Yoga and Weight Loss


For some people, yoga is an exercise associated with relaxation, mental clarity, and retaining part of the body's energy. However, yoga also burns a lot of calories, reduces body fat, contributes to building body muscles, and promotes metabolism in general. Here we present some yoga positions that help reduce body fats and get rid of overweight freely and vigorously.

Before you start your yoga exercise, warm up* properly to prevent injury.

1. Plank with Arm/Leg Lift Exercise

It is one of the best exercises for getting rid of excess belly fat. From down dog position, roll out into plank. Reach your right arm forward and lift your left foot off the ground. Take 3 deep-breaths then repeat with your left arm and right foot. You can repeat this exercise 5–10 times per day to achieve the best results.

2. Utkatasana Pose

The Utkatasana Pose is one of the most important and effective yoga poses. Stand with your feet together, bend your knees and reach your arms high for at least 60 seconds. It could be painful at first, but with repetition the pain will go away. You can repeat this exercise 10 times per day, every 3 days. It will help you get rid of belly and hip fats.

3. High Lunge Pose

This exercise moves the muscles of the entire body, and particularly stretches the abdomen muscles. To start, bend one knee to form a right angle, stretch your second leg towards the back, and lift the heel off the ground. Raise your arms overhead while relaxing your shoulders. Take deep breaths and repeat the exercise on the other side.

4. Bridge Pose

It is one of the best yoga exercises that makes the entire body active. It stretches the chest, neck, and back muscles, and makes them more flexible. It also strengthens the back, abdomen, and legs; clears the mind, and alleviates stress and negative emotions.

Lie on your back with your knees bent, lifting your hips off the floor. Use your hands to support your back, or rest them on the ground extended toward the feet. Hold for 5-deep breaths before resting your back slowly to the floor. You can repeat this exercise as much as you can.

5. Twisted Chair Pose

This exercise makes you feel as if you are sitting on a twisted chair. Stand with your feet parallel to each other. Raise your arms above your head, without pressing your shoulders and bend your knees. Lower your arms and bring your palms together in prayer position at your chest. Twist your torso to the right. Bring your left elbow to the outside of your right thigh. Hold for 5-deep breaths, then repeat on the other side.


*Warming up is to prepare for physical exertion before stressing the muscles. The exercise includes, for example, jogging or walking for two minutes, lifting knees, or knee curls.


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