Yoga

Yoga for Weight Loss

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Weight loss is a common denominator as a reason to initiate physical activity. There are so many quick weight loss programs on the market, with diet pills and juice cleanses, it is surprising anyone considers becoming physically active in the first place.

Yoga can be a very good, easy transition from a relatively sedentary life to a more active one. Rather than rush to the gym and join a P90X class (note, I am not against P90X or any other high calorie burning activity) one can have a smoother transition into physical activity. Why not try doing some yoga? Sounds simple enough, right?

Yoga is the perfect blend of cardio and strength building which is highly recommended to lose weight, tone the body, and gain muscle mass. While a regular yoga practice won’t lead you to be completely ripped or muscle man competition ready, it will help you become healthier, stronger, and help tone your body.

The best way to use yoga to successfully lose the weight is to remember that yoga ISN’T FOR WEIGHT LOSS. The purpose of yoga is to meditate and relax. If you only want to lose weight, yoga isn’t going to be the miracle exercise. Also, start slow. Don’t jump into a 110 degree 90 minute Bikram yoga session every day if you haven’t already practiced some form of yoga (especially if you haven’t experience any versions of hot yoga). Start with slow, show flows to ease your body into the poses and the allow your mind to get used to the relaxation and meditation.

Ultimately, to lose weight you will have to change more than the level of physical activity. Losing weight is done by having a full lifestyle change. Changing all habits, from eating to physical activity is the only way you will get to the healthy weight you want. Yoga is a perfect addition to this lifestyle change as it will help balance your mental health and physical health.

For yoga sequences for weight loss, do a quick search on YouTube. You’ll find anything from a 10 minutes sequence to a 90 minute one. Try them out and find something you like! You’ll only stick with something if you enjoy it.

Meditation vs. Yoga

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The idea of sitting still for a fixed amount of time can seem fairly intimidating, even for yoga veterans. The popularity of meditation has not reached its peak as the physical practice of yoga asana (yoga poses) has. Meditation and yoga are actually supposed to be practiced simultaneously. The main goal of both meditation and yoga is to focus on the here and now. The separation of meditation and yoga may lead to one not receiving the full benefits of a practice. So many of the popular yoga practices, and even well versed yogis, don’t take enough time to simply be still and present.

The issue arises from our society’s emphasis on movement. We are constantly reinforced for multi-tasking, working harder, and just constantly being on the go. Even when it comes to health, the more you move, the better, right? What about balancing that movement with stillness? How can we balance our physical movement with mental stillness?

That is where meditation comes in. While stillness is unappreciated and undervalued, it is the one thing that can bring peace to our chaotic lives.

Meditation brings us many different benefits, both physical and mental.

Some of the physical benefits include:

  • Lowers blood pressure
  • Reduces anxiety attacks
  • Decreases tension-related pain
  • Improves mood and behavior
  • Improves the immune system
  • Increases the energy level

Some of the mental benefits include:

  • Decrease in anxiety
  • Improves emotional stability
  • Increases creativity and happiness
  • Gain clarity/peace of mind
  • Increases focus

To experience the benefits of meditation, regular practice is necessary. Just like yoga, it takes only a few minutes every day. It can and should be paired with an asana practice. Beginners to meditation, like yoga, should focus on the breath. While thoughts may enter the mind, visit them then let them go, refocusing on breathing. This will help you focus on the here and now rather than things in the past or future.So take a few minutes at your work desk or at home, in the morning or evening, and just be still.

Starting Your Yoga Practice

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In today’s world of fifteen minute abs and diet pills, starting a healthy, physical exercise routine can be daunting. Between work, the kids’ soccer practice, dance recitals, and making dinner, who has the time to dedicate to a yoga practice. It’s hard enough to try and find time for a morning run, let a lone an hour to do yoga.

Well, first things first. You don’t need an hour! One can get the complete benefits of an hour long practice in a 15-20 minute time frame. The only caveat is one must be completely focused on their practice during that time.

The first thing you need to do when starting a yoga practice is learn to focus on the breath. By focusing on the breath, you will be able to be more present. As you move through each pose, allow your mind to wander as it naturally does in the moment, but bring it back to the breath. Focus on your breathing and you’ll find your mind will open and your body will start to relax. Try taking a few minutes out of your day and just focus on your breathing. Move from short breaths to longer, deeper breaths. See how that feels in your body, feel the changes in your muscles and joints. Really focus on how the change in breathing affects different parts of your body.

Another issue that always comes up is the poses. If you don’t feel like you’re a flexible person, yoga can be an intimidating activity. Trying to balance on your shoulders or your head can seem pretty impossible if you’re having a hard time simply sitting with your legs crossed. This is the vicious cycle that we fall into, we aren’t flexible so we don’t think we can even make an attempt at doing something that may help us become more flexible. The great thing about yoga is that there are poses and modifications for ALL LEVELS! If it’s your first class or if it is your 100th class, you CAN do yoga. If attempting to do your first downward facing dog hurts or feels uncomfortable, put your knees down. It’s okay! The goal of yoga isn’t to get into a specific pose, the goal is to create space, to release tension, and to open up your mind. Don’t judge yourself based on the person next to you in a yoga class, focus on yourself.

If going to a yoga studio is too intimidating, that’s okay too. There are so many great videos on YouTube or Yoga Social websites like DoYouYoga.com. They have series and single flow series. You can find pretty much any type of yoga routine you’re looking for, from the very basics to the most advanced!

So take a deep breath and dive in! You’ll never regret it!