yoga weight loss journey

I lost 85 pounds with nothing but a yoga mat—here's how it happened.

The debate over whether yoga is an effective tool for weight loss has been discussed for years. Many believe that yoga is not fast-paced enough to burn the number of calories required for true weight loss. Others swear by yoga and say it's an extremely effective way to shed pounds.

While everyone is different, I believe yoga is extremely effective when it comes to lasting weight loss.

When I first rolled out the mat seven years ago, I was 85 pounds overweight. I was unhealthy, unhappy, and fueled by a passion for binge-drinking and pizza. When I first announced my mission to lose weight through yoga, I remember people laughing at me. "Yoga doesn't help with weight loss! You have to bust your butt in the gym to get real results," people told me.

Less than one year after practicing yoga six to seven days per week, I lost those 85 pounds. Here's how it happened.

It changed the way I eat.

My weight loss was a direct result of a committed yoga practice coupled with a whole, plant-based diet . No other exercise or gym equipment was required. I shed excess fat using nothing but a yoga mat and my own body weight.

I also began to take pleasure in what actually felt good. This insight led to better decision-making as a whole, leading to positive lifestyle changes and healthier food choices, and resulting in weight loss. In my experience, I eliminated unnatural substances—or non-foods, as I like to call them—such as meat, animal products, and processed junk. I also tried not to drink alcohol more than once a month. Just one measly drink, I felt, could sabotage seven days of hard work.

It helped me burn calories while gaining lean muscle.

Although all types of yoga are effective when it comes to burning calories, improving flexibility and muscle tone, calming the mind, and providing a feeling of inner peace, if your goal is to lose weight, certain practices are more effective than others.

In order to burn fat and keep it off, I focused on power yoga and vinyasa flow.

These are both fast-paced flows that provide the perfect mixture of cardio and strength-training. The dual combination is a potent cocktail geared toward effective fat burning and increased lean muscle mass. These two types of yoga enable the body to burn anywhere from 400 to 600 calories per hour. This is equivalent to the number of calories burned during a typical hour in the gym!

It changed the way I think.

Yoga transformed me from the inside out—and in that order. The practice led me down the rabbit hole of truth, consciousness, and connectedness, and I became more self-aware. I was able to disconnect from the ego, also known as that incessant little voice in your mind that constantly dwells on problems.

Since the ego clings to unhealthy attachments, it is responsible for fueling bad decision-making . When my mind was tamed through a consistent yoga practice, I became liberated from identifying with the same old sad stories that the ego had been using for far too long. When I stopped living obsessively in my head, positive change followed.

Through my yoga practice, the things that used to please me just no longer cut it. I came to understand that destructive habits no longer served my ultimate goal. This awakening directly affects weight loss, because it encourages the elimination of unhealthy habits.

I quickly came to realize that detrimental behaviors did not please my soul. For example, eating until I was so full that I could barely move and had to unbutton my pants, or drinking to the point where I could barely stand up no longer felt good. In fact, it felt pretty bad!

When I got to this point of detachment in my practice, I realized that instead of identifying with the ego and allowing it to dominate my life, I begin to realize that I was the observer of the racing mind that encouraged me to overeat, get drunk, and gravitate toward unhealthy food.

Thinking of trying yoga for weight loss?

If you are serious about losing weight and getting fit, you might want to implement a 60-minute power yoga and/or vinyasa flow practice at least five to six days per week. If you want to follow my example, think about coupling your practice with a whole foods diet for optimal results.

So roll out the mat. Connect with your breath. Detach from that destructive inner voice. Tune in to your spiritual nature that connects every cell of your body to the universe. Liberate the soul. And get ready to bask in the glory of all the positive changes that are coming.

Enjoy some of our favorite clips from classes

What Is Meditation?

Mindfulness/Spirituality | Light Watkins

Box Breathing

Mindfulness/Spirituality | Gwen Dittmar

What Breathwork Can Address

The 8 limbs of yoga - what is asana.

Yoga | Caley Alyssa

Two Standing Postures to Open Up Tight Hips

How plants can optimize athletic performance.

Nutrition | Rich Roll

What to Eat Before a Workout

How ayurveda helps us navigate modern life.

Nutrition | Sahara Rose

Messages About Love & Relationships

Love & Relationships | Esther Perel

Love Languages

Should You Really Spend $4,000 On A Cold Plunge Tub — Here's My Honest Take

Braelyn Wood

I've Tested Dozens Of Running Shorts & Always Come Back To This Pair

Carleigh Ferrante

The No. 1 Way To Make Your Next Massage Session Even More Effective

Jamey Powell

I'm A Marathon Runner With Bunions & These Are The Only Sneakers I Trust

I Held So Much Tension In My Neck & Shoulders Until I Found This Solution

This Decadent Dark Chocolate Granola Is High In Fiber & Low In Sugar

Jess Damuck

Should You Really Spend $4,000 On A Cold Plunge Tub — Here's My Honest Take

Can yoga help you lose weight? Diet and fitness experts weigh in

I’ve been practicing yoga for years, and I love how it makes me feel and all the health benefits it brings. But I never thought it could be helpful with weight loss. After all, yoga is often slow-paced and gentle, focusing on breathing, balance and flexibility , not on burning calories. Sometimes I finish a yoga class without even breaking a sweat.

Turns out, when it comes to yoga and weight loss, I was looking at it all wrong. Of course, you’ll burn some calories when you practice yoga. (How many you burn depends on how long and how intensely you practice as well as your size.) But the calories you burn are just a tiny part of the overall role yoga can play in your weight-loss efforts.

“Weight loss is pretty complicated,” Samantha Cassetty, a registered dietitian based in New York City and the coauthor of “ Sugar Shock ,” told TODAY. “People often think of this ‘calories in/calories out’ equation, but that over-emphasizes the role of burning calories through exercise.”

It’s the other benefits you gain from yoga that can help you lose weight. “Yoga offers benefits that assist in overall well-being and support your weight-management goals,” Jacque Crockford, an American Council on Exercise certified personal trainer and exercise physiology content manager, told TODAY. “In yoga classes, we’re bringing together the body and the mind in union. And when the body and the mind are speaking more clearly to each other, the body probably is going to react better to whatever stresses or changes might be occurring.”

Health & Wellness 5 yoga poses that will help you tone your core without breaking a sweat

How can yoga help me lose weight.

Here are four ways a yoga practice can support you in your weight-loss journey:

Improved mindfulness. “Yoga can help teach you how to sit with uncomfortable feelings. And that can help if you’re an emotional eater or a stress eater,” Cassetty said. “It can also be helpful with mindful eating, and taking that mindfulness practice off the mat and into an eating occasion.” For example, when you’re reaching for a snack, taking a moment to be mindful can help you consider whether you are truly hungry or whether you simply feel like eating something. “It puts you in a position of choice and control,” Cassetty said. Mindfulness can also help you learn to cue into your sensations of hunger and fullness.
Better sleep. The National Center for Complementary and Integrative Health reported that more than 55% of people who practice yoga say their sleep improved. Changes in your body when you don’t sleep well can make you more likely to overeat and struggle to control your appetite. “Lack of sleep sets the stage for overeating that is hard to control,” Cassetty said. “It also makes carb-rich foods and sweet foods more rewarding than normal, so your brain really wants those foods.”
Better mood and less stress. Yoga can help you improve your mood, and when you feel happier, you’re more likely to make healthier lifestyle choices throughout your day. Yoga also helps control levels of the stress hormone cortisol. Cortisol can influence what you crave, so controlling it can help manage your cravings.
Better mobility and balance and less chronic pain. When it’s hard to move or balance or when you’re in pain, you’re more likely to be sedentary. Yoga can help you move more easily and add more physical activity to your day.

How can I get started with yoga?

If you’re new to yoga, you might feel a little intimidated. Maybe you think you aren’t flexible enough, or you might find terminology like downward dog, savasana and cobbler’s pose unfamiliar. And choosing a type of yoga could feel overwhelming — there are so many.

Crockford suggests searching online, and she points to the Hatha style as a good place to start. “It’s typically not as intense as a Vinyasa flow class, but it’s also not an I’m-going-to-lay-on-the-floor-and-maybe-fall-asleep class,” she said. She recommends ensuring the person you’re learning from has certification in the type of yoga they’re practicing.

You can try a 10- or 20-minute online class to get more familiar with the postures and moves before trying an in-person class. You can also try different styles and different instructors to see what you like and what feels better in your body.

Health & Wellness Savannah shows off new flexibility after completing a 30-day yoga challenge

“Yoga can be very approachable, especially if you’re someone in a bigger body who might not want to get on a Peloton bike or if you’re someone who has less experience with exercise. It might feel hard to do something really vigorous — you have to work up to that,” Cassetty said. If you’re looking for a place to start, she shares Yoga with Adriene as an option.

Health & Wellness If sitting all day hurts your back, this stretch can help

How much time do i need to spend practicing yoga to see benefits.

“Yoga is one of those things you can do for hours and get benefits from, and it’s also one of those things you can do for 10 minutes and see some benefits from,” Crockford said. “Ten minutes of stretching, meditation and breathwork at the beginning of your day can be really beneficial.” Even a little bit of yoga can help support your weight-loss efforts.

If you already exercise, yoga can support your cardiovascular and strength-training workouts. “Yoga can give the body a chance to recover and address the stress that comes from other forms of physical activity,” Crockford said. “Yoga can be a good way to fill the tank back up so you have that energy, mobility and flexibility to continue with your other workouts.”

Crockford said a lot of people have told her they can’t do yoga because they aren’t flexible. She said, “That’s a little bit like saying, ‘I can’t take a shower because I’m too dirty.’ If you would like to be more flexible, have more mobility, have a better mood state, have reduced anxiety and have reduced blood pressure, yoga is a great way to do that.”

Stephanie Thurrott is a writer who covers mental health, personal growth, wellness, family, food and personal finance, and dabbles in just about any other topic that grabs her attention. When she's not writing, look for her out walking her dog or riding her bike in Pennsylvania's Lehigh Valley.

Teacher Resources
Closed Captions
News & More
Vegetarian Recipes
Foundations of Yoga
Yoga For Weight Loss
HOME - 30 Day Yoga Journey
BREATH – A 30 Day Yoga Journey
Dedicate – A 30 Day Yoga Journey
TRUE - 30 Day Yoga Journey

Yoga For Weight Loss - 40 Minute Fat Burning Workout

Reunited and it feels so good!

Or does it?

Even for those "in shape" this fat burning workout is designed to reunite you with not just your abs - but your deeper core - and light that fire in your belly. So, be kind to yourself. We are building some serious strength here, from the inside out. With integrity! So it will seem a little hard at first. But don't give up! Even if you only do a little bit at a time, learn it like a vocabulary. This way you can slowly build your vocabulary and eventually have the ability to have an awesome conversation with your core strength. (You like how I did that there?)

Build your vocab and eventually you will know an awesome sequence that creates vitality in your core. If you do this I guarantee you discover parts of yourself that you never knew existed. Not to mention a happy healthy back and better working pipes!

Remember it is about the practice. Give it a try. Practice.

Good luck and love aways!

77 comments on “Yoga For Weight Loss - 40 Minute Fat Burning Workout”

Just found you thru Hilah ! So happy, can you just move to Portland now 🙂 Kidding! I will be following your web site now and I guess I should check youtube to see if your on there. `j

Hi Juniper! You found me! I was just talking about getting my butt up to Portland- seriously! Maybe in the fall? Yes, find me on you you tube and keep in touch! <3

If you came to Portland and taught a class somewhere, I would be so extremely happy.

Hi there!!!! I just wanted to thank you for this video! i found it a couple of weeks ago and I've done it twice now (alternate with cardio workouts during the week) and it's really improved my appreciation for yoga and motivated me because I wasn't very confident doing yoga before....so thanks! can't wait for you to post more weigh loss yoga videos! 🙂 Have a nice day. x

Thank you sweet Musta! How is it going alternating cardio with the yoga? How ya feeling? Just checking in <3 Also, we just put up a new Yoga for weight loss per your comment! Its a full hour long! Hope you are well, A

I see your video at youtube and trying to do it now. I gave birth last month and i want to loose weight now. Hope i can do it. Its my 1st time to do yoga. Just gonna ask if what is the best yoga for a beginner like me.

Hi Michelle, How are you doing? How was the practice? It's a long one so if you only did a little bit - consider that AWESOME! For beginners I always suggest to take it slow. Sometimes the hardest thing is to slow down. We are so used to moving fast and in addition to that we think we must be moving fast to transform the body. Hope you are still playing on the mat and congrats on your little one!!!! Try some Mommy and Baby Yoga too!

Im new to these videos. I do love yoga. Interested in toning and losing weight. Which videos would help me with that goal?

Hi Adriane, I did this last night, and now my lower belly is a little sore...haha!..i take that as a good sign..that its working...now I want to do this exercise again..is it okay to do this routine everyday?

Hey there! It is okay to do it every day but honestly I recommend trying every other day so that the body can explore other things as well! But that is just me! Be your own guru! I like to interchange and also walk and run and swim when I can but if it feels great to do this every day - then yes, it is okay! Rock it!!!

You have taken a wonderful yoga sequence, united with your charm and brightness, to create a superb video. It's refreshing to hear you encourage organic transitions and movements for each individual to get in touch with their own bodies. We look forward to more videos to come.

Wheee! Thank you for such a thoughtful response. I appreciate the feedback always and love that we are recognizing the empowerment that can come from organic movement and loving our bodies just the way they are!! More and more videos to come. Hope to travel soon. Namaste.

Adriene, Thank you. I love your routines and I love the humor and lightness you bring to the practice. I'm excited to incorporate your videos into my weekly routine!

First off, you are amazing! I absolutely love your videos, they have been keeping me wanting to move further in my spiritual practice in yoga. I kindly and deeply appreciate your lightness, you have a genuine love affair with life that shows through in each video. SO MUCH THANKS! Anyways, I've been doing this one and freedom flow almost religiously, and the simple outcome is that they have been day brighteners. I think you have created something very delicate and rejuvenating in Freedom Flow. I say this because as a girl who is obsessed with "le danse" in any way, any store, any form, I have found myself able to truly release, enjoy, express; a sensation and lasting high unlike any other yoga sequence. So, in conclusion, I am wondering if you would be so generous as to make another video for weight loss, or strength, or anything. Your pizazz for life should be shared more. I would love to be one of those ENDORSERS.

THANK YOU AGAIN, AND PERSONAL BLISS TO YOU.

Hey there Adriene,

You are so lovely to watch and to listen to while I'm doing my yoga. I even laughed out a couple of times and had a very positive experience overall after doing the above sequence of poses. However I have a knot in my neck that developed after the exercise and I could feel myself straining my neck during the 'crunch' sort of poses... Could you help me out a little with my technique here?

