss and blood sugar management, and provides simple strategies to help you start your yoga practice.
What Is Yoga?
Yoga is one of the most ancient forms of purposeful movement. By practicing yoga, it is believed that one can overcome suffering through a spiritual connection of the body and mind. It is your practice, and this individualistic focus is what makes yoga easy to tailor to your needs, goals, and abilities. Yoga is based on five main principles:
- Exercise (Asanas): The slow, gentle movements of yoga help lubricate your joints, muscles, and tendons while improving flexibility and circulation.
- Breathing (Pranayama): Yoga breaths are deep and slow and improve the amount of oxygen we inhale while expelling toxins as we exhale.
- Relaxation (Savasana): The gentle meditative practice helps turn down our nervous systems for reduced stress, anxiety, and muscle tension.
- Diet and nutrition: Eating a natural and whole-food diet can improve overall health and mental well-being.
- Meditation: Yoga shifts our focus from negative thoughts to inner peace, which helps relieve stress, anxiety, and depression.
Which Types of Yoga are Best for Fat Loss?
There are many types of yoga; some are relaxing (i.e., Yin or Restorative Yoga), while others require more muscle strength, balance, and endurance (i.e., Vinyasa or Power Yoga). Here is a list explaining some types of yoga and the ones that are best for weight loss.
- Face Yoga: This practice focuses solely on reducing the tension in the muscles of your face. This form of yoga is believed to help reverse the signs of aging, making your face look younger with continued practice.
- Yin Yoga: Yin postures replicate many martial arts movements and require you to hold positions for one to five minutes. This is great for targeting restriction in your joints, ligaments, and tendons while aiding in weight loss due to reduced cortisol levels.
- Yang Yoga: This more energetic type of Yin yoga incorporates more movement through postures. It helps build muscle mass and endurance, which makes it great for health and weight loss.
- Power Yoga: Power Yoga is a fast-paced, higher-intensity practice that requires quick transitions between postures. You will build muscle strength, improve flexibility, and work up a sweat, making it another great option for weight loss.
- Restorative Yoga: The goal of restorative yoga is to down-regulate your nervous system. As a result, you will reduce stress, relieve tension, and obtain full mind-body relaxation in just an hour-long practice. Weight gain and blood sugar levels are very much affected by cortisol levels, so a yoga practice that helps reduce stress can be very helpful during your weight loss journey.
Why Is Yoga Good for You?
Yoga is considered a low-impact form of physical exercise, great for obtaining all the health benefits while reducing the risk of injury. Like other forms of physical exercise and movement, yoga has many benefits for your mind and body.
The Mind
- Mindfulness: Through breathwork and positive thoughts, yoga helps bring your focus inward to improve your sense of self-worth, self-compassion, and body positivity.
- Meditation: Much of the beginning and end of yoga classes are focused on meditation and stillness. It is difficult for most of us to calm down from the day or life itself. This forced stillness and focus on breathing allows for a meditative state that helps reduce tension and stress.
- Stress relief: With Yin and Restorative Yoga, the postures' flow helps down-regulate your nervous system. Paired with meditation and mindfulness, this can help relieve your mind and body stress.
- Wellness: Yoga unites our spiritual, mental, and physical health through its movement, breathing, meditation, nutrition, and relaxation principles. A recent survey found that 94 percent of Americans practicing yoga do so for wellness benefits and a healthier lifestyle.
The Body
- Improved Sleep: Research has shown that restorative yoga poses and breath work, especially performed right before bedtime, can improve the length and quality of sleep by helping to calm down the nervous system.
- Calorie Burn: Performing higher-intensity types of yoga, such as Power or Vinyasa Yoga, provides a greater calorie burn due to the poses' extra cardiovascular workouts and muscle-building aspects. More muscle mass improves your metabolism for more calorie burning at rest, which aids in further weight loss and blood sugar management. Research shows that people practising Hatha yoga burned approximately 120 calories in 30 minutes for a 57kg individual, 144 calories for a 70kg individual, and 168 calories for a 84kg individual. More vigorous styles like Vinyasa or Power Yoga can increase calorie expenditure further due to their dynamic nature.
