Yoga for beginners and weight loss at home

yoga exercises for weight loss

Yoga is a great way to relieve stress, keep your body in good shape and keep your figure in great shape. However, due to the pace of life and the price policy in fitness halls today, not everyone can afford to attend group classes, so let's talk about yoga classes for beginners at home, to lose weight, maintain harmony and strength of your muscles, and even increaselevel of awareness.

After all, if you do not have time, but you still want to have a beautiful, slender body, a flexible mind and peace of mind, there is one piece of advice for you - study at home. Yes, it will require more willpower than if you went to the gym and exercised under the supervision of a trainer, but the results will be sweeter. And you can achieve them in the following way.

Download video course for beginners

If you start yoga classes, you set yourself the goal of losing weight, and not becoming an outstanding yoga teacher and preaching the religious and philosophical teachings of India in order to help people know themselves. In this case, I recommend carefully starting your home individual yoga classes for beginners from the first steps of hatha yoga.

For example, you can download some video training course on Hatha yoga for beginners, such a video course will make it possible to understand how to do the exercises correctly and breathe at the same time. You can also see from the outside how graceful the movements of a person who devotes a lot of time and effort to yoga.

There are a lot of video courses on hatha yoga. After reviewing a few, you will realize that the differences between them mainly lie in the teachers themselves, their timbre of voice and the pace of training.

How to perform Asanas on your own?

The main exercises in hatha yoga are called asanas. Naturally, if you decide to do yoga on your own to lose weight and develop flexibility, then you need to learn how to perform Yoga Asanas on your own, you need to perform them smoothly concentrating on your feelings. Yoga classes should not cause pain.

You also need to watch your breathing. We inhale through the nose, exhale through the mouth. Breathing accompanies the entry and exit in the asana, changing body positions. When we exhale, we inhale; when we relax, we exhale.

When you first do asanas, your body may seem "wooden" to you. But don't be so hard on yourself. With each successive performance, you will get better and better, your body will gradually acquire softness and grace.

At the first classes, a beginner yoga needs to concentrate on the body and avoid any pain. But, if you have not avoided this, then you should moderate your ardor and reduce the load. Yoga is comfort and relaxation. Remember this.

How often and for how long should you do yoga?

Observe regularity. This advice will be given to you by any trainer who has been approached for help in losing weight through yoga. Regularity and intensity is the key to success. Do yoga to start about 3-5 times a week for 40-50 minutes.

It's great if you choose specific days and times for classes. So, the body will get used to it and at the time appointed for yoga it will require a load. Remember that it takes constant practice to be effective.

Stick to proper nutrition

Of course, it is best if you are at the first stage of yoga for weight loss without an experienced teacher or trainer, contact a nutritionist who will select the right nutrition for you. Everyone knows that some people lose weight from certain foods, while others, on the contrary, get better. Or at least read on our learning and self-development portal about the most useful foods.

For my part, I can say that for weight loss it is necessary to give up excessive amounts of sweet, fatty and fried foods. Drink a glass of water half an hour before eating. This will increase your metabolism and you will be able to eat less food. You can avoid feeling hungry by drinking a small amount of water or a ginger cocktail.

Ginger (yogic) slimming cocktail

To prepare a slimming cocktail and accelerate the effect of yoga, you will need: 1 lemon or lime, ginger root - 30 gr. , sugar or honey to taste, boiled water - 2 liters. Peel the ginger, cut into thin slices, pour 0. 5 liters of water and simmer for 3 minutes over low heat.

Let cool. Squeeze the juice from the lemon into a separate bowl. Strain the ginger broth and pour into a jug. Add freshly squeezed lemon juice, chilled water, sugar or honey to taste. In hot weather, you can add ice and garnish the cocktail with a sprig of mint.

Many yoga practitioners become vegetarians. It is not certain that you will be one of them. But when practicing asanas in sequences, we often find ourselves in positions where the head is lower than the abdomen. Meat dinner at the evening lesson will make itself felt with uncomfortable sensations: nausea, heaviness, spasms. Thus, on such days it is advised to give up meat.

It is especially necessary for beginners to start yoga on an empty stomach (at least an hour, and preferably a few after taking a medium or small amount of food). It is advisable not to drink while performing asanas.


To achieve results in yoga and for weight loss, you must certainly enjoy it. Since classes are held at home in a cozy environment, where no one disturbs you and there are no prying eyes, you can practice at your own pleasure without racing for records. You will be given the opportunity to strengthen your muscles gradually, not being distracted by the achievements of others, but rejoicing only in your own successes.

Before you start independent yoga classes at home, tell your loved ones about your decision. They should understand that you will need time for classes and, of course, a place of solitude. Teach them not to distract you from training, because practice requires concentration and full concentration on your sensations and feelings.

If you have young children, do the exercises while they sleep. For more relaxation and privacy, turn on relaxing music and enjoy communicating with your body. And at the same time, of course, do not bring discomfort to your loved ones with your activities.

Expected effect

Regular yoga classes will provide you with:

  • improved sense of balance;
  • increased flexibility;
  • increase in muscle endurance;
  • strengthening the muscles of the back;
  • correction of incorrect posture;
  • elimination of the causes of pain in the joints.

Well, and, of course, with proper nutrition and regular yoga training in order to lose weight, gain a slim figure and improve health, even beginners can quickly get rid of excess weight. A few months will be enough for you to feel positive changes, not only in your body, but also in your mind and even a sense of happiness from your life.