Love and light, Preetha

Yes! I can help! Forget the "crunch" aspect of that entirely. We are conditioned to do that to target the abdominals but I am asking that we let that go here and go deeper into the intercostal muscles and also yes, provide relief to the neck. So- try bringing more attention to the space between the naval and the spine. Rooting down there and finding that extension through the crown of the head to the neck is nice and long- not curving into a crunch. Imagine a big piece of fruit between your chin and your chest to assist you in finding that length and avoiding that crunch. Lastly, you do not have to lift up so high. Seriously, just letting the head, neck and shoulders hover over the mat is perfect. You will feel that when we work in this way, with such integrity, we don't have to work in the neck or in the face or waste any energy. We can truly work from the inside out- so good for the abdominals, the posture and for back support! Let me know if this helps! xo

Hiadrine I have just started yoga exercise incl kapalbhati to weight lost but I realized that my belly is swelling instead of decreasing plz advise. Farukh from Pakistan

Adrienne, I love this 40 minute yoga for weight loss video...and have been doing it regularly (all the way over here in the UK) since this Summer. I have done it so many times that I almost know if off by heart. Any chance of another of similar length and difficulty so that I can alternate?

Sweet Adrienne, I have sent ur link to many of my couch potato friends...just a question though. When u do the high lunge, what's the position of the foot at the back, is it on tippy toes, slanted or foot planted on the mat. Many thanks.

The first time I tried this video (November) it nearly killed me! My neck and my wrists were so sore and I bookmarked it under "hard yoga" and "owwww!" But I've been back a couple of times to do it since then and each time it's definitely easier, just as I hoped it would be.

Thanks so much for providing such a challenge. I've dreaded doing it every time as I've always found core work a challenge but I'm actually starting to enjoy it now that I'm finally getting better at it. It's a great feeling. 🙂

Hi Adriene!

For the new year, I thought, I could start with yoga because I am not a very active person at all, in fact I can be a real couch potato! Also I want to lose weight since I have gained 4 kilos(!) during the last few months.

So if I keep on doing these weightloss-videos every other day, I can expect to lose weight? Do I have to do other physical activities besides yoga to see results?

Yoga seems to be a very calm form of physical activity after all, so I was not sure ^^

Of course I would pair it with a healthy balanced diet! I have already started!

I like your videos and it is so kind from you to help people living a happier life 🙂

Greetz from Vienna!

This is amazing! Thank you for your generosity in sharing these amazing, inspiring, videos and making the practice so approachable. I have done this video several times and each time I feel more 'burn' in my thighs than my belly. Am I doing something wrong or will this change as I become stronger and more flexible? Thanks again! Brandy

Hello again Adriene! It is a very nice sequence! Inspiring! I liked it a lot. Thank you so much for sharing with us. Much Love! Izabela

Oh, my goodness! I have been doing what I thought was yoga (kidding) for 15 years. I always finish feeling long and lean and fluid (which is wonderful and keeps me coming back). I have never had the kind of workout I get from you video's! Sweating, shaking, laughing with you and at myself! You are an absolute DELIGHT! I am thrilled to have found you Adriene! Thank you so much!

Adriene, I have no idea how I found your yoga video, but I thoroughly enjoyed it. I had a great time doing yoga with you. I am new to this, and you really made it seem easy. Thanks! Also, are you originally from Minnesota or Wisconsin? Your "O"s - they are so long. I'm just teasing. I am originally from Illinois and have a bad Chicago accent.

Just beginning my yoga journey and found your youtube channel - your "shield yourself from the hell" comment in this video is HYSTERICAL! I have been laughing for days! thank you for being awesome! x

Hi! I love your videos and I always find myself laughing and smiling during your routines which just keep me going through them! I was just wondering you would consider this aerobic, or if you could post some aerobic yoga routines? Thanks!!

I am from Amsterdam, Holland and I am really enjoying your videos, as is my 9 year old daughter:) I feel that a lot of the available videos take things too quick and go through the poses more in a 'fitness' (you need to change your body!) way, rather than a yoga ('feel good in your body') way. My daughter thinks you are so funny and nice and said 'she's so unembarassed', which I think is a great compliment. I am struggling with this video however, I have done aeerobics before but I am relatively new to yoga and have not worked out for a long time. I would like to lose some weight and gain some core strength but for the 'over the hurdle' poses and the plank to downward dog sections, my core is definitely lacking some strength. I collapse in the middle of the exercise, is what happens. Can you maybe give me some pointers on which videos I could try to work up my core strength so that I can do this video in the end?

Keep posting videos, they are awesome!

Hi Adriene! I started practicing yoga at home a few months ago and I´m still searching for new teachers, videos, routines and also reading about it, so I can get as much knowledge as possible. I already feel stronger, more flexible and my level of anxiety (which sometimes can be a little intense ahaha) is now lower and lower. Even though I was familiar with working out and I am a Pilates lover and I am in good shape, I feel a difference in my body after a couple of weeks, and I believe it comes from the inside this time. I found your videos last week and I loved the way you "teach", always with a smile 🙂 Thank you so much, I really enjoy them! Well, I hope you have a super nice week. Love from Argentina *

This is the first video of yours that I've tried and I loved it! You are completely charming and I smiled a lot during the practice :)Thank you so much for sharing. I will be trying a lot more of your videos, I am definitely a new fan!

Love your approach to yoga and life Adrieene. Feels so good. My love to you re Blue - we lost our Harvey dog last year . Hope they"re frolicking and running somewhere beautiful together! Lisa x

Thank you so much for the video. i rediscovered yoga with your help. love it!

Hi Adriene, i am so in love with these weight loss yoga videos they are by far the best i have come across. You are so funny and make 40 minutes fly by ! I really enjoy doing these videos and they are now part of my weight loss plan throughout the week, i am definitely a fan ! xx

Thanks from Paris, Adriene ! I'm used to go to Yoga classes in Paris every week, and sind I'm on holiday I searched on the web with no much hope to find a great alternative to real teachers… And I found your website. I love your energy, your humour, your philosophy and the way you make the level increase during a session in a way it doesn't seems to. "L'air de rien" ! I'm very very lucky to have your videos and tips and plan to go further with the work with you from some kind of long distance teaching relation. I wanted you to know you're worldwide watched and appreciated 😉

Hi there, I just found out about you through a friend and decided to give this a shot. I have never done yoga so I didn't expect to be able to do it all but I did what I could. I was just wondering what you suggest for a beginner, should I do one video until I can accomplish it more successfully or continue to move on in the series of videos and improve as I go? Or should I start on a different video? Thank you!! It was a great first yoga experience for me!

Hi Adrienne!!! My name is Veronica I'm a 24 year old from Puerto Rico and for the last 3 weeks I have been alternating between your yoga for weight loss series and I must say I love it!!! I have already lost some weight and feel my body is becoming toned day after day. I'm a law student so I am constantly stressed out but everyday I do one of your videos and I come back to my sane place for an hour. It has helped me also because when I sit back down to study I am visibly more focused. Thank you for posting these wonderful videos, still struggling with downward dog because my wrists are a little sore and the nose to knee part is extremely hard on me, but day by day I am hoping to conquer it. Thank you for the peace these videos have brought back to me!!!

Oh my God, that wasn't easy! But despite all sweating and shaking somehow the postures seemed to come out better and better to the end. Love you, Adriene! Thanks!!!

I've recently discovered Yoga, most thanks to you. But i dont know what i should be doing, the main reason i'm doing it is for weight loss but i dont know if i should start with something more basic. My physical level is "2 kids, gain 60 lbs" so not advanced... at all... any advice?

Hey Adrienne my names ash and I'm 14 livin in Australia (some background imformation for ya) thanks so much I found you on youtube and you've recently gotten me into yoga Your actually so funny

Awesome video! I like that you have a laugh whilst still working hard....not all super serious yoga person. Thanks Adrienne!

I love your videos! Ive been doing them off and on for the past three months and the thirty day yoga sequence is really motivating me to do yoga everyday! Thank you Adriene!

I just found all of your videos on YouTube and I've really fell in love with this practice. I was wondering if there was a good order to do the "yoga for weight loss videos" or just do them as I see fit? Thank you so much for making yoga so accessible to me.

Just wondering if anyone has used this series to actual weight loss and not just maintenance? I'd love to hear about results!!! Working on the 30 Day challenge right now, and am a complete beginner and am thinking this is the next series I will do once I get to day 31.

Thanks, all...

An impressive share! I've just forwarded this onto a colleague who was conducting a little homework on this. And he in fact ordered me breakfast because I found it for him... lol. So let me reword this.... Thank YOU for the meal!! But yeah, thanks for spending time to talk about this issue here on your web site.

I can't thank you enough for making these amazing videos! I just loved your 30 day program. I am really struggling with regaining control of my body after having two babies and I really want to dive into your yoga for weight loss series. Is there a specific order or plan that the videos follow? Thanks for all you do!

What's Going down i am new to this, I stumbled upon this I have found It positively useful and it has helped me out loads. I'm hoping to give a contribution & assist other customers like its aided me. Great job.

I am in fact thankful to the owner of this website who has shared this enormous article at at this place.

Very good blog post. I certainly love this website. Keep it up!

Hi is it possible to also purchase these videos for download? I'm going away without internet and want to make sure I can practice your yoga videos while I'm offline!

It's awesome in support of me to have a web page, which is helpful designed for my knowledge. thanks admin

Hi, the video for Yoga For Weight Loss – 40 Minute Fat Burning Yoga Workout is not available. When clicking on the video I get a message "Sorry this video does not exist". Is it possible to publish it again? I love all of your videos and like to do all of them over and over again.

Thanks for your inspiration! Anna

Hi :') I'm 17 years old and have been doing this sequence daily for over 7 months now I've lost a lot of weight but was wondering how much calories does this sequence actually burn. I'm 41 kilos I would also like to ask how often should I take a day off from this

Thankyou and love you :")

Wow, this was really great! Your little jokes make it a lot easier to keep going. Simba abd the Circle of Life really made my day haha. Thanks for the great sequence!

Hi, I’m 25 years old & my weight is 93 kg & height is 6 feet 0 inches. I just want to reduce stomach fat. Please help me what to do. I’ve tried all exercise. Should I follow the diet plan?

It's great that you are getting thoughts from this post as well as from our dialogue made at this place.

Hi Adriene! First of all thank you so much for putting these videos out there for us, and for being so patient and explaining and keeping us motivated with the videos. I am not sure if you see these comments, but if you can please help me as a beginner of yoga what would be the best schedule of weight loss videos to lose weight and tone up. Or may I do this video everyday? Thank you so much for your time and thank you so much for everything.

What's up to every one, it's really a good for me to go to see this site, it contains priceless Information.

An outstanding share! I have just forwarded this onto a friend who has been doing a little research on this. And he in fact ordered me dinner due to the fact that I stumbled upon it for him... lol. So allow me to reword this.... Thank YOU for the meal!! But yeah, thanks for spending time to talk about this matter here on your web site.

Thanks from London nice information! i'd love to share this yoga for weight loss with my friend.

Do you have a video for beginners.

Great Videos! I'm just wondering if there is a sequence for the videos or we choose them randomly? Thank you!

I'm asking regarding the Weightloss Videos....

You can choose to follow them as feels right in your body, Aya. Be sure to give your body days to restore as well on your journey. 🙂

Hey Adriene! Can you suggest a routine for weight loss. As in which of your classes to do for how many days?

Thanks for the post !

First of all I wanted to say a big thank you. I absolutely love your videos! Iv been watching all the way from Australia for the last year. You have helped me lose weight and gain so much confidence.

This fat burn video is my favourite! I do the video at least once a week.. would love if you could record another yoga for weight loss targeting fat burn to mix it up a bit!

Really looking forward to what the new year holds for Yoga with Adriene.

Thanks again!!!

Great article! I found this yoga helpful to achieve my weight loss goal. Thanks for the video.

Nice article about yoga for weight loss, Your article very helpful. Thanks for sharing the information.

I am glad I found yoga for weight loss. I like this sequence better than the one I tried. thank you

Hey Adriene! I love this video but I just wanted to ask, I am keeping my neck nice & long whilst doing the bicycle twists but keeping it up for so long really aches. I know that must be normal to some degree but will it get easier the more I practice? or is my positioning off? Thank you so much for your help <3

Hi Clara, if your neck burns the entire time then you are probably straining from your neck instead of the movement coming from your core. In this case, focus on engaging the core more and letting the core drive the movement. If your neck grows tired and begins to ache partway through the bicycle twists, then it is likely strain from the extended time lifted and it should become less with practice. In this case, when you feel the straining starting, put your head down, relax your neck muscles, reset, then lift it again and continue with the bicycle twists.

Thank you so much for this wonderful routine!! The video is really really helpful!!

Hi! I honestly never thought I would get into yoga but these videos have been life-changing and a really great way for me to mindfully work to stay in shape while exploring an area of fitness/mind-body-soul uniting I had never considered trying. My goal is to practice all of your videos and keep learnings -- thank you so much for the awesome content!

I think this are the best yoga tips for weight loss. Thanks for sharing.

Thank you Adriene for sharing your knowledge, experience and lessons.

I am a yogini that is currently (and briefly) isolated in Santiago, Chile. Your leadership and encouragement over YouTube has been a lifeline during this confinement imposed by the Chilean health authorities.

Sunlight filtering thru the beautiful green leaves out the open window and birds visiting also helps this solo Alaskan traveler.

Lost Weight With Yoga: A Comprehensive Guide

Here is your complete guide to lost weight with yoga

Introduction to Lost Weight With Yoga

Losing weight is a challenging task for many people, and it requires dedication, discipline, and patience. While there are various methods to shed extra pounds, yoga has emerged as a popular choice due to its numerous benefits, including increased flexibility, strength, and relaxation. In this blog post, we will explore how yoga can help you lose weight and provide tips and strategies to make your weight loss journey successful. So how can you lost weight with yoga?

What You’ll Discover in This Blog Post

The science behind yoga and weight loss, top yoga poses for weight loss, how to create a yoga routine for weight loss, tips and strategies for successful weight loss with yoga, overcoming common obstacles in yoga weight loss journey.

Before delving into the specific yoga poses and routines, it’s essential to understand the science behind how yoga can help you lose weight. Yoga helps in burning calories, boosting metabolism, reducing stress, and improving digestion, all of which contribute to weight loss. Studies have also shown that regular yoga practice can reduce body fat, particularly in the abdominal region.

Best Exercises For Bicep: Your Complete Guide .

Certain yoga poses are more effective in promoting weight loss than others. These include the sun salutation sequence, warrior II pose, boat pose, and downward dog. Each of these poses targets different areas of the body and engages various muscle groups, helping you burn calories and build strength.

Read More About How to Build Muscle for Women?

To reap the benefits of yoga for weight loss, it’s essential to create a consistent routine. Start by choosing a few poses that you feel comfortable with and gradually increase the duration and intensity of your practice. It’s also crucial to incorporate breathing exercises and meditation to reduce stress and improve mental focus.

Read More About Say Goodbye to Back Fat for Good – Here’s How to Get Rid of It!

