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Is a 5-minute yoga flow effective for weight loss? | Fitness News


A 5-minute yoga flow can be a beneficial component of a weight loss routine, but it’s important to understand its limitations and how it fits into the broader context of a healthy lifestyle. While it may not be a magic solution for shedding pounds, incorporating a short yoga sequence can contribute to weight loss in several ways, experts urge.

Yoga enthusiast Harita Aggarwal took to Instagram to share a sequence of asanas like side planks, the world’s greatest stretch, and Dhanurasana or bow pose as effective stretches for weight loss.

While a 5-minute yoga flow can be a convenient and accessible starting point, it’s essential to view it as part of a broader lifestyle change. “Sustainable weight loss requires consistent effort over time. Individuals are encouraged to gradually increase the duration and intensity of their yoga practice and incorporate other forms of exercise. Additionally, adopting a balanced and nutrient-dense diet remains a cornerstone for achieving and maintaining a healthy weight,” said fitness expert Garima Goyal.

Taking a cue, we decided to delve deeper into the various aspects of how a 5-minute yoga flow can contribute to weight loss.

Muscle engagement and metabolism

Yoga poses involve isometric contractions and dynamic movements that activate various muscle groups. The engagement of muscles during poses like Warrior poses, Sun Salutations, and balancing postures not only enhances strength but also boosts metabolism. “Building and maintaining lean muscle mass is essential for an elevated basal metabolic rate (BMR), leading to increased calorie burning even when at rest,” said Goyal.

Stress reduction and cortisol regulation

The practice of yoga emphasises mindfulness, deep breathing, and relaxation techniques. These elements play a pivotal role in reducing stress and regulating cortisol levels. Cortisol, often elevated during stress, is associated with fat storage, particularly around the abdominal area. “By incorporating stress-reducing yoga practices, individuals may experience a decrease in cortisol levels, potentially mitigating the negative impact on weight gain,” said Goyal.

Here’s why diet is important too (Source: Freepik)

Mindfulness in eating habits

Yoga encourages mindfulness not only on the mat but also in daily life, including eating habits. Mindful eating involves paying attention to hunger and fullness cues, savouring each bite, and making conscious food choices. “Through regular yoga practice, individuals may develop a heightened awareness of their relationship with food, making it easier to adopt healthier eating habits conducive to weight loss,” said Goyal.

Improved digestion

Certain yoga poses, such as twists and forward bends, can stimulate the digestive organs and enhance blood circulation to the digestive tract. “Improved digestion aids in nutrient absorption and waste elimination. Additionally, the physical movement and breath control in yoga can support the body’s natural detoxification processes, potentially contributing to weight loss by optimising overall bodily functions,” Goyal described.

Personalised approach and professional guidance

Individual responses to exercise and lifestyle changes vary. Consult with healthcare professionals, nutritionists, or certified yoga instructors for personalised guidance. “Professionals can consider individual health conditions, preferences, and goals to create a tailored plan that maximises the benefits of yoga within the context of an overall weight loss strategy,” said Goyal.

The effectiveness of a 5-minute yoga flow for weight loss lies in its multifaceted impact on metabolism, stress reduction, mindfulness, digestion, hormonal balance, and emotional well-being. “To harness the full potential of yoga for weight loss, it’s crucial to adopt a holistic approach that encompasses a balanced diet, regular physical activity, and a mindset conducive to long-term lifestyle changes,” said Goyal.



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