Yoga is not a question of figure. And of course it should first and foremost serve to relax and enjoy the smooth movement.
But maybe you’ve asked yourself how the regular asanas actually affect your figure and whether you can twist them. This is exactly the question we are trying to answer with an expert.
Losing weight with Yoga
“In yoga, all you do is lie on the mat, make some downward facing dogs and then meditate, right?” I’m sure everyone who regularly attends a yoga class has heard that or something like it. That yoga is an absolute goal getter for mental health is now clear to almost everyone. However, most people are not aware that yoga can do much more than that, especially from a sporting point of view.
Movement teacher Sonia Tailor Bach explains here why yoga is also suitable for losing weight and makes the whole body really fit. She has developed a yoga program for the online training platform “Yogaeasy”, which aims to make you fit with the help of yoga.
Workout for the bikini figure
Can you lose weight with yoga?
Those who begin with yoga usually do not want to have a hardened body, but first of all want to find mental balance. If the great body follows the mind – all the better! But there are actually also Yoga classes that are specifically designed to challenge the body as well as the mind and bring it into shape.
This is possible above all through so-called high intensity units. Sonia Taylor Bach describes her yoga style as follows: “I teach an active-dynamic yoga style via Yogaeasy, paired with relaxing units, in order to go down again.” The workout consists of a pleasant mixture of Vinyasa Yoga, Calisthenics, Martial Arts and Mobility, a so-called High Intensity Yoga Flow, which really gets the circulation and fat burning going.
How and especially how fast can I lose weight with Yoga?
According to Taylor Bach there is no standard, every body is different. But, according to the teacher, “regularity pays off.” Those who stay on the ball and do the units regularly will quickly experience a sense of achievement and, above all, notice changes. And that on the whole body!
Healthy weight loss without yo-yo effect
“With regular yoga practice, awareness changes, this is the way to a healthy body and also the recipe for a lasting sense of well-being,” says the expert. “As a nice side effect, you also get a healthy, fit body.”
The 5 best yoga exercises for stomach, legs and bottom
Anyone who has ever been to a yoga class and flowed through the asanas knows how hard and exhausting a few “movements” can be. Sore muscles in the abdomen, thighs, calves and bottom included. But that’s a good thing, because it proves that yoga can be the perfect abdominal-leg-butt-workout. We have selected the 5 best yoga exercises for exactly these body regions for you:
1. the chair, “Utkatasana”
Power for thighs and bottom: The chair. © soul_studio / Shutterstock.com
There you go: Stand upright and kneel deeply and stretch arms above head. Keep back straight.
That’s the point: The chair demands not only the thighs, but also the bottom. The more horizontal the thighs, the more intensive the exercise becomes. Imagine that you really sit down on a chair – only without a chair, so that legs and bottom do all the work. Work that pays off for your muscles!
The best Yoga exercises for beginners
2. the warrior II “Virabhadrasana II “
There you go: Take a big step backwards with your left foot and turn your left foot slightly outwards so that your heel is on the ground. Bend the right knee until the thigh is horizontal. Now open the hip and shoulder to the left, the torso turns to the side. Extend the right arm forward at shoulder level, the left arm backward. The view goes forward. Press the outer edge of the left foot into the ground.
That’s the point: The Warrior II combines mental strength with full muscle power. The strict and determined look ahead allows the mind to focus absolutely. However, posture also demands maximum performance from the body: legs, core and arms are required.
3. the look-down dog, “Adho Mukha Shvanasana”
Strengthens arms and shoulders: The Looking Down Dog. © soul_studio / Shutterstock.com
There you go: From the four-footed position, place your hands shoulder-wide and stable, feet hip-wide. Release knees from floor and push pelvis far forward until arms and legs are extended, buttocks are the highest point. Relax your head and neck, lower your heels.
That’s the point: The looking down dog is not only great for taking a deep breath between the strenuous asanas, but also stretches the legs wonderfully. It also strengthens both shoulders and arms.
Yoga for strength athletes
4. the board, “Chaturanga Dandasana”
Strong for the core: the board. © soul_studio / Shutterstock.com
There you go: Push-up position, the toes are raised, the legs stretched so that the body forms a straight line. The hands are below the shoulders. Pull the shoulder blades together and pull the heels back. Hold.
That’s the point: Into the board it can glide perfectly directly from the dog down. If you hold the position longer, you not only train your legs and arms, but also strengthen your centre extremely. Abdominal muscles olé! If you want to encourage your Abs even more, you can alternate between lifting your legs.
5. the boat, “Navasana”
Stability for the hull: the boat. © soul_studio / Shutterstock.com
There you go: Sit down with knees bent and lean back with your upper body with your back straight so that your feet are slightly off the ground. Legs closed and arms extended horizontally. Stick out chest and keep balance.
That’s the point: Core, core, core! This boat is a real abdominal generator. If you keep the exercise for a long time or integrate it several times, you will soon be happy about beautifully defined abdominal muscles. Easy yoga, my ass – this is where you build up your muscles!
Belly-Leg-Flow – with Yoga to the desired figure
You’d rather not try this on your own? Like I said, there’s a new program at Yogaeasy called “Abdominal Leg Flow”. The 10-day program is not only meant to strengthen mentally, but also to make the body fit and thus help build up strength and endurance with the help of yoga exercises. Sonia Taylor Bach has developed the Flow and explains what is special about the program.
“Abdomen Legs Flow” is a High Intensity Yoga Flow that combines super-intensive yoga sequences with relaxation exercises. The Flow is very core-heavy and therefore perfectly suited to support the abdominal muscles.
Asanas are strung together in a flow for between 15 and 30 minutes. Between the stress phases, there are then repeated recovery and relaxation phases. A workout for the head and body.
Taylor Bach recommends prior experience with Vinyasa Yoga and “Health and Patience” for the program. Because: Some movements deviate from classical, more conventional yoga and are therefore perhaps unusual. In general, the yoga teacher advises you to always go as far as you can. And not to be so hard on yourself!
Who shouldn’t do abdominal-leg-flow?
The program is suitable for all healthy people without physical limitations. Important exception: pregnant women. “Since the program is very core-heavy, I recommend other yoga programs to pregnant women.” Otherwise, the program can be performed by anyone who does not have any health restrictions or injuries such as acute knee problems or herniated discs.
3 “Abdomen Legs Flow”- exercises to imitate
That’s what gives you abs power! © Yogaeasy
Move 1: Keep your arms horizontal and then lift the sacrum. Hold for 8 breaths and push the legs apart. This will strengthen the straight abdominal muscles.
Strengthens legs and buttocks! © Yogaeasy
Move 2: This exercise is almost like Hanumanasana, the balancing act. Here you practice this asana modified and only go in 50 percent. This strengthens your leg and buttock muscles, which are stretched at the same time. Important: Stretch your wrists afterwards!
Great for the oblique abs! © Yogaeasy
Move 3: This exercise activates the oblique abdominal muscles. The lateral muscles are strengthened by pushing the arms sideways past the outstretched leg and lifting the shoulder area completely.
Here you can find’s to the stomach, legs, flow program
Of course, yoga still primarily serves to relax and move the body. But it is also possible to get the body in better shape through special exercises. If that is your goal, give it a try!