## Yoga For Weight Loss: Manage Your Extra Body Weight With Yoga | Sarva Yoga

In the modern time lot of challenges are hovering over health. Weight gain or obesity has become biggest obstacle for an individual. Researches suggest that obesity is cause of multiple health disorders. The ancient technique of yoga which totally offers the solution for weight loss. Yoga poses which are simple and target oriented for weight loss. Yoga is science of awareness and this awareness brings harmony in our holistic health goal.

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## Can yoga poses help weight loss?

Is the best to for the weight loss because it works on exogenous factors as well as endogenous factors. Exogenous factors include lifestyle, eating habits and sedentary lifestyle. Endogenous factors include metabolic, endocrine and hypothalamic factors of weight gain. These two factors endogenous and exogenous are major factors of weight gain . Asanas balances the functioning of organs and tones our body and pranayam meditation brings harmony in our endocrine organs. This a blanket approach makes yoga a best tool for weight loss.

Want to Know How Yoga is Benefical for you? Read our complete Guide [Here](https://www.sarva.com/blogs/beginners-guide-how-yoga-is-beneficial-for-weight-loss)

__Follow these curated best yoga poses and asanas to help you lose extra body weight permanently through expert yoga teachers of Sarva Yoga.__

## Five yoga poses for weight loss.

## Sun Salutation (Surya Namaskar)
Sun salutation works on the sun nadi or sun energy channel of the body which ignites the heat and helps to dissolve the fat from body and excrete out of body. This practice brings out balance in the digestion metabolism and functioning of endocrine organs. This is best practice which help to burn down the calories and also gain strength and muscle in body. This is one of the best pose for weight loss.

Here's [How you can Manage Weight with Yoga](https://www.sarva.com/blogs/manage-weight-with-yoga)

## Triangle Pose (Trikonasana)
Triangle pores is a practice which works on the dominal muscles stretching and twisting helps to dilute the abdominal fat and tones abdominal muscles. This awesome also works on the muscles of thighs and hamstring. Functioning of digestive system improves and proper assimilation and absorption of nutrients takes place in the body. Speed of weight loss in body accelerated with this practice.

## Plank Pose
Blank post is the best post which transform the core muscles. This pose reduces belly fat in efficient and target oriented manner. It also works on shoulder s back buttocks thighs our body. This is a pose which targets major areas of body where accumulation of fat takes place.

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## Boat Pose
Boat pose works on the core and Thai muscles of our body. It is a balancing posture so it brings mental calmness and harmony. The mental balance brings balance in management of endocrine glands and metabolism of our body improves. Boat post helps to manage extra weight of body.

## Bridge pose
Bridge course is one of the best pose to have weight loss. It works on the glutes , hamstring and thyroid gland. This pose brings harmony in the functioning of thyroid gland and metabolism of body improves. Efficient metabolism of body helps to reduce weight loss.

Bored? Know [Differetn Ways to lose weight without losing interest](https://www.sarva.com/blogs/ways-to-lose-weight-without-losing-interest)

### How Power Yoga Help You in Weight Loss

Power yoga is composite of fast paced synchronised yoga postures with fitness workout that unite the mind and the body.
Power yoga has root in the astanga yoga. This practice the state of equilibrium on mental and physical.

__Benefits__
- A state of tolerance and stability comes  within mind and body.
- It improves concentration.
- Builds strength and flexibility.
- Best practice to burn down calories.
- Practice of power yoga stimulates release of serotonin and dopamine which are happy hormones.
- It boots metabolism.

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Weight Loss

Here are 6 Yoga asanas that will help you in your weight loss journey.

Yoga for weight loss

If workouts are cupcakes then challenges are their sprinkles on top. 
Let’s level up the wellness game by being more mindful in May and taking up SARVA’s Mindful May challenge.

The rules of the challenge are simple, learn how to mindfully manage your mental health and nutrition while also improving your physical health. 

## Mindful In May Challenge
SARVA believes in holistic transformation, thus the Mindful May challenge comprises two activities which will help you be more mindful in May. Here are the activities. 

## Mindful May Meditation Challenge
__Challenge :__ Tratak (Gazing). Tratak means to gaze steadily without blinking the eyes. This is one of the premeditative tools which is performed with the eyes. 
Hatha Yoga Pradipika defines it as one of the Shatkarmas.

__Duration for the challenge -__
- Beginner - 30 sec to 1 min
- Intermediate - 2 to 3 mins
- Advance - 5 mins

## How do you do the mindfulness challenge?
For the Mindful May Meditation challenge, you need a dark room to practice candle gazing. The room should be devoid of dirt, insects, and any distracting sounds or smells. It should not be too airy as it is important that the candle flame be steady and not flicker at all. It is preferable that one does not use any type of glasses during practice.