While yoga can be a useful tool in weight loss, it’s not a magic solution. It requires dedication also commitment to see results. Here are some tips and strategies to make your weight loss journey with yoga successful:

Set realistic goals and track your progress.
Find a yoga instructor or online community for support and guidance.
Incorporate other forms of physical activity and a healthy diet into your routine.
Practice self-care and prioritize rest and recovery.

Read More About The Surprising Health Benefits of Mangoes .

Read More About How Many Reps Build Muscle.

Lastly, it’s essential to be aware of the common obstacles that may hinder your weight loss journey with yoga. These include lack of motivation, injuries, and unrealistic expectations. By being mindful of these obstacles and seeking support when needed, you can overcome them and achieve your weight loss goals.

Read More About Best Back Exercises With Cable.

In conclusion, yoga can be a powerful tool in weight loss, offering numerous benefits for both the body and mind. By incorporating yoga into your routine and following the tips and strategies outlined in this blog post, you can achieve sustainable weight loss and improve your overall health and wellbeing.

Read More About What Is The Effects of Sugar on Your Body?

Best Tricep Dumbbells Exercises: Your Complete Guide

Best Exercises For Bicep: Your Complete Guide

Deadlift Accessory Exercises: Reimagine Fitness with Top Moves!

Here is your complete guide to deadlift accessory exercises

Introduction to Deadlift Accessory Exercises

When it comes to strength training, the deadlift is often hailed as the king of exercises. It works multiple muscle groups simultaneously, making it a staple in many workout routines. However, focusing solely on deadlifts may lead to muscle imbalances and potential injuries. This is where deadlift accessory exercises come into play. These exercises target key muscle groups involved in the deadlift movement, helping you build a stronger foundation and improve your overall performance.

Understanding Deadlifts

Before we dive into the realm of accessory exercises, let’s first understand the fundamental aspects of deadlifts:

Anatomy Involved : Deadlifts primarily engage the posterior chain, including the lower back, glutes, hamstrings, and grip strength.
Proper Form and Technique : Maintaining a neutral spine, engaging the core, and hinging at the hips are crucial for performing deadlifts safely and effectively.
Common Mistakes to Avoid : Rounded back, lifting with the arms, and improper foot positioning are common errors that can lead to injuries.

Importance of Accessory Exercises

Accessory exercises for deadlifts offer numerous benefits that go beyond the main lift:

Enhancing Strength and Stability : Targeting specific muscle groups through accessory exercises can help address weaknesses and imbalances, ultimately leading to increased strength and stability during deadlifts.
Targeting Weak Points : Identifying and addressing weak points, such as grip strength or hamstring tightness, can significantly improve overall deadlift performance.
Injury Prevention : Strengthening supporting muscles and improving mobility through accessory exercises can reduce the risk of injuries associated with deadlifts.

Top 10 Deadlift Accessory Exercises

Targeted Muscles: Hamstrings, Glutes, Lower Back
How-to: Stand with feet hip-width apart, hinge at hips while keeping back straight, lower barbell towards shins, then return to standing position.
Targeted Muscles: Upper Back, Biceps
How-to: Hold a barbell with an overhand grip, bend at hips while keeping back straight, pull barbell towards lower chest, then lower back down.
Targeted Muscles: Glutes, Hamstrings
How-to: Sit on the floor with upper back against a bench, roll barbell over hips, thrust hips upwards until body forms a straight line.
Targeted Muscles: Forearms, Grip Strength
How-to: Hold heavy dumbbells or kettlebells in each hand, walk for a set distance or time while maintaining good posture.
Targeted Muscles: Back, Biceps
How-to: Hang from a pull-up bar with hands shoulder-width apart, pull body up until chin clears the bar, then lower back down.
Targeted Muscles: Lower Back, Hamstrings
How-to: Place a barbell across shoulders behind neck, hinge at hips while keeping back straight until torso is parallel to the floor.
Targeted Muscles: Hamstrings, Glutes
How-to: Secure feet under foot pads of a glute-ham raise machine, lower torso towards floor by bending at knees and hips.
Targeted Muscles: Glutes, Core
How-to: Stand with feet shoulder-width apart holding a kettlebell with both hands between legs, swing kettlebell up to shoulder height using hip thrust.
Targeted Muscles: Quadriceps, Glutes
How-to: Sit on leg press machine with feet shoulder-width apart on platform, push platform away by extending knees until legs are almost straight.
Targeted Muscles: Core
How-to: Start in a push-up position on forearms and toes, keep body in a straight line from head to heels for a set time.

How to Perform Each Exercise Properly

Proper form is essential when performing deadlift accessory exercises to prevent injuries and maximize results. Here’s a breakdown of how to execute each exercise correctly:

Romanian Deadlifts

Stand with feet hip-width apart.
Hinge at hips while keeping back straight.
Lower barbell towards shins.
Return to standing position.

Bent Over Rows

Hold a barbell with an overhand grip.
Bend at hips while keeping back straight.
Pull barbell towards lower chest.
Lower back down.

Hip Thrusts

Sit on the floor with upper back against a bench.
Roll barbell over hips.
Thrust hips upwards until body forms a straight line.

Farmer’s Walk

Hold heavy dumbbells or kettlebells in each hand.
Walk for a set distance or time.
Maintain good posture throughout.
Hang from a pull-up bar with hands shoulder-width apart.
Pull body up until chin clears the bar.
Lower back down in a controlled manner.

Good Mornings

Place a barbell across shoulders behind neck.
Lower torso until parallel to the floor.

Glute Ham Raises

Secure feet under foot pads of machine.
Lower torso towards floor by bending at knees and hips.
Engage hamstrings and glutes throughout the movement.

Kettlebell Swings

Stand with feet shoulder-width apart holding kettlebell between legs.
Swing kettlebell up using hip thrust.
Control the swing using core muscles.
Sit on leg press machine with feet on platform.
Push platform away by extending knees.
Avoid locking out knees completely at the top of the movement.
Start in push-up position on forearms and toes.
Keep body in a straight line from head to heels.
Engage core muscles throughout the hold.

Benefits of Deadlift Accessory Exercises

Incorporating deadlift accessory exercises into your workout routine offers numerous benefits:

Improved strength and muscle growth in targeted areas.
Enhanced deadlift performance through strengthened supporting muscles.
Reduced risk of injury by addressing muscle imbalances and weaknesses.
Better overall posture and stability during lifts.

Sample Deadlift Accessory Workout Routine

To help you get started on incorporating these deadlift accessory exercises into your routine effectively, here’s a sample workout plan:

*AMRAP = As Many Reps As Possible

Common Mistakes to Avoid

When incorporating deadlift accessory exercises into your routine,

there are certain mistakes to avoid in order to maximize their effectiveness and prevent injuries. Here are some common pitfalls to watch out for:

Incorrect form and technique : Proper form is crucial when performing any exercise, including deadlift accessory exercises. Ensure you are using the correct form as described in the “How to Perform Each Exercise Properly” section.
Overtraining or undertraining certain muscle groups : Balance is key when it comes to strength training. Make sure you are not neglecting any muscle groups and are training them evenly to prevent imbalances and potential injuries.
Not progressing in weights : As you get stronger, it’s essential to increase the weight you are lifting to continue challenging your muscles and promoting growth.

Additional Tips for Maximizing Deadlift Gains

In addition to incorporating accessory exercises, consider the following tips:

Proper Nutrition and Recovery : Ensure you’re fueling your body with adequate nutrients and allowing for sufficient rest and recovery between workouts.
Listening to Your Body : Pay attention to any signs of fatigue or discomfort and adjust your training accordingly to prevent overtraining and injuries.
Seeking Professional Guidance : Consider working with a qualified coach or personal trainer to assess your form, provide guidance on programming, and help you reach your deadlift goals.

FAQs – People Also Ask Section

What are the best deadlift accessory exercises for beginners.

Start with exercises that target major muscle groups involved in the deadlift, such as Romanian deadlifts, bent over rows, and hip thrusts. As you progress, gradually incorporate more advanced exercises like good mornings and glute ham raises.

How often should I incorporate deadlift accessory exercises into my routine?

Aim to include deadlift accessory exercises in your routine 2-3 times per week, allowing adequate rest and recovery time between sessions.

Should I do accessory exercises on the same day as deadlifts or separate them?

It depends on your preference and recovery ability. Some people prefer to do accessory exercises on the same day as deadlifts, while others prefer to separate them to allow for better recovery.

Can deadlift accessory exercises help improve my deadlift max?

Yes, by strengthening the supporting muscles involved in the deadlift, accessory exercises can help improve your overall deadlift performance and increase your max weight.

Read Also: The Surprising Health Benefit of Celery Tea .

Incorporating deadlift accessory exercises into your workout routine is a crucial step towards building a stronger foundation and improving your overall performance in the deadlift. By focusing on exercises that target specific muscle groups, you can enhance your strength, prevent injuries, and achieve better results in your training. Remember to always prioritize proper form and technique, and gradually increase the weight as you progress. Happy lifting!

Quad Dumbbell Exercises: Your Key to Sculpted Legs

Here is your complete guide to quad dumbbell exercises

Introduction to Quad Dumbbell Exercises

In the world of fitness, building strong and powerful quads is essential for overall lower body strength and athletic performance. Quad dumbbell exercises offer a versatile and effective way to target and strengthen your quadriceps muscles. Whether you’re a beginner looking to kickstart your fitness journey or an experienced lifter aiming to take your quad strength to the next level, incorporating these exercises into your routine can yield impressive results.

Understanding the Importance of Quad Dumbbell Exercises

Quad dumbbell exercises serve as cornerstone movements in any lower body workout regimen. They not only target the quadriceps but also engage surrounding muscles, promoting overall lower body strength and stability. By incorporating these exercises into your routine, you can expect:

Increased Quadriceps Strength: Strengthening the quadriceps can lead to improved performance in various activities, from everyday tasks to athletic pursuits.
Enhanced Lower Body Stability: A strong lower body is essential for balance and stability, reducing the risk of injuries.
Functional Strength Gains: Quad dumbbell exercises mimic real-life movements, translating into better functionality in daily life and sports.

Benefits of Quad Dumbbell Exercises

Improved lower body strength : Targeting the quads with dumbbell exercises helps build muscle mass and strength in the legs.
Enhanced athletic performance : Strong quads are crucial for activities like running, jumping, and squatting.
Reduced risk of injury : Strengthening the quadriceps can help stabilize the knee joint and prevent common injuries.

Types of Quad Dumbbell Exercises

Here are some key quad dumbbell exercises that you can incorporate into your workout routine:

Top 10 Quad Dumbbell Exercises Explained Step by Step

1. goblet squat.

Description : Hold a dumbbell close to your chest, squat down by bending your knees and hips.
Sets/Reps : 3 sets x 10–12 reps

2. Dumbbell Squat

Description : Perform squats with dumbbells by holding them at your sides.

3. Bulgarian Split Squat or Dumbbell Lunge

Description : Choose between the Bulgarian split squat or dumbbell lunge for unilateral leg training.

4. Dumbbell Step-Up

Description : Step up onto a platform with a dumbbell in hand, engaging the quads.

5. Single-Leg Raises

Description : Perform single-leg raises to target the quads effectively.
Sets/Reps : 3 sets of 20 repetitions

6. Lunge Pulses

Description : Engage in lunge pulses to work on quad strength and endurance.

7. Heels Elevated Goblet Squats

Description : Elevate your heels and perform goblet squats for quad activation.
Sets/Reps : Not specified

8. Close-Stance Dumbbell Front Squat

Description : Stand with feet close together, hold dumbbells at shoulder height, and squat down.

9. Dumbbell Hack Squats

Description : Perform squats with dumbbells at your sides, targeting the outer quadriceps.

10. Single-Leg Squats (Pistol Squats)

Description : Squat on one leg while keeping the other leg stretched out in front of you.

These exercises offer a comprehensive way to target and strengthen your quadriceps using dumbbells, providing a range of options for various fitness levels and training goals. Incorporating these exercises into your routine can help you achieve well-rounded quad development and strength effectively.

How to Perform Each Exercise Correctly

Proper form is crucial for maximizing the effectiveness of quad dumbbell exercises and minimizing the risk of injury. Here are some tips for executing each exercise with precision:

Maintain Proper Alignment: Keep your knees aligned with your toes and your back straight throughout each movement.
Control the Descent: Lower your body in a slow and controlled manner to engage the muscles fully and reduce strain on the joints.
Engage Your Core: Brace your core muscles to stabilize your spine and protect your lower back.
Use a Full Range of Motion: Aim to achieve a full range of motion with each repetition, ensuring that you’re engaging all the targeted muscles.
Focus on Breathing: Inhale as you lower your body and exhale as you exert force to power through the movement.

Proper Form and Technique

To maximize the effectiveness of quad dumbbell exercises, it’s crucial to maintain proper form and technique:

Proper stance : Ensure your feet are shoulder-width apart for stability.
Correct grip : Hold the dumbbells firmly with a neutral wrist position.
Controlled movement : Lower into each exercise slowly and engage your quads throughout the movement.

Common Mistakes and Solutions

Avoid these common mistakes when performing quad dumbbell exercises:

Rounded back : Maintain a straight back to prevent strain on your spine.
Overextending the knees : Avoid locking out your knees at the top of each rep.
Not using full range of motion : Lower down until your thighs are parallel to the ground for maximum benefit.

Quad Dumbbell Exercises for Beginners

If you’re new to quad training, start with these beginner-friendly exercises:

Bodyweight squats
Dumbbell goblet squats
Dumbbell reverse lunges

Quad Dumbbell Exercises for Advanced Lifters

For those looking to challenge themselves, try these advanced quad dumbbell exercises:

Dumbbell front squats
Dumbbell Bulgarian split squats
Dumbbell box squats

Incorporating Quad Dumbbell Exercises into Your Workout

Here’s how you can integrate quad dumbbell exercises into your training regimen:

Frequency of workouts : Aim for 2-3 sessions per week focusing on quad exercises.
Number of sets and reps : Start with 3 sets of 10-12 reps per exercise.
Progression and variation : Gradually increase weight or try different variations to keep challenging your muscles.

Sample Quad Dumbbell Workout Routine

Ready to put your newfound knowledge into action? Here’s a sample quad dumbbell workout routine that you can try:

5-10 minutes of dynamic stretching or cardio to increase blood flow and prepare your muscles for exercise.
Dumbbell Squats: 3 sets of 10-12 reps
Dumbbell Lunges: 3 sets of 10-12 reps per leg
Bulgarian Split Squats: 3 sets of 10-12 reps per leg
Dumbbell Deadlifts: 3 sets of 10-12 reps
Dumbbell Box Jumps: 3 sets of 8-10 reps
5-10 minutes of static stretching to improve flexibility and aid in recovery.

Tips for Maximizing Quad Dumbbell Exercises

To make the most of your quad dumbbell workouts, keep these tips in mind:

Progressive Overload: Gradually increase the weight, reps, or sets to continually challenge your muscles and stimulate growth.
Listen to Your Body: Pay attention to how your body feels during workouts and adjust the intensity or volume as needed to prevent overtraining and injury.
Stay Consistent: Consistency is key when it comes to seeing results, so make quad dumbbell exercises a regular part of your fitness routine.
Mix It Up: Don’t be afraid to experiment with different exercises and variations to keep your workouts interesting and avoid plateaus.

