Yoga, as a religion, has always been a debatable topic. Another debatable topic is whether yoga descended from religion or transformed into spirituality. To consider if yoga is a secular activity has always been a confusing part. 

When we look around the world at those who have adopted yoga and practice yoga daily, there seems to be a built-in contradiction. On the one hand, mainly in western countries, secular institutions across the world have been practicing yoga. On the other hand, the yogis practice religion, spirituality, mysticism, and yoga.

The answer is almost simple. Despite some similarities, yoga is not a religion. Yoga can not be considered to be a religion. It is a way of life which in some way, can remind us of religion. Yoga shares many common things with different religions, such as personal contemplation, satisfaction, finding a deeper meaning of life, and seeking personal peace. In contrary to religions, Yoga has no direct or bound rules and regulations that you have to follow as in particular religions.

There is no reward and punishment in yoga, and there is no divine authority that oversees and punishes you if you have acted in violation of the rules or rewarded you if you have acted according to the laws of religion. Also, in yoga, there is no form of ritual or worship towards a transcendental entity.

Yoga is a physical and spiritual exercise designed to bring the practitioner to spiritual development. This spiritual growth is a unification between self-consciousness and spirituality. A state in which the senses are concentrated in the practitioner’s personal experience without being disturbed by external simulations, and there are no distracting thoughts.

Yoga is one of the best exercises performed across the world. It should be practiced positively. It is about discipline and ethics that increase the value of life. It helps to attain a mindful life. Yoga helps to boost calm and steady living. Not only is it beneficial for your mental well-being, but also your physical well-being. Yoga is one of those practices which can take you by surprise.

What religion is yoga associated with?

Yoga is associated with Hinduism and Buddhismץ. Many spiritual leaders believe that yoga finds its root in Hinduism. Different yoga schools and the goals are practiced via different religions like Hinduism, Jainism, and Buddhism. Yoga, however, finds its origin in one of the Hindu philosophical traditions’ six astika schools.

Is yoga based on Buddhist or Hindu?

Yoga is found in the Vedic and Hindu schools of thought and practices. The Yoga system was originated by Hiranyagarbha, the one who is the form of Vedic Sun. 

The origin of yoga is found in Rigveda. But, what’s more, convenience is very controversial. Lord Shiva is hailed as the greatest of Yogis or Adi Yodi. Classical yoga and yoga of Buddhism are very different. The teachings for both vary on a significant aspect. The Yoga sutras find their place in Buddhism as well.

Yoga and Buddhism are considered to be meditation practices that follow the path of Karma and rebirth. It helps to bring about the concept of consciousness. Yoga in Hinduism and Buddhism follows the principle of Truth or natural law. The Sharma’s include the law of Karma and bring the unity of sentiments.

Although they follow the same principles, there’s a huge difference for both on philosophical levels. The basic ethics and values of yoga in Buddhism and Hinduism remain the same: to attain inner peace and meet divine power.

is yoga a religion or exercise

Do yogis believe in God?

God plays an important role in yoga. But more than God, yoga believes in the existence of a supreme being. Yoga doesn’t follow the general principle but is rather focused on practical philosophy. 

Yoga, being a practical approach, teaches us to take responsibility for our own actions. Our general belief in God is very different from that of the belief in God in Yoga.

The main aim of yoga is to achieve freedom from the bondage of our personality. Hence, God in Yoga stands on a very high pedestal and is a part of perfect consciousness.

Yogis do believe in God, but only with the medium of achieving freedom from the bondages. Yoga Sutra by Patanjali is the main Yoga book. This book brings forth the concept of mind and modification. Unlike us who believe that God is a supreme being, Yogis believe that Truth is the only God and that God is indescribable and infinite. Yogis do not believe in the form of God, but the supreme being who brings power.

According to Yogis, we can meet and understand God fully only if our heart is pure and free of sinful thoughts. Our higher intellectual understanding plays an important role in making us close to God. Even Patanjali is cautious while discussing God in his book. His book mentions that God’s concept is omniscience that is free from various Karmas. Indeed, God is hailed as the primary spiritual teacher.

Hence, it can be concluded that Yogis do believe in God, but only as a Being who is the Ultimate or Supreme Truth. It is because of the existence of God that everything else in the world exists. However, Yogis fail to capture the totality of God’s consciousness.

What religion does not allow yoga?

As we wrote before, Yoga is a mindful practice to attain spiritual growth. It also helps in your mental and physical growth. 

Still, Yoga is prohibited in some particular religions. The Church prohibits the practice of yoga. Since yoga is considered to be related to Hinduism and Buddhism, it is not allowed in Christianity, Islam, and Judaism. Hence, most followers of these religions do not practice yoga. However, times are changing, and many Christian people have started doing yoga.

On the other hand, many churches in the UK do not provide their halls for conducting yoga sessions. But ever since the world saw the benefits of yoga, they became more flexible and embraced the practice too for their own growth.

Is yoga against any religion?

Yoga, according to Yogis, is a way of life. It only teaches you what you should accept and what you should reject. It is not a religion and does not abstain anyone from practicing their own religion. Hence yoga, in no way, is against any religion.

Is yoga against the catholic religion?

Yoga does not challenge the beliefs of the Church. Yoga is a straightforward practice that allows one to follow a healthy life. It is not against any religion, as mentioned earlier. Similarly, yoga is not against the Catholic religion, either.

What is the principal conflict between yoga and Christianity (or any other religion)?

There has always been a conflict between yoga and Christianity because of yoga’s origins. Many Christian leaders believe that yoga is related to Hinduism. Hence, they denounce the practice of yoga. 

Yoga is often referred to in the concept of East Asian religions. People in East Asian countries and worldwide have been practicing yoga as a meditation to attain spiritual unity with God and nature, mostly the ‘divine-self.’

However, according to the Bible, we should meditate only in God’s name and that we can never be divine in ourselves. As per the concept of the Bible, God and nature can’t be one. God is the supreme being. If we practice yoga, we tend to make nature and God one, which is not permitted.

God is the creator, and nature is His creation. As per Christianity, the creator is to be worshipped and not his creation.

Many Christian people who practice yoga only practice the unique stretches. Christian people do it for physical exercise and do not follow the Eastern beliefs embedded in yoga.

Yoga and Hinduism

Hinduism has six main schools of thought or Darshana: Samkhya, Nyaya, Mimamsa, Vedanta, Vaisheshika, and Yoga. These six orthodox schools tend to form the core of Hinduism. These orthodox schools are gained from the Vedas and all the Hindu concepts.

According to Hinduism, Yoga’s main goal is to become one with God and nature. The word yoga is derived from the Sanskrit word, ‘yuj,’ which means to unite.

Many Hindu textbooks, such as the Vedas and Upanishads, discuss yoga to control senses. Yoga finds a mention even in the holy Hindu textbook, Bhagavad Gita. Dhyana yoga is the most followed form of yoga because it is commonly understood by everyone today.

is yoga against my religion

Yoga and Buddhism

The main goal of Buddhism and Yoga is to achieve enlightenment. More than the differences, Buddhism and Yoga share a lot of similarities. Both focus on increasing concentration and staying away from the path of fragmentation of thoughts and distractions. 

Yogic and Buddhist schools believe that one can only be enlightened if they are free from the dualistic mindset. Compassion forms the main impact of Buddhism and Yoga. The enlightened state helps one realize that they are one with nature, God, and with themselves. All these conscious realizations of Yoga and Buddhism makes everything so clear that all delusions disappear.

According to Yoga and Buddhism, suffering exists globally, and it is also straightforward to get over it. Buddhist gurus and yogis have practiced meditation since ancient times to achieve ’emptiness’ or complete freedom from these worldly sufferings.

Does doing yoga make you a Hindu or Buddhist practitioner?

Yoga is an inclusive term, which is why many face difficulties in recognizing it. Yoga is a spiritual practice, and anyone from any religion is free to practice yoga. Doing yoga and its asanas will not make you a Buddhist or a Hindu. However, many Islamic and Christian people refrain from practicing it.


So to the question, if yoga is religion, the answer is straightforward. It is not a religion but a way of life. Yoga is more of a science that makes you conscious about your mind and body relationship. Practicing and doing yoga will only make you a better version of yourself and not alter your religion.

Yoga is beneficial for spiritual, mental, and physical development. However, one of the most commonly asked questions is, “can yoga help you lose weight?”

Practicing yoga daily can play an essential role in making you the best version of yourself. Yoga does help you lose weight because there are several active poses that you need to practice.

Compared to the gym’s rigorous physical exercises, yoga’s gentle poses can help you lose weight effectively. Different experts have different views regarding yoga and weight loss.

Does hot yoga help you lose weight?

Yoga is already trendy for weight loss. But hot yoga is made of different yoga types. Some of the popular hot yoga poses include Baptiste yoga, Bikram Yoga, Barkan, and so much more. Hot yoga refers to the practice of performing yoga in a hot environment. 

Yoga leads to sweating. Thus, practicing yoga in a hot environment or higher temperature can make things intense. You will sweat more because of the increased heart rate. This will bring about more calorie burn during the course of the workout. As a result, you will burn even more than your general workout schedule. Hence, hot yoga helps you lose weight faster.

How can yoga help you lose weight?

Yoga helps to lose weight healthily. However, yoga for weight loss has always been a topic for debate. Many experts believe that yoga alone cannot have a significant impact on weight loss. They believe that it has to be yoga with healthy eating and a proper lifestyle that can promote weight loss.

Eating healthy and doing yoga keeps your body and mind healthy. Yoga is beneficial for improving mindfulness, and it’s a positive impact on the body. When you start practicing yoga, you gradually start to change your way of life, and one of the main aspects is eating. You become more aware of the food you put into your body and avoid fatty and sweet foods that are the main causes of obesity.

Weight loss is helpful only when you exercise and eat healthily. Hence, yoga can help to meet both needs. Yoga poses to strengthen your flexibility and offer various benefits like better flexibility, balanced metabolism, improved cardiovascular health, stress reduction, and weight management.

Stress can have negative impacts on your body and mind. It can make you prone to pain. In many instances, stress is also the main reason for unhealthy weight gain. Yoga, on the other hand, can help to manage stress. Yoga has physical benefits, along with stress management. If you are less stressed, you will eventually not gain those unhealthy fats.

Does yoga change your body shape?

The answer is yes. Yoga can help you change your body shape. When you practice yoga regularly, it plays an important role in reducing extra unhealthy fat, toning muscles, and building flexibility. 

A combination of physical activity and proper eating inevitably leads to a positive change in body structure and makes it leaner, more flexible, stronger, and of course, healthier. The clear advantage of yoga over other exercises is its effect on both the mind and the body, which can lead to faster results.

If you are tired of your body looking fat and unattractive, you can dive into the world of yoga. When you start doing yoga, you will notice many changes in your body. However, the impact of yoga on your body will vary depending on the intensity and effort you put into it.

If you want to proceed healthily, you should start with a healthy physical transformation. Yoga boosts fat loss and builds flexibility in the body.

Once you practice these, you will get a lean-looking beautiful body in a relatively short period. It would help if you had proper and right expectations regarding weight loss with yoga. Your yoga journey to lose weight will help you become a better version of your mental and emotional selves. Although it may take time, you should stay focused. Once you adopt this lifestyle, there’s no going back.

Can yoga help you lose belly fat?

None of us like those stubborn belly fat. If you are one of those and have those unhealthy fats around your belly, Yoga can be a great method to get rid of it. Although there are several workouts, yoga is one of the most trusted solutions for getting rid of extra body fat due to the double mental and physical impact.

Yoga poses help to strengthen the core muscles. Moreover, unlike those workout exercises, you don’t need to push yourself too hard to eliminate those unhealthy belly fats. Some of the healthy and easy yoga poses that can help you lose belly fat include.

  • Bhujasana or Cobra Pose
  • Dhanurasana or Bow Pose
  • Naukasana or Boat Pose
  • Ustrasana or Camel Pose
  • Kumbhakasana or Plank

Can you get toned from yoga?

All of us loved toned bodies, and thankfully these are very much achievable due to yoga. If you’re looking for an answer for yoga can help you lose weight, let us tell you, not only does it help you lose weight, but it also helps to tone every muscle of your body.

If flashing out abs is something that has been on your list for a long, take some time, eat healthily, and practice this yoga poses daily. You may not get the results immediately, but you can lose weight in no time if you are determined and focused. Different yoga poses are beneficial for burning up unwanted calories and fat. The rapid burning of fat and calories brings about more visibility of muscles.

Some of the best yoga poses to get a toned body include.

  • Bridge pose or setu bandha sarvangasana
  • Plank pose or phalakasana
  • Four-limmed staff pose or chaturanga dandasana
  • Chair pose or utkatsana
  • Side plank pose or vasisthasana

Yoga Types and Weight Loss

People in East Asian countries like Nepal, India, and China use different yoga techniques to maintain their weight balanced. What is more fascinating is the fact that India hosts an annual yoga festival. Uttarakhand in the north and Kerala in the South is the home for such yoga festivals. People from all over the world visit India during the world yoga day festival.

The tradition of yoga and meditation has been in these countries for thousands of years. According to our knowledge today, yoga was first developed in India. There are different types of yoga, and any yoga method can help you lose weight as part of a holistic and conscious way of life that treats the physical part of yoga as a complement to the spiritual part. What works the best for you completely depends on your state of mind, physique and built.

Does Bikram yoga help you lose weight?

Bikram yoga can help to burn around 500 to 1000 calories per session. Bikram yoga’s signature pose or the twenty-six postures actually contribute to breaking down the stubborn fat. It helps get rid of lumpy thighs and buttocks.

Bikram hot yoga is far more effective for losing weight. This yoga type can be a great way to strengthen your system and provide you with all the benefits you need. If you are focused and continue to practice, you will notice the changes in no time. Furthermore, Bikram yoga can also play an important role in building up the flexibility of the body.

Does prenatal yoga help you lose weight?

Yoga is one of the best ways to stay active. During your pregnancy period, a lot of movements are restricted to women. This eventually results in unhealthy weight gain. While this may appear effective, not a lot of people are comfortable with the weight gain.

Weight gain is a natural process of pregnancy. If you do not want to gain excessive weight, one of the best ways to stay active is to practice prenatal yoga. As a result, you will be able to manage weight gain. Furthermore, prenatal yoga is also known for enhancing mood and relieving stress. It provides proper sleep, thereby contributing to a healthy lifestyle. A healthy lifestyle is known to keep excess weight in check.

Can yoga help you lose weight after pregnancy?

If you’re wondering, can yoga help you lose weight after pregnancy? The answer is Yes. Delivery can lead to unhealthy or excessive weight gain. This is one common phenomenon every woman experiences after childbirth. 

Shedding off those extra kilos after childbirth can be hard, but it is not impossible. Yoga is one of the most effective ways of losing weight. Besides burning fat and calories, it also helps to tone down the sagged muscles across the belly area. Nonetheless, you shouldn’t be involved in any stressful yoga pose after delivery. Yoga exercises like wheel pose and half wheel pose can pose extra pressure on the belly, causing harm.

