It’s no secret that yoga is very healthy for you.
Not only does it provide a great workout, but it also helps to:
- Reduce stress
- Improve balance and flexibility
- Boost overall wellbeing
But can just 20 minutes of yoga per day really help you to lose weight?
In this blog post, we’ll explore this question and provide some tips on how to get started with a 20-minute yoga routine.
Is 20 minutes of yoga per day enough to lose weight?
Yes – but you MUST combine yoga with a nutrient-rich diet and healthy lifestyle (as we discuss here). By combining all 3, you can kickstart your metabolism and burn enough calories to reduce fat. However, we have a few strategies you should take.
How much weight can you lose?
A caloric deficiet of 500 per day will equal roughly 1 pound of weight loss per week.
The key here is to burn calories with yoga – while recalibrating your metabolism with nutrient-rich diet, proper circadian rhythm and lifestyle improvements.
But keep in mind – when it comes to losing weight, there is no one-size-fits-all approach.
Is yoga better than running, lifting or biking for losing weight?
It can be equally as effective – but you have to put effort into your practice.
It’s important to understand that no single exercise regimen is a one-size-fits-all for everyone when it comes to weight loss.
Keep in mind:
- Certain types are more physically demanding than others.
- Vinyasa or power yoga may be better suited for those trying to lose weight versus hatha or restorative.
- That’s because hatha and restorative are less intense but still beneficial styles if practiced regularly over time.
Additionally incorporating a mix of poses and movement helps increase heart rate and activate muscular engagement – two key components for calorie burning potentials with any form of physical activity.
How to fit 20 minutes into your busy schedule
If you’re short on time but still want to get in some yoga practice each day, there are plenty of ways to make it work!
Here’s an easy way to fit in 20 minutes of yoga each day:
- Break up your practice into smaller chunks throughout the day.
- For example, you could do 10 minutes in the morning before work and then 10 minutes in the evening before bed.
- This way you won’t feel overwhelmed trying to fit in a full hour or more all at once.
- Another option is doing short bursts throughout the day – 5 minutes here and there – whenever you have some extra time or need a break from work or school responsibilities.
Tips for beginners who are just starting out
If you’re new to yoga, don’t worry – anyone can do it! Here are a few tips for beginners who are looking to start their own 20 minute routine:
Start with basic poses such as downward dog and mountain pose before moving onto more complex ones like sun salutations or arm balances. This will help ensure that you don’t injure yourself while getting used to the movements associated with each pose.
Listen to your body
Pay attention to how your body feels during each pose so that you don’t overwork any one muscle group or push yourself too hard too soon.
Find a class near you
If possible, find a local class near you where an experienced teacher can guide you through each pose step-by-step and answer any questions that come up along the way.
Yoga poses that help burn fat and tone the body
There are certain poses that have been shown to help burn fat and tone the body more effectively than others. Here are a few poses that should be included in your daily practice:
Chair Pose (Utkatasana)
This standing pose helps strengthen your core muscles while also activating your legs and arms for toning benefits.
- To get into this pose, begin in Mountain Pose (Tadasana).
- From here, inhale as you raise your arms above your head with your palms facing each other.
- Exhale as you bend your knees until your thighs are parallel to the floor, keeping your core engaged throughout the movement.
- Make sure to keep your ribs lifted and draw your shoulder blades down the back.
- Hold this position for 30 seconds or more while taking long, deep breaths before releasing out of the pose.
Plank Pose (Kumbhakasana)
Plank pose works your core and helps burn calories fast.
- To get into Plank position, start by lying on your stomach with arms bent at a 90-degree angle next to your chest.
- Push yourself up onto your toes and straighten out both legs.
- Keep a flat back throughout the pose and hold it for 30 seconds or more while taking deep breaths in through the nose and out through the mouth.
- When finished, release back down onto the mat slowly to end this pose.
Warrior One (Virabhadrasana I)
This pose helps build strength while stretching out tight muscles.
- Stand with feet hip-width apart and turn one foot outward (so that it is perpendicular to the other foot which should remain pointing forward).
- Bend into a lunge on this leg as you reach both arms overhead with interlaced fingers as if reaching towards something far away from you.
- Make sure to keep both hips parallel throughout this pose while engaging all of those lower body muscles so they stay strong throughout it’s duration –
- Hold for around 30 seconds or more – depending on how comfortable you are in the posture itself.
- When ready to release out of Warrior One bring arms back down alongside your body before switching sides and repeating on opposite side if desired!
Cobra Pose (Bhujangasana)
Cobra helps open up chest muscles, while working your back muscles too.
- Lie face down on the floor then placing hands underneath shoulders.
- Lift your torso up off mat as much as possible without forcing anything here–keep lifting shoulders away from ears too!
- Hold for 10-15 seconds then slowly exhale & come back down onto mat one vertebrae at a time releasing any tension in upper body area afterwards if necessary.
Bridge Pose (Setu Bandha Sarvangasana)
Bridge tones glutes as well as back muscles for improved posture.
- Begin by lying flat on your back with knees bent & feet flat against ground.
- Inhale & slowly lift hips up towards ceiling pressing firmly into heels & opening chest area.
- Hold here for 10-20 seconds before slowly relaxing everything back down, finishing bridge pose once again!
Final thoughts on practicing yoga for 20 minutes/day to lose weight
In conclusion, yes – 20 minutes of daily yoga practice can absolutely help with weight loss.
However, you must combine yoga w/ other healthy habits like proper nutrition and hydration!
Of course, results will vary based on individual differences but regular yoga sessions will certainly give your body an overall toning effect while boosting mental clarity as well!