- Increased Strength: Yoga requires the constant engagement of your muscles, especially within the core, legs, and upper body, to hold difficult poses for long periods. This is great for increasing muscle strength and endurance while helping to burn fat in areas like the stomach, hips, arms, and thighs.
- Increased Mobility: Many yoga poses target the lengthening of the muscle, tendon, and fascial tissues, which helps to increase your overall joint mobility and flexibility and reduce the risk of chronic pain and injury. Stretching significantly improves flexibility, which is crucial for overall physical performance. A study published in the European Journal of Physical Education and Sports Sciences found that regular stretching increased range of motion in participants, which is essential for optimal movement patterns during physical activities. Improved flexibility can lead to better performance in sports and daily activities.
Is Yoga Good for Blood Sugar Management?
All forms of exercise are good for blood sugar management because muscles require sugar (i.e., glucose) for energy. Specifically, yoga helps manage blood sugar levels due to constant muscle engagement as you sustain and transition through difficult poses. In addition, the breathwork and meditative parts of yoga assist in reducing excess blood sugar levels by reducing cortisol. Remember, elevated cortisol increases your blood sugar levels.
Read also: Comprehensive Guide to Yoga Sculpt
The Department of Health and Human Services recommends performing at least 150 minutes of moderate-intensity activity each week to obtain good overall health and double this amount if the goal is weight loss. If you are a beginner Yogi, starting with 300 minutes per week could be too much for your muscles and joints and lead to injury. You can obtain many of the benefits listed above from just a 15-20 minute practice, and starting small can be helpful as you learn the various poses of a yoga practice while reducing the risk of injury. Once you gain strength and flexibility and feel comfortable with the poses, you can increase your frequency to about 60 minutes, two to five times per week, the recommended amount for weight loss. Doing more intense forms of yoga (i.e., Power Yoga) will help you burn more calories in a single workout session. You can combine yoga with other types of aerobic exercise (i.e., walking, cycling, or swimming) to obtain more cardiovascular benefits for a holistic and diverse approach to health, weight loss, and blood sugar management.
Tips To Start Doing Yoga
- Start with a beginnerâs practice: Many yoga poses require great strength and flexibility, and it can be confusing to follow if you are unfamiliar with their names. Start with a Level 1 Vinyasa or Yin practice to gain confidence.
- Set up your space: Find a local yoga studio or a quiet space at home for your practice. This space should be large enough to move around and empty of distracting items.
- Get some equipment: To optimize your practice, it is best to get yourself a yoga mat, yoga block, and yoga strap to assist you with safely obtaining more difficult poses while protecting your joints and muscles.
- Practice mindful breathing: Sometimes, yoga's hardest aspect revolves around learning to breathe deeply and pairing these breaths with your movements. Practice mindful breathing throughout the day, before bed, and at the beginning of your yoga practice.
- Be consistent: As with most exercise routines and weight loss journeys, it is important to stay consistent. Yoga will initially feel challenging, especially if your muscles feel tight. Be kind to yourself and take it easy initially, using yoga straps and/or blocks to help you. It will get easier over time!
Best Yoga Poses To Do At Home
Here are some of the best yoga poses perfect for beginners, advanced Yogis, or anyone wanting to try yoga for weight loss.
Plank Pose (Chaturanga Dandasana): Push yourself into a plank position with your wrists under your shoulders and your toes tucked to hold up your legs. This pose will strengthen your core, arms, and leg muscles.
Warrior Pose: There are three levels of warrior pose: Warrior 1, Warrior 2, and Warrior 3. Warrior 2 is the most common type used in yoga practices. Start standing with your feet wider than your hips. Face the front of your room, and point your front foot in the same direction. Then, turn your back foot, so it is perpendicular to your front foot. Lower your hips to the floor, lunging into your front leg and keeping your back leg straight. Your torso should align with your hips, and your arms open away from each other. One hand reaches over your front leg, the other over your back leg. Keep your gaze over your front hand.
Downward-Facing Dog: Start this pose in a plank position. Then, use your hands to push your hips up and back toward the ceiling. Your heels should reach the floor as you feel this stretch in your hamstrings, lower back, calves, upper back, and shoulders.