Does yoga with Adriene help you lose weight?

Yoga with Adriene can surely have significant results in your weight-loss journey. Many East Asian people have been following yoga with Adriene to get rid of those extra kilos. Practicing yoga postures daily can help to improve your vitality. As a result, you will be back to your desired shape in no time.

Does Vinyasa flow yoga help you lose weight?

Vinyasa yoga involves practicing tough poses while maintaining your breath. These moves need excessive core strength. Some of the common vinyasa flow yoga styles that may help balance postures and bring about weight loss results include push-up-style Chaturanga, Warrior Poses, Balancing Poses, and Crescent Lunge.

Vinyasa flow yoga doesn’t make you bulk up, but it surely has an important role in strengthening your core muscles. Two days of strength training combined with 150-300 minutes of physical activity can surely help you lose weight.

Ashtanga Vinyasa yoga helps to build muscles and lose weight. As your muscles increase, the calories burn as well, thereby leading to a stable body function. You can also add extra days of strength training for better results.

Can beginners yoga help you lose weight?

Yoga for beginners is meant for developing a healthy lifestyle. However, you can also get extra benefits, such as weight loss. If you want faster results, you should combine beginner yoga with the calorie-burning cardio session. 

The beginner yoga poses are very simple to practice. If you have no prior experience in yoga, you can surely follow these. However, beginner’s yoga may have slow results. There are several videos on the internet, and various articles that will guide you through the right beginner poses for losing weight.

Do yoga classes help you lose weight?

Even when you practice yoga at home, you can lose weight in no time. However, if you aren’t sure about the postures, you can join yoga classes. The experts at yoga classes are trained professionals who can help you lose weight. 

These professionals know the different types of yoga that can help you burn more calories. Moreover, in a yoga class, you have a fixed schedule that can help you lose weight in no time. If you don’t want to practice yoga at home, you can join a yoga class for faster weight loss results.

Which type of yoga is best for weight loss?

There is no specific yoga type that is considered to be the best. There are different types of yoga, each of which can cater to your needs accordingly. What suits you the most will be the method that keeps you engaged and make you stay motivated and consistent. Besides, make sure to choose one according to your height and weight.

Which yoga poses help you lose weight?

Yoga may not bring out immediate results for weight loss. Yoga poses are meant to increase flexibility and concentration. These are also responsible for toning the muscles. If you get used to the poses, you will be able to lose weight easily.

Some of the effective yoga poses (on top of the above) that can help you lose weight include.

Chaturanga dandasana or Plank Pose

Apart from toning the thighs and shoulders, this pose also helps to strengthen your concentration. It would be best if you considered staying in that pose for a long time to get better results. However, a few minutes of Virabhadrasana can also help to achieve effective results.

Chaturanga dandasana

This is one of the best poses to strengthen your core. Although it appears simple, it can help to strengthen your abdominal muscles.

Adho Mukha Svanasana or Downward Dog Pose

This pose targets your entire body. It targets specific muscles and helps you strengthen the arms, hamstrings, back, and muscles. You should stay in the position for some time and concentrate on breathing. It is beneficial for losing extra fat from the hamstring and belly while improving blood circulation throughout the body.

Surya Namaskar or Sun Salutation

This is one of the most popular yoga poses. The Sun Salutation has many benefits such as balancing metabolism, improving digestive functions of the body, and strengthening arms and waist. Surya Namaskar is beneficial for your overall weight loss procedure.

How much weight can you lose in a month with yoga?

How much weight you lose in a month with yoga completely depends on the intensity and time. If you practice yoga poses diligently, you can lose around 1-2 kgs per month. However, you should maintain consistency and practice yoga for around 120 minutes each day for a month to gain the results. But, if you want the results to stay, you will need to stick by the rules and keep on practicing.

Is yoga alone enough exercise?

Whether yoga alone is enough as an exercise completely depends on the results, you want to achieve. If you are looking forward to achieving mindfulness and a physically fit body, yoga is enough exercise. However, yoga alone as an exercise might not be effective if you want to lose weight. If you want to shed off those extra kilos, you should follow a healthy diet too.

Is 20 minutes of yoga a day enough?

Yoga is meant to burn fat to bring about effective weight loss results. It would help if you practiced yoga daily to gain proper balance over your body. A proper body balance can also help to maintain overall body weight.

If you want fast and effective weight loss results, you should practice yoga for more than a day per day. One small study showed that 20 minutes of yoga could help to strengthen focus and memory. So, if you are looking forward to enhancing your concentration, 20 minutes of yoga may be enough. But, if you want to lose weight, 20 minutes of yoga might not be enough.

How many days a week should I do yoga?

If you want to lose weight, you should go for 3 to 6 sessions of yoga a week for at least one hour each day. But it completely depends on how much weight you want to lose. You should give your body a rest of at least one day each week to help it regenerate and restore, thereby keeping out the risk of burnout.


If you want to lose weight, you need to commit to yourself. Initially, it may be hard, but small changes will make the efforts worthwhile.

As you practice, you will be able to build awareness. Make sure to stick to a healthy lifestyle. How much weight you lose completely depends on your efforts. You will get positive results. So, stick to it.

Yoga Nidra for sleep or yogic sleep can play an important role in your life quality. If you are tired yet can’t fall asleep, you should practice Yoga Nidra for sleep. The benefits have been proven by many over the course of years.

You need to follow a specific pattern of breathing so that you can get proper relaxation responses. These relaxation responses help to trigger balance in the body, thereby understanding the body’s sympathetic and parasympathetic responses.

What is Yoga Nidra?

Yoga Nidra, also known as yogic sleep, is a guided meditation technique that helps you fall asleep peacefully. It is a state of complete relaxation of the body. However, the practitioner is fully aware of the instructions given to him.

The main goal of yoga Nidra and meditation is the same, and that is to attain complete consciousness or samadhi. It is mostly a conscious stage between sleeping and waking up. Yoga Nidra is an ancient Indian technique. Although most popular in the East Asian cultures, this practice has now spread to the West. This practice is being implied to the US military soldiers to help them recover from any severe post-traumatic stress disorder.

Does Yoga Nidra really work?

As stated earlier, yoga Nidra for sleep is a conscious state between sleeping and waking up. The practitioner of yoga Nidra is fully aware of what’s going on in his or her surroundings. They are completely aware of all the instructions being given to them. Yoga Nidra, however, is different from meditation and requires one to be extremely focused.

It is regarded to be the best mode of relaxation while maintaining consciousness. In dreaming, one is only aware of what is going on in his dream environment and not reality. Yoga Nidra is not just an ancient practice but a proven science.

There have been several types of research across Yoga Nidra, and the conclusions drawn from it suggest that it reduces anxiety and improves sleep quality. Yoga Nidra can also play an important role in treating or reducing PTSD symptoms. Practicing yoga Nidra for thirty minutes is as helpful as getting 3 hours of conscious sleeping.

Is yoga Nidra hypnosis?

The answer is no. Yoga Nidra and Hypnosis are a completely different methodologies with different goals. Yoga Nidra is one great practice that runs in the same line as hypnosis. It works best to control mind and body methods, thereby allowing healing and psychotherapy. This holistic technique is somewhat similar to hypnosis but it’s not hypnosis and there are significant differences between both methods. 

Yoga Nidra is a systematic way to relax your body and get over various psychological disorders. It has a positive impact on your health, thereby helping you become the Master of your own mind.

In Yoga Nidra, while the person is asleep, the brain is awake. The brain is conscious enough to receive signals from the guide. In hypnosis, the brain is in a complete shutdown state and remembers the past’s deeds. Hence, it is necessary to understand the difference between the two before indulging in any one of them.

Yoga Nidra is a sattvic condition, and hypnosis is a tamasic condition. In hypnosis, the brain is conscious, but this consciousness is limited to a minimal area. In Yoga Nidra, the spectrum of consciousness is very vast. The brain is in constant touch and receives signals from the brain.

The main aim of Yoga Nidra is to make the mind’s consciousness reach as far as one can take it. In Yoga Nidra, the mind’s consciousness is active, but in hypnosis, the mind’s consciousness is suppressed.

What is the difference between Yoga Nidra and meditation?

Yoga Nidra and meditation may have the same goal, but the benefits are significantly different from each other. Some of the common differences between yoga Nidra for sleep and meditation include the following.


Traditional meditation needs to be practiced in a seating position, while Yoga Nidra requires a specific posture for practicing, and that is Shavasana. You are asked to lie down on the back with many comfortable items to support you. Since your body is in a state of complete stillness, you can enhance your inner experience. This position is also very suitable for those who suffer from lower back pain. 

What are the benefits of yoga Nidra

Know the layers of self

Traditional meditation is practiced in a waking state, thereby helping you understand your brain in a better way. 

On the other hand, Yoga Nidra helps to understand yourself’ deeper layers since it is the state of complete consciousness. It helps you understand things that you may not realize in the asleep state. Yoga Nidra is a far more effective way of understanding self-using the five koshas. In Yoga Nidra, one is made to undergo each layer, and as we pass, we become more aware of it.

Guided practice

In traditional meditation, you need to focus on your breath and the mantra. It is more of a self-guided practice. As soon as we lose track, we need to come back to our real selves.

On the other hand, yoga Nidra is a voice-guided practice. The guide will give instructions so that the practitioner is connected to the outer world while exploring the inner self.

What are the benefits of Yoga Nidra?

Yogic sleep can have a huge impact on the body’s relaxation response. Some of the prominent benefits of yoga Nidra include the following.

1. Reduces insomnia

Yoga Nidra for sleep is extremely beneficial for those who are suffering from insomnia. Depression, burnout, and a weak immune system can hamper sleep quality. 

Yoga Nidra, however, contributes to the wavelengths of mind, thereby helping you fall asleep. You get the opportunity to power up your brain. It helps to understand the sympathetic and parasympathetic responses of the brain, thereby helping you fall asleep.

2. Release tension

When practitioners become completely aware of their own body sensations, they can become aware of all worries and stress that irks them. Research has shown that yoga Nidra can help regulate the emotional self, thereby lowering stress and anxiety. It also plays an important role in enhancing the quality of life and promotes well-being.

Yoga Nidra is not only beneficial for mental relaxation but also physical reasons. Rather than a complete sleep, sleepless sleep will be more beneficial. Yoga Nidra is a short trip to the consciousness of the inner self.

3. Connect with yourself

We have to become the Master of our mind to ensure we follow a healthy and good lifestyle. The yoga Nidra classes are a safe space to connect with personal space.

Practicing yoga Nidra can make you more flexible, thereby helping you learn more. It acts as your path to complete freedom, away from any physical stress. The instruction will provide clear instructions. Yoga Nidra for sleep is not easy, but it is totally worth it, especially if you are trying to heal from any trauma.

Practice yoga Nidra, and connect with yourself while letting go of all the boundaries that hold you back.

Moreover, you also get the opportunity to detach yourself from worrisome thoughts. It throws you in a deep state of testing, thereby helping you analyze mindfulness. Practicing yoga Nidra for thirty to forty-five minutes a day is enough to gain all advantages.

4. Have a free life

Yoga Nidra can have a huge positive impact on your lifestyle. It sets you free from any boundaries and problems. When you are aware of yourself, there are very few chances to have any problems with the outer world. Yoga Nidra actually helps to boost harmony with yourself.

It enables you to connect with yourself, maintain a work-life balance, and achieve healthy peace of mind. If there’s anything that has been tiring or worrying you for long, you should let go of it by practicing yoga Nidra for sleep.

How can Yoga Nidra help your sleep?

Yoga Nidra needs to be performed accurately to get the benefits. This form of guided meditation can feel like sleeping as it helps to achieve the deepest state of relaxation and maintain consciousness. 

Many people suffering from issues like anxiety and stress can face several negative emotions. This hampers daily life and surroundings. On the other hand, practicing yoga Nidra can help to relax your body and mind. It cuts out the negative impact of depression and stress.

Yoga Nidra a day helps to achieve proper sleep by encouraging the restorative sleep state. Since the body’s physical, mental, and emotional state is balanced, practitioners can have a peaceful sleep at sleeping hours. Practicing yoga Nidra has an important role in getting over racing thoughts.

What happens if you fall asleep during Yoga Nidra?

Yoga Nidra is practiced to stay alert in your mind. However, if you are a beginner, there might be instances when you fall asleep before becoming alert.

Since it is a guided practice, it is common for you to lose track as you fall asleep. However, staying consistent will only help you master the art of staying alert.

Is Yoga Nidra better than sleep?

In most ways, yes. 

Yoga Nidra is far more beneficial than sleep because it has physical benefits and psychological as well. Yoga Nidra has been proven beneficial for getting over PTSD (Post-traumatic stress disorder), anxiety, and depression. On the physical front, yoga Nidra is beneficial for improving life quality while maintaining the body’s proper cholesterol level.

Moreover, the guides believe that an hour of yoga Nidra is as beneficial as three hours of sleep. So, you get more benefits from yoga Nidra and that too in a short period.

Can Yoga Nidra help to reduce anxiety?

Several studies have shown the advantage of Yoga Nidra over psychological problems such as depression and anxiety. When practicing yoga Nidra, one becomes completely aware of the inner self.

When one connects with themselves, they eventually turn out to become the Master of their own minds. The faster you become the Master of your mind, the easier it is for you to stay focused and reap off the benefits. Furthermore, when you become the Master of your mind, you can control your thoughts and actions, thereby helping yourself to get over anxiety.

What are yoga nidra scripts?

There’s a constant fluctuation between introversion and extroversion in Yoga Nidra. Practicing Yoga Nidra helps to stabilize the thoughts while understanding oneself thoroughly.

The yoga Nidra usually follows a set of instructions or scripts to guide you through the process. The Yoga Nidra scripts aim to help you achieve a calm mind to fall asleep like a baby.

Examples of Yoga Nidra scripts

The yogic gurus or instructors follow particular scripts to fall asleep. Some of the examples of Yoga Nidra scripts include

  • Set-Up

You should begin the yoga script in a comfortable environment and ask the practitioner to lie in a completely relaxed position.

  • Breathing

You should instruct them to breathe properly as if you are blowing out a balloon.

  • Progressive muscle relaxation

Ask the practitioners to relax by squeezing and relaxing the muscles of the body. While relaxing, the practitioner should focus on each muscle turn and tighten it as much as they can before releasing the pressure.

  • Counting breaths

As soon as you start, it would help if you asked the practitioners to count the breath. It would help if you asked them to count backward from 40 to 1. If they lose track, they should count backward again. It is necessary to connect with the mind to get maximum advantages.

  • Become aware

Guide the practitioners to become aware of their bodies. They should take a break at each part and name it to know where they are. Becoming aware of the body plays an important role in helping you love yourself.

  • Expand the light

Now that you have helped the practitioner know their physical being, it is time to let them know their inner being. You should make them realize all the wonderful things that go around them and all the people who love them.