## Steps to follow for the Mindful May Meditation challenge
1. Assume a comfortable sitting position,  spine in a neutral position; the rest of your body should be relaxed.
2. Close your eyes and take a few deep breaths to relax your body and mind. Concentrated deep breaths will allow you to empty your mind of any diverting thought.
3. Softly open your eyes and begin to gaze at the tip of the flame.
4. Do not strain your eyes by forcefully keeping them wide open.
5. Try not to blink your eyes or move your eyeballs. However, if it is a must then you may blink or move your gaze. 
6. Continue gazing at the flame for 2-3 minutes with complete awareness. With regular practice, you can increase the timing to 5 minutes.

In the process, if you feel that your eyes are filling with tears, allow them to roll down your cheeks. This signifies the endpoint of practice. Now close your eyes and try to visualize the image of the candle flame in between your eyebrows.
Once the after image begins to fade, open your eyes and again gaze at the flame, especially at the tip of the flame. The ultimate purpose is to lengthen the timing of inner gazing as much as possible.

It is recommended that you wash your face and eyes after tratak.

__Benefits of Mindful May Meditation challenge__
Tratak’s mindful meditation benefits are as follows:

- Candle gazing is a static tratak that works directly on developing concentration.
- It is therapeutic in cases of depression, insomnia, allergies, anxiety(one of the best meditations for anxiety), postural problems, poor concentration, and memory.
- Helps develop stronger willpower. Also, promotes mindfulness and happiness. 
- People with weak eyesight or weak eye muscles can greatly benefit with the regular practice of Tratak.
- It has been found that it helps neutralize tendencies like anger, short temper, suspicion, irritation, and resentment for one month.

__Disclaimer:__
Be careful of the following points while performing the Mindful May Meditation challenge.

- One suffering from hypertension should perform Shavasana before performing Tratak. 
- Do not rub your eyes immediately after tratak. 
- Do not read or watch any form of screen immediately after tratak.
- Do not repeat tratak more than thrice in one sitting.

## Mindful in May: No Sugar Challenge

Wondering how to mindfully manage your diet? Take a 3 day no sugar challenge.

Sugar is naturally present in many food items such as vegetables, fruits, dairy products, etc which then gets broken down into glucose and provides energy to the body.

Whereas there are few food items like packaged breakfast cereals, ice cream, cookies, cakes, candy, soda, jaggery, methai, sweetened coffee/tea, etc. where sugar is added during the preparation.  

So is sugar bad? It is not a Nutrient! It can be consumed in limited quantities occasionally but not EVERYDAY.

Sugar is 8 times as addictive as hard drugs. This is the reason why while having a small piece of chocolate, people end up having more than that small piece.

Try to cut down and eventually quit adding sugar to our diet. No Honey, No Jaggery, No sugar [white/brown], not even in your tea and coffee. 

Join SARVA in the Mindful May Meditation challenge by following the meditation routine and being mindful of your diet and nutrition. 


General

Here are some tough goals we’ve set for our champion yogis for the month of May. Pick a day of your choice and ask your coach to help you complete the challenge, Mindful May challenge.


Mindful May Meditation Challenge 2022

25 forms of yoga

The modern Indian lifestyle with its numerous responsibilities of family and work, many of us take their own health for granted. It is important to learn the fundamentals of nutrition and importance of eating balanced diet. If we don't take care of our food/diet today it will affect our future.

What you are eating is not for “Today” in fact its for “tomorrow". Every bite you take fights or fuels the disease.

One must follow a healthy, sustainable diet which will help in inculcating good food habits and weight loss will be one of the outcomes of this.

## Lifestyle changes for better living:
1.	You must incorporate 1 portion of carbohydrate + 1 portion of Protein + 1 portion of Vegetables in your Lunch every day.
2.	Every meal must have 1 portion of protein in it [Breakfast, Lunch and Dinner]
3.	Incorporate 2 mid meals in your day. One between your breakfast and Lunch and another between Lunch and dinner.
4.	Your food plate should have food items which are – Colourful, As per season, Traditional combination, Balanced, Locally easily available, Less processed, As per climate and freshly cooked.
5.	Please incorporate seasonal fruits and vegetable in your diet. They are very rich source of micro nutrients and helps in boosting immunity.
6.	There has to be at least 2-3 hours gap between your last meal and bedtime.
7.	You should get good sound sleep for 6-8 hours. 
8.	Meditate every day at least 10-15 mins.
9.	Eat mindfully. Make sure you are not distracted and eating with all senses.
10.	Do not forget to add at least 1-2 fruits in your daily routine.
11.	You must do at least 1 hour of physical activity every alternate day OR at least 30 minutes every day.
12.	Plan your meals a week prior. We never plan to fail. This will ensure consumption of healthy and wholesome meal.
13.	Keep yourself well hydrated. Drink at least 3.5 - 4 litters of water throughout the day.
14.	Keep a gap of 10 min between your meal and tea. This will make sure that caffeine from tea/ coffee will not interfere with nutrient absorption.
15.	Avoid canned, processed food items and go for freshly made food from the kitchen.
16.	 Engage yourself in some hobby/ activity. This will help in managing your stress levels.

We need to take care of our Food along with Sleep, Stress, Water and Physical activity to have healthy sustainable lifestyle.


Nutrition

It is important to learn the fundamentals of nutrition and importance of eating balanced diet.