Best Alternatives for Quad Dumbbell Exercises

Leg presses are effective for building quad muscle mass.
Offers a heavy load for strength training.
Suitable for both strength and hypertrophy training.

Sissy Squats

Excellent for isolating the quadriceps.
Involves high knee flexion and minimal hip movement.
Ideal for hypertrophy training with lightweight.

Front Squats

Focuses on quad isolation with a more upright torso.
Utilizes dumbbells to target the quadriceps effectively.
Engages the quads through a wide range of motion.
Allows independent leg training.
Can be performed with dumbbells or kettlebells.

Reverse Lunges

Intense burnout exercise for the quads.
Enhances cardio while targeting quadriceps.
Ideal for finishing off a quad workout session.

Box Step-Up

Engages quads through extreme knee flexion.
Enables loading options with dumbbells or kettlebells.
Trains one leg independently of the other.

Heels-Elevated Goblet Squat

Targets quads directly with raised heels.
Involves holding a dumbbell in front of the chest.
Emphasizes quad engagement during the squat.

Spanish Squat

Incorporates resistance bands for quad activation.
Provides a unique angle to target the quads effectively.
Enhances quad muscle engagement and growth.

These alternatives offer diverse ways to target and strengthen your quadriceps, providing options for various training goals and preferences. Incorporating a mix of these exercises into your routine can help you achieve well-rounded quad development and strength.

What are quad dumbbell exercises?

Quad dumbbell exercises are strength training movements that target the quadriceps muscles using dumbbells as resistance.

How do quad dumbbell exercises benefit me?

These exercises help build muscle mass, improve lower body strength, enhance athletic performance, and reduce the risk of injury.

What are some common mistakes to avoid?

Common mistakes include rounding your back, overextending your knees, and not utilizing full range of motion during exercises.

How often should I perform quad dumbbell exercises?

It is recommended to incorporate quad dumbbell exercises into your routine 2-3 times per week for optimal results.

In conclusion, incorporating a variety of quad dumbbell exercises into your workout routine can help you build strong, powerful quads while improving overall lower body strength. Whether you’re a beginner or an advanced lifter, these exercises offer a versatile way to target and strengthen your quadriceps. Remember to focus on proper form, gradually increase intensity, and stay consistent in your training to see significant progress in your quad strength journey. Start incorporating these exercises today and unlock the full potential of your quads!

Armhävningar: Öka Din Styrketräning med Dynamiska Träningspass

Här är din kompletta guide till armhävningar

Introduktion till Armhävningar

Armhävningar är en grundläggande kroppsövning som fokuserar på att stärka musklerna i överkroppen, inklusive bröst, axlar och armar. Genom att regelbundet inkludera armhävningar i din träning kan du uppnå ökad muskelstyrka, förbättrad uthållighet och en mer tonad överkropp.

Fördelar med Armhävningar

Att inkludera armhävningar i din träningsrutin kan ge en mängd olika hälso- och fitnessfördelar, inklusive:

Stärker övre kroppen: Genom att engagera bröst-, axel- och armmusklerna hjälper armhävningar till att bygga och stärka din överkropp.
Förbättrar kärnstabilitet: Aktivering av kärnmusklerna under armhävningar kan förbättra din hållning och minska risken för ryggskador.
Ökar muskeluthållighet: Regelbunden träning med armhävningar kan öka din muskeluthållighet, vilket är användbart för andra träningsaktiviteter och vardagslivet.
Främjar viktminskning: Kombinerat med en hälsosam kost kan armhävningar hjälpa till att bränna kalorier och främja viktminskning.

Teknik och Form

För att få ut mesta möjliga av dina armhävningar är det viktigt att fokusera på rätt teknik och form. Här är några nyckelpunkter att tänka på:

Håll kroppen rak från huvud till häl
Placera händerna något bredare än axelbredd isär
Sänk kroppen kontrollerat mot marken genom att böja armbågarna
Pressa sedan upp dig till startpositionen genom att sträcka armarna helt

Vanliga Fel och Korrekta Tekniker

Variationer och utmaningar.

För att hålla din träning varierad och utmanande kan du experimentera med olika typer av övre kroppsstyrketräning. Här är några populära variationer:

Breda Armhävningar: Placera händerna bredare än axelbredd isär för att träna bröstet mer.
Smala Armhävningar: Placera händerna nära varandra för att fokusera mer på triceps.
Diamantarmhävningar: Placera händerna i en diamantform under bröstet för ökad tricepsaktivering.

Variationer och Svårighetsgrader

Träningsprogram och rutiner.

Att inkludera kroppsviktsövningar i din träningsrutin kan ge dig fantastiska resultat när det gäller muskelstyrka och uthållighet. Här är ett exempel på ett träningsprogram med armhävningar:

Måndag: 3 set av 10 breda övre kroppsstyrketräning
Onsdag: 3 set av 12 smala kroppsviktsövningar
Fredag: 3 set av 15 diamantarmhävningar

Exempel på Träningsprogram

En komplett guide för 7 dagars armhävningsprogram, dag 1: grundläggande teknik.

På första dagen fokuserar vi på att lära oss den korrekta tekniken för armhävningar. Här är några nyckelpunkter att tänka på:

Dag 2: Variationer och Utmaningar

Utforska olika variationer av armhävningar för att utmana din överkroppsstyrka. Prova breda, smala och diamantarmhävningar för att aktivera olika muskelgrupper.

Dag 3: Träningsprogram och Rutiner

Skapa ett träningsprogram med olika typer av kroppsviktsövningar. Exempelvis:

Onsdag: 3 set av 12 smala övre kroppsstyrketräning

Dag 4: Kost och Återhämtning

För att maximera resultaten från dina kroppsviktsövningar är det viktigt att ha rätt näringsintag och återhämtningsstrategier. Se till att äta en balanserad kost som stödjer muskeluppbyggnad.

Dag 5: Graviditetsanpassade Armhävningar

För blivande mammor finns det modifierade versioner av armhävningar som kan hjälpa till att upprätthålla överkroppsstyrkan under graviditeten. Se till att utföra övningarna säkert och med korrekt form.

Dag 6: Ökad Uthållighet

Utmana dig själv genom att öka antalet repetitioner eller svårighetsgraden på dina övre kroppsstyrketräning. Uthållighet är nyckeln till framgång inom styrketräning.

Dag 7: Avslutande Reflektion

Sammanfatta din veckas armhävningsprogram och reflektera över dina framsteg. Var stolt över din hängivenhet och fortsätt att inkludera kroppsviktsövningar i din träning.Denna veckolånga guide ger dig en strukturerad plan för att förbättra din överkroppsstyrka genom kroppsviktsövningar. Utforska variationer, skapa träningsprogram och se till att inkludera rätt kost och återhämtning för optimala resultat.

Skillnaden mellan Armhävningar och Andra Övningar

Denna tabell ger en översikt över skillnaderna mellan övre kroppsstyrketräning och andra typer av övningar när det gäller muskelaktivering, utrustningskrav, svårighetsgrad, mångsidighet och tillgänglighet. Kroppsviktsövningar erbjuder en effektiv träning för överkroppen med minimal utrustning, medan andra övningar kan vara mer specialiserade eller kräva specifika redskap.

Bästa Tips för att Använda Armhävningar

1. korrekt teknik.

Placera händerna bredare än axelbredd isär för att träna bröstet mer.
Sänk kroppen kontrollerat mot marken genom att böja armbågarna.
Pressa sedan upp dig till startpositionen genom att sträck ut armarna helt.

2. Vikt och Tempo

Använd en vikt som gör att du kan utföra 10-12 repetitioner med god teknik.
Gör kroppsviktsövningar i ett rytmiskt tempo för att undvika överansträngning.

3. Varieringar

Prova olika typer av kroppsviktsövningar för att utmana din styrka och muskelaktivering.
Inkludera breda, smala och diamantarmhävningar i din träningsrutin.

4. Träningsprogram

Skapa ett träningsprogram med olika typer av kroppsviktsövningar för att maximera resultaten.
Inkludera kroppsviktsövningar i dina träningsrutiner för att uppnå ökad muskelstyrka och uthållighet.

5. Kost och Återhämtning

Äta en balanserad kost som stödjer muskeluppbyggnad för att maximera resultaten från armhävningarna.
Ge din kropp tillräckligt med vila för återhämtning efter träningssessioner.

Genom att följa dessa tips kan du utveckla en effektiv armhävningsrutin som ger bättre resultat och hjälper till att träna upp dina muskler i överkroppen.

Bästa Kost för Armhävningar

1. proteinrik kost.

Inkludera magert kött, fisk, ägg och mejeriprodukter för att stödja muskeluppbyggnad och återhämtning.

2. Kolhydrater för Energi

Välj fullkorn, frukt och grönsaker för att ge energi till dina träningspass och främja återhämtning.

3. Hälsosamma Fetter

Inkludera nötter, frön, avokado och olivolja för att stödja ledhälsa och minska inflammation i kroppen.

4. Vattenintag

Se till att dricka tillräckligt med vatten för att hålla dig hydrerad under träningen och främja muskelfunktionen.

5. Måltidsplanering

Planera dina måltider så att du får tillräckligt med näringsämnen före och efter dina träningspass för optimal prestation och återhämtning.

Denna tabell ger en översikt över de bästa kostprinciperna att följa när du tränar armhävningar för att maximera dina resultat och stödja din övergripande hälsa.

Läs också: Arm Exercise Machine .

Vanliga Frågor (FAQs)

Hur många armhävningar bör man göra varje dag.

Det beror på din nuvarande fitnessnivå, men det rekommenderas att börja med ett rimligt antal och gradvis öka.

Läs också: Cookie Dough Recept .

Kan kvinnor dra nytta av armhävningar på samma sätt som män?

Absolut! kroppsviktsövningar är en effektiv övning oavsett kön.

Läs också: Träningsschema .

Vilka muskelgrupper tränas främst genom armhävningar?

Bröst, axlar, triceps och coremusklerna aktiveras främst under kroppsviktsövningar.

Läs också: Proteinpannkakor .

Finns det några risker med att göra armhävningar?

Om de utförs korrekt finns det få risker, men se till att undvika överansträngning.

Läs också: The Surprising Health Benefit of Celery Tea .

Avslutande Tankar

Armhävningar är en mångsidig och effektiv övning som kan anpassas för alla fitnessnivåer och träningsmål. Genom att använda rätt teknik, inkludera variationer och vara konsekvent med din träning, kan du uppnå fantastiska resultat för din överkroppsstyrka och totala fitnessnivå. Så var inte rädd för att utmana dig själv och börja integrera kroppsviktsövningar i din träningsrutin redan idag!

Läs också: Magövningar Gym .

Allulose vs Monk Fruit: Pick Your Perfect Sweetener

Keto Friendly Cheese Delights: Indulge in Deliciousness

Almond Flour Alternative: Creativity Unleashed in the Kitchen!

The Nutritional Benefits of Eating Dates

Abs Workout for Beginner: Your Ultimate Guide!

How Many Calories Are in a Potato? Nutrition Facts

What Is The Effects of Sugar on Your Body?

Nutrition Facts Of Strawberries: Your Ultimate Guide

Fast Food That’s Gluten Free: Your Complete Guide

What Exercise is a Burpee: Your Complete Guide

Privacy Overview

A Holistic Approach to Weight Loss: Yoga is for You

Can yoga help you lose weight? Absolutely. Yoga stands out as a timeless practice that transcends mere physical exercise. Rooted in ancient philosophy, yoga takes a holistic approach to well-being, reaching beyond the physical realm.

This blog post will explore the efficacy of yoga in weight loss, comparing it to conventional exercise methods, delving into its influence on mindful eating, examining specific yoga styles tailored for weight management, and ultimately encouraging readers to incorporate yoga into their regular practice for a comprehensive approach to losing weight.

Yoga’s effectiveness in promoting weight loss goes beyond the mere burn of calories in a yoga class. The holistic nature of yoga emphasizes the mind-body connection, fostering a deeper understanding of one’s body weight and encouraging mindfulness in eating habits.

Unlike intense workouts that may lead to weight gain or burnout, regular yoga practice allows for a sustainable and inclusive approach to fitness.

Engaging in yoga does more than just help you lose weight; it cultivates mental health and promotes a healthier lifestyle.

The mindful approach to eating, encouraged by yoga, addresses emotional and stress-related eating patterns, creating a balanced relationship with food. Specific yoga styles, such as Hot, Hatha, Vinyasa, and power yoga, burn calories and contribute to muscle tone, further supporting weight loss goals.

In a yoga class, individuals of various fitness levels can tailor their practice to suit their specific goals, whether shedding body weight, enhancing flexibility, or improving overall well-being.

The benefits of yoga extend far beyond the physical, making it an ideal choice for those seeking a comprehensive and sustainable approach to weight loss. Embracing yoga as a regular practice not only supports weight loss efforts but also contributes to a healthier lifestyle that encompasses both mental and physical well-being.

What is the Role of Yoga in Weight Loss?

One of the pivotal aspects of adding yoga to your fitness regimen is its emphasis on the mind-body connection. In contrast to many conventional workouts that only focus on the physical part, incorporating yoga encourages individuals to be fully present in the moment, fostering a profound connection between the body and mind.

This heightened awareness significantly enhances a person’s ability to make mindful choices, bringing many health benefits addressing psychological factors contributing to unhealthy habits, like stress eating or emotional eating.

The impact of yoga on weight loss goes beyond merely burning calories during a session. Integrating yoga involves a harmonious combination of physical postures, breath control, and meditation, generating a synergistic effect on the body’s metabolism and stress levels.

Yoga’s unique ability to reduce cortisol, the stress hormone, plays a crucial role in managing weight, given the association between elevated cortisol levels and increased abdominal fat.

Incorporating yoga into your fitness regimen doesn’t just support the fact that you’ll lose weight; it provides a holistic approach to overall well-being.

This ancient practice, unlike other forms of aerobic exercise, contributes not only to physical fitness but also to mental health. By reducing stress through breath control and meditation, yoga complements any diet plan, fostering a balanced and healthier eating routine.

With its inclusive nature, the yoga community becomes a supportive environment for those who want to lose weight and are creating a space beyond mere physical exercise.

The integration of yoga into your fitness routine is a holistic approach that not only supports it but also enhances your overall well-being. Combining physical postures, breath control, and meditation uniquely reduces stress and creates a mindful and healthier approach to eating.

Yoga vs. Traditional Exercise for Weight Loss Journey

Adding yoga to your fitness routine complements the high-intensity focus of traditional exercises by introducing a gentler, more holistic approach. While conventional workouts often center on external physical challenges, yoga’s slow and controlled movements build lean muscle, improve flexibility, and enhance overall body awareness. This contrast is fundamental in understanding how yoga can sustainably contribute to your journey.

