What is yoga?
Yoga originates from India and includes various styles, such as Hatha, Vinyasa, and Ashtanga, where the focus can be on strength, flexibility, or relaxation. It involves performing poses (asanas), controlling breathing (pranayama), and sometimes meditating to reduce stress and increase awareness.
How yoga improves health
- Physical health:
- Strength and flexibility: Poses like Plank and Downward Dog strengthen muscles and improve mobility, reducing the risk of injuries and improving posture.
- Better circulation: Movements and breathing stimulate blood flow, which can support heart and vascular health.
- Balance and coordination: Exercises like Tree Pose improve stability, especially for older individuals.
- Mental health:
- Stress reduction: Meditation and deep breathing lower cortisol levels, which can reduce anxiety and improve sleep quality.
- Focus: Mindfulness in yoga can increase concentration and emotional balance.
- Immune system and inflammation: Studies in 2025 show that regular yoga can reduce inflammatory markers, supporting the body’s defense against diseases.
Yoga and weight loss
Yoga can contribute to weight loss in several ways, although the effect varies depending on style and intensity:
- Calorie burning: Dynamic forms like Vinyasa or Power Yoga can burn 200–500 calories per hour, depending on intensity and body weight, helping to create a calorie deficit.
- Reduced stress eating: By lowering stress levels, yoga can reduce cravings for unhealthy food, a common obstacle to weight loss.
- Increased awareness: Yoga promotes mindful eating, where you eat more consciously and avoid overeating.
- Improved metabolism: Regular sessions can balance hormones like insulin and cortisol, facilitating fat burning.
- Muscle building: Strength poses increase muscle mass, which raises basal metabolism and burns more calories at rest.
Tips for using yoga for health and weight loss
- Frequency: Practice 3–5 times a week, with sessions lasting 30–60 minutes.
- Style: Start with calmer forms (e.g., Hatha) and transition to more intense ones (e.g., Ashtanga) for weight loss.
- Combine: Pair yoga with a balanced diet and possibly light cardio for the best results.
- Adapt: Consult an instructor or doctor if you have injuries or health conditions.
Limitations
Yoga is not a quick fix for weight loss compared to high-intensity training like running. Results depend on consistent practice and a holistic approach to lifestyle.
