How to stop gaining weight thanks to a gentle physical exercise?

do you need to lose weight?

Are you mad at your weight?
In Spain, there are more and more people with obesity problems, which also affects more and more children.
Excess fat mass can have important consequences and cause many pathologies: cardiovascular diseases, diabetes, joint problems, respiratory problems, depression, or cancers of various types, mainly of the liver, uterus, or chest.
It is THE essential question to ask before going on a diet.
Do you want to lose weight or do you need to lose fat?
It is not the same! The first alternative is probably influenced by the dictates of society. We look fat compared to the image we see reflected in the mirror and compared to magazine models.
The second alternative depends rather on a serious health problem. We have to lose weight because our health is in danger.
To get an idea, it is important to calculate our BMI Body Mass Index. Some websites allow you to calculate it quickly by putting the size and weight.
This is the official classification of the WHO (World Health Organization):
  • Less than 16: anorexia or malnutrition
  • Between 16.5 and 18.5: thinness
  • Between 18.5 and 25: normal corpulence
  • Between 25 and 30: overweight
  • Between 30 and 35: moderate obesity (class 1)
  • Between 35 and 40: high obesity (class 2)
  • Above 40: morbid obesity (class 3)
If a BMI is between 18.5 and 25, the corpulence is normal. There is no need to launch into a Draconian regime if we want to lose three or four kilos “others”. Practicing a physical activity keeps you in good shape!
If the BMI is higher than 25, it is a more or less significant overweight. Consulting with a doctor and / or nutritionist is the best way to know where this overweight comes from and how to remedy it. Being overweight can have several causes:
  • Eating too fat: a nutrition counselor can give you the advice to reduce fat intake and improve the quality of your diet,
  • Stress: yoga can help you relax so you don’t store bad fats and eliminate calories,
  • Lack of physical exercise and a too sedentary life: walking, running, doing yoga ... There are many solutions to reduce fat mass.
Does yoga lose weight?
What if we were to focus on ourselves, instead of comparing ourselves to unreal images?
So does yoga help you lose the extra pounds?
YES! Usually!
In effect, yoga comprises a chain of physical postures (asana) more or less tonic and at a more or less fast pace. So let’s move, tone, and strengthen muscles. Yoga can help regain the line or maintain it.
When you want to lose weight, there is a very important aspect: enjoy it! If you do not enjoy doing yoga, it will not motivate you, you will reluctantly and therefore you will risk not reaching your goal of losing weight.
Yoga helps to firm and sculpt your body. It can be very useful to have a flat stomach. But yoga is much more than just physical exercise.
If a person is overweight, practicing yoga alone will not be enough. It will take more cardio activity to burn off the stored fat. But it can help you relax and accept yourself by working on the mental aspect of yoga.
To lose over 10 kg, a professional must follow you. Practicing yoga can help a lot as a complement to more intense physical activity.
Yoga will not make you lose weight fast, but its benefits are more than proven to lose belly, work the abs, reduce cellulite, or strengthen the muscles.
What style of yoga to choose?
There are several styles of yoga. Many yoga are based on breathing and harmony between the body and the mind.
But if you’re not inspired by the slow aspect yoga often inspires, there are more dynamic styles like Ashtanga or Vinyasa that are effective in helping you burn calories and lose weight.
These forms of yoga also help to eliminate accumulated toxins and to better listen to our own body and its hunger and satiety signals.
Also, many yoga poses allow us to regulate the activity of the adrenal glands and the thyroid gland that helps regulate our body.
We can also try Bikram Yoga if no contraindication prevents us. It is about practicing hatha yoga (the most common form) in a room at 40º and with a humidity of 40% to facilitate the elimination of toxins.
Bikram classes last 1h30 and comprise a series of 26 poses and two breathing exercises. It is mandatory to consult a doctor before launching into this form of yoga.
What postures to do?
Associated with healthy life hygiene, made up essentially of fruits and vegetables, fiber, and few carbohydrates, yoga can make you lose weight and especially lose your belly.
Be careful with your general health before launching to do the exercises below. If in doubt, go to a yoga professional who will advise you and who will make you do the exercises without risk of injury.
Here are some exercises focused on the belly.
Are you interested in what you are reading but need to start small? Discover yoga classes for beginners.

The pose of the cobra (Bhujang Asana)

Do not force if you feel the slightest pain.
Contraindications: back problems, cervical problems, hernia.
This pose strengthens the abdominals and reduces abdominal fat. It also strengthens the spine and the back.
  • Lie on your belly with your legs stretched out,
  • Place the palms of the hands on the floor at shoulder width,
  • Inspire and lift your belly slowly,
  • Hold the position for two full breaths,
  • Lower the entire body to the ground on the expiration,
  • Repeat 5 times resting 15 seconds between each repetition.