  • Closing breath

Now ask them to breathe gradually so that they can come out of the state and relax. You should offer instructions like ‘you are wonderful, and the world needs your positivity.’ Words of kindness seem to do wonders and would help the person feel better about themselves.

Yoga Nidra for Sleep meditation

To practice yoga Nidra for sleep, you should lie on your back in a comfortable position. You can also keep comfortable items such as blankets to keep yourself warm or anything extra that might be potential support. You will stay in that position for at least 30 minutes, so you need to maintain it.

It would help if you bestowed the Sankalpa or intention to practice yoga Nidra for sleep. Once you become aware of your inner and exterior sensations, you will be guided into a state of deep rest. Many people suggest that they have also experienced a sight of light while in the process. As you go deeper into the process, you become more aware of the brain sensations.

In the end, you will experience positivity and will be brought back to reality. Your awareness will be equivalent to your understanding. It would help if you ended the yoga Nidra for sleep in a seated space to honor the space you created for a peaceful rest.

Are there Yoga Nidra side effects?

Yoga Nidra for sleep is extremely beneficial, but there are certain pitfalls one needs to take care of. Yoga Nidra side effects tend to harm the beginners more than anyone else.

Some of these include the following.

Falling sleep: Beginners will usually find it hard not to fall asleep. But it is essential to stay awake and aware of practicing yoga Nidra at its best.

Losing concentration: Initially, it may not be easy, but it is extremely crucial. Our minds are very much flexible to move away from the concentration state. When our minds try to wonder, it is our responsibility to bring it back.

Overdoing it: While yoga meditation is beneficial, introverts shouldn’t overdo it. There should be a balance between physical and psychological activity. Hence, when the mind becomes extremely extroverted, it might neglect the benefits of physical exercise.

Schizophrenic people should not practice Nidra yoga: Schizophrenic people can have negative impacts by practicing yoga Nidra. Instead, they should practice Karma Yoga to get maximum benefits.

Can I do Yoga Nidra before bed?

Yoga Nidra for sleep can be practiced at any time of the day. Most people practice Yoga Nidra even during the evening while trying to fall asleep. However, you can practice yoga Nidra before going to bed to make your mind more conscious as you become unconscious.

Practicing yoga Nidra before bed is one of the best ways of letting go of everything that has been irking you. It helps you achieve peaceful sleep. Still, you should avoid practicing yoga Nidra right after eating because you can become prone to sleeping.

How to start practicing Yoga Nidra?

If you are a beginner, you should prefer joining a yoga Nidra class for getting extra advantages. If there is no physical class around you, it is better to join an online class.

Several online instructors can help you practice yoga Nidra. However, it is necessary to understand that yoga Nidra is a very self-conscious practice. Before you delve into the practice of yoga Nidra, you must commit yourself to it. If you want maximum benefits, you need to stick to your words. Your instructor can eventually guide you through the process and help you achieve significant results.

What should I bring to Yoga Nidra?

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It would help if you were dressed comfortably to practice yoga Nidra. Many people aren’t comfortable with lying down, so it is necessary to build a comfortable nest. Your yoga mat and blanket can help you build a proper best. But the main thing you should bring to yoga Nidra is your intention or Sankalpa to commit to the practice.


If practiced the right way, yoga Nidra for sleep can be beneficial. If you have been fighting your thoughts for a long time, maybe it is time to give them up. Deep relaxation is widespread and can play an important role in helping you achieve the maximum. Yoga Nidra is the practice of letting go. It is time that you commit to yourself and practices yoga Nidra.

Yoga for lower back pain: Is this ancient method effective?

Yoga is one of the most ancient practices that have multiple benefits. However, people use yoga to build strength, improve flexibility, and strengthen the joints and bones. It can also be used to get rid of lower back pain. The therapeutic benefit of yoga is not just limited to physical health; it also improves mental health. Any pain occurs not just because of physical trauma but also due to different mental stress levels. 


Thus, no matter if your back pain is due to physical trauma, injury, poor posture, or mental stress, yoga for lower back pain can be quite beneficial. In ancient times, the only way to get rid of any pain was to take rest and rest a lot. Undoubtedly, taking rest is an excellent way to eliminate all types of pain, but modern medicine emphasizes the motion to eliminate the pain. 


Until recently, the effectiveness of yoga was questioned by many people, but most doctors recommend patients to go for complementary therapies like yoga for pain management. In a study of yoga and osteoarthritis, it was found that even 2-weeks of yoga sessions can help pain relief and improve the person’s mobility.

No matter if you are suffering from lower back pain due to a recent injury or facing chronic back pain, taking a few sessions will help you get relief from the unbearable pain. Before we look at different yoga poses for lower back pain, let’s understand how yoga is useful.

How does yoga for lower back pain ease your pain?

Yoga mostly works by stretching and strengthening. The key to the long-term health benefit of yoga is strengthening. Thus, if you perform yoga exercises daily, you will strengthen the bones and muscles involved in the process. Mostly a gentle yoga protocol is used for people who face back pain issues.

All yoga for back pain works by building strength, releasing muscle tension, and improving flexibility. Yoga is also helpful in providing proper balance and posture to your body. 

The benefits of yoga are not limited to the physical. You get better mental and emotional strength when you perform yoga on an everyday basis. Our body part’s slow and gentle movement due to different yoga poses brings different parts of our body in balance. Thus, people start to focus on different body and mind elements instead of focusing on back pain.

People who endure chronic and severe back pain have a devastating impact on their emotional health, and thus, yoga gives calming benefits to the body and mind. Thus, our body’s physical, mental, and emotional elements work together to eliminate back pain if you go for yoga sessions.


Is yoga good for lower back pain?

Yoga is one of the most favored and safe forms of exercise that can effectively help you eliminate back pain. Yoga poses are called asanas, and they help maintain a healthy spine. It can also assist you in strengthening essential back muscles. Unlike other physical exercises, yoga does not mean just bending and twisting your body. Instead, it emphasizes the proper alignment of your body.

Thus, long-term yoga poses can help maintain good posture and maintain your body’s proper posture. Some of the effective yoga poses that help eliminates back pain include the cow pose, bridge pose, and cat stretch. 


Going for regular yoga sessions can be quite helpful in building strength and flexibility. Doing yoga for at least an hour or half can help get rid of the pain. 

What type of yoga is best for lower back pain?

Different types of yoga offer different benefits, and thus, it is essential to choose the type of yoga that is suitable to get rid of back pain. Different people have different goals in mind, and thus, it is essential to choose a yoga type accordingly. Following are some of the significant types of yoga that is good for lower back pain:

Iyengar Yoga

Iyengar yoga emphasizes proper alignment and precise movement of the body. Unlike straps and blocks, different types of props are used for people who are not very flexible. Iyengar yoga pays proper attention to every little detail and modifies poses as per the needs of a person. Thus, this yoga form’s flexible method makes it suitable for people who face back pain issues. Modification of pose is one of the best features of Iyengar Yoga.

Ashtanga Yoga

Ashtanga yoga is a type of yoga format that emphasizes different flowing movements. Some of the significant movements under Ashtanga yoga include lunges and push-ups that help improve a person’s strength and stamina.

Ashtanga yoga is especially beneficial for people who faced some injury, and now they want to look for options that can help strengthen back muscles. Ashtanga yoga is perfect for athletes, runners, and cyclists who are facing back pain. Ashtanga yoga is the most comfortable yoga for lower back pain. 

Bikram Yoga

Bikram Yoga is another significant type of yoga that can help people get rid of back pain. The best part about Bikram yoga is that it is performed in a warm room. This yoga type helps increase flexibility as it helps the tissues of the body get a good stretch. 


Viniyoga is a type of yoga that links breath and movements. Any individual can perform Viniyoga with maximum convenience. People with back pain and neck pain often perform Viniyoga as it is relatively easy to adapt. 


Yoga can be rewarding for people who are facing chronic back pain. This age-old method to get rid of pain helps maintain good health and improve the functions of different parts of the body. Performing yoga will help you get rid of back pain; it will also help you prevent all types of injuries and pain in the long term. 

Can yoga cause lower back pain?

Yoga is one of the easiest ways to get rid of back pain. But, all types of yoga poses are not beneficial for every individual. If you haven’t performed yoga in your entire life, it is recommended to contact a health expert before beginning any new type of yoga for lower back pain.

Yes, yoga may cause lower back pain if it is not performed well. It can lead to micro-tears in your muscles, which may lead to soreness. Micro tears can happen in people who are not in proper condition.

Thus, going for yoga sessions may cause slight pain due to lactic acid accumulation if you are not fit enough. Overdoing and overstretching are other significant reasons for people to face back pain while performing yoga. 

Try to visit a yoga trainer who can help you learn slow and steady poses so that no muscle tear can occur. People who have some undiagnosed neck or spinal problem can also face paint while doing yoga. In addition to this, poor posture and excessive rounding of the spine while performing a yoga pose are the most significant reasons for back pain, especially in beginners. 

Thus, if you follow yoga rules appropriately and visit a professional yoga trainer, there are very few chances that yoga will cause lower back pain. Many people who have chronic back pain use yoga as one of the best ways to eliminate back pain. Yoga for lower back pain is one of the easiest and affordable ways to prevent all types of pain. Do follow all protocols effectively, and there is no way that yoga exercises will cause pain.


Yoga poses/exercise for lower back pain

Different types of yoga poses are designed for different purposes, and thus, it is essential to know about different poses of yoga for lower back pain removal. All these yoga poses mentioned below will help you increase your spine’s length, stretching and strengthening muscles, and giving proper alignment to your body. Thus, all these methods will help you in reducing lower back pain.


Following are some of the best yoga for lower back pain

Downward facing dog

The downward-facing dog is a classic yoga pose that works on your entire body, but it is essential in providing relief against back pain. Performing this yoga pose targets the back extensors.

This is a big muscle that helps lower back-formation, supports your spine, and helps you lift objects. Performing this yoga pose regularly will strengthen your back muscles, and you won’t face any back issues. 

Child's pose

A child’s pose is easy to perform yoga pose that helps in providing relief against back stress. This yoga pose may seem like you are resting, but this is an active stretching pose that will elongate your back.

Performing this yoga pose will help you in getting the perfect stretch for your entire back muscle. This is the best yoga for lower back pain, and it can also help you de-stress your body. Try to perform this yoga pose before going to bed, and you will get a good night’s sleep. 


Pigeon pose

Pigeon pose can be a tricky yoga pose, especially if you are a beginner. Thus, beginners need the help of a professional yoga trainer to perform this yoga pose. The best part about this yoga for back pain is that it stretches hip rotators and flexors. 

For newbies, this yoga pose may not seem an evident posture to get rid of back pain. But, tight hips can help in reducing back pain. Thus, this is not a natural yoga pose as it works indirectly helps you prevent lower back pain.

Triangle pose

The triangle yoga pose is one of the essential yoga poses that lengthen torso muscles and builds proper back strength. This yoga pose also strengthens muscle fiber along your outer hip. Thus, you get stronger hips and torso by performing this yoga pose regularly. A healthy hip and torso contribute to stronger back muscles in the long run. 

Cat and cow yoga pose

This pose is perfect for people who often face issues like achy and sore back. This yoga pose can help in loosening back muscles. Thus, try to perform this yoga for lower back pain as part of your daily warm-up routine. All you need to do is repeat this yoga pose in cow and cat pose ten times each to get the best results.

Standing forward bend

Standing forward bend is also a stretching yoga pose that helps stretch out the leg’s back part. It can also help you in adding length to your spine. Both of these stretches help get maximum relief against back pain. 

Sphinx pose

Sphinx is one of the most straightforward yoga for lower back pain relief. Performing a sphinx pose will create a natural curve of your lower back. This yoga pose also engages abs, and thus, it helps provide additional support to your back. 

Forward fold halfway

Forward fold halfway is an easy to perform yoga pose that will strengthen your back spine. Performing this exercise regularly will also help you in relieving tension in the back and neck. This yoga pose also tones your abdominal muscles and gives additional stretch to the torso’s front and back portions. 


Low plank pose

Low plank pose is also called Dandasan, and it is helpful in toning all core muscles, including the lower back. Performing this yoga pose regularly will be beneficial in strengthening the muscles surrounding the spine. This yoga pose also improves posture in the long run. Thus, people prone to back pain due to poor posture must include this yoga pose in their everyday fitness routine.

Supine twist

The supine twist is an easy to perform yoga pose that stretches the back muscle and helps in the spine’s realignment. If you have been facing chronic back pain, try this yoga pose to reduce lower back pain. This pose stretches all muscles that run along the spine. Performing this yoga exercise will help you get a healthier and well-aligned spine within a few months of training. 

Chair yoga for lower back pain

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People who face chronic back pain can use chairs as a prop to perform yoga poses effectively. 

Chair yoga is especially beneficial for old age people, obese people, and people who face neurological issues. In addition to this, people with low flexibility and strength can also use chairs as a prop to perform yoga poses.

In addition to providing relief against back pain, chair yoga can also help develop core strength, reduce joint pain, and increase the body’s overall balance. Some of the best chair yoga poses for back pain include the chair cat-cow pose, chair pose, and chair upward salute.

Yoga wheel for lower back pain

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A yoga wheel is another essential prop that can help you to get rid of lower back pain. Using a yoga wheel can help improve the overall posture of the body, and it can also help in reversing the negative impact caused due to a sedentary lifestyle.

For people who face back pain’s wrath due to bad posture, using a yoga wheel can be one of the best props to get rid of back pain. Performing pigeon pose and reverse plank pose using a yoga wheel can instantly help you get relief from back pain. 

Summary and recommendation

Our lower back is one of the most sensitive spots in our body. Thus, it is essential to take the utmost care of our lower back. No matter if you are facing back pain due to poor posture or an injury at the gym, all these yoga poses mentioned above can help you get maximum relief from the pain. Let us know which one of these yoga poses worked best for you.

Whether you are a beginner or have experience practicing yoga, it is advisable to enter into an organized training framework that you will commit to. We all know how easy it is to start something but how challenging it is to persevere. 

A training framework can greatly help your ability to persevere in practicing yoga. For us, the best program available online is yoga burn. We would mention that we are an affiliate with this program for the sake of fair disclosure, but we would not choose it if we did not think it is an excellent program. In any case, please watch here video explaining the program and judge for yourself.

Yoga for weight loss

Practicing yoga encourages physical, spiritual, and mental development. Practicing yoga helps to bring out the best in you. You will eventually become the best version of yourself with the help of yoga. 

Yoga is a highly effective option when you want to lose weight—especially the more dynamic and active yoga forms. As a beginner, you can start with the more relaxed forms to understand how it goes. After you are aware of the benefits of yoga for weight loss, you can eventually move on to the more advanced forms to achieve your desired body weight soon. 

Experts say that yoga encourages weight loss directly as well as indirectly. Why don’t you check out for yourself how that happens?