Read also: Comprehensive Thai Yoga Massage Training
Cobra Pose: This pose starts with lying face down on the ground. Next, use your hands underneath your shoulders to gently press your upper body off the floor, allowing your lower back to arch and belly to sink into the floor. This is great if you struggle with back pain; however, make sure to ease into this pose and not push through any sharp pain.
Cat-Cow: Start on all fours and find a neutral spine. Then, breathe in as you look up towards the ceiling and let your belly fall towards the ground. As you exhale, push your upper back toward the ceiling and let your gaze fall to the floor. Repeat with your breath to allow for increased spinal mobility.
Sun Salutations: Do at least 10 Sun Salutations. You can increase intensity by holding some of the positions for longer periods or by speeding up the pace.
- From standing, inhale as you lift your arms overhead.
- Exhale as you swan dive down into a Forward Bend.
- Jump, step, or walk your feet back into Plank Pose.
- Hold this position for at least 5 breaths.
- Drop your knees down and lower your body to the floor.
- Extend your legs, turn the tops of your feet to the mat, and place your hands under your shoulders.
- Inhale to lift partway into Cobra Post, halfway, or all the way up into Upward Facing Dog
- Exhale to lower back down and then push up into Downward Facing Dog.
- Hold this pose for at least 5 breaths.
- Exhale as you jump, step, or walk your feet to the top of the mat and stand in a Forward Bend.
- Then inhale to lift your arms overhead.
- Exhale to lower your arms back down by your body.
Boat Pose: This pose engages your whole body, especially your core.
- Sit on the floor with your legs together and extended in front of you.
- Bend your knees and lift your feet off the floor so that your thighs are at an angle to the floor and your shins are parallel to it.
- Extend your arms in front of you so theyâre parallel to the floor.
- If you can, straighten your legs while keeping your torso lifted.
- Hold this pose for 30 seconds.
- Repeat at least 5 times.
Plank Pose: Spend 10 to 20 minutes doing variations of Plank Pose.
Read also: Comprehensive Guide to Yoga Asanas
- From tabletop position, step your feet back with your heels lifted.
- Bring your body into a straight line. You may want to check your body in a mirror.
- Engage your core, arm, and leg muscles.
- Hold for at least 1 minute.
Understanding Weight Loss
Weight loss is a multifaceted process influenced by various interrelated factors, including diet, exercise, genetics, and lifestyle. Understanding these factors is essential for effective weight management.
Factors Affecting Weight Loss
- Diet: The caloric balance is fundamental to weight loss. Consuming fewer calories than expended leads to weight reduction. A systematic review on dietary management of obesity found that dietary patterns rich in whole foods and low in processed foods are associated with successful weight loss outcomes.
- Exercise: Regular physical activity is crucial for weight management. The Overview of Current Physical Activity recommends at least 150 minutes of moderate-intensity aerobic activity weekly for weight loss maintenance. A study published in the BMC Public Health demonstrated that individuals who engaged in regular exercise lost significantly more weight compared to those who relied solely on dietary changes.
- Genetics: Genetics plays a significant role in an individualâs predisposition to obesity. Research indicates that genetic factors can account for 30% to 70% of the variance in body mass index (BMI) among individuals. Studies have identified over 400 genes associated with weight regulation, influencing appetite, metabolism, and fat distribution.
- Lifestyle Factors: Lifestyle habits such as sleep quality, stress levels, and socioeconomic status also influence weight loss. Insufficient sleep has been linked to increased hunger and calorie consumption, as noted by the National Institutes of Health (NIH). Chronic stress elevates cortisol levels, which can lead to increased appetite and fat accumulation, particularly around the abdomen.
The Benefits of Yoga for Weight Loss
Yoga is increasingly recognized not just for its mental and spiritual benefits, but also for its role in weight management.
Physical Benefits of Yoga
While yoga may not burn as many calories as high-intensity workouts, it can still contribute significantly to weight loss. A clinical trial on yoga in women with abdominal obesity showed that practising yoga for 90 minutes twice a week over 12 weeks resulted in significant reductions in body weight, waist circumference, and body fat percentage. This indicates that yoga can effectively aid in fat loss while also improving muscle mass.
