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Can You Lose Weight Doing Yoga?

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Bound side angle - Part 1

I used to do every kind of exercise you can think of. I ran, rolled on balls, kicked, boxed…but it wasn’t until I found yoga that I lost 40 pounds and totally transformed my body.

I can tell you that when it comes to weight loss and toning, yoga can be one of the best forms of exercise forms. Then again, it can also be one of the worst!

Many people don’t do the right kind of classes for calorie burning and end up seeing fewer results. This can make them give up on yoga as a way to whittle the middle as well as attain inner peace.

I’m a fan of getting the heart pumping wherever, whenever, so don’t think I’m knocking other workouts. But if you want to have your yoga, and torch calories too, you absolutely can.

Styles like Vinyasa, Power Yoga, Baptiste, Ashtanga and mine, Core Strength Vinyasa Yoga, all work the muscles into lean, mean, Zen machines.

Yoga can get the heart rate up for cardio health, but it also has the added benefit of amping up your metabolism all day (and night!), and frying fat 24-7.

To lose weight with yoga:

  • Eat healthfully and practice 60 minutes 4-5 times a week.
  • Look for a class that makes your larger muscle groups: (thighs, arms, abs, chest and back) feel fatigued but not useless, and lets you work up a sweat without being overwhelmed.
  • If you can breathe, and stay in alignment, you’re good…and bonus: you’ll look good too!

Here’s a pose I suggest for weight loss and whole body toning:

Bound Side Angle - Part 2

Side Angle Flow
Come into a wide stance, front toes facing forward and back toes at 45 degrees. Bend your right leg and take the right forearm onto the leg, or fingers to the floor outside the foot.

Inhale, stretch your left arm up and over your ear (see picture above).

Exhale, bend your left elbow and turn the palm away to touch the back of the hand behind your back. Look down to stretch the neck and round your back to tone the abs (see picture at right).

Repeat this flow 5-10 rounds, then come to standing and switch sides.

Click here to watch online weight-loss videos and whole classes from me!

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Comments (5)

  • Wow, you lost 40pounds? well one would've never thought you were once overweight :-) Thanks Sadie for rocking!!! xa.

  • sadie is exactly right! i too have lost 40lbs and i am in the best shape of my life! i do and instruct her core strength vinyasa style and you would be amazed at the results when we do it faithfully 4-5 times a week!
    great article sadie! you kick asana!!!

  • I really enjoy doing Namaste Yoga that airs on FitTV. I know it's not the most intense workout but I was wondering if you've heard of it and if it's the right kind of yoga for calorie burning.

  • hi sadie......
    i really like ur body.....and u also teach very welll....
    i have been doing ashtanga yoga for a while as i was over weight and i have improved a lot but still my lower body is not that toned .....and also i have cellulite....so tell me is there any way to cure cellulite on quads ,hamstrings,glutes and the back of hips......and also at the same time downsize it through yoga????
    plz help

  • The reason you will lose weight from yoga is not just for the calorie burning alone (although in this case, Ashtanga is the best, but because yoga will teach you to listen to your body more and become more in-tune...which in turn will naturally improve your eating habits as your body will tell you what it needs. You won't even have to think about it - much less time-consuming than dieting!

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