1. Yoga for mindfulness

All the spiritual and mental features and benefits of yoga work together to develop mindfulness. It makes you more aware and focused on various levels. As you become more aware, you will start understanding how different foods affect your spirit, mind, and body. 

A study conducted a couple of years back came out with the reports that justify the benefits of yoga associated with mindfulness. It will make you more health-conscious, and you will be able to resist junk and unhealthy foods.

You will also make sure that you are replacing these foods with healthier options. If losing weight is the main concern, you must come out of your comfort zone and challenge yourself in many ways. 

A study conducted in 2017 says that performing even the mildest yoga daily results in other indirect benefits. Such benefits will eventually lead to weight loss. People who were part of this study kept practicing yoga for mindfulness, and the results were astonishing. They were calmer and starting resenting binge eating and also started participating in regular physical activities. 

You must also know that you are not to practice yoga immediately after a meal, so automatically, you develop a habit of binge-control. On the other hand, after you are done with an exercise session, you will only prefer unprocessed and healthy foods. Ultimately, the goal is to stay away from unhealthy food completely. Also, you must chew food properly and not just swallow it. Take your time and eat slowly for proper digestion. 

2. Yoga for better sleep

You will sleep better if you practice yoga regularly. If you have a consistent yoga routine, you will be able to sleep sound and find it easier to fall asleep. The ideal sleep duration for an average adult is from 6-8 hours every night. 

On the other hand, quality sleep is always connected to yoga for weight loss. According to a study conducted by experts, a couple of years back had two groups of people. The first group did not sleep properly for 5 days of the week, and the other group slept well. When the reports came out, we could see that the first group gained more weight than the other group. Therefore, we know that sleeplessness creates adverse effects on your body weight. 

In 2018, a study was conducted on several people. The result says that people who had practiced yoga Nidra regularly had developed deeper mindfulness. When you do yoga Nidra or a special meditation for sleep and mindfulness, you can set a goal. You can concentrate on the same, and this will help you maintain focus. 

When experiments are conducted, results do not come out instantly. It needs a prolonged period of practice to understand the effects of yoga on sleep and mindfulness. Yoga does not mean becoming judgmental about people. It means gaining awareness about your surrounding conditions and understanding how to react to them. 

3. Yoga for burning calories

Yoga is indeed not a hardcore exercise like hitting the gym or aerobics. However, specific types of yoga are more dynamic than others, such as yin and tantra, and help you burn more calories.

The more intense and advanced yoga poses help you to lose more fat and burn some extra calories. They also prevent weight gain. Examples of some of the more intense yoga styles are Vinyasa, Ashtanga, and power yoga. 

You will get a chance to practice power yoga and Vinyasa yoga in some of the best hot yoga studios. That helps you burn more calories as you practice these types of yoga because they make you keep moving continuously.

When you practice yoga every day, it will encourage metabolism and tone your muscles properly. Again, restorative yoga is not as intense as the others; it still contributes to yoga for weight loss, especially in women. 

Experts say that restorative yoga helps obese women lose abdominal weight. Several reviews and studies that were carried out have come out with the same results. Yoga is a great way to develop behavioral changes, increasing mindfulness, lowering the stress level, and ultimately achieving weight loss. As a result, you understand appetite control and control overeating. Studies are still on to prove these findings in a better way. 

Click here to read more about yoga for burning calories. 

When should you do yoga?

You must practice yoga every day to get the best possible results. You must also practice the more active and intense types of yoga at least 4-5 times per week. The duration should be a minimum of an hour if you want to achieve a toned body. Do not completely relax on the other days by not exercising at all. 

On the other days, practice the more relaxing yoga types such as Hatha, restorative and yin yoga. Do not start with an advance and intense yoga routine right from the beginning. Start with a lighter form and gradually challenge yourself more. Regular yoga helps you to increase your flexibility, strength and also make your immune to injuries. 

Even if you do not get time to practice a full yoga session daily, do 20-30 minutes of yoga to be more active. To bring more variety to your workout session, combine several exercises such as yoga, walking, swimming, cycling, and more. Do whatever gives you cardiovascular benefits. Also, bring self-control in yourself. 

Try not to weigh yourself immediately after a workout or yoga session. It is because, right after a workout, you are most likely to lose some of your water weight. What you can do is to weigh yourself before a workout session at the same time every day. 

Basic yoga poses

Check out the following poses to perform every day. 

1. Sun salutation

You should do at least 10 sun salutations every day. Now, understand the pace and forms correctly. There are some poses you must do fast and some slow. Again, there are a few positions that should last longer than the rest. See how to do it:

  • Stand straight and slowly lift your arms above your head. 
  • Start a swan dive and bend down. Exhale while you dive into bending forward. 
  • Jump and then step or walk your feet towards the initial position again. 
  • Now you must hold on to this position at least for 5 long breaths. 
  • Now sit on your knees and bring your body lower to touch the ground. 
  • Expand and stretch your legs. Twist towards the ground at the top of your feet, and then position your hands below the shoulders. 
  • Now inhale and lift to form a typical cobra pose.
  • Exhale and come lower down to form the downward dog face. 
  • Again, hold the pose for at least 5 long breaths.

2. Boat pose

The boat pose is a stress buster and involves the whole body almost. It is a great workout pose for your core. For this-

  • You must sit on the floor and put your legs together and extend in front.
  • Now bend your knees facing upwards and lift both the legs together. Your shins should be parallel to the ground. 
  • Hold the pose for at least 30 seconds and repeat the pose 5-6 times. 

3. Plank pose

Planks are some of the most efficient and effective positions for weight loss. Do a few variations to keep boredom at bay. For this, you must-

  • Lift your heels and step your feet back from a tabletop position.
  • Straighten your body to check your reflection in the mirror
  • The stress will be on your core, leg, and arm muscles.
  • Hold for at least a minute or more if you can

Challenge yourself and commit if you want to utilize yoga for weight loss and burning calories. It would be best if you made gradual and yet modest goals so that you can achieve a super-toned body and de-stressed life. It has a magical effect as you automatically start finding healthy foods and an active lifestyle more attractive. The results of regular yoga practice will have positive results that will last more than weight loss. 

Why is yoga better than other exercises?

First of all, you must understand that yoga is not just helpful for weight loss; it also encourages peace, happiness, and contentment. Nowadays, we all are becoming more weight conscious and understand the benefits of fitness better than ever.

There is a range of various gym groups, yoga classes, and other workout groups. Out of all, yoga must not be confused with the others as it is a much wider concept than just a kind of physical exercise. Yoga mostly consists of different asanas and postures and ultimately a healthier and more active lifestyle. They are different from other exercises in terms of ways to perform and their outcome too. 

Yoga is mostly based on the relaxation of the body and muscles and improvement in the body’s overall balance. All the movements that you perform in yoga are steady and comparatively slow.

Of course, exceptions are there, but if we talk about traditional yoga practice, they are slower than other forms of exercise. In terms of another exercise, the focus is mainly on burning calories and stretching your limits in any possible way. We do not usually focus on our breathing patterns when we are working out in the gym.

However, it is different in the case of yoga. Yoga focuses not only on the body’s movement but also on encourages proper breathing patterns and de-stressing your body. It is the reason because of which the outcomes of yoga and other exercise are completely different. 

Comparison between yoga and other exercises

In this section of the article, we will compare the effects of yoga and other exercises on different parts of the body. 

1. Muscles

Yoga triggers muscle development over the surface of the bones in your body. It encourages even development by enhancing your flexibility. Yoga is arguably the best physical activity in terms of energy efficiency. 

On the other hand, any other exercise will focus on enhancing and improving muscle mass. Therefore, the flexibility and length of the muscles decrease, and these are not energy-efficient at all. 

2. Heart

Yoga is a great way to de-stress yourself because once you have attained the asanas, the blood flow becomes slower, and you go into a relaxed mode. As a result, your heart works better and does not hold on to any anxiety. 

Other forms of exercise effects differently. They strain the muscles and, in turn, increase the stress levels of the body. As a result, the blood flow goes higher, and the heart starts pumping faster. Anxiety and stress levels will increase ultimately. 

3. Immune system

The immune system gets a real boost when the immune cells’ ability and functioning improve due to regular yoga. However, the same happens in the case of other exercises only depending on your workout session’s intensity and duration. 

4. Respiratory system

As you already know, in the case of yoga, the body goes on a relaxed mode despite the workout, and so things are easier on the respiratory system. On the other hand, in other exercises, you must move continuously, and so extra oxygen requirement occurs. The lungs start working harder, and there is more stress because the pace of breathing goes high. 

5. Stress level

Cortisol is a hormone that manages stress and anxiety in the body, and doing yoga regularly lowers the stress levels. The cortisol hormones occur due to abnormality in cholesterol levels in the body, and yoga can successfully control that. 

However, other forms of exercise will increase cortisol levels in the body as the body experiences more stress in this case. 

Yoga Vs Gym

It is a big confusion about which one is better and more effective- yoga or gym. Here we have an interesting solution for your never-ending problem. We are presenting a compact comparison of yoga and gym for you to decide better what you want to choose.

Specifically speaking, yoga benefits the overall body inside out and also keeps your mind and heart-healthy. Most other exercises that you perform in the gym are unable to do so. 

1. Yoga for improvement of the mind, spirit, and body

Yoga indeed tones your body, and it does much more than just that. It will bring out the positive person in you and infuse more of the positive spirit. You will find yourself brimming with positive energy once you start practicing yoga daily. While on the other side, working out in the gym means you are solely focusing on improving your physical condition. 

2. Yoga improves the body inside out

All the twisting, folding and stretching benefits several portions of the body internally and externally. It benefits the digestive, lymph as well as the circulatory system. Yoga does all the work simultaneously, along with building stronger muscles.

Practicing yoga regularly is a great way to detoxify your body and build more muscle strength. While going to the gym means you are just paying attention to cardio boosting and muscle strengthening. 

3. You learn acceptance

It is essential that you feel balanced and beautiful from the inside. Body positivity in our minds is more important than anything else, and yoga perfectly teaches you this. Yoga is about self-acceptance more than self- improvement. Simultaneously, gym sessions and other crucial boot camps demotivate and force you to feel like you are a loser when you are unable to perform all the tasks. 

4. Focus on yourself

Most of the yoga studios do not allow mirrors. It is because yoga helps you to think and picture yourself in your head. You will keep thinking about yourself and how you perform the asanas when you are in a yoga session. 

On the other hand, a gym always has mirrors all around you. The purpose of the mirrors is to help you see if you are performing all the exercises accurately. However, we mostly check out what the others in the gym are doing instead of focusing on ourselves. 

5. Get a leaner body

When the muscles stretch during yoga, you will lose weight and achieve a leaner look. However, in the gym, the use of machines enable us to bulk up and look bigger. 

Best yoga poses for weight loss

It would be best to start working out with a pure mind and a target to burn calories. You shouldn’t participate in yoga sessions because you have seen someone else. Perform yoga only when you understand the benefits and the choice that comes from within.

You will never be able to burn calories if you work out or perform yoga reluctantly. Yoga for weight loss mainly targets to magnify the health of the spirit and body. It encourages you to master your lethargic lifestyle. You must know your body and neglect everything that hinders you from staying healthy.

1. Chaturanga Dandasana or the low plank

If you alter the name of this posture, it appears to be the four-limbed crew pose. In this posture, you must support your body precisely lateral to the ground. You have to adjust yourself with your palms and toes. It is related to a push-up stance.

You will form strong core tissues and abs if you repeat this yoga posture frequently. This will further help you to lose mass as a result. When you balance your body on your palm, there is a force on them. It works to build toned arms.

2. Warrior III or Virabhadrasana C

This posture is an essential part of a sitting of yoga for weight lossFor this, you must stand upright and settle yourself on just one leg. You have to expand your body and have your spine flat. You can examine your attention power whenever you repeat this yoga posture. Virabhadrasana benefits to enhance your energy and entire body balance.

As per Hindu religion, Virabhadra was a fearsome warrior who took birth from a dreadlock of God Shiva. Hence, the name of this posture. The other two previous postures help to shape your body, particularly the posterior. Yoga means stimulating the mind, the rise of the soul, and toiling out of the excess fat in the body.

3. Shoulder stand or the Sarvangasana

The shoulder stand is a posture that makes a part of the Hatha Yoga style. It is a type of superior yoga which has various benefits. In this, you have to raise your frame with your forelimbs and keep it up as long as you can.

Be sure not to turn your neck while practicing this. It would help if you balanced your entire body mass on your collars. This, as a result, helps to trim off those excess tires from your belly as well as your neckline.

Doing Sarvangasana daily helps to enhance metabolism and overcomes difficulties such as thyroid and anemia. It aids in decent blood flow and therefore improves metabolism. Practicing the shoulder stand posture is remarkably helpful for any respiratory disease.

4. Half boat or Ardha Navasana

The Half boat works as a mystic tummy, reducing exercise. AdhoMukhaSvanasana and Uttanasana are preliminary yoga postures. Assume that you are in a compact ship, and you have to pretend like that. It stretches the tummy, and so improves the metabolism pace of the body. Belly fat transforms into fibers to grow into abs.

Most modern people do this posture as it helps in shaping the body. It would help if you practiced yoga daily to revitalize your body. It also supports to cut down undesired fat from the limbs, tummy, wings, and buttocks. You can further stimulate your intestinal muscles, pelvis flexors, and vertebral section. ArdhaNavasana additionally helps to promote absorption and eliminate stress.

5. Side plank or Vasisthasana

When you need to drop weight, nothing can be extra effective than planks. Besides the low plank, it is one more posture that improves your body balance. It further makes your wrists more powerful. This pose emphasizes some of the special stress points in your body to obtain more flexibility.

It would help if you implemented this asana in your everyday yoga regime to get excellent abs. Just get rid of all the extra fat, processed, and trash food that you ate at the party last evening. This is not a difficult pose, so that everyone can practice it with comfort.

6. Lunges or Anjaneasana

This posture is also recognized as a ‘crescent moon pose.’ You must stand and lean continuously to execute this posture. It helps to stretch the lungs, chest, and shoulders for more flexibility. It enables rejuvenation of the body and shapes it up simultaneously.

It would help if you were concerned about your body, even more, when you are maturing. The yoga pose enables you to maintain fitness while aging. This posture is like a trigger action to keep the knees fit.

To perform this, you must put ahead one leg and lean on it with your hands’ help to form a worship posture. Now you have to get up, rest for a few moments, and replicate the same routine with your other leg. As per Hindu belief, Anjaneya was another name of God Hanumana. Therefore, this yoga posture signifies the religious meaning of God Hanumana.

7. Bridge or Setu Bandha Sarvangasana

To practice this posture, you have to recline on the floor and face the ceiling. Keep the legs lateral to each other and raise your body. You must touch the ground and support yourself on your palms, and the hands must remain fixed on the floor. It eases the legs when you are much tired. It further helps to eradicate the symptoms of menopause, sinusitis, asthma, and so on.