- Improved Muscle Tone: Yoga enhances muscle tone through various poses that engage multiple muscle groups. A study published in Complementary Therapies in Medicine demonstrated that participants who practised yoga showed improvements in muscle strength and flexibility alongside reductions in body fat. This toning effect is crucial for increasing resting metabolic rate, which helps burn more calories even at rest.
Mental Benefits of Yoga
- Stress Reduction: Chronic stress is a significant contributor to weight gain due to its association with increased cortisol levels, which can lead to cravings for unhealthy foods. Research from Harvard Medical School shows that regular yoga practice can reduce cortisol levels, thereby alleviating stress-related eating behaviours. Participants reported fewer cravings and reduced emotional eating after engaging in yoga sessions.
- Improved Mood and Body Positivity: Yoga promotes mindfulness and self-acceptance, which can enhance overall mood and body image. A study indicated that individuals who practised yoga reported greater body satisfaction and lower levels of disordered eating behaviours. This psychological shift can lead to healthier food choices and a more positive relationship with oneâs body.
Specific Yoga Poses for Weight Loss
Certain yoga poses are particularly effective for enhancing weight management:
- Sun Salutations (Surya Namaskar): This sequence involves a series of linked poses that create a flowing practice, engaging multiple muscle groups and promoting cardiovascular activity. Regular practice can significantly boost metabolism and energy levels.
- Warrior Poses (Virabhadrasana I & II): These powerful poses build strength in the legs, core, and upper body while improving balance. They engage major muscle groups, which helps promote muscle tone and enhance calorie expenditure.
- Boat Pose (Navasana): This pose targets the abdominal muscles, helping to strengthen the core while improving overall stability. It is effective for building muscle strength and enhancing awareness of body alignment.
The Importance of Stretching
Stretching is a fundamental aspect of physical fitness that enhances flexibility, promotes muscle recovery, and reduces the risk of injuries.
Enhancing Flexibility
Stretching significantly improves flexibility, which is crucial for overall physical performance. A study published in the European Journal of Physical Education and Sports Sciences found that regular stretching increased range of motion in participants, which is essential for optimal movement patterns during physical activities. Improved flexibility can lead to better performance in sports and daily activities.
Improving Posture
Stretching can also enhance posture by lengthening tight muscles that may contribute to poor alignment. Research indicates that individuals who engage in regular stretching routines report improved posture and reduced musculoskeletal discomfort. A clinical trial involving office workers showed that a stretching program led to significant improvements in posture and a reduction in neck and back pain.
Reducing Injury Risk
Stretching before physical activity can help reduce the risk of injuries. A systematic review in Sports Medicine concluded that dynamic stretching before exercise is effective in preventing injuries, particularly in sports involving high-intensity movements. The review highlighted that athletes who incorporated stretching into their warm-up routines experienced fewer injuries compared to those who did not.
Aiding Muscle Recovery After Workouts
Stretching plays a vital role in muscle recovery post-exercise. According to a study published in Science for Sport, post-exercise static stretching can enhance recovery by increasing blood flow to the muscles, thereby delivering essential nutrients and removing metabolic waste products. While the effect on muscle soreness may be modest, research indicates that stretching can help regain pre-exercise ranges of motion more quickly.
Delayed Onset Muscle Soreness (DOMS)
The effectiveness of stretching in reducing DOMS has been debated. A systematic review found that while post-exercise stretching did not significantly reduce muscle soreness 24 to 72 hours after exercise, it did improve flexibility and range of motion, which are beneficial for overall recovery. This suggests that while stretching may not eliminate soreness entirely, it contributes positively to recovery processes.
Recommended Stretching Exercises
Incorporating specific stretches into your routine can enhance flexibility and aid recovery:
- Hamstring Stretch: This stretch targets the hamstrings, which are often tight after leg workouts. To perform: Sit on the floor with one leg extended and the other bent.
- Quadriceps Stretch: This stretch helps relieve tension in the quadriceps: Stand on one leg and pull your other foot towards your glutes.
- Calf Stretch: This stretch targets the calf muscles: Stand facing a wall with one foot forward and one foot back.