Intense workouts may yield quick results, but they often come at the risk of burnout or injury. On the contrary, yoga offers a sustainable, long-term practice accessible to people of all fitness levels and ages.

The emphasis on mindfulness and self-awareness in yoga fosters a positive relationship with exercise, reducing the likelihood of quitting due to fatigue or dissatisfaction.

For individuals already committed to conventional exercise routines, integrating yoga provides a complementary balance.

Yoga’s inherent flexibility allows it to serve as a warm-up, cool-down, or recovery session within your existing fitness regimen. This not only enhances overall fitness but also promotes mental well-being, further underlining the holistic benefits of combining yoga with other forms of exercise.

Incorporating yoga into your fitness routine presents a balanced alternative to high-intensity workouts. The slow, controlled movements not only contribute to physical well-being but also cultivate a sustainable and positive approach to exercise, reducing the risk of burnout.

Whether you are a beginner or a seasoned fitness enthusiast, the accessibility and adaptability of yoga make it an invaluable addition to your weight loss journey, promoting a holistic and enduring commitment to your well-being.

Mindful Eating and Yoga Practice

Yoga extends its holistic approach to weight loss by addressing not only physical activity but also dietary habits. Mindful eating, a concept deeply ingrained in yogic philosophy, encourages individuals to be fully present during meals.

Practicing mindfulness in eating can lead to better portion control, improved digestion, and a heightened awareness of hunger and satiety cues.

Many people turn to food as a coping mechanism for stress or emotional struggles. Yoga provides a toolbox of techniques to manage stress, including meditation and breath control. By incorporating these practices into daily life, individuals can reduce the impulse to turn to food for comfort, creating a healthier relationship with eating.

Yoga’s focus on balance extends beyond the physical postures to nutritional choices. The practice encourages a plant-based diet, emphasizing whole foods that nourish the body. As practitioners become more attuned to their bodies through yoga, they often find themselves naturally gravitating towards healthier food choices, contributing to a more sustainable and balanced approach to nutrition.

Yoga Styles for Weight Loss

While all styles of yoga offer unique benefits, some are particularly effective for weight loss. Vinyasa, Ashtanga, and Power Yoga are dynamic styles that elevate the heart rate, promoting calorie burn. Additionally, styles like Iyengar and Hatha focus on alignment and strength, contributing to muscle tone and overall fitness.

Certain yoga poses target specific muscle groups and contribute to calorie expenditure. Poses like Downward Dog, Warrior sequences, and Sun Salutations engage multiple muscle groups, enhancing metabolism and promoting weight loss. Including these poses in a regular yoga routine can amplify the benefits of the practice.

Yoga is a highly adaptable practice that can be tailored to suit individual needs and fitness levels. Beginners can start with gentle poses and gradually progress, while those seeking a more challenging workout can explore advanced postures and sequences. The inclusivity of yoga makes it an ideal choice for anyone looking to embark on a weight loss journey.

Embracing Yoga as a Holistic Approach to Weight Loss

In a world dominated by quick fixes and intense workout regimens, yoga stands as a beacon of holistic well-being. As we’ve explored throughout this blog post, its benefits extend far beyond physical exercise, encompassing mental and emotional aspects crucial for sustainable weight loss. Encouraging readers to explore yoga as part of their fitness journey invites them to a transformative experience that nurtures both body and mind.

Weight loss is not just about shedding pounds; it’s about creating a healthy and balanced lifestyle. Yoga, emphasizing mindfulness, awareness, and holistic well-being, offers a path to long-term health benefits. By integrating yoga into a weight loss strategy, individuals achieve physical fitness, cultivate a positive relationship with their bodies, and foster overall well-being.

In conclusion, yoga is not just for the flexible or the mindfully inclined; it is for everyone seeking a sustainable and holistic to lose weight. As you step onto your mat, remember that the journey is not just about losing weight; it’s about gaining a deeper understanding of yourself and embracing a lifestyle that promotes overall health and well-being.

Crunch promotes a culture of positivity, inclusivity, and fun with no judgments by providing an environment for all individuals regardless of their health and fitness goals. Find a Crunch gym near you to try our free trial membership , or join Crunch now.

Explore More Articles

What are 10 Yoga Poses That Help Lose Weight?

If you’re new to doing yoga exercises and starting a weight loss journey, you might wonder, “Is yoga good for weight loss?” Though some people might think yoga only helps you relax and increase your flexibility, yoga, and weight loss are indeed connected.

The mindfulness aspect of yoga helps manage stress to curb emotional eating. The physical practice of yoga helps burn calories, increase muscle mass, and improve muscle tone. These mental and physical benefits help regular yoga practitioners lose weight. Eating a healthful, balanced diet is also essential for your overall health.

Yoga for Weight Loss

All movement helps you burn calories. When doing yoga for weight loss, consistency is key. You should do a minimum of three to four one-hour yoga sessions per week to gain muscle mass and lose weight.

Note: Always consult your physician or health care provider before starting a new diet or exercise plan.

Here are 10 of the best yoga poses to do to lose weight.

The plank pose, or Phalakasana improves shoulder and core strength. It also helps reduce abdominal fat, stretches the spine, strengthens your lower back muscles, and improves posture.

The side plank variation gives your arm muscles a rigorous workout as you balance your body weight on one side and raise your free arm into the air.

The chair pose or Utkatasana activates your entire body and boosts your metabolism, which helps you lose weight. It strengthens your core, legs, and glutes and improves stability and balance. As you generate body heat, this pose boosts calorie and fat burning.

Warrior I Pose

The longer you can hold the Warrior I pose — aka Virabhadrasana — the better the results. This powerhouse position tones multiple areas, including your glutes, thighs, legs, and arms. Also, if you tighten your abs as you hold it, this pose tones and flattens your belly. Plus, maintaining focus while you assume this stance increases your grit and determination. No wonder it’s called “warrior”!

Warrior II Pose

Warrior II or Virabhadrasana II strengthens your lower body, opens your hips, and improves your stamina and balance. When you engage your abdominal muscles, it strengthens your core. Like Warrior I, this easy pose offers big benefits.

Bridge Pose

The Bridge pose is also known as Setu Bandha Sarvangasana. This backbend stretches your abdomen, shoulders, and chest while it strengthens back muscles, glutes, ankles, and thighs. If you sit or slouch for prolonged periods, this position offers relief and improves posture. To help with weight loss, this pose also boosts your metabolism and improves digestion.

Upward-facing Dog Pose

The Upward-facing Dog pose, or Urdhva Mukha Svanasana, is a companion backbend to the Downward-facing Dog. It strengthens your wrists, arms, and back and provides constant slouching relief.

The position also strengthens abdominal muscles, burns belly fat, and boosts energy levels. As you breathe through the pose, it opens your lungs and heart, which improves oxygen flow throughout your body.

Downward-facing Dog Pose

Downward-Facing Dog is one of the most widely known yoga poses. Also called Adho Mukha Svanasana, this pose improves blood flow and digestion. Downward Dog helps reduce irritating bloating and gas, which are never pleasant when you’re trying to lose weight. The position also strengthens back muscles, improves posture, and helps alleviate back, neck, and shoulder pain.

Boat pose or Navasana promotes weight loss because it strengthens your core and stimulates your abdominal organs, which improves digestion and combats belly fat. In this pose, you bend your body into the shape of a boat. Holding the position increases body awareness, improves balance, boosts stamina, and speeds up your metabolism.

Also known as Bhujangasana, the Cobra pose stretches your abdominal muscles and helps trim belly fat. This popular yoga backbend engages your glutes, hamstrings, spinal extensors, upper back muscles, and triceps. It helps alleviate lower back pain and aids in correcting posture. You should avoid this pose if you are pregnant.

Cat-cow Pose

The Cat-cow pose, or Marjaryasana-Bitilasana stretches your back, spine, shoulders, and neck. Stretching these areas helps decrease back pain, improves posture, and aids in digestion. This pose lengthens and opens your chest, which improves your breathing capacity. It also helps relieve stress — which, in turn, can help curb emotional eating.

Overall, doing any of these yoga poses will help you burn calories, build muscle, and relieve stress — which can help you lose weight. Pairing these yoga poses with a healthful, nutritious diet can bolster your weight loss and wellness success.

We use cookies to provide and improve our services. By using our site, you consent to cookies.

Weight Loss and Yoga: A Journey Towards Finding Myself

1.1K SHARES

I would like to think this isn’t a story about weight loss because, for me, it’s about so much more than that. I admit that losing weight was the catalyst for dramatic change in my life. But, in the end, weight loss is not what truly led me to find me. Because more than anything, that is what this story is about: finding myself.

Change, however, has to have a starting point. My starting point dates back to November 25, 2005: the day of my gastric bypass surgery. The day my journey to discovering myself began.

Read on for My Weight Loss Journey and How I Found Myself Through Yoga

Part one: it’s time for a change.

I was 30 years old, 5’ 4” and weighed 253 pounds. I was fat, miserable, and uncomfortable inside and out.

The morning of my surgery I was ecstatic. I had been dying to be skinny my entire life. I KNEW that becoming skinny was going to change my life. All of my problems would soon be solved. I would be happy, free, and most importantly…skinny!

While my family and friends were worried about me having such a risky surgery, the only thing I truly feared was not having it. It wasn’t all about getting skinny though; I was also worried about my health. A lifetime of being overweight and unhealthy was starting to take a toll on my body.

I was the model patient after surgery. I followed the instructions my surgeon and nutritionist gave me religiously and lost 105 pounds in eighteen months. There is no doubt that I was a gastric bypass success story.

I should have been incredibly happy, proud and on top of the world, but I was anything but that.

Two years after my surgery I found myself incredibly depressed and on the brink of suicide. Depression and anxiety is not uncommon for gastric bypass patients.

Losing the amount of weight equivalent to a small adult changes your life in profound ways. Ways that no one can truly prepare for. The world not only looks and feels different…the world also treats you differently.

I was completely lost and had no clue who I even was anymore. As the cliché goes, I had hit rock bottom.

As part of my therapy program, my doctors all encouraged me to seek some form of exercise to help relieve my anxiety and depression. Wanting desperately to feel better, I pushed past my natural laziness and followed their suggestion.

It was springtime in Arizona and I wanted to try something that I could do outside so I tried jogging. I had always hated it as a child but this time something good clicked inside of me.

After a few months of jogging an hour each day my depression started to lift. I was not doing great, but I was at least able to rejoin society. I enrolled at ASU and began working on my Bachelor’s degree.

I did well in school but mentally I was still struggling. Without warning, the smallest little thing could turn a good day into five bad days. Anti-depressants and anti-anxiety medication truly just made me worse.

I went through several different medications but each one had bad side-effects and all of them made my mood swings stronger.

Despite the mood swings and emotional roller coasters, I managed to graduate. I knew I needed something more….something different….something better to help my mental state but I had no idea what that was. It wasn’t until I broke my foot and was no longer able to jog that I went looking for that something.

Part Two: Falling In Love With Yoga

I have often told people that I found yoga, but looking back, I think yoga found me. I desperately needed something. I didn’t know what that something was, but I was incomplete and drowning. My plan of being skinny “fixing” me had failed.

I was skinny and life was still not perfect. I was beginning graduate school and knew that the stress would bring on mood swings. Due to my foot injury I could no longer jog, so I knew I needed to find something different.

After taking a few private lessons, I decided to seek out a studio to see if I enjoyed the group environment. I had always avoided studios because group environments triggered anxiety attacks.

I bought an unlimited one-month pass on Groupon to a nearby studio. To my pleasant surprise, the group environment didn’t bother me at all.

The strong sense of community that I have found in yoga studios has become one of the aspects of yoga that I love most.

I quickly fell in love with yoga and when my Groupon ran out, I bought an unlimited monthly membership right away. Yoga had taken ahold of me in ways I didn’t yet fully understand, but one thing was for certain: yoga was doing good things for me.

My mind was much more calm and peaceful. Historically, my mind was always busy chattering about my worries and fears. But through yoga, I found brief yet blissful moments where I felt nothing but happy and at peace.

Believe me, I know that seems hard to believe. I was skeptical when my friend told me of yoga’s healing capabilities but I found first hand that it really is true.

I wasn’t the only one who noticed the effects yoga had on my emotional well-being. A couple months into my yoga practice, my loved ones noticed how much happier and calmer I was.

My moods were much more even-keeled and small issues didn’t have to turn into a downward spiral. I didn’t understand why yoga was having this effect on me, but I was sure thrilled it was!

The student in me wanted to know why yoga was so good for me though. I wasn’t ok with simply knowing that it worked for me. I began to sense that there was much more to yoga than just breath and movement.

There was something deep, meaningful, and beautiful about yoga and its history and teachings that I was absorbing in those classes that I didn’t yet understand…but that I suddenly wanted to.

Part 3: The New Me

About three months into my yoga practice, I knew that I wanted to attend yoga teacher training. I didn’t really have a desire to teach yoga, but I desperately wanted to know more about this beautiful ancient practice.

I was a graduate student at ASU and my schedule was already full. The idea of taking on a yoga teacher training program while in graduate school seemed completely insane. How was I going to manage both of those while working part-time and maintaining a social life?

Even more concerning: would I be able to maintain my mental stability taking on so much? I was worried that anxiety attacks and bouts of depression would be triggered by too much stress and not enough rest.

I won’t lie: the nine months that I spent “double majoring” in yoga teacher training and graduate school was the most stressful time of my life. Life outside of school was tumultuous to say the least.

Despite the insanity that was my life during those nine months, I was never happier or more at peace. Don’t get me wrong. Mentally, I had some really ugly days. But yoga and my yoga teacher training program brought much needed balance into my life.

I was blessed to be surrounded by fifty beautiful souls two nights a week for nine months straight during my training. The room we lived in was always filled with unconditional love and warmth and an unending amount of understanding.

We could walk into that room having had the worst day and feeling beat down by the world and walk out feeling grateful for life and full of love. I had incredible love and support from my boyfriend as well. He constantly pushed me to follow my heart and find peace.

No one has ever been more supportive of me finding happiness, whatever that means. Without his love in my life I would not be the person I am today.

Through yoga, I learned what love and acceptance truly means.

For me, it means being the best me that I can be every single day. It means never giving up, but also sometimes letting go. It means accepting humans—and most importantly ourselves!! – for who they are at their core despite their flaws.

I am still learning to accept me—all of me—for who I am, and I am still learning to live in love every day. I am still learning to let go of the past and the future and be present every day, and I am still learning to be just me. And the best part is? That’s all ok.

Two years ago this month I took my first yoga class. I have lost 25 pounds and an unknown amount of inches around every part of my body. The ironic thing is that I don’t care about the numbers anymore.

The girl who stood on the scale in November 2005 only cared about the numbers. She would have got on the scale every single day after yoga class counting every ounce lost or gained. Thankfully that girl has become wiser to what is truly important: love, acceptance, and peace.

(Left) Me in 2005 at 253 pounds (Right) Me in 2014 giving a demonstration at Lululemon

Show Elisha some love for sharing her amazing journey with us in the comment section below. Do you have an inspiring story you’d like to share? Leave it in the comments below – we love hearing from you!

wonderful comments!