8. The mountain pose or the entire body Tadasana

Tadasana is arguably one of the best yoga poses and is not very difficult also. It would help if you practiced this asana every morning for the best results. It is like a great massage for your hands, spine, back, and the body as a whole. If you want to increase height, Tadasana is what we recommend the most. Just make sure that you have eaten your last meal at least 5-6 hours before doing this posture.

9. Triangle pose or the Trikonasana

The Trikonasana is an ideal option, especially if you are a beginner. The major functions of this asana are that you get a good stretch on the muscles, and it helps to strengthen them too. The Trikonasana ultimately develops and improves the overall functioning of your body.

Pregnant women can also practice this posture. Trikonasana improves blood circulation and improves anxiety, stress, and other blood-related functions. Our concentration, focus power, and body balance also improves if we perform this posture every day.

Moreover, it aids the eradication of unwanted fats in the thighs and waist. Like most of the other yoga postures, your bowel must also be clear to perform the Trikonasana. 

10. The bow pose or the Dhanurasana

When we are talking about yoga for weight lossthe Dhanurasana or Bow pose is highly effective. Performing this yoga pose every day can eradicate belly fat very quickly. It improves the strength and power in the ankles, spinal cord, thighs, abdominal organs, chest, and groin.

It also enhances the kidney’s functioning, the big and small intestines, liver, and pancreas. Yoga is an all-time stress buster, and the Dhanurasana is an exclusive variety that helps to release stress and increase flexibility.

Practicing Dhanurasana every day will prevent gastric problems and improve the digestion system too. Performing this asana if you are suffering from headaches or migraine issues is a strict no-no. 

11. Kapalbhati Pranayama

Another yoga for weight loss for beginners’ routine; it is a great way to control breathing and lose weight simultaneously. Performing pranayama every day will enhance your digestive and immune systems too.

You will have to do Kapalbhati for 5 minutes, which will be enough to detoxify your body and enhance metabolism. It is a partial cure for disorders such as constipation, thinning hairline, acidity, sinusitis, Diabetes, Respiratory issues such as Asthma.

This yoga for weight loss pose is most effective in cutting off belly fat. The kapalbhati is not one of those conventional asanas, and it falls under the relaxing asanas category. It must be performed at the very end of all the asanas. 

12. Bound angle or the BaddhaKonasana posture

Sitting for long hours in the office or anywhere else can result in disorders such as sciatica and dysfunctional hips. The nerve that mainly contains sciatica discomfort originates in the lower back and goes to both the legs. If the nerves are exposed to any compression, the pain of Sciatica triggers more. Again, if you keep standing or sitting for a longer period, it can cause increased pain. 

13. Eagle twist pose

Also known as the relaxing pose, this posture is an ideal option if you want to enhance flexibility on both sides of the body. If you have pain in the lower back or any similar portion, this asana works very well. 

14. Headstand or Shirshasana

The headstand is not at all an easy pose, and the benefits are a lot many too. Practicing a headstand every day will not keep you fit. You must also know how it benefits the body as it is said to work well to cure sleeplessness or insomnia.

It helps to lower other spine disorders and increase mental balance. There is an improvement in the blood circulation in your brain, and the memory becomes stronger.

If you know anyone who is suffering from liver problems, headaches, or improper blood flow, this asana is a great option to get rid of all the problems. You must perform this posture under expert supervision. It can cause severe injuries otherwise. 

15. Wind removing pose or Pawanmuktasana

The Pawanamuktasana is great for weight loss as it eradicates any gas deposition inside the body and ultimately benefits the digestive system. It is, moreover, a great option to tone down the other abdominal parts of your body.

Strengthening back muscles and back pain removal are some of the other benefits of performing the Pawanmuktasana. Since it is a straightforward pose, you must perform it daily for the best results. 

Yoga program for weight loss

Have you ever toured the Yoga burn program? If you have not explored the mentioned website, then you need to without wasting any more time. It is a marvelous website that is a brainchild of Zoe Bray-Cotton in partnership with the Health Solutions Incorporation. The website concentrates on women especially and aims to inspire all women to become healthfuller and fitter. 

This website enables people to become aware of yoga’s advantages and how it will treat all psychic and physical illnesses. They have autonomous plans and access to their digitized material so that you can tone down in all the possible ways. Yoga Burn Challenge further sells yoga-related tools to make your asana sitting more exciting. 

Yoga Burn also consists of premium plans at flexible charges. Therefore, if you are satisfied after experiencing their free programs, you can eventually subscribe and demand more. 

Please note: we are an affiliate of the Yoga Burn program. 


Can you lose weight by doing yoga?

Yoga is a diverse zone, and it can work for any physical and mental problems. Participation in physical activities is the stepping stone on your fitness journey. As a result, you will get muscle toning, burn calories, and stretch your body to become fitter. 

Which type of yoga is the best for weight loss?

Any kind of yoga is directly or indirectly related to weight loss. However, if you want to be more specific, you must practice the Big Three or the Ashtanga, Vinyasa, or Bikram yoga. 

Can yoga help you lose belly fat?

There is simply no shortcut to lose belly or abdominal fat. To achieve a toned belly, you must focus on a healthy lifestyle and work out regularly. If you are not comfortable going to the gym, yoga is a great option too. 

How do I lose 10 pounds in a week?

It is possible to lose 10 pounds in a week if you follow some strict rules. You have to shift to a no-carb and high-protein diet. Next, you must avoid junk and overcooked foods. Last but not least, do intermittent fasting and practice intense workouts. 

How can I lose 30 pounds quickly?

It isn’t easy when your target is high, but it is surely achievable if you have that dedication. To lose 30 pounds quickly and within a given deadline, measure your calories, sleep well, drink water, cut off carbs, and eat more proteins and fibers. More importantly, participate in intense workout sessions. 

How can I lose 10 pounds in 10 days?

There are some basic rules to lose weight quickly, and you must follow those to achieve your target. The 3-fold rule here is to cut off carbs and to shift to fibers and proteins, to avoid processed and junk food, and finally, to work out hard daily. 

How can I lose my stomach fat?

Stomach fat is stubborn, but there is nothing you cannot achieve. Follow basic health and diet rules to reach your goal. Try to avoid carbs and replace them with fibers and proteins, avoid rich, oily, and junk food. Finally, workout rigorously and also sleeps well. 

How can I lose 5 pounds quickly?

The first 5 pounds can be achieved quickly with some easy tips. For this, you must cut down on carbs, processed food, and soda. It is better if you can do intermittent fasting and also measure your per day calorie intake. Again, do an ample amount of cardio and strength training to lose weight faster. 

How can I lose fat quickly?

Leading a fat-free life is what we should aim for ourselves. Achieving anything requires patience and a lot of dedication, and weight loss is not an exception here. Lead a healthy lifestyle, work out well, and stay away from junk and unhealthy food. All these wills eventually burn down the extra fat in your body. 

Introduction for burning Calories with Yoga

Yoga for burning calories is probably the easiest, safest, and healthiest way to permanently fit and eradicate all the mental and physical problems. You must practice the yoga routine every day without fail and focus mainly on your breathing. The functioning of the components of the body functions well if you practice yoga. The body’s components include the body, soul, and mind.


Yoga organizes the entire body and soul’s functions and keeps you away from anything unhealthy or negative. An unhealthy lifestyle and negative situations will always pose a disturbance for you, and yoga keeps all of these at bay.


You will be able to retain maximum levels of knowledge, inner peace, and health. Yoga gives us good health that satisfies our physical needs. On the other hand, knowledge satisfies all the psychological requirements, and finally, our spiritual cravings are fulfilled through spiritual needs.

Why do you need yoga for burning calories?

When you practice yoga every day, all the mental and physical ailments stay away from your body. You are, therefore, at a lot of relief and peace. Your muscles and body strength and you achieve ultimate well-being when you practice yoga postures daily.


Yoga for weight loss also makes you sharp, more intelligent, and more attentive as you can achieve a state of mental stability now like never before. As a result, you achieve more well-being socially because you become a more helpful and friendly person.


Moreover, you become calmer and more peaceful because now you are more focused and attentive. Practical philosophy is another name for yoga, and it develops self-awareness and self-discipline if you practice it regularly.

How many calories burned in yoga

Who can practice Yoga?

You can practice yoga for burning calories every day irrespective of your age, health conditions, religion, or more. Yoga improves power and discipline, and so you can live a healthy life minus all the mental and physical problems.


Famous and eminent people are now promoting yoga at global forums to make more people aware of their benefits by practicing yoga regularly. It is impossible to count all the benefits of yoga.


It is like a boon on the human race that can keep all of us away from negative thoughts, stress, and other physical and mental disorders. You are now closer to mental clarity, positive thoughts, and overall well-being.

How yoga can help you to burn calories?

Some people have gone through weight issues throughout their life. Usually, people resort to on and off dieting, and it is not a very healthy idea. At times, leading an active life may not help when you want to lose calories and shed some extra pounds. It would help if you had a new routine and a brand-new workout plan. Yoga for weight loss is a great way to transform yourself. 


Yoga includes pranayama, mindfulness, counseling, and more. It is true that most of the time, yoga is not an ideal option when you are considering weight loss. However, recent studies indicate the fact that yoga triggers mindful-eating and weight loss. Yoga is a combination of self-acceptance, inward reflection, and body awareness.

These are natural yoga health benefits that will further enhance body weight balance and leave a positive impact on your mind. Therefore, yoga is a great option for overweight people who have normal weight but try to keep fit.


Yoga is basic and not as glamorous as working out in a gym among all the glitz and posh machines and people. However, yoga for burning calories has a long-lasting effect on the mind and body that is otherwise impossible if you work out in a gym. While traditional burning calories mean extensive diets and crucial exercise sessions, yoga is a much more relaxing option that requires compassion, friendship, and understanding. 


If we consider yoga’s emotional quotient, you will be happy to know that yoga gives you so much peace that you can do some in-depth thinking. As a result, you will be able to reach the root of the excessive weight gain.

Yoga and the WHO (World Health Organization)

Exercise and other physical activities are of utmost importance to well-being and health. So, yoga is the best option to stay healthy and mindful. The basic factors of staying healthy, as per the WHO, are some of the most basic things that we all can follow.


For example, staying away from tobacco, stay hygienic, and keep your surroundings clean. Most importantly, exercise for at least some time, no matter how busy your day is. Click here for more information about the link of WHO with yoga.


WHO is now voluntarily supporting fitness and yoga enthusiasts on the special occasion of World Yoga Day. There is a vital link that connects everything, starting from healthy lifestyles, public and individual health, and physical activities, which makes people aware of the benefits of yoga and how it can help heal you from within. Moreover, yoga is so powerful that it has reportedly helped in lowering the mortality rates.

What is the difference between different methods of yoga for burning calories?

Yoga is gaining more popularity in the Western part of the world at present. The number of yoga classes all over the world is increasing rapidly. Also, there are different yoga types, including Hatha yoga, Vinyasa yoga, Ashtanga yoga, Bikram yoga, Iyengar yoga, Power yoga, and more. The following is a list of all the different yoga types to understand the meaning and difference between these.

1. Hatha yoga

According to Sanskrit script, the sun is the ‘ha,’ and the moon is the ‘that.’ Hatha yoga is comparatively slow and gentle. It is also an ideal way to start for beginners who do not know anything about yoga postures. Just like any other kind of yoga, Hatha yoga is great for combining the positive energies of the mind, spirit, and body.

2. Power yoga

Power yoga is a kind of fusion yoga that takes influence from Western culture. It is not one of the conventional yoga classes like an Ashtanga yoga class. A power yoga class includes non-stop yoga poses so that you can sweat out all your calories.


3. Iyengar yoga

Based on the principles of B.K.S. Iyengar, this type of yoga focuses more on the correct forms and postures of the body. Iyengar yoga will push you to hold a particular posture for some time, unlike power yoga, in which you keep on shifting poses in seconds. The use of straps and props is a common practice in Iyengar yoga. Such elements make sure that your body stays stiff and aligned.


4. Vinyasa yoga

It is a dynamic form of yoga that focuses not just on body postures and movement but also the breathing patterns. The practice of Vinyasa yoga starts with the complete sun salutation or Surya Namaskar performance, and then you move on to some more stretching. There is a counter pose for each different pose throughout the process.

5. Bikram yoga

Also called “hot yoga,” you must perform Bikram yoga in a hot room turned on to 105 degrees that must be at least 40% humid. A complete session of Bikram Yoga includes 26 different yoga postures, and the high temperature helps to ease muscles and loosen them. Moreover, you will sweat a lot during a Bikram yoga class, which helps to detoxify your skin and body well.

6. Tantra yoga

A part of Tantric practices, tantra yoga involves the softer energies inside the body to improve physical well-being and the spiritual wellness of the body. When you explore such practices, you are sure to find new dimensions of your life and the world as a whole.


Moreover, yoga is not rocket science, so if you are new to the whole thing, try out every type of yoga and see which one suits you best. There are no hard and fast rules that you must follow regarding yoga. You can go to all the variety that you want. Otherwise, you can make a routine in which you can include a little bit of every type.

How many calories do you manage to burn while doing yoga?

One whole session of yoga can burn about 180-450 kcal. The rate of burning mostly varies due to certain factors such as as-

  • The kind of yoga you are practicing
  • Duration of the class
  • The intensity of the yoga session
  • Your sexual orientation

Your weight is also a big influencing factor due to which the rate of calories you burn varies. For example, if you weigh 160lbs, you will burn about 180 kcal by practicing basic yoga for just an hour. Check out the specific calculations of how yoga burn calories per hour here.  

The other activities and calories burnt according to those are-

  • Golf- 330kcal (includes carrying clubs and walking)
  • Running- 590kcal (1 hour @ 5mph)
  • Swimming- 510kcal (freestyle for 1 hour)
  • Aerobics- 180kcal (1 hour)

Best positions for yoga to burn calories

If you are tough and highly determined to lose weight, nothing can work as well as yoga. When you are done with every type of diet, gym, machines, workout videos, and everything else, relax, and trust yoga. To make things easier for you, we are listing the different types of yoga that are ideal for burning calories.

1. Facial fat

Start your yoga routine by working out for a couple of minutes to shed your facial fat. The following few are specifically targeted to reduce facial fat.


How to perform?


Simhasana tones down the facial muscles, and you can perform this when you want to eradicate stress from your mind and body. The lion pose or the Simhasana is a fundamental yoga posture, and you do not need to be an expert to perform this one. People of any age can practice Simhasana as it is easy and helpful. 


Try sitting in a lion pose and then bend a little forward. Next, stick your tongue out to slight pressure on your facial muscles, spine, and thorax. It works very well in case of your double chin, and you will see how it vanishes if you practice Simhasana regularly for a considerable period.


Precautions for you:


Luckily, there are zero risks when you perform Simhasana. The best part is, if you find it difficult to sit on the floor, you can also practice this asana by sitting on a chair.

