Are you looking for a new yoga weight loss routine? One that’s gentle and won’t put too much pressure on your joints?
You know you need to exercise to lose weight. But did you know that yoga has benefits for weight loss that go beyond breaking a sweat?
Here are some of benefits of a yoga weight loss routine
- •Builds muscles and helps you get strong
- •Increases your heart rate and burns calories
- •Assists with shaping and toning.
But there is a benefit that goes even further.
A 2013 study shows that yoga can assist with the behavioral changes that help you lose weight. A yoga weight loss routine increases mindfulness and reduces stress.
Weight loss isn’t just physical. Your feelings and thoughts play a huge role.
So with yoga, it’s not all about the burn.
A gentle yoga weight loss routine can be very effective.
That’s because it helps you build muscle and tone. And the gentle yoga movement can help with stress reduction and behavioral changes.
All things you need to lose weight!
Yoga for Weight Loss ProgramIt all comes down to choices
You know the scenario. You eat well all day. But then the sun sets. And those cookies tucked in the back of the cabinet start calling you.
Do you give in and eat them?
Yoga changes the mind. And in doing so, it assists you in making choices that serve you better.
When you scarfe the cookies, you’re not thinking. You’re just reacting. The cookies shove down all the problems and worries from your day. At least for a moment.
Yoga helps you act more mindfully. So you’re not a slave to your cravings.
10 minute gentle yoga weight loss routine
Here is a short gentle yoga routine. You can do it in just ten minutes. And it will help you physically and mentally reach your goals all day!
These are six simple moves.
It’s just ten minutes of your day. It’s so simple, you have no excuses!
Don’t worry that it doesn’t feel like work.
You’re making big changes in your brain. And you need that to create a new, healthier relationship with food.
Things you’ll need for the yoga weight loss routine –
- •A yoga mat
- •Some calming, gentle music
- •Yoga block (Or folded up blanket)
Warrior Pose
Warrior pose is great for building muscles in your legs, core and back. But it’s also great for mental strength. That strength you need to get through life without eating your feelings.
Standing as a warrior is a great way to start your yoga weight loss routine.
Here’s how to do it –
Stand straight with your feet together.
Take a step forward with your right foot, going into a lunge. Your right knee bends and your left leg stays straight.
Pivot your left foot out by 45 degrees.
Now raise both hands into the air, keeping your arms straight. Your shoulders stay down.
And now that you’ve done it on one side, do it on the other.
Related Reading: Yoga For Anxiety in 10 Minutes
Chair Pose
This is a good pose for strengthening your legs, hips, and back. It’s also good for your digestive system. And a healthy digestive system supports a healthy weight.
Here’s how to do it –
Stand against a wall. Place your feet a couple of feet in front of you.
Press down into your feet and bend your knees as you lower your body. Make sure to activate your core.
As you start to engage these muscles, you can start to move away from the wall.
Chair Pose away from the wall
Stand straight and raise your arms straight over your head.
Exhale and bend as you keep your thighs and knees parallel. Lean your torso forward and hold. Engage your core and hold.
Downward Facing Dog
This helps build strength in your legs, shoulders, arms, and core. It’s one of the most basic yoga moves. And it’s a great move for centering and quieting the mind, and improving depression.
When you’re feeling lost, always come back to downward facing dog.
Here’s how to do it –
Stand straight with your feet hips width apart. Then gentle bend over and touch your feet to the ground and step back.
Put pressure through your palms as you straighten your legs with a slight bend in the knees. Your stomach should move towards your thighs.
Your arms push towards the floor. And your head will drop towards the ground. Your gaze will be towards your legs or naval.
At first you may do this with your knees slightly bent. Eventually, your knees should be straight (but not over-extended) and your heels should push towards the floor.
Hold for 60 seconds.
Plank Pose
The plank is another pose that’s a yoga standard. It’s great for toning and strengthening the entire body. And it’s also a pose that allows you to just breathe and center.
And don’t worry if you’re new to yoga. You’re going to do this one on our elbows. But you can always make it tougher by doing it on your hands instead.
Here’s how to do it –
From downward facing dog, move into a push-up position. Your hands will be under your shoulders, and your feet will be straight behind you with your legs touching.
Now move from your hands to your elbows.
Focus on tightening your abdominals. Squeeze your glutes. Keep your neck straight and your eyes looking down to the ground. Your body should be in a straight line.
Remember to breathe in and out. Hold for 60 seconds.
Supported Bridge Pose
From plank pose, lower to the ground and roll over onto your back. The supported bridge pose will stretch and tone your back, neck, chest, and hips.
This pose is also great for slowing and calming your mind and relieving stress. All things you need to make better behavioral choices towards food.
Here’s how to do it –
Lie on your back. Your knees are bent and separate, and your feet are flat. Your arms are by your sides and reaching towards your heals.
Press down into your feet and lift your hips into the air. Once there is space, rest a yoga block under your back, right under your sacrum.
Let your back rest on the block. Hold this position and breathe. This should be a comfortable release. Stay here and rest in the stretch.
Child’s Pose
This pose stretches the whole body. But it’s also good for relaxing the mind and remembering to breathe.
This final pose will connect you with your center and help you carry your mindfulness into your day.
Here’s how to do it-
Kneel on the floor. Keep your knees hips width apart with your legs behind you. Your toes will touch.
Exhale and bend over to the floor in front of you. Extend your arms beside your torso. Your palms should face down. Your head should touch the ground. Let go wit your whole body.
Breathe in this position. Stay here for two minutes.
Final Note
This gentle routine is a great to practice every day at any time. Not only will it help you lose weight, but the gentleness will reduce stress and help you unwind.
The poses are some of my favorites (especially Childs pose) and they allow you to build strength.
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This app is what I use to practice all of my yoga and my favorite part is that I get to do it from anywhere. Whether I’m traveling, chilling on the couch or sun bathing in the backyard, Yoga Download is my favorite yoga app to use.