You May Also Enjoy

Elisha Thompson is a yogi, an academic, and an author. She is a registered yoga teacher with 400 hours of training. Aside from yoga, Elisha’s greatest passion is writing. Her new book, Yoga for Kink, will be published this year. In her spare time, she loves to travel, spend time with loved ones, eat good food, and cuddle with unicorns.

You may also enjoy

Why I Practice Yoga With My Hair Down (And Why You Should Too)

This is a story about inner transformation and emerging with an awakened sense of authenticity. Unroll your mat, let your hair down and roar!

Don't Miss These

This Month's Letter From the Editor

Monthly motivation and food for thought from our founder.

Your browser does not support the video element.

Psst. Every class you take helps plant a food-producing tree.

Popular in Yoga

Practicing yoga at home these 7 helpful tips will help you get more out of it.

Practice These 7 Yoga Poses to Help Relieve Neck Pain

These are the 10 best online yoga classes memberships in 2024.

Get the YA Classes App

No WiFi? No Problem! Download classes and take them without an internet connection.

Download YA Classes app on the Google Play Store

Also available in Apple TV --> Apple TV , Mac --> Mac and Amazon apps.

Create Your FREE Account

Woohoo! You’re about to unlock unlimited articles, exclusive community content, and select on-demand yoga and fitness classes.

Already have an account?

New to site? Create an Account

Expert video consults, eligible for insurance coverage.

Now, you can add nutritionist video consults to any Nutrisense plan.

95% pay $0 out-of-pocket.

*Price does not include sales tax. Offer not available for plans or products except 6 Month and 12 Month plans.

Is Yoga Effective for Weight Loss?

Published in Weight Loss

Heather Davis, MS, RDN, LDN

Yoga has become a popular form of exercise in recent years. Many people turn to yoga as a way to improve their flexibility , reduce stress, and improve their overall health.

In fact, surveys show that 28 percent of Americans have tried yoga at some point in their lives. So what exactly makes yoga so beneficial for your health? And can it be useful for weight loss?

In this article, we’ll explore the relationship between yoga and weight loss, discover whether practicing different types of yoga can help you achieve your weight loss goals. Read on to learn more.

Does Yoga Help with Weight Loss?

Yoga can indeed be a valuable part of a weight loss journey. While yoga itself may not directly lead to weight loss for everyone, research has shown that yoga practice may lead to physical and psychological change s that promote weight loss.

These changes can include things like increased muscle tone, reduced cravings, reduced stress eating , and shifts toward healthier eating. Other research suggests that those who practice yoga tend to have healthier diets , and eat more whole grains, fruits, vegetables, and fiber than people who are sedentary.

This is important because combining exercise with a healthy diet are essential components of successful weight loss .

Yoga and Calorie Burning

Some types of yoga involve more physically demanding sequences, which can increase heart rate and burn more calories. Here are some examples:

Vinyasa Yoga: Vinyasa yoga is a moderate-intensity form of yoga that involves continuous movement from one pose to another, with a focus on linking breath with movement. Research shows that this type of yoga may also improve mood and cholesterol levels and reduce cortisol levels .
Power Yoga: Power yoga is a more intense form of vinyasa yoga that involves faster-paced sequences and more strength-based movements. Research shows power yoga may also reduce stress for certain people.
Ashtanga Yoga: Ashtanga yoga is a physically demanding form of yoga that involves a set sequence of poses performed in a specific order. Studies show that this form of yoga may also benefit mood and depression .
Bikram Yoga: Bikram yoga , also known as hot yoga, involves practicing a series of 26 poses in a room heated to around 105 degrees Fahrenheit. This style of yoga may help to improve strength, decrease body fat, and may benefit depression .

While burning calories can be beneficial to weight loss, it’s important to note that burning calories is not necessarily the full picture of healthy weight loss or weight management. Overall nutrition, genetics, and lifestyle factors like sleep and stress also play a very important role.

5 Benefits of Yoga

The many health benefits of yoga may have something to do with its increasing popularity. Let's take a closer look at some of the many benefits of yoga.

1) Better Flexibility

Yoga involves stretching and moving the body in ways that are often quite different from our everyday movements, and many yoga poses involve holding static stretches for several breaths or even minutes at a time.

Research shows that yoga can significantly increase flexibility . Better flexibility can improve your physical performance, decrease your risk of injury, improve joint health and ability, increase blood flow, and help your muscles work more effectively.

2) Increased Strength

Although yoga is often associated with flexibility and relaxation, yoga workouts can also be an effective way to build strength . Many yoga poses, such as the chair pose or the plank pose, involve holding your body weight in various positions, engaging specific muscles such as the hamstrings, glutes, and calves.

Many yoga routines also require balance and stability, and others involve flowing movements that can help to build strength and endurance. One 2016 study even suggests that the best yoga poses can be just as effective as traditional stretching-strengthening exercises at improving strength.

3) Reduced Stress and Anxiety

Yoga often involves focusing on the present moment and being fully present in the body, which has been shown to increase mindfulness and benefit mental health. A 2017 study found that just one session of yoga was able to improve stress reactivity and recovery in young adults.

Several yoga poses are practiced in conjunction with deep and slow breathing exercises, which can increase heart rate variability and reduce stress and feelings of anxiety.

4) Improved Balance and Mobility

Yoga can be an effective way to improve balance and mobility , which can help to reduce the risk of falls and improve overall physical function. Lots of yoga poses involve holding the whole body in positions that require balance and stability.

By holding these poses, individuals can strengthen the muscles in the lower body, which can help to improve overall balance and stability. In addition to strengthening, yoga poses like downward facing dog involve stretching, which can help increase range of motion and improve overall mobility.

5) Pain Relief

Studies show that yoga may be a promising treatment for chronic pain . One study found that yoga may be helpful in improving cervical and low back pain , and other research suggests that yoga may be effective at reducing chronic neck pain .

While these results are promising, more research is needed to fully understand the relationship between yoga and pain management.

How Often Should I Do Yoga?

Good news for yoga beginners: research shows that, when it comes to experiencing the health benefits of yoga , how often you practice may be more important than how long you have practiced.

So, how often should you be hitting a yoga session? This will likely depend on your individual health goals and your level of physical ability.

For beginners, try starting with shorter, more frequent practices to gradually build strength, flexibility, and stamina. As you become more comfortable with the practice, you can gradually increase the length and intensity of your practice.

However, it is important to listen to the body and avoid overdoing it, as this can lead to injury or burnout. Talking to your doctor or a certified yoga instructor or physical trainer can be useful when trying to determine how often you should practice yoga.

Tips for Using Yoga to Support a Healthy Weight

ways to include yoga in your weight loss plan list

When combined with a healthy diet and lifestyle, yoga can be one effective component of a weight management plan. Here are some tips for using yoga to support a healthy weight:

Start out Slow

When starting a yoga practice, starting out slow is important because it allows the body to gradually adapt to the new movements and safely build strength and flexibility. Many yoga poses require balance, coordination, and flexibility, which may be challenging for new yogis.

It is important to remember that yoga is a journey, and progress takes time. By focusing on building a strong foundation and gradually improving over time, you can experience the benefits of yoga without becoming discouraged or overwhelmed.

Find a Good Class and Instructor

Taking a local yoga class with a good instructor can help ensure a safe and effective yoga practice. A good yoga class should feel safe, supportive, and free from judgment or competition.

A good yoga instructor can guide you through proper alignment and form in each pose, which can help to prevent injury and help you get the most from your practice. Yoga instructors can also provide personalized instruction and modifications based on your individual needs and abilities.

Incorporate Other Forms of Exercise

While yoga can be a beneficial form of exercise, it is important to incorporate other forms of exercise into a well-rounded fitness routine. A mixture of full body strength training and moderate- to vigorous-intensity cardiovascular exercise is ideal for weight loss , and yoga alone may not always provide these benefits.

Try incorporating cardio-focused exercises , like swimming, running, brisk walking, or cycling, which can help to improve cardiovascular health and endurance. Incorporating strength training exercises, such as weight lifting or bodyweight exercises , can help to build muscle mass and improve overall strength.

Eat a Healthy Diet

a salad bowl with eggs, tomatoes, avocado, and chickpeas

Maintaining a healthy diet and making good food choices is crucial for those wanting to lose weight. While yoga can provide physical and mental benefits that can support weight loss, a healthy diet is necessary for achieving sustainable weight loss goals.

A healthy diet can help to regulate calorie intake, provide energy for physical activity, and provide the nutrients your body needs to function properly. Eating a nutrient-rich diet full of whole foods like fruits, vegetables, lean proteins, and whole grains can help support your weight loss goals.

Get Sufficient Sleep

Adequate sleep is necessary for rest and recovery after physical activity, including yoga. During sleep, the body repairs and regenerates tissues , including muscle tissue that may have been damaged during a yoga practice.

This promotes muscle growth and recovery, which are important for weight loss. Good sleep is also important for maintaining energy and motivation for physical activity, including yoga.

Engage with Your Blood Glucose Levels with Nutrisense

Your blood sugar levels can significantly impact how your body feels and functions. That’s why stable blood glucose levels can be an important factor in supporting overall wellbeing.

With Nutrisense, you’ll be able to track your blood glucose levels over time using a CGM , so you can make lifestyle choices that support healthy living.

When you join the Nutrisense CGM program , our team of credentialed dietitians and nutritionists are available for additional support and guidance to help you reach your goals.

Ready to take the first step? Start with our quiz to see how Nutrisense can support your health.

Find the right Nutrisense program to help you discover and reach your health potential .

Reviewed by: Heather Davis, MS, RDN, LDN

Heather is a Registered and Licensed Dietitian Nutritionist (RDN, LDN), subject matter expert, and technical writer, with a master's degree in nutrition science from Bastyr University. She has a specialty in neuroendocrinology and has been working in the field of nutrition—including nutrition research, education, medical writing, and clinical integrative and functional nutrition—for over 15 years.

Learn more about Heather

Person pricking their finger for blood glucose testing

What are the Ideal Ketone Levels For Ketosis?

Phentermine: How It Affects Females + Side Effects To Watch Out For

How Veggies Support Weight Loss and 15 Healthy Ones To Try

Ozempic vs. Mounjaro: Understanding the Risks and Benefits for Weight Loss

MY PRACTICE

Join For Free Login

Join for Free
Q&A and Lectures
Instructors
Stay Up to Date!

5-Week Online Yoga Weight Loss & Wellness Program

De-stress. lose weight. get in shape. feel amazing..

Weight loss and health are intrinsically intertwined, and most all real health comes from a calm and peaceful mind. This mind state is the goal of yoga. Power Yoga (hatha yoga) is the perfect weight loss vehicle, as we can get really physical– strengthening, activating, releasing and burning calories while address our mind state which is a large factor in weight gain and body image.

Orientation, Getting Started, Daily Asana, Meditation of Wisdom

Daily Asana, Meditation of Gratitude

Daily Asana, Meditation of Compassion

Daily Asana, Keep Pushing

Daily Asana, Reflection of your Progress

Over this 5 week journey, you will:

Discover a stronger, healthier, and calmer You.

Strengthen your body, mind, and personal wellness and eating habits.

Become intelligently selective to build better wellness and eating patterns.

Develop clarity and calmness with a mindfulness and meditation practice.

Strengthen your asana practice.

Learn to meditate and explore the benefits of meditation.

Receive personal guidance on your weight loss and wellness journey.

– John H., Weight Loss Program Participant

See Our Frequently Asked Questions

– Bryan Kest

Your Instructor

He initially studied in Hawaii with David Williams, the first person to bring Ashtanga yoga to America. He then studied in India with K. Pattabhi Jois, the main proponent of Ashtanga yoga. Kest has been teaching yoga since 1985. “My primary objective”, says Kest, “besides turning more and more people on to a healthier, more peaceful lifestyle that continually challenges them to grow, is to teach a system of exercise that fully integrates the body, mind, and spirit.

Frequently Asked Questions

Who is the power yoga weight loss & wellness program for.

Everyone who wants to start the New Year on a healthy note. Even more than a healthy note…a wellness journey! Anyone looking to discover a stronger, healthier, and calmer self. Anyone seeking personal guidance in their weight loss and overall wellness journey. Anyone looking to improve their general state of health and better manage their daily stress.

Who is this program NOT for?

Those who expect a “traditional” weight loss program that deals with weight loss only from a purely physical standpoint.
Those who only have a goal of counting calories and losing pounds without any interest in improving their overall state of health and well-being.
Those unwilling to look at the source of their habits which can lead to unhealthy patterns, stress, and weight gain.
Those looking for a “quick fix”.
Those who don’t like immense physicality and expanded mentality.

What does this course include?

Video discourses with Bryan
Daily Yoga and Meditation classes
Guidance on food, eating, and diet
3 LIVE Q&A calls with Bryan Kest
A private Community Facebook group (optional)

How long is this course?

The course is designed to be completed in 5 weeks, but you will have access to ALL course materials for 6 months to allow you to work at your own pace and to integrate the material.

What if I am unhappy with the course?

Stay up to date with Power Yoga’s news & updates!

For members, related blogs.

Self-Discipline and Damage

Like everything else in life it’s important to find the balance. Self-discipline is a very important ingredient towards accomplishment. You could describe self-discipline as pushing oneself towards where one wants to be. The word discipline connotes difficulty or challenge as other- wise discipline wouldn’t be necessary as the “discipline” is… Read More

Yoga Buffet

Next time you go to a yoga class look at it as a buffet. The instructor like the chef offers you a load of possibilities and within those possibilities you pick what you’d like to do, how much you’d like to do and what modifications you want. Just like a… Read More

“All knowledge comes from experience everything else is just information” – Albert Einstein. In a way the universe is kind as initially, probably between the age of 35 and 40, you get your first wrinkle or grey hair. At the sight of this wrinkle many people will run to the… Read More

KLIGHT HOUSE

Yoga journey: a beginner’s guide to weight loss through yoga, introduction:.

Embark on a transformative journey towards weight loss and holistic wellness with Yoga Journey: A Beginner’s Guide to Weight Loss through Yoga . This comprehensive guide is designed to introduce newcomers to the powerful benefits of yoga for achieving and maintaining a healthy weight. Through a combination of gentle yoga poses, mindful breathing techniques, and practical lifestyle tips, readers will learn how to harness the ancient wisdom of yoga to shed excess pounds, boost metabolism, and cultivate a balanced mind-body connection. Get ready to embark on a rewarding path toward radiant health and vitality through the practice of yoga.

In this guide, we’ll explore the foundations of yoga for beginners and how this practice can be a key component of your weight loss journey.

Understanding yoga for weight loss:, 1. mind-body connection:.

Yoga is more than just physical postures it’s a practice that unites the mind, body, and breath. For beginners, this means cultivating a heightened awareness of your body’s signals, fostering a mindful approach to eating, and reducing stress-induced overeating.