Jalandhara bandha

How to perform?


Thyroid patients must practice this asana as it works very well for them. It is also not very difficult, and so anyone can perform it. Just bend your face and try to touch your chest with your chin. It would help if you held your breath while doing this. The chin should ideally be between both sides of the collarbones. Jalandhara bandha is good for neck pains and also for a proper jawline.


Precautions for you:


For people who suffer from breathing issues, you must perform Jalandhara Bandha under expert or professional supervision. Do not try to practice this posture if you have any heart disorder or high blood pressure.

2. Arm fat

Now that you have finished the postures to shed all those extra fat from the face, it is time to move on to the arms. The following are the yoga postures ideal for the fat in the arms.

Adho Mukha Svanasana

How to perform?

You can call this asana the ‘downward dog pose.’ The Adho Mukha Svanasana is one of the weight-focusing poses. It would be best if you bore the weight of your upper body on your arms. Performing or practicing this asana is an excellent option for toning your biceps and arms.


Precautions for you:


Practicing this yoga posture is a strict no-no if you are experiencing carpal tunnel syndrome.


Chaturanga Dandasana

How to perform?


The other names of the Chaturanga Dandasana are the lower plank pose or the four-limb staff pose. When you practice this pose, you must keep your core intact and then balance the whole body on your arms. Your body will be in the air, and in this way, you will strengthen your triceps and biceps.


Precautions for you:


Performing the low plank pose is not good if you have a hip or shoulder injury. Moreover, it would help if you worked under a professional instructor’s guidance as she will guide you perfectly for an injury-less session.

Ardha Pincha Mayurasana

You can also call this asana the dolphin pose, and you need to keep your arms on the floor as a base. Next, lift your upper body and balance it on the arms so that you can stay afloat. The Mayurasana will tone and strengthen your biceps, arms, and triceps. It is a basic type of yoga posture, and anyone, irrespective of age or physical condition, can do it except for a few injuries.


Precautions for you:


The Dolphin pose is not very difficult, but it is better that you do not practice this if you have shoulder or neck injuries.

Urdhva Mukha Svanasana

How to perform?


Urdhva Mukha Svanasana is also called the upward facing dog pose and combines both stretching and balancing. In this, you have to stretch your muscles nicely and learn how to balance your body weight. Practicing the upward facing dog pose will help shed the fat in your arms and tone down your arms, triceps, and biceps.


Precautions for you:


Again, shoulder and neck injuries, including stiff neck, is not a good sign. So, it would be best if you avoided these types of postures in such physical conditions.

3. For the upper back and shoulders

Now we are moving further down to tone down the upper back and shoulders. The following yoga asanas are the most ideal for the shoulders and upper back.


How to perform?


Bharatvajasana is also known as the twisted seating pose. This is a little above the basic yoga postures, and so you can state the Bharatvajasana as one of the intermediary poses. However, it will not take you much time to master the twisted seating pose if you practice it daily. You will become more flexible, and the shoulder blades and upper body weight will also reduce when you practice Bharatvajasana regularly.


Precautions for you:


You must not perform Bharatvajasana when you are menstruating, or you have insomnia or headache.

Ardha Matsyendrasana

How to perform?


In this pose, you have to move your neck, shoulder, and spine together, and there is an intense twist on each side at a time – the Matsyendrasana tones the upper body, sides, and abdominal muscles.


Precautions for you


Like the previous asana, you must not perform this asana during the period of menstruation, headache, and insomnia.

4. For your belly


How to perform?


We call the Naukasana as boat poses in simpler English, and you will look like a boat or see-saw when you are performing this asana. In this asana, the belly or midriff will become the base, and you will balance both sides of the body on it. It will put pressure on the midriff, and those flaps will vanish soon. You can also get amazing abs if you practice this pose regularly.


Precautions for you:


This asana is strictly prohibited if you are experiencing spinal injuries, insomnia, or a hernia.

Matsyasana or fish pose

How to perform?


The fish pose includes stretching all the organs and your body as a whole, including the thighs, intestinal muscles, hips, and more. All the yoga postures, including this in which there are intensive stretching, shed the calories and fat that get settled in some of the prominent sections of your body, including the thighs and the tummy.


Precautions for you:


When you are menstruating or suffer from disorders such as hernia, migraine, or blood pressure, you must not perform the fish pose.


How to perform?


Anantasana is Vishnu’s couch pose and is extremely easy to perform. You will see magical results if you practice yoga for weight loss daily. In this posture also, you need to stretch your body and shift sides. Those love handles will vanish soon, and the Anantasana also helps in proper digestion and improvement in your blood circulation.


Precautions for you:


If there is any problem in your hips or neck, you should only perform this posture under expert supervision. Doing it all by yourself may cause sprains or injuries that may also last long.


How to perform?


The cobra pose or the Bhujangasana is a pivotal part of the sun salutation or the Surya Namaskar. Bhujangasana is an elegant yoga posture that forms a part of yoga for burning calories. You get a stretch in the abdominal section of the body, and the belly fat also goes away if you practice such intense positions.


Precautions for you:


Hernia and pregnancy are the only restrictions when you want to perform this asana.

5. Thigh fat

The following yoga asanas are for the thighs mainly.

Baddhha Konasana or the Cobbler Pose

How to perform?


Another pose of yoga for burning calories this posture is a part of Pranayama. It is also called the butterfly pose because it looks like a butterfly fluttering wings when you perform this pose. 


In this, you have to bring your feet together and hold them with the hand; the knees will stick out in both directions in a folded manner. Now start moving the legs up and down to look like the wings of a butterfly. The pressure falls on the thighs, and the fat there vanishes soon.




This pose is a big no-no during menstruation and if you have knee problems.


How to perform?


You may also call this the garland pose. When you sit for long hours, especially in the office, the fat deposition mostly occurs in the lower part of the body, which means the abdomen and the lower belly. Malasana helps to reduce this fat. The thighs, hips, muscles, and groins get a good stretch when you perform this yoga pose. Therefore, the outer and inner thigh region looks good and toned.


Precautions for you:


You must not perform Malasana if you have hip or knee pain.


How to perform?


The crescent pose or the Anjaneyasana is another version of a lunge pose. It stretches the hamstrings, legs, and thighs and helps to tone the muscles in these sections. The pressure is put on every part, starting from the hips to the ankles. It makes you more flexible, reduces fat, and also helps you to de-stress. Now you know how yoga to burn calories also works for your mental health.


Precautions for you:


High blood pressure and certain injuries in the knees are the restrictions when you want to perform this position. A few people cannot perform this pose also if they are suffering from shoulder or neck injuries.

Ardha Bhekasana

How to perform?


As we call it, the half frog pose is a part of advanced yoga for weight loss, and you will get magical results when you perform this. You get a stretch in the quadriceps, hips, and thigh muscles. You will get more flexibility or energy, and there will also be an improvement in blood circulation.


Precautions for you:


The asana is a big no-no if you are suffering from back, shoulder, or neck pain.


How to perform?


You have to stretch your spine and back and bend your body to perform this asana that we also call the Big Toe pose in yoga to burn caloriesYou don’t need to be able to bend your whole body in the beginning only. It will take time to become flexible and bend the whole body. However, it is an easy and fundamental yoga pose.


Precautions for you:


Anyone can perform this pose, but beginners should not stress more and try to take it easy.


Best Yoga program

Have you ever visited the Yoga Burn program?  If you have not visited this website, then you should do it without waiting. This amazing website suggests a great program that is a concept of Zoe Bray-Cotton in association with the Health Solutions Incorporation. The program focuses on females, especially, and they aim to encourage all women to become healthier and fitter. 


The Yoga Burn program makes people aware of yoga’s benefits and how it can heal all mental and physical ailments. They have free programs and access to all their digital material so that you can shape yourself in the best possible ways. Yoga Burn Challenge also sells yoga equipment to make your yoga session better and more interesting. 


They also have premium programs at reasonable costs, and so if you feel good after watching their free programs, you can subscribe for more. 

Note: we are affiliate with this program. 

hot yoga burn calories
Burn calories with yoga - click the image for more details

Final thoughts

Yoga is not just exercise; and it is a way of living and healing. Practicing yoga every day will make you happy, healthy, fit, and more at peace. This article is all about yoga for burning calories. So, get fit and lead a happy life.


1. How many calories does yoga burn?

Performing one yoga session will burn about 180-460 calories, and that depends on various factors. The factors influencing yoga include the length of the session, the type of yoga, and the yoga session’s intensity.

2. Does hot yoga burn calories?

Performing yoga in a hot room, which is also humid, will help burn several calories. As you increase the temperature by 9 degrees every time, you will burn about 10 calories extra.

Suppose you perform the softest form of yoga or the Hatha-style yoga in a hot room of up to 70 degrees for about an hour; you will burn at least 190 calories. Now, if you increase the heat to 88-90 degrees, the complete calorie exhaustion will also trigger up to at least 210 calories.

3. Do you burn calories with yoga?

The dynamic, active, and tough yoga styles help a lot to burn several calories. Performing such yoga styles daily will restrict excessive weight gain. While, on the one hand, restorative yoga is not one of the most effective styles for weight loss, it still works a little bit to lose calories. Restorative yoga may not be extremely quick on the body, but many overweight females have said that performing restorative yoga has worked well, especially on the abdominal fat.

4. Does yoga burn calories and fat?

Yes, yoga does burn calories and fat, mainly because yoga keeps you moving continuously. Therefore, performing yoga every day can help you lose a considerable amount of weight. Practicing yoga every day will help in toning your muscles and improving your metabolism.

5. How many calories do I burn doing yoga?

We know that performing yoga is very helpful, but burning calories depends on several factors. The number of calories you will burn while performing yoga depends mainly on the yoga type, intensity, and session duration.

6. How many calories do you burn doing yoga for 30 minutes?

It is important to stay dedicated to your yoga routine. Performing 30 minutes of yoga works much better than doing nothing. With intense yoga continuously, 30 minutes will burn almost 90-150 calories.

7. What type of yoga burns the most calories?

There are several kinds of yoga and postures for yoga that help in weight loss. Out of all of these, power yoga helps to burn the greatest number of calories.

8. How many calories do you burn in yoga?

The number of calories you will burn by performing an hour of yoga varies according to several other factors. For example, if you practice power yoga for 60 minutes straight, you will successfully burn about 200-600 calories.

9. Which kind of yoga is best for weight loss?

As said earlier, power yoga burns as much as 600 calories per session and is considered the best out of all types of yoga.

10. Can you lose weight doing yoga?

Yes, you can lose weight if you perform yoga daily. Yoga includes doing continuous and intense workouts. Be it restorative or any other form of yoga; you can lose a considerable amount of weight if you practice yoga daily.

11. How can I reduce my stomach fat?

The most effective ways to lose stomach fat are to exercise or practice yoga every day, avoid foods and beverages containing artificial sweeteners, eat a high protein, low carb diet, and consume enough fiber.

12. Can yoga help you lose belly fat?

You must know that you require a lot of dedication to lose weight irrespective of the body fat. Especially abdominal fat and belly fat are two of the most stubborn. However, you can reduce belly fat with a healthy lifestyle, proper diet, and regular yoga.

13. Is yoga better than the gym?

To put it most simply, yes, yoga is better than the gym. The major point that will justify the argument is that the gym gives rise to pains and aches, and yoga reduces them.

14. What are the disadvantages of yoga?

No exercise is perfect, and yoga is not an exception, of course. However, yoga has much lesser complications in comparison to other exercises. The major disadvantage of yoga is that everyone cannot perform without planning. There are yoga poses that need precautions, and you may not perform them in certain physical conditions.

15. Can yoga get you in shape?

Yoga is a good way of doing stretching exercises, and thus you get an enhanced motion. Also, yoga cannot be compared with aerobics or gym workouts; some forms can make you sweat. For example, power yoga is a very active and intense form of yoga that burns many calories and thus gets you in shape.

16. Will yoga make me toned?

Yoga will surely give you strength and muscle definition. It is a way of doing cardio with the help of your body weight. However, yoga is an ideal way to tone down the body and may not be suitable for people who want to bulk-up.

17. How many calories does Vinyasa yoga burn?

Vinyasa yoga may burn a considerable number of calories, and this varies mainly on your weight. For example, if a woman weighs around 150LBS, an hour of Vinyasa yoga will burn about 580-600 calories. 

What is Tantra Yoga and how it can change your life

In Sanskrit, Tantra means “to loop, to weave, and to spread.” It can be defined as a spiritual tradition found in Hinduism and Buddhism co-developed in the middle of the 1st millennium. Tantra can also be defined as a systematic quest for spiritual excellence and salvation achieved by fostering the divine within one’s own body.

The main reason why Tantra is different from other traditions is into account all the desires of a person. In life, we can only get true and everlasting fulfillment when all of life’s threads are woven according to the plan as designed in nature. Tantra is not just about sex, as most people think. It goes beyond spiritual sexuality; it is a way of life.

Types of tantra

Some types of Hindu lineages of Tantra are Shaktism, Shaivism, and Vaishnavism. Some of those from the Buddhist lineages are Vajrayana, Tantrayana, and Mantrayana. All these types act as individual and unique expressions of Tantra and have, in some way, influenced other Eastern religious traditions such as Daoism, Shinto, and Jainism.

Some types of Hindu lineages of Tantra are Shaktism, Shaivism, and Vaishnavism. Some of those from the Buddhist lineages are Vajrayana, Tantrayana, and Mantrayana. All these types act as individual and unique expressions of Tantra and have, in some way, influenced other Eastern religious traditions such as Daoism, Shinto, and Jainism.

Shiva and Shakti are embodiments of god and goddess who represent infinite consciousness and ever permeating creative energy. Shiva the masculine, formless consciousness that is dry and white like the sperm; found on the right side of the body on the left side of the brain.

Shiva is yang and penetrative energy. On the other hand, Shakti is the feminine force found in all cosmic and macroscopic aspects of life.

She is moist and red like the womb, found on the left side of the body on the right side of the brain. Shiva is the portal receiving energy- the infinitely mysterious void from which all life emerges. The love between these two represents a sacred union of opposites where true cosmic love is actualized.

In Tantra, spiritual actualization is represented as the union of males and females with the goddess afforded a primary position as the cosmos’ creative force. This is so because historically, females are often more influential and powerful teachers.

Tantra’s idea is to find wholeness of the unification of Shiva and Shakti within us while letting go of gender identifications. This enables us to find the wholeness of being. The kind of wholeness that brings our focus, grace, compassion, humility, and joy is expressed as love.

Tantric texts and scriptures

Anyone curious to delve into Tantra’s studies should begin by reading “Tantraloka,” a classical text written by Abhinavagupta of Shaivism.

The word Tantraloka means “to throw light on Tantra.” Other texts worth a read include the “Vijnana Bhairava Tantra,” which is basically a combination of different meditations ad breath works that have been translated into a series of poems in English.

