How To Practice Vinyasa Yoga For Weight Loss

Vinyasa yoga is a dynamic and popular style of yoga that combines movements with breathing. It is an excellent kind of exercise for individuals who are looking to reduce weight, as it can help to increase strength and flexibility and burns calories. In this article, we will discuss how vinyasa yoga is better for weight loss.

Top Vinyasa Poses For Weight Loss:

Plank Pose:

The plank pose is a foundational pose in vinyasa yoga that helps in strengthening the core, arms, and legs. Start in a high plank position with your wrists beneath your shoulders and your feet hip-width apart to do the plank pose. Draw your shoulders away from your wars and engage your core. Hold for 5 to 10 breaths or longer if you can.

Chaturanga Dandasana:

A challenging pose that strengthens your upper body and tones the arms, shoulders, and chest is the chaturanga dandasana. To do this pose, start with a high plank position and drop your body towards the ground while keeping your elbows close to your sides. Also, keep your shoulders away from your ears and engage. Once you have held for a few breaths, push yourself back up to the high plank.

Downward Facing Dog:

A traditional yoga position that stretches and strengthens the entire body is a downward-facing dog. Start on your hands and knees with your hands shoulder-width apart and your knees hip-width apart to practice downward facing dog. Keep your arms and legs straight while lifting your hips up and back toward the ceiling. Stay in this position and hold for about 5 to 10 breaths.

Sun Salutation A:

Sun salutation A is a series of poses that are often practiced as a warm-up before vinyasa yoga classes. This movement pattern promotes endurance, flexibility, and strength. To do this, start in a mountain position and then move through a sequence of poses including forward fold, plank, chaturanga, upward facing dog, and downward facing dog.

Triangle Pose:

For developing leg strength and extending the hips and spine, you can try the triangle pose. Stand with your feet apart and your arms by your sides to do this pose. Turn your left foot in while rotating your right foot out. Raise your left arm to the sky while extending your right arm toward your right shin. Hold 5 to 10 breaths and then switch sides.

What Are The Advantages Of Practicing Vinyasa For Weight Loss?

Practicing vinyasa yoga from Yoga Teacher Training in India  has several advantages for weight loss. The following are some of the key benefits:

Burn calories: Vinyasa yoga is a vigorous and energizing form of exercise that can significantly increase your calorie expenditure. The continuous movement and flow of vinyasa yoga can raise your heart rate and speed up your metabolism, which will aid in fat-burning and weight loss.

Reduces stress and enhances mental health: Stress can be a major contributor to weight gain and difficulty in losing weight. Practicing vinyasa yoga daily can help reduce stress and improves mental health, which can support weight loss and overall health and well-being.


Practicing vinyasa yoga with the help of the yoga teacher training instructor is an effective way to lose weight as it helps in burning calories, increases metabolism, and builds strength and flexibility. Incorporating the above-mentioned poses into your yoga practice can help you to get a better life and improves your overall health.

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