- Childâs Pose: A restorative stretch that relaxes the back: Kneel on the floor, sit back on your heels, and extend your arms forward on the ground.
Combining Yoga and Stretching for Optimal Results
Integrating yoga and stretching into a holistic weight loss program can enhance flexibility, improve muscle tone, and support mental well-being.
Incorporate Both Practices
A balanced routine can effectively combine yoga and stretching to optimise weight loss. Research indicates that yoga can burn approximately 200-500 calories per hour, depending on the intensity and style (e.g., Vinyasa or Power Yoga). By alternating between yoga sessions and stretching routines, individuals can enhance flexibility while also engaging in calorie-burning activities.
Sample Weekly Schedule
You can divide the days like this. Remember this is a suggestion on how to include yoga and stretching into your day to day life. Contact a certified yoga instructor for your personalised plan.
- Monday: 30 minutes of Vinyasa Yoga (focus on flow and strength)
- Tuesday: 20 minutes of static stretching (hamstrings, quadriceps, calves)
- Wednesday: 30 minutes of Power Yoga (high-intensity session)
- Thursday: Rest day with gentle stretching
- Friday: 30 minutes of Hatha Yoga (focus on relaxation and flexibility)
- Saturday: 20 minutes of dynamic stretching before a cardio workout
- Sunday: 30 minutes of Yin Yoga (deep stretches for recovery)
Benefits of Combining Practices
Combining yoga with stretching not only improves flexibility but also enhances overall body awareness and coordination. A study published in the Journal of Strength and Conditioning Research found that individuals who practised both yoga and traditional strength training reported better balance and stability compared to those who engaged in only one type of exercise.
Tips for Beginners
- Finding a Suitable Instructor or Class: For women new to yoga and stretching, finding a qualified instructor is essential. Look for classes labelled as "beginner-friendly".
- Start Slow: Beginners should start with basic poses and gradually build their practice. Research indicates that starting with foundational poses helps improve confidence and prevents injury. Simple poses like Downward Facing Dog, Cat-Cow Stretch, and Childâs Pose are excellent starting points.
- Utilise Online Resources: Many online platforms offer free or low-cost yoga classes tailored for beginners. Even 10-15 minutes of focused stretching or yoga can yield benefits. Research published in Frontiers of Psychology suggests that short bouts of physical activity can significantly improve mood and reduce stress.
- Body Image Concerns: Many women may feel self-conscious about their bodies in a fitness setting. Itâs important to remember that yoga promotes body positivity and self-acceptance. Engaging in mindfulness practices during yoga can help shift focus from appearance to overall well-being.
- Previous Injuries: If there are concerns about previous injuries, consult with a healthcare provider before starting a new exercise regimen. Many studios offer classes specifically designed for individuals with injuries or limitations.
Conclusion
Yoga and stretching might just be the missing link in your weight loss journey. While they may not seem as intense as other workouts, their long-term benefitsâlike improved flexibility, muscle toning, and stress reductionâare undeniable. By incorporating these mindful practices into your routine, you can work with your body rather than against it, paving the way for sustainable weight loss and overall well-being.
If youâre feeling stuck or unsure of where to begin, donât hesitate to reach out for guidance. Book a consultation to get personalised advice on how to integrate yoga and stretching into your weight loss plan. Or, share your thoughts and experiences in the comments belowâyour story could inspire someone else to take that first step. And if you found this article helpful, share it with friends or family who might benefit from a gentler approach to weight loss.
It takes commitment and practice to lose weight through yoga. Yoga helps you to be physically active, burns calories, and may help prevent weight gain. The mental and spiritual aspects of yoga focus on developing mindfulness. It can make you more conscious of how different foods affect your mind, body, and spirit. A 2020 study suggests that people who practice yoga for at least 30 minutes every week may be more mindful eaters. Yoga may be beneficial for people managing their weight in other ways. For example, a 2024 review found that people managing an eating disorder may use yoga as a complementary treatment. A review from 2024 found that yoga principles and yoga practice relate to improvements in impulsive or binge eating and body image concerns. Authors hypothesize that this may be because yoga supports: body awareness, body image, body connection, affect regulation (reduce negative affect, increase positive affect).