2. Building Strength and Flexibility:

One of the beautiful aspects of yoga is its adaptability. Beginners can start with foundational poses that gradually build strength and flexibility. Poses like Downward Dog, Warrior I, and Cat-Cow engage various muscle groups, promoting calorie burn and toning.

3. Mindful Eating Practices:

Yoga encourages conscious living, extending to how we nourish our bodies. Through mindful eating practices, beginners can develop a deeper connection with their food, recognizing hunger and fullness cues. This awareness helps in making healthier food choices.

Essential Yoga Poses for Beginners:

1. mountain pose (tadasana):.

Benefits: Improves posture and awareness.

How-to: Stand tall, feet together, arms by your sides, and gaze forward. Engage core muscles and breathe deeply.

2. Downward-Facing Dog (Adho Mukha Svanasana):

Benefits: Strengthens the entire body, especially the core and upper body.

How-to: Start on hands and knees, lift hips toward the ceiling, and straighten arms and legs, forming an inverted V shape.

3. Warrior I (Virabhadrasana I):

Benefits: Strengthens legs, opens hips, and builds focus.

How-to: From a standing position, step one foot back, bend the front knee, and raise your arms overhead.

4. Tree Pose (Vrikshasana):

Benefits: Enhances balance and concentration.

How-to: Stand on one leg, place the sole of the other foot on the inner thigh or calf, and bring hands to the heart center.

5. Bridge Pose (Setu Bandhasana):

Benefits: Strengthens the core, thighs, and glutes.

How-to: Lie on your back, bend your knees, place your feet hip-width apart, and lift your hips toward the ceiling.

Incorporating Yoga into Your Routine:

1. consistency over intensity:.

As a beginner, focus on consistency rather than intensity. Aim for 20-30 minutes of practice several times a week, gradually increasing duration and intensity.

2. Listen to Your Body:

Pay attention to your body’s signals. If a pose feels uncomfortable, modify it or skip it. Yoga is about progression, not perfection.

3. Combine Yoga with Cardio:

While yoga offers numerous benefits, combining it with cardiovascular exercises such as walking or cycling can enhance weight loss.

Mindful Eating and Yoga:

1. practice eating mindfully:.

Create a mindful eating environment by eliminating distractions, savoring each bite, and paying attention to your body’s hunger and fullness cues.

2. Yogic Breathing Techniques:

Incorporate pranayama, or yogic breathing exercises, into your routine. Deep, conscious breathing helps reduce stress and emotional eating.

Overcoming Challenges:

1. patience and persistence:.

Weight loss is a gradual process. Be patient with yourself and celebrate small victories along the way.

2. Explore Different Styles of Yoga:

There are various styles of yoga, from gentle Hatha to dynamic Vinyasa. Explore different styles to find what resonates best with your body and preferences.

Conclusion:

Embarking on a yoga journey as a beginner can be a transformative experience, not only for weight loss but for overall well-being. By embracing the mind-body connection, building strength, and fostering mindful eating practices, yoga becomes a powerful ally on your weight loss journey. Remember, it’s not just about shedding pounds; it’s about cultivating a sustainable and balanced lifestyle that nourishes both your body and soul. So, roll out your mat, take a deep breath, and let the journey begin.

Top 10 media planning institutes in noida 2024.

Media planning institutes are established to gain practical experience in different parts of media, including research, proficient schooling, online data, and various correspondence projects. The association probably…

Top 10 local business listing institute

Business listing institutes are established to teach people about business development through local site listings. Local business listings are the best contributors for your businesses. During your…

Top 10 Lead Generation Institutes in Noida 2024

Business growth in the 21st century is driven by lead generation or producers of the digital age. The main goal of the top-line strategy is to market…

Key Future Tech: A Comprehensive Guide

In today’s swiftly evolving landscape, key future tech advancements are fundamentally altering how we live, work, and engage with our surroundings. From artificial intelligence to renewable energy,…

Connectivity Redefined: Choose Our Premium Mobile Packages

In today’s fast-paced digital era, connectivity plays a crucial role in our personal and professional lives. Whether it’s staying in touch with loved ones, conducting business on…

Step into Luxury with Global Limo Group

Global Limo Group stands as a premier provider of luxury transportation services, promising unparalleled comfort, style, and convenience. Whether you’re traveling for business or pleasure, they ensure…

Yoga Go For Weight Loss Seniors: A Gentle Journey Towards Health and Vitality

In the golden years of life, finding a fitness routine that’s both gentle on the body and effective for maintaining health can be a challenge. Enter the world of yoga, a timeless practice that not only caters to the young and the restless but also offers a treasure trove of benefits for seniors, especially those looking to manage their weight. Let’s embark on a journey through the realms of yoga, where every pose and every breath can lead to a healthier, more vibrant version of yourself.

Why Yoga for Seniors?

Imagine your body as a well-loved book. Each year adds a page, rich with the stories of life. But, like any well-used tome, wear and tear are inevitable. Yoga for seniors is like the gentle restoration of that beloved book, ensuring its pages remain strong, flexible, and vibrant.

Understanding Weight Loss in Seniors

Weight management in later years isn’t just about shedding pounds; it’s about nurturing the body, enhancing mobility, and improving overall health. It’s a delicate balance, finding activities that burn calories without overtaxing aging muscles and joints.

The Magic of Yoga: How It Helps

Yoga transcends typical workouts by marrying physical movement with breath work and mindfulness, creating a holistic approach to health that’s perfectly suited for seniors. It’s like a slow dance, where each movement is intentional, enhancing flexibility, strength, and balance, while also fostering a peaceful mind and a lighter body.

Starting Your Yoga Journey

Embarking on a yoga journey might feel like stepping into a new world. Begin with understanding your body’s needs and limitations. Remember, yoga is not a competition; it’s a personal journey. Start slow, and let your body guide you.

Yoga Poses for Seniors

Delve into poses that are especially beneficial for seniors. From the gentle flow of Tadasana (Mountain Pose) to the grounding stability of Balasana (Child’s Pose), each asana is a step towards balance and wellness.

Incorporating Mindfulness and Diet

Yoga is more than just poses. It’s about cultivating a mindful approach to life, including how we eat. Pairing yoga with a nutritious diet amplifies its benefits, leading to a healthier weight and a more joyful existence.

Overcoming Common Challenges

It’s normal to face hurdles along the way. From mobility issues to skepticism about starting something new, learn how to navigate these challenges with grace and persistence.

Success Stories: Inspiration from Seniors

Hear from seniors who’ve transformed their lives through yoga. Let their journeys inspire you to take that first step, to stretch beyond your current limits, and to embrace a healthier lifestyle.

Related Article: Free Chair Yoga for Seniors to Lose Weight: A Comprehensive Guide

Keeping It Safe: Tips for Senior Yogis

Safety is paramount. Learn how to practice yoga safely, recognizing when to push and when to pause. Remember, the goal is health and vitality, not proving something to yourself or others.

The Role of Consistency and Patience

Like any meaningful journey, consistency and patience are key. Yoga benefits build over time, with each practice deepening your connection to your body and enhancing your health.

Beyond Weight Loss: Additional Benefits

Yoga offers more than just weight loss; it’s a gateway to improved mental health, better sleep, and a deeper sense of well-being. It’s about enriching your life on all levels.

Finding the Right Yoga Class for You

Not all yoga classes are created equal, especially for seniors. Discover how to find classes that cater to your age group, ensuring a supportive and beneficial experience.

1. Can yoga really help seniors lose weight?

Yes, when combined with a mindful diet and consistent practice, yoga can be an effective tool for weight management and overall health improvement for seniors.

2. What if I have never done yoga before?

It’s never too late to start. Many yoga studios and community centers offer classes specifically for beginners and seniors. Start with gentle classes and gradually explore more as your comfort and flexibility increase.

3. Are there any risks for seniors practicing yoga?

As with any exercise program, there are risks, especially if there are pre-existing health conditions. It’s crucial to consult with a healthcare provider before starting and to practice under the guidance of a qualified instructor.

4. How often should seniors practice yoga for weight loss?

Consistency is key. Aiming for 2-3 times per week can offer noticeable benefits, but even once a week is a good start. Listen to your body and adjust as needed.

Yoga for weight loss for seniors isn’t just about shedding pounds; it’s about embarking on a journey towards a more vibrant, healthy, and fulfilled life. It’s about turning the golden years into a time of renewal and vitality.

Related Article: Free Chair Yoga for Seniors: A Guide to Improved Well-being

Yoga-Go: Unlocking the Benefits of Chair Yoga

Chair Yoga Challenges for Me to Try

Transform Your Workout: Top 5 Yoga Poses for Men

Exploring the Essence and Practice of Hatha Yoga

Incredible Yoga Poses For Men Over 50

7 Best Yoga Exercises For Men and Women

Preferred Topics

World Health Day | Hansaji Yogendra on Managing Menopause with Yoga

The power of yoga has kept hansaji yogendra fit and agile at the age of 76. in this world health day 2024 special video for health shots, the 76-year-old veteran opens up about her own menopause journey. she also offers valuable tips for women to manage their menopause and post-menopause life physically and emotionally..

More Like This

7-day weight loss challenge, do it right, hamdard joshina 15-day yoga challenge.

Introducing Dr. Celia Egan & true. Weight Journey

We are very excited to announce the arrival of Dr. Celia Egan to team true. ! As we expand our expertise to include Internal Medicine and Primary Care, Obesity Medicine, and metabolic health; we also welcome Dr. Egan’s energy, kind heart, and passion for patient care. We can’t wait for you to meet her! Dr. Egan’s first official day with us will be August 16th.

Dr. Egan’s background & education

Born and raised in West Michigan, Dr. Egan completed her undergraduate studies at the University of Michigan with a bachelor’s degree in Biochemistry. After earning her MD from New York Medical College, she completed her internship and residency in Internal Medicine at Weill Cornell Medical Center, New York-Presbyterian Hospital in New York, NY. During her residency, she focused on outpatient weight management and Obesity Medicine with one of the field’s leading experts, Dr. Louis Aronne .

After residency, she worked at Memorial Sloan Kettering Cancer Center, where she gained extensive knowledge in advanced inpatient oncologic care and survivorship care. After completing academic hospitalist work at Loyola University Medical Center in Chicago, IL, she joined WellessenceMD, focusing on medical weight management, obesity medicine, and wellness in primary care. She loved her experience and her patients, but home was calling, and she returned to West Michigan. For the past two years, she has been practicing Obesity Medicine and Internal Medicine at Spectrum Health Medical Group and is now joining true. Women’s Health. She will focus on extensive patient care in medical weight management and provide evidence-based wellness expertise to women in a primary care setting.

Dr. Egan is Board-Certified by the American Board of Obesity Medicine and the American Board of Internal Medicine and also maintains membership in the Obesity Medicine Association and The Obesity Society .

When not engrossed in medicine, Dr. Egan loves spending her free time being active and traveling with her husband, a local physician, and three sons. They love exploring all of West Michigan including new restaurants, learning to ski, and hanging out on the beach.

Introducing true. Weight Journey

true. Weight Journey includes three program options , each designed to meet the needs of women based on their desire for the intensity of focus and their available time commitment. The individualized programs include options for medications , meal replacements, meal planning, and counseling. In addition to Dr. Egan, women are surrounded by our specialized support staff in true. Weight Journey including our Nutritional Coach & Chef, Anna Pietrangelo, and our Licensed Professional Counselor, Ashley Wildman, Ph.D.

true. Weight Journey: Ultimate 12-week intensive program

An intensive program with weekly visits and a comprehensive nutritional overview. A VLCD (very low-calorie diet), meal replacements, and weight loss medications may also be included for some Ultimate patients.

true. Weight Journey: Fresh Start Six-month program

Monthly visits are designed to launch your transformative weight journey. Fresh Start includes personalized options for meals plans and food choices.

true. Weight Journey: Motivate Annual program

A yearly program with quarterly visits intended to provide support after your initial completion of your true. Weight Journey Ultimate or Fresh Start program and maintain your new healthy lifestyle.

Learn more and sign up here .

Flexible food that fits YOUR life

The team will work with each patient to create a food plan that accommodates individual needs and lifestyles. true. Weight Journey is a guilt-free, judgment-free weight loss plan program. One way mainstream diet plans fail is to allow little to no flexibility with social eating events. It is inconvenient and embarrassing to pull out a special meal at a wedding or barbeque! We guide and support women during these specific scenarios to keep them on track.

The lifelong battle for many women

The struggles of weight optimization can be a life-long battle based on a woman’s genetics, chronic medical problems, and habits. And society’s complicated relationship with food cannot be discounted as a factor in this battle. Dr. Egan and the true. team have designed the Weight Journey programs with longevity in mind.

Conflicting advice from multiple sources including medical providers, personal trainers, and the media fuel the common problems women face when it comes to losing weight.

Dr. Egan’s simple philosophy for long-term success requires three components.

Education – learning the “WHY” or the reasons for a woman’s struggles with weight and WHAT she can do to take control of her weight loss journey
Logistics – planning out the steps and details for HOW a woman can both afford and prepare healthy food
Ability – How diet fits with a woman’s lifestyle

It’s time to put an end to yo-yo dieting and regaining weight and help women build the tools within themselves to succeed.

Mindfulness-based eating

In addition to evidence-based medical solutions, Dr. Egan has also integrated Mindfulness-Based Eating Awareness Training into the true. Weight Journey programs to help patients understand their relationship with food.

What is Mindful Eating?

being fully aware and present in the enjoyment of eating
avoiding mindless consumption of excessive portions
staying in tune with the physical and emotional sensations while eating
slowly eating where senses are engaged while taking note of flavors, color, and texture
identifying the emotional factors of food cravings
allowing a woman to control the food rather than the food controlling her
recognizing the different impacts foods have on energy and mood

Learning Dr. Egan’s Mindfulness-Based Eating techniques help women optimize their relationship with food and utilize it as a tool to heal their bodies. It’s time for women to say “good-bye” to constant feelings of shame when it comes to their weight and food choices.

Weight gain during midlife and menopause

We also can’t ignore the hormone changes that increase the risk for weight gain as women move through midlife into menopause. The reasons behind weight gain during midlife are complex and different for each woman. Weight fluctuations are common and not a result of wrongdoing! true. Weight Journey has been specifically designed to help each patient understand her individual situation, hormonal health, and determine the best plan to lose and safely keep off the desired amount of weight.

Hormone Replacement Therapy ( HRT ) is not specifically for weight loss but can be an essential aspect of maintaining a healthy weight and metabolic profile, even during perimenopause. Safe FDA-approved options for HRT may be part of a woman’s weight loss journey.

The truth about food addiction & disordered eating

Food addiction and disordered eating are often underdiagnosed and are painted as personal flaws rather than medical conditions. Many women find themselves not having control over food portions or choices, and weight gain can result from turning to food as a coping mechanism for emotional issues. Coping in this way can create an unhealthy long-term relationship link with food.

Being actively connected with Obesity Medicine colleagues from across the country has kept Dr. Egan on the cutting edge of weight management science and treatment options. Women can feel confident in Dr. Egan’s ability to improve their relationship with food AND herself. Dr. Egan has helped many women find success in their weight loss journeys and regain control.