Another classical ancient text that serves as a guide for practicing esoteric techniques such as Tantra is the “Tantra Sutras.” Etymologically speaking, tan means to stretch while tra means technique. The term Sutras refers to the threads that are found in these sacred texts.

The Atharva Veda is considered to be one of the prime tantric scriptures. Tantra also means the scripture by which the light of knowledge is spread, i.e., tanyate vistaryate jnanam anamna it tantram.

Basically, there are two schools of Indian scriptures, which are the Agama and the Nigama.

The Agama scriptures feature revelations while the Nigama scriptures feature the traditions. Tantra is an Agama, and hence it’s referred to as Sruti Shakhavisesah.

In total, there are 18 Agamas, which are also known as Shiva Tantras; they’re ritualistic in nature. There are 3 main Nigamas, which include Dakshina, Vama, and Madhyama. These traditions represent the 3 powers of Shiva characterized by the 3 Gunas: Sattva, Rajas, and Tamas, respectively.

The Tantric Practice

Tantra gives us a vision that enables us to take the different colorful threads, i.e., wisdom, creativity, consciousness, and spiritual techniques, and delicately weave an exquisite rainbow loom.

This loom that we use to cloak our spirits in the bliss of the sensual human experience. The loom that a person chooses to weave is based purely on their own experience.

Tantra invites us to slowly absorb the present moment as we sip and taste the many nectar notes within the human experience.

Through Tantra, we can connect more intimately with our bodies and breathe to embody our own unique essence further. In a nutshell, Tantra is the living in harmony within and without; it refers to the merging of opposites: light and dark, heaven and earth, feminine and masculine, sun and moon.

Although Tantra is expressed in different cultures and lineages, its origin is still questionable. However, the practices are believed to have been developed by people who were “Tantric cults” and did not belong in the mainstream.


Tantrism is an overarching term for “Tantric traditions” created by Europeans in the 19th century to refer to an accumulated source of practices and ideas in the Indian traditions from varied sources.

Tantrism is a systematic quest for salvation that gives its followers the freedom to combine Tantric with non-Tantric aspects.

The main elements of Buddhist and Hindu Tantrism are:

  • Geometric Temple Layout
  • Symmetric Mandala
  • Bija Mantras
  • Ritual Diadem
  • Kundalini Yoga
  • Gestures
  • Chakras
  • Dhyana
  • Diksha
  • Nyasa
  • Puja

The above-listed elements are not universal or compulsory. The variants depend on the lineage and text from which one is born.

Tantra Yoga

When most people hear about Tantra Yoga, they think about sex. On the contrary, Tantra yoga is far beyond mere sex. It is a branch of yoga representing the dynamic and static principles of the universe: Shiva and Shakti.

Tantra yoga seeks to balance human instincts to understand the continual play between these two principles to reach enlightenment.

This form of meditation is believed to have originated from India in the 5th century AD. It’s built on the principle of wisdom, true knowledge, and awareness of oneself and all worldly concepts.

Through Tantra yoga, we can attain a wider scope of vision, opinions, and understanding. Tantra yoga opens up our minds, bodies, and souls to a whole new level of peace and serenity.

This ancient practice is a powerful combination of rituals such as:

  • Asanas
  • Mantras
  • Mudras
  • Yantras
  • Bandha
  • Chakra
  • Meditation
  • Breathing Exercises
  • Visualization of deities
  • Physical and Ritual Cleansing

All the above-listed rituals are used to build strength, clarity, and bliss to help us move through the world in our everyday life with more contentment. These rituals encourage its participants to build up kundalini energy in the top chakras, so it “spills from the top.”

Tantra yoga helps people to get in touch with their own body and energy. As a result, their sex lives are improved.

This type of yoga helps us explore the subtle energies within our bodies to enhance spiritual growth and physical well-being. Working on these energies helps us to understand the purpose of life in a new dimension.

The 3 main reasons why we practice Tantra yoga are:

  1. To thrive
  2. To Prosper
  3. To bring merge the spiritual and material worlds.

The main idea behind Tantra yoga is to weave together the different yoga practices and spiritual teachings to connect with others and the universe.

When we practice Tantra yoga, we can get in touch with who we are, achieve what we want, and deepen our relationships. The practice takes the whole body into account and focuses on 5 different bodies:

  1. The physical body
  2. The energetic body
  3. The mental or emotional body
  4. The wisdom body
  5. The bliss body

Every one of these bodies has its own weaknesses and its own strengths; these are often buried deep down.

Through Tantra yoga, we can bring them all to the surface and, therefore, stop responding unconsciously and gain control over our desires.

What's The Point of Tantra Yoga?

Tantra enhances one’s sex life since its practices are founded on the principle of intimacy. Considering that intimacy is not entirely physical, it wouldn’t be right for the word “Tantra” to only conjure up sexuality scenes alone.

The main purpose of Tantra yoga is to improve a person’s emotional wellbeing and, at the same time, aid their spiritual and physical health (read more about Top 15 Yoga Health Benefits). Tantra yoga also shows us exactly what is blocking us from thriving; it then gives us solutions to attain spiritual and material prosperity.

Tantra yoga may be practiced individually or together with other people. In both scenarios, the relationship between the self and others is improved.


Neo-Tantra is also referred to as Navatantra or “American Tantric Yoga.” The word refers to a westernized version of Tantra that is usually associated with new religions.

This includes both New Age and modern Western interpretations of traditional Hinduism and Buddhism Tantra.

Neo-tantra is believed to have been spun from ancient and traditional principles that have been fused with western relaxation concepts and meditation techniques.

Also, not all of the Indian tantric elements are used in Neo-Tantra, particularly the reliance on a guru. As Tantra’s interest has grown in the West, its perception deviates remarkably from the Tantric traditions. It is now seen as a “cult of ecstasy” that combines sexuality and spirituality to correct Western repressive attitudes towards sex.

The creators of Neo-Tantra have come up with a wide range of pyramids that are used for meditation. These pyramids are based on sacred geometry and often feature a focal point in their design.

As Tantra and Neo-Tantra became more popular in the West, it has become identified with Western culture’s sexual methods. As a result, its essential nature as a spiritual practice is overlooked. The roles of sexuality in both Tantra and Neo-Tantra are quite different, although they are, to some extent, related.

One way in which Neo-tantra differs from Tantra yoga is that the former is more modern and less physically challenging. It’s, therefore, less risky for a person to sustain injuries.

One major similarity between these two differ is that they both encourage techniques that allow couples to work together to build a more fulfilling relationship.

Tantric Sexology for Beginners

Tantric practices not only improve one’s love life but their overall health as well. It helps one channel all their sexual energy into a focal point so that none of it escapes from the body during orgasm. Here are some tips to guide anyone who would like to try out this ancient art of sexual intimacy:

1. Design an Intimate Space

The area should create a comfortable setting where you are able to relax. Make sure that space is clean, decorated with flowers, and scented with natural oils like rose or jasmine.

The bed should have comfortable sheets with cozy pillows. In addition to all that, play some soft music in the background to set the mood.

2. Breathe Each Other's Breath

One of the easiest ways of getting in sync with your partner is by harmonizing your breath. Inhale your partner’s breath when they exhale and vice versa. By breathing each other’s breath, you are sharing all of yourself with your partner.

3. Keep Your Eyes Open

Keeping your eyes open during lovemaking is a great way of maintaining a deep connection during intimacy. Sharing glimpses during the act creates a profound experience.

4. Take It Slow

Foreplay is an essential part of Tantra yoga. It helps men to control longevity and piques women’s arousal. The more time you spend on foreplay, the longer the session will last, and the more energy will build up.

Tantra Yoga Poses

Tantra yoga poses are a good way to expand one’s capacity for intimacy and union. It doesn’t really matter whether you practice by yourself or with your partner. Tantra yoga helps us to conquer any behaviors that hold us back from the intimacy we desire.

Below is a list of 12 popular Tantra yoga poses that help individuals and partners achieve a deeper connection. Hopefully, these poses will increase your partner’s bond, and you can communicate in a nonverbal way.

You can modify the exercises depending on your level of flexibility. Alternatively, you can start with the simpler poses as you progress to the more complicated poses.

Boat pose

This pose helps in stretching and strengthening the core muscles, i.e., those in the lower back and abdominals.

To perform the boat ride, you sit on the floor while facing each other with your partner. Your arms should be outside your legs and reaching out for your partner’s hands. Start with bent knees and lift your legs to place the soles of your feet against the soles of your partner.

tantric yoga poses
Tantra Yoga Boat Pose
Try straightening your legs as you move them up. As you do this, make sure that the soles of your feet are connected to those of your partner. While the feet are still touching, try and move the legs apart in a straddle.

Feel free to modify the pose, depending on your flexibility and comfort level. The most important things that you should focus on are touch and eye contact. Breathe in and out slowly.

tantric yoga practice

Child's Pose

To perform this pose, bring your knees wide to the edges of the mat. It would help if you then folded forward so that your forehead rests on the mat. Extend your arms outstretched overhead but make sure that they’re still resting on the mat.

what is tantric yoga and its benefits
Childe's pose

When performed with a partner, your heads should be pointed towards each other. You can connect your palms with your partner to share your essence with your partner as you inhale and exhale.

Peace pose

Start in a seated position with your legs crossed. If you’re practicing by yourself, ensure that your index fingers’ tips touch the tips of the thumb while the other three fingers remain extended. The palms should face upwards and be resting on your knees.

tantric sexology youtube
Peace pose

If you are practicing with a partner, sit in a back to back position with each other so that your spines align. Take deep breaths as you focus on smoothing out the length of the inhale to match the length of the exhale.

Dancer's Pose

The dancer’s pose focuses on balance, eye contact, and touch. Start in a standing position as you face each other and hold hands. Your other free hand should either reach out for your ankle or shin and bring your leg up. Slowly lean your upper body towards your partner, all the while maintaining eye contact.

tantra yoga exercises
Dancer's pose

If the balance is an issue, you can have one of you do the pose while the other person holds them to assist with balance.

Yab Yum

Yab Yum pose

The Yab Yum pose helps couples to keep their energies aligned. The larger partner (usually the man) sits with their legs crossed on a comfortable mat while the other person sits on their thighs and crosses her legs behind the partner’s back. While in this position, ensure that your foreheads touch

And you breathe slowly and deeply in a synchronized manner. Both your backs should remain as straight as possible.

You can do the Yab Yum pose with your eyes closed or open to connect on a whole new level. It all depends on what is more comfortable for you.

Sun Salutations

Start in a standing position on the yoga mat. If you are by yourself, you can practice in front of a mirror; if you’re with a partner, you can either practice standing side by side or facing each other. Bring palms to meet at the center. Alternatively, you could place one of your hands on your heart and the one on your partner’s heart.

As you take deep breaths, extend your arms overhead and bow forward. Keep your heart open as you gaze forward and release your head into a forward fold.


To practice this pose, lie on your back and have your partner do the same next to you. Alternatively, you can both sit facing each other with your legs crossed. Then place the palm of your hand over each other’s heart and feel the heartbeats. While in this position, assume slow and harmonized breathing.

Modified Side Plank Pose

Start with your wrists aligned under shoulders, hands spread wide, and hips stacked over knees.

For this pose, lightly touch the crown of the head with one another. Then extend your right shins to your back, toes curled under as you root right hand into the mat, and open your chests towards one another.

If you’re practicing by yourself, bring your left hand to rest over your heart as you stack your left shoulder over right, so your heart is wide open. The hips should also be stacked to create a beautiful opening for our more vulnerable energetic centers: hips and hearts. If you are practicing with your partner, connect left palms overhead.

Pelvic Tilt

Before you get started on the Pelvic Tilt pose, gently place one of your hands over your tailbone area. Inhale and then lift your tailbone towards the ceiling, while at it, tuck your pelvis towards the ground.

Hold the position briefly, then exhale and tuck your tailbone towards the ground and slowly lift your pelvis towards the ceiling. Again, I briefly held the position and repeated the sequence. When you have mastered the movements and can do the tilting without too many problems, remove your hands from the tailbone area and continue with the motion.

While you inhale and lift your tailbone, open up your chest region towards the ceiling and draw your shoulder blades together. During exhale, tuck the chest region and draw your shoulders together in front of your chest.

Seated Twist

The seated twist pose improves your partner’s connection and warms up your spine, and enhances flexibility.

You and your partner should sit with your knees touching and your legs crossed. Together, move your right arms towards the front and bring your left arms across your backs towards the front.

Now hold each other’s opposite hands. To achieve this position, bend sideways facing opposite directions. Hold the position for a while and change positions.


This restorative pose with your partner in Child’s pose with their arms extending out and relaxed. Sit on their hips while facing away from them. Lean back and allow your spine to follow the curve of his. Then raise your legs in the air and hold the position. Switch positions with your partner and repeat.

Downward Facing Dog

To practice the downward-facing dog, bend backward in such a way that you have your hands slightly in front of your shoulders and your knees beneath your hips.

tantra pose
Downward facing dog (credit: Iveto)

Then spread your palms wide and turn your toes. As you exhale, extend your feet up so that your tailbone faces the ceiling.

The downward-facing dog pose is quite relaxing and stimulates blood flow to the brain. While practicing, have your partner support you. After a while, switch positions with your partner.

How to Ensure You Get a Great Experience While Practicing The Poses

Here are some of the things that you should keep in mind when practicing the poses listed above:

  • Communicate beforehand; tell each other what you’re both comfortable with. Be open and share your feelings with your partner.
  • Establish a strong non-verbal connection with your partner
  • Always be supportive and patient with each other.
  • Explore and try out new things together
  • If you’re struggling with flexibility and balance, it is okay to modify the poses a little bit
  • Always choose quality over quantity. Spend whatever little time you have together well.
  • Don’t have any expectations or perceived notions.
  • A consistent mental presence is mandatory.
  • Lastly, never jump to conclusions or assume anything

Benefits of Practicing Tantra Yoga and Sex

Practicing Tantra yoga not only improves a person’s intimate life but also has numerous health benefits. Having powerful sexual orgasms coupled with a strong connection between the body, mind, and spirit increases hormones’ secretion by the pineal and pituitary glands.

Tantric sex has a rejuvenating effect that gets rid of stress and depression. It alters body chemistry and empowers the endocrine glands to secrete more HGH, DHEA, serotonin, and testosterone.

In addition to that, it also improves blood circulation, detoxifies the body through breath, and strengthens the cardiovascular, immune, and nervous system.

Tantric meditation

Tantric meditation is a type of meditation that awakens an individual’s consciousness enabling them to achieve purity of the body and soul.

These meditations are dynamic and high-energy powered; their main goal is to release Shakti energy to flow up the spine to the crown chakra. Freeing the dormant energy (known as Kundalini) through Tantric meditation awakens the entire body and consciousness.

Tantric meditation techniques are intended to raise energy and invite the energy centers along the spine to open, bringing tangible benefits. Tantric meditation can take different forms to take you further on your personal and spiritual development journey. 
Let us have a look at the two Tantric meditation techniques:

1.      The Third Eye Meditation

The third eye meditation allows the free circulation of energy along the spine by increasing heaven’s awareness without losing the earth’s connection. It enables the Crown Chakra and the Third Eye Chakra to open up so that sanctified power may get into the body.

Third Eye Meditation Steps

  • Sit comfortably and lengthen your spine as you inhale
  • Picture your head as though it’s being pulled towards the sky in a straight line
  • Picture your head as though it’s being pulled towards the sky in a straight line
  • While keeping the spine upright, exhale and push your tailbone downwards
  • Maintain a regular breathing pattern and keep your chin parallel to the floor
  • Position your tongue at the roof of your mouth and picture a bright ball sitting at the middle of your forehead, representing your third eye
  • While breathing in through your nose, spin the ball to the top of your head all the way through the spine up to the tailbone. All along, recite the word “hung” in your mind.
  • Again, breathe out and let the ball come up your spine, over your head to the middle of your forehead. All along, recite the word “Sau” in your mind.
tantric guide
Third eye meditation

2.      The Light Meditation

This meditation technique focuses on light and relies heavily on one’s imagination. The light meditation technique borrows many of its aspects from Nyasa, which is an ancient tantric custom. The technique allows you to either touch a certain body part or feels it using mental imagery.

The Steps…

  • Sit in an upright position and focus fully on your breathing motions and bodily sensations.
  • Visualize your left foot forged from a warm, golden light. Move towards the light and perceive its feeling with the brightness getting all over your body from the sole to the toes.
  • Feel both your left ankle and your right ankle
  • As you walk, make sure that your steps are synchronized with your breathing.
  • Imagine that the light has filled the left calf up to the bone. After, switch to the right calf.
  • Let the light rise and perfectly brighten up your midriff. At this point, whisper that “My gut is made of light.”
  • Feel the light rise up from your lower spine as it brightens up your heart, lungs, and rib cage. Whisper that, “my chest is full of golden light.”
  • Allow the light to creep into your arms all the way to the fingertips.
  • Feel the golden light illuminate your face and allow it to get into your mouth and ears to light up your brain
  • Chant, “I am light.”
tantric yoga

Tantric Buddhism

Tantric Buddhism is also known as Vajrayana (diamond vehicle). It is considered to be one of the three main vehicles (yanas) of Buddhism alongside Mahayana (great vehicle) and Hinayana (small vehicle). It mainly focuses on mystical practices and concepts as a path to enlightenment.

According to Tantric Buddhism, deities are not spirits to be worshipped but are representatives of the yogi’s inner form. For this reason, Tantric Buddhism is also referred to as Deity yoga. The yogi uses rituals, meditations, mandalas, and other practices to realize himself as a deity through which enlightenment is manifested.

Buddhist Tantra is believed to have been expounded by the historical Buddha by teaching how to transform pleasures into transcendent realization. It’s also speculated that Mahayana teachers in India developed tantra.

Some of the symbols used in Tantric Buddhism are quite confusing to people who see them for the first time. Here are some of the major symbols:

1. The Vajra

This symbol features a combination of a weapon and a scepter. It represents the quality of indestructibility. The Vajra is held in the right hand during rituals.

2. The Bell

This symbolizes insight, emptiness, and the female aspect. It represents the sound of the Dharma and is used to offer sound in rituals. The Bell is held in the left hand during rituals.

Other Tantric Buddhism Symbols

  • The mala/rosary which is used for concentration
  • The skull-cup which symbolizes disengagement from the world
  • Swords which represent knowledge and intelligence
  • The curved knife which symbolizes the impermanence
  • The ritual dagger which symbolizes the transformation of negative powers on the path to enlightenment
  • Hammers/mallets which represent the crushing strength
  • The bow and arrow represent single-pointed concentration. The arrow on its own is a symbol of longevity and prosperity.
  • The lasso which represents a constraint of negative forces

Most important yoga benefits for health

We have all heard that practicing yoga is an important activity for our health. Yoga improves our flexibility and stability and helps us relax. Beyond these well-known benefits of yoga, many extensive benefits contribute to our overall mind, body, and spiritual health. This essay on the benefits of Yoga lists the top 15 Yoga health benefits and Yoga therapy’s contribution to mental health.

What is yoga

Yoga is a Sanskrit term. It is first mentioned in Katha Upanishad, an Indian manuscript from the 7th century BC, described as the concentration of consciousness when the senses are in control.

The word yoga is often translated as “union.”

The intention is to unite the body and mind, man and God, the conscious and the unconscious, etc. In Patanjali’s Yoga Sutra, a manuscript from the 1st century CE, yoga’s philosophical foundation is described in 200 short sentences. In the first three sentences, yoga is presented as limiting the fluctuations of consciousness.

In this situation, an ideal connection is created between the soul and the rest of the man. Today most people who practice yoga refer primarily to the body performing asanas – postures, although essentially yoga is a practice that includes meditation, breathing exercises, asanas, and self-study. Still, keep in mind that there are different types of Yoga, like Ashtanga Yoga, Bikram Yoga, Tantra Yoga, and more.

Top yoga health benefits

Here are just 15 of the many ways that yoga improves our health and positively impacts our life.

1. Yoga helps to prevent and relieve stress

It’s a well-known fact that practicing yoga can help you relax at the end of a long day. But did you know that daily yoga practice can help you avoid stress before it happens? Researchers looked at the effects of yoga on stress using two groups of people: the first group practiced yoga every day for 12 weeks, while the second did not.

Both groups were then given tests while their stress levels, heart rate, breathing, and blood pressure were measured. Those who practiced yoga showed no increase in stress during the tests, while the group did not do yoga.

Yoga benefits for health

These results indicate that people who do yoga are better equipped to handle stress in their lives. The study also found a direct link between yoga practice and reduced depression. Stress can lead to increased anxiety and depression. By combating stress through yoga, you are also fighting anxiety and depression.

2. Yoga will strengthen your immune system

A different group of researchers conducted another study to investigate the effects of yoga practice on women undergoing surgery to remove breast cancer. Most people who have major surgery experience shock to the immune system.

The women included in this study practiced daily yoga after their surgery. This activity resulted in a smaller impairment of the immune system. This study’s conclusion suggests that regular practice of yoga strengthens our immune system and causes it to be more resistant, even in extreme cases. 

Additional researches:  research 1 , research 2

health benefits of yoga
Yoga practice will improve your immune system

 3. Yoga can Improve relationships

Yoga affects our bodies and our psyche and can help us improve our relationships with partners, children, parents, friends, co-workers, and even strangers.

Yoga helps us feel more peaceful, more connected to our bodies, and those around us, effects that contribute to better and stronger relationships.

Yoga also dramatically improves our self-confidence, a particularly significant contribution to maintaining healthy relationships. A better sense of security in ourselves allows us to communicate with other people in a more open, full manner.

When you feel better, everything else gets better

4. Yoga helps better concentration

Have you ever tried to focus on a job or a meaningful conversation and found your mind wandering to personal problems? A quarrel with the spouse, the sick mother, or the lack of money in the bank account breaks into your day when you’re trying to focus on something else.

One of the things we practice during yoga is maintaining full concentration and awareness of the moment.

When we practice yoga for long enough, the habit of keeping concentration and consciousness begins to affect our lives even outside the practice. The positive impact on our lives is that we can be more attentive to conversations with friends and family, be more efficient employees, and manage daily tasks better.

These subjective feelings we experience are backed by a scientific study that shows the link between yoga and concentration improvement. 

Hot yoga health benefits
Better concentration, better usage of your day

5. Yoga contributes to a healthier diet

Based on scientific research, there is a link between practicing yoga and a healthy diet. You know those days that you tend to go to the refrigerator every hour, even when you’re not hungry. Nothing sounds good, and yet you can’t stop picking. This behavior is caused by high hormone cortisol levels in the blood related to the impact of pressure and stress on the body. How Yoga contribute to weight loss? (it can be Bikram Yoga, Hot Yoga, Ashtanga Yoga, or any Yoga type.

According to research, Yoga practice lowers cortisol levels and increases serotonin levels. Serotonin is the enzyme secreted in the brain while experiencing pleasure or happiness. Yoga, which regulates levels of cortisol, helps us be more attuned to our bodies. An effect of this is eating only when we are really hungry and not in response to stress.

High levels of cortisol affect how often we approach the refrigerator and the choices we make. Usually, under the influence of stress, we prefer foods rich in salt, oil, and sugar. Lowering cortisol levels will help our bodies crave healthier foods and us to make better choices.

6.Yoga enhance your physical strength

Many people think that yoga practice only improves our flexibility, but yoga requires that our body practice more force than expected.

True, they say everyone can do yoga. Still, it is advisable to start at a low level, with exercises that do not require extraordinary strength or flexibility, and to progress slowly to the level where your body will be capable of things you never believed you would be able to perform. As you become more skilled in yoga, your muscles will strengthen, and you’ll be stronger than ever before.

Not a weight lifting but still strengthen your body

7. Yoga, can help detox your body

Yoga practice, like most of the other physical activities,   stimulates the lymphatic system in the body. The lymphatic system is responsible for the regulation of substances in our bodies. It ensures that there are sufficient nutrients in our bodies and removes toxins that have accumulated.

The buildup of toxins in a body can make you feel sick, sluggish, and mentally foggy. They are dangerous and need to be removed from your body for it to function correctly.

Make sure you drink plenty of water before and after your yoga practice to ensure that the toxins, which start moving by stimulating the lymphatic system, will gather and leave your body. Your body will feel clean and light, healthier, and more vibrant.

Yin yoga health benefits
Feel clean and healthier

8. Yoga helps to cope with pain

Yoga practice is one of the most common treatments for lower back pain. This is not particularly surprising since yoga practice works to strengthen and improve the flexibility of the back.

Yoga is used to treat pain in different places and more surprising – tingling sensations and numbness in the wrist and joints, arthritis, unexplained pain in the body muscles, and cartilage erosion between the joints.

In extreme cases, yoga practice is especially suited to the treatment of various medical problems. Even basic yoga practice can help relieve chronic pain, improve mood, and relieve accumulated fatigue. Yoga is a much cheaper and safer treatment option than many medications and surgeries. It’s a natural way to improve your health and fight pain.

Research 1,  research 2article

Clear connection between yoga and pain relief

9. Yoga helps to maintain bone density

At advanced ages, we begin to hear warnings from the doctor about bone density and are forced to take supplements to prevent its loss. It turns out yoga also contributes to this area of health. Running and lifting weights are familiar recommendations for maintaining bone density, but they require a lot of physical effort.

Practicing yoga is an activity in which everyone can participate, and it contributes to strengthening the bones as much as weightlifting. Practicing yoga at an early age will also help to cope with the calcium drain at later ages.

Research 1, article 

10. Yoga helps to maintain cardiovascular health

Yoga is not only about maintaining certain poses for a length of time. There are also types of yoga that require faster movement that increases the heart rate. Health benefits of yoga, such as yoga exercises, contribute to strengthening the muscles and maintaining a healthy and robust blood system.

Other studies have shown that moderate yoga combined with meditation lowered stress levels, anxiety, depression, blood pressure, and fat percentage in cardiovascular disease patients. Varying your yoga practice can help you keep your heart healthy and functioning correctly.

Yoga health benefit research

11. Yoga helps to improve the mood

In the study of the relationship between yoga practice and recovery from breast cancer treatment, it was found that yoga also helps relieve tension and depression and improves your life’s overall quality. It turns out that yoga is recommended to treat depression among all sufferers, not only in the context of serious diseases.

yoga health benefits study
Yoga also helps relieve tension and depression

A study conducted in prison in the United States found that yoga’s daily practice lowered the levels of depression and anxiety in both prisoners and warders. Another study found a direct link between yoga practice and regulating the changing moods characteristic of the transition to menopause in women. 

12. Yoga help the treatment of asthma symptoms

Practicing yoga requires, apart from maintaining the poses, deep and regular breathing exercises. The deep breathing exercises train the respiratory system and improve its immunity.

yoga poses health benefits

The practice also develops an awareness of the way we breathe, and when our breathing begins to deteriorate, even slightly, we immediately notice it.

Even those who do not have asthma do not always breathe in the best way. Improving awareness of the way we breathe helps us maintain a healthy and strong respiratory system.

13. Yoga helps to improve digestion and decrease constipation

When doing yoga, the various poses, and movements you put your body through help more than just build strength and improve flexibility. These movements also alleviate tension and cramps, helping to stimulate the digestive system.

A better working digestive system breaks down food better, giving your body more nutrients and filtering out waste more effectively.

A light workout in the morning will stimulate the body, and the digestive system in particular, and prepare your body for a new and healthy day.

14. Brain Boost and Mindfulness

Yoga helps so many of our bodily systems function better than it should be no surprise that your brain will also benefit from daily practice. When practicing yoga, more than your body is engaged to coordinate moves, and maintain breathing requires focus.

That focus helps strengthen your brain, building a more mindful, calm approach to yoga and the world outside. This mindfulness translates to every aspect of your life.

health benefits yoga postures

You’ll be better equipped to handle uncertainty and stress and will be able to remain calm when necessary. The focus required in yoga also stimulates the brain, a necessary activity to keep your brain healthy and strong for years to come.

Those who suffer from forgetfulness or are approaching advanced age can doubly benefit from the boost yoga gives their brain.

15. Yoga help to improve your creativity

The same focus that helps stimulate and strengthen your brain will also help your creativeness. With the mental clarity that yoga stresses, your mind will be clearer and more receptive to creative ventures

health benefits of yoga poses

The calm, mindful approach you take to handle life and all the challenges it throws your way will leave you in a better place to explore your creative side.

If you’ve wanted to try a new art form, pottery, photography, or any other form of expressing yourself, try creating after your yoga session!

Yoga to the People 

If you asked yourself what Yoga good for is or how daily Yoga practice can contribute to your health, you probably got a detailed answer about the health benefits of Yoga for life. We want to sum up the benefits of yoga. Yoga is an incredible way to exercise our bodies, strengthen our minds, and improve our lives.

Regular yoga practice can lead to a stronger body, a clearer mind and help us improve our focus and reduce our stress. There are many benefits to practicing yoga, and it’s the recommended exercise for both men and women, young and old.

Do your body a favor and give yoga a try! Enjoy the many benefits of yoga, both visible and not: experience healthy bodily systems, a calm and focused mind, and a more relaxed life. You’ll feel better than you have in a long time!

health benefits yoga and meditation

Recommended yoga program

We want to recommend to you what we consider the best online yoga program, Yoga Burn.  Yoga Burn will allow you to practice yoga in a graded manner that will suit your level, whether you are a beginner or have already practiced and are interested in practicing at home.

We are an affiliate with this program, but we did not find a better online yoga practice program as far as we researched and tested. What is beautiful and special about Yoga Burn is its modeling. This is basically a series of programs that allow you to find the most suitable alternative for your needs. Please click here to read more details about the program.

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