Primary Care at true.

In addition to leading true. Weight Journey programs, Dr. Egan is an exceptional Internal Medicine Physician and can also be your Primary Care Physician. true. participates with major insurance companies and bills insurance for in-office or telemedicine visits. true. Physician Assistant, Susanne Pettigrew can also be designated as your PCP if you are a Complete Wellness patient.

Placing women at the center of their care and providing a total wellness experience across all ages is the heart of the true. experience. Women can look and feel their best and not suffer preventable illnesses!

Designed by women, for women. Dr. Egan and the true. team are using their years of experience and love of women’s healthcare to work for every woman who walks through the door. Please plan on joining the conversation about women’s health and weight loss with Dr. Egan and Dr. Bitner at our Let’s Chat Facebook Live event on August 4th .

Online Account Management

Personal training.

Maximize Your Gym Experience! Our nationally certified personal trainers specialize in individual, partner, and small group training. Whether you’re new to the gym and seeking extra guidance, a triathlete needing support training for a big race, wanting to break out of a fitness plateau, or looking to enhance your fitness for everyday life, our trainers will help you reach your goals. Try our starter package for only $99!

LEVEL ONE trainers are nationally certified personal trainers with the most recent exercise techniques and protocols and may have experience as a wellness coach, group fitness instructor, or in a related health field.

LEVEL TWO trainers are our more experienced nationally certified personal trainers and may hold advanced certifications or college degrees in related health sciences.

LEVEL THREE trainers are our most experienced nationally certified personal trainers and may hold advanced certifications or advanced degrees as well as experience with clients that have diverse abilities.

CHOOSE YOUR TRAINER

Elevate your fitness with a customized plan to achieve your wellness goals. Our nationally certified personal trainers offer consistent one-on-one guidance to create a motivating workout experience in a supportive environment. Trainers are available virtual, in-person, in or out doors. Sessions may be held in the weight room to familiarize you with workout equipment or request a separate area for increased privacy.

Choose Level

Choose location.

Spencer Hall

Level 1 Personal Trainer - Mary Free Bed YMCA

Jordan Taylor

Level 2 Personal Trainer - SpartanNash YMCA & Visser Family YMCA

Evans Asante

Level 1 Personal Trainer - David D. Hunting YMCA

Kristi Tuck

Level 3 Personal Trainer - Mary Free Bed YMCA

Amber Ulven

Leesa Christophel

Level 1 Personal Trainer - Wolverine Worldwide Family YMCA

Aaron Broman

Level 1 Personal Trainer - SpartanNash YMCA

Nate Tripplehorn

Jeremiah Blough

Level 2 Personal Trainer - David D. Hunting YMCA & Wolverine Worldwide Family YMCA

Lexi Coleman

Mitchell French

Sonal Bandivadekar

Megan Alwardt

Level 1 Personal Trainer - David D. Hunting YMCA & Visser Family YMCA

Sophia Hansen

Valerie Kowalski

Ashley Sheeley

Maura Kopulos

Level 2 Personal Trainer - SpartanNash YMCA

Pete Kaiser

Level 2 Personal Trainer - David D. Hunting YMCA

Joanna Bennett

Level 2 Personal Trainer - Litehouse Family YMCA

Reanna Dawson

Level 2 Personal Trainer - Mary Free Bed YMCA

Maria Briggs

Martha Boks

Level 1 Personal Trainer - David D. Hunting YMCA & Mary Free Bed YMCA

Jayce Brown

Level 1 Personal Trainer - Litehouse Family YMCA

Sarah Ensenat

Erikson Walter

Katolo Mendamenda

Shalynn Pack

Level 2 Personal Trainer - Visser Family YMCA & David D. Hunting YMCA

Bethany Dewit

Level 2 Personal Trainer - Mary Free Bed YMCA & David D Hunting YMCA

Kris Tingley

Level 3 Personal Trainer - David D. Hunting YMCA & Visser Family YMCA

Liby Forner

Level 1 Personal Trainer - Visser Family YMCA

Alyssa Raterink

Rosemary Dolphin

Level 2 Personal Trainer - Wolverine Worldwide Family YMCA

Lindsey Maki

Gina Huizingh

Amanda Michalik

Susan Murphy

Hector Vargas

Martha Ferguson

Level 3 Personal Trainer - David D. Hunting YMCA

Chelsea Peterson

Ryan Mouland

Level 1 Personal Trainer - Wolverine Worldwide Family YMCA and David D. Hunting YMCA

Dianne Strawser

Emily Maguire

Association Director of Health and Wellness Services

Request an Appointment Today!

Fill out a form below to request a wellness service appointment.

The YMCA of Greater Grand Rapids

[email protected]
616.855.9622
Community Impact
Our Policies
Membership Rates
Member Information
Corporate Membership
Guest Passes
Register Today
Program Offerings
Swim Lessons
Infant/Toddler
Summer Day Camp
Spring/Winter Break Day Camp

Bonnie Lynn Dempsey

Yoga instructor and yoga studio owner in grand rapids, michigan.

Hi, I'm Bonnie, I have a calling on my life to bridge the gap for Christians to experience Yoga. I have completed a 200-hour Yoga Alliance Teacher Training, Holy Yoga's 95-hour Certification, with the intention to bring worship to Christ through the movement and breath of yoga, as well as the Therapeutic Touch Program with Holy Yoga ministries. I am currently completing my 300-hour Master Training level with Living Waters Yoga.

In 2016, I began building the Holy Yoga with Bonnie Ministry of the Greater Grand Rapids Area. My Holy Yoga classes are designed to offer space for you to connect with God through breath, movement & meditation, using worshipful music to lead you deeper into your heart space, in the hopes that what we do there, would fill the world with more light and love and Jesus.

You can find more information about Holy Yoga Ministries at www.holyyoga.net

I opened YOGA PLACE in January 2019, West Michigan's Premier Faith-Based Yoga Studio. I teach approximately 7 classes per week and I am in the process of training new instructors to build community and connection with their unique class styles.

Click the button to find a class with me. You can also book private sessions with me to further your practice or discover your practice, designing flows to increase flexibility, strength, stress management and weight loss. I love traveling for private sessions, small groups, retreats, conferences. To book your session message me your interests and needs.

YOGA PLACE GR
Associates in Business
Cosmetology License
Breath and Body Yoga
Holy Yoga Ministries

IMAGES

Yoga For Weight Loss: 5 Best Yoga Poses To Help You Lose Weight
Yoga Weight Loss Challenge! 20 Minute Fat Burning Yoga Workout
10 minute YOGA
14 Yoga Poses for Weight Loss
20-Minute Beginner Yoga Workout For Fat Loss
Yoga helped me lose weight

VIDEO

YOGA weight loss (27/3/24)
# yoga# weight loss# beginners#yogalife #
24 February 2024
40 Minute Yoga at Home for Beginners Based on Hatha Yoga Flow || Yoga With Ravikant
Yoga for weight loss for Beginners
Weight Loss Yoga Flow

COMMENTS

Does Yoga Help You Lose Weight?
Incorporating yoga into a weight loss journey may depend on several factors, such as one's medical history and the type of yoga an individual chooses to practice.
How Yoga Helped Me Lose 85 Pounds Fast
These are both fast-paced flows that provide the perfect mixture of cardio and strength-training. The dual combination is a potent cocktail geared toward effective fat burning and increased lean muscle mass. These two types of yoga enable the body to burn anywhere from 400 to 600 calories per hour.
Yoga for Weight Loss: Techniques That Actually Work
Power Yoga is an intense workout that can help ignite your inner fire, increasing calorie burn and promoting weight loss. Vinyasa Yoga's continuous flow sequences are excellent for boosting metabolism and improving cardiovascular health. Ashtanga Yoga combines strength-building poses with a progressive series to sculpt the body and enhance ...
Yoga for weight loss: Benefits beyond burning calories
There is good research that yoga may help you manage stress, improve your mood, curb emotional eating, and create a community of support, all of which can help with weight loss and maintenance. Yoga can also help you burn calories, as well as increase your muscle mass and tone. Yoga may reduce joint pain, which in turn allows you to exercise ...
Yoga for Weight Loss for Beginners: A Comprehensive Guide
Embarking on a weight loss journey can often feel like a daunting task, especially for beginners. Yet, integrating yoga into your routine can transform this challenge into a rewarding experience.
Can Yoga Help With Weight Loss?
Weight loss is a journey for anyone who undertakes the task. The most common tools people look for when starting to lose weight are diet and exercise, but there are other considerations, such as mindset and stress management. ... Ashtanga is a good candidate for weight loss yoga due to its focus on strength, especially in the arms and core.
Yoga For Weight Loss Archives
Abs, Arms, and Attitude | Yoga For Weight Loss. Power Yoga Break. Yoga for Weight Loss - Hips & Core. Yoga For Weight Loss - Healthy Energy Flow. Yoga Tone. Love Yoga Flow - Yoga For Weight Loss. 1 2 3 More Videos ».
Can You Lose Weight Doing Yoga? Types, Exercises, and More
Yoga may be a promising way to help with behavioral change, weight loss, and maintenance by burning calories, heightening mindfulness, and reducing stress. These factors may help you reduce food ...
Can yoga help you lose weight? Diet and fitness experts weigh in
Here are four ways a yoga practice can support you in your weight-loss journey: Improved mindfulness. "Yoga can help teach you how to sit with uncomfortable feelings. And that can help if you ...
Yoga and weight loss
However, among participants who initially lost more than 5% of their body weight, yoga improved long-term weight loss. A 2019 study followed 150 women with obesity and hypothyroidism.
Yoga for Weight Loss
If you do this I guarantee you discover parts of yourself that you never knew existed. Not to mention a happy healthy back and better working pipes! Remember it is about the practice. Give it a try. Practice. Good luck and love aways! Yoga for Weight Loss for people at all levels! This 40 minute sequence will build strength, tone belly fat ...
Lost Weight With Yoga: A Comprehensive Guide
Overcoming Common Obstacles in Yoga Weight Loss Journey; The Science Behind Yoga and Weight Loss. Before delving into the specific yoga poses and routines, it's essential to understand the science behind how yoga can help you lose weight. Yoga helps in burning calories, boosting metabolism, reducing stress, and improving digestion, all of ...
A Holistic Approach to Weight Loss: Yoga is for You
The inclusivity of yoga makes it an ideal choice for anyone looking to embark on a weight loss journey. Embracing Yoga as a Holistic Approach to Weight Loss. In a world dominated by quick fixes and intense workout regimens, yoga stands as a beacon of holistic well-being. As we've explored throughout this blog post, its benefits extend far ...
What are 10 Yoga Poses That Help Lose Weight?
Here are 10 of the best yoga poses to do to lose weight. Plank Pose. The plank pose, or Phalakasana improves shoulder and core strength. It also helps reduce abdominal fat, stretches the spine ...
Weight Loss and Yoga: A Journey Towards Finding Myself
But, in the end, weight loss is not what truly led me to find me. Because more than anything, that is what this story is about: finding myself. Change, however, has to have a starting point. My starting point dates back to November 25, 2005: the day of my gastric bypass surgery. The day my journey to discovering myself began.
Is Yoga Effective for Weight Loss?
Yoga can indeed be a valuable part of a weight loss journey. While yoga itself may not directly lead to weight loss for everyone, research has shown that yoga practice may lead to physical and psychological changes that promote weight loss.. These changes can include things like increased muscle tone, reduced cravings, reduced stress eating, and shifts toward healthier eating.
9 Yoga Asanas Poses To Help You Weight Lose Fast
Best 9 Yoga Asanas Poses for Weight Loss. Yoga requires perseverance, patience and persistence. Its results take time. These yoga poses focus mostly on building body flexibility and muscle tone. Both these are contributing factors towards a steady weight loss journey as they boost body's fat burning capacity. Muscle mass is essential for ...
5-Week Online Yoga Weight Loss & Wellness Program
Over this 5 week journey, you will: Discover a stronger, healthier, and calmer You. Strengthen your body, mind, and personal wellness and eating habits. Become intelligently selective to build better wellness and eating patterns. Develop clarity and calmness with a mindfulness and meditation practice. Strengthen your asana practice.
Yoga Journey: A Beginner's Guide to Weight Loss through Yoga
In this guide, we'll explore the foundations of yoga for beginners and how this practice can be a key component of your weight loss journey. Understanding Yoga for Weight Loss: 1. Mind-Body Connection: Yoga is more than just physical postures it's a practice that unites the mind, body, and breath.
Yoga Go For Weight Loss Seniors: A Gentle Journey Towards Health and
Understanding Weight Loss in Seniors. Weight management in later years isn't just about shedding pounds; it's about nurturing the body, enhancing mobility, and improving overall health. It's a delicate balance, finding activities that burn calories without overtaxing aging muscles and joints. The Magic of Yoga: How It Helps
Holistic Counseling, Yoga & Wellness in Grand Rapids, MI
A Conscious Journey, a private practice in Grand Rapids, Michigan and tele-health, provides a holistic approach to mental health through psychotherapy, trauma informed yoga, sustainable wellness and offers techniques for connection of mind-body-spirit. Meditation, yoga, pranayama, mindfulness tools, and talk therapy help guide the path for ...
The Elon Musk Weight Loss Journey: Tips and Techniques Revealed
Flexibility and core strengthening exercises, including yoga and Pilates, were also incorporated to enhance balance, reduce the risk of injuries, and improve overall body function. ... Elon Musk's weight loss journey is a profound reminder that health and wellness are accessible to everyone, regardless of their starting point or the demands ...
World Health Day
The power of yoga has kept Hansaji Yogendra fit and agile at the age of 76. In this World Health Day 2024 special video for Health Shots, the 76-year-old veteran opens up about her own menopause journey. She also offers valuable tips for women to manage their menopause and post-menopause life physically and emotionally.
Introducing Dr. Celia Egan & true. Weight Journey
Weight Journey: Ultimate 12-week intensive program. An intensive program with weekly visits and a comprehensive nutritional overview. A VLCD (very low-calorie diet), meal replacements, and weight loss medications may also be included for some Ultimate patients. true. Weight Journey: Fresh Start Six-month program
Personal Training
It wasn't until after high school when she started her weight loss journey that she really found a passion for strength training. ... weightlifting, yoga, Pilates, TRX, kettlebell & bodyweight workouts, and incorporates balance, flexibility, and strength training into every workout. If you are interested in personal training or small group ...
Dm to join for your weight loss journey #yoga # ...
namasteyog_india on January 25, 2024: "Dm to join for your weight loss journey #yoga #weightloss #yogajourney"
Bonnie Lynn Dempsey
Hi, I'm Bonnie, I have a calling on my life to bridge the gap for Christians to experience Yoga. I have completed a 200-hour Yoga Alliance Teacher Training, Holy Yoga's 95-hour Certification, with the intention to bring worship to Christ through the movement and breath of yoga, as well as the Therapeutic Touch Program with Holy Yoga ministries.

Advertisement