The bow pose (Dhanurasana)

British artist Moby is a great adept of yoga, he has even created his playlist.
Contraindications: back problems, cervical problems, hernia.
This pose reinforces the abdominal belt. It activates the digestive system and makes up a pleasant stretch for the back.
  • Lie on the belly, legs extended,
  • Bend your knees and hold your heels with both hands,
  • Raise your head on inspiration, facing forward so as not to hurt your cervicalis and also raise your legs as much as possible,
  • Hold this position two full breaths, breathing normally,
  • Bring the body to the starting position on the expiration,
  • Repeat 5 times with a 15 second rest period between each repetition.

The posture of the ship (Naukasana)

Thanks to breathing exercises, you can hold an asana for a long time.
One of the best postures to have a flat stomach. Also beneficial for the stomach, it strengthens the back and legs.
  • Lie on your back,
  • As you breathe in, lift both legs straight out,
  • Grasp the legs with the hands of the twins (or the knees if it is too difficult)
  • Keep your back straight and your abs tight so you don’t hurt yourself,
  • Breathe normally and hold the position for two full breaths,
  • On the expiration, return to the initial posture,
  • Repeat 5 times with a 15-second pause between each repetition.

The iron (Kumbhakasana)

Contraindication: back injury.
The best posture to have a flat stomach and tone the whole body. Tones arms, shoulders, back, buttocks, and legs!
  • Lie on your belly
  • Place your hands at shoulder height and rise,
  • We must align the hands at the height of the shoulders, the body must form a straight line from the crown to the balls of the feet,
  • Be careful not to arch your back,
  • Maintain the position for as long as possible while breathing normally,
  • Lower from the position when expiring.

The Wind Release Posture (Pavanamuktasana)

This posture allows you to relieve low back pain and regulate the acidity level of the stomach. Let’s tone the abdomen and hips.
  • Lie down on your back,
  • Bend your knees and bring them to your chest on expiration,
  • Put pressure on the abdomen with the legs,
  • On the expiration, lifting the head to touch the knees with the chin, without forcing the cervical, it is the upper part of the back that makes the effort,
  • Breathe deeply and hold the pose for two full breaths,
  • Take up the starting position on expiration,
  • Repeat 5 times with a 15-second pause between each repetition.
With the regular practice of these five poses, you will quickly see the results.

A healthy spirit in a healthy body: yoga to lose weight

Losing weight quickly is not the only advantage of practicing yoga: you will feel liberated!
The benefits of yoga are very many (and not only to keep the line):
  1. Gain elasticity
  2. Manage your stress
  3. Learn to meditate
  4. Enjoy an activity at home
  5. Improve your concentration

Lose weight thanks to anti-stress yoga

Yoga helps manage stress. Although stress takes away the appetite for some, for others it causes the opposite effect. Being stressed, they eat more and therefore gain weight. Regular practice of any form of yoga helps decrease the level of stress. Being more relaxed reduces the need to snack between meals to evacuate excess stress.
Yoga also improves the quality of sleep, which is closely linked to stress. A stressed person sleeps worse. Some meditation and / or yoga exercises before bedtime reduce the level of stress and thus improve the quality of sleep. It will cost us less to sleep, we do not wake up in the middle of the night and when the alarm goes off, we will be rested.

Harmony as a goal

Beyond a sport, yoga is above all a philosophy of life: introducing it into our routine can change things a lot. We will feel better physically and mentally. When you try yoga, you will integrate it into your life. You will see, as much as you think “meditation is not for me”, “yoga is too slow, I need to let off steam” or “I dislike that link with the spiritual at all” we adopt little by little all the facets of yoga, as long as you are started correctly.
Thus we seek harmony between body and mind. Even if you have over 10 kilos to lose, you see that after some yoga sessions, those kilos that annoy you will seem more superfluous. Yoga practice is aimed at the competition, all teachers will tell you: neither with others nor with yourself. The ultimate aim is not to do all the postures, lose X kilos or exceed your limits, the aim is to make peace with yourself to live better.

Go to a personal trainer specialized in yoga to lose weight

You can do yoga at home, with no one’s help, but when you start, sometimes you need a little push to be motivated.
Eating less and healthier. Is it the secret that specialized yoga trainers spread?

Why a specialized yoga coach?

Going to a specialized yoga coach can be an excellent solution if you need:
  • Lose belly
  • Reduce thighs,
  • Reduce arms,
  • Reduce hips,
  • Affirm buttocks,
  • Reduce holsters,
  • Losing cellulite.
The advantage of a personal trainer is, above all, that besides yoga, you have other training. If he considers that you need more physical exercises more to lose weight quickly, he will give you advice and make you jump rope, cardio exercises, weight training, pilates, or muscle-strengthening as a complement to yoga.
A personal yoga trainer will have more metabolism, knowledge and an open mind regarding other sports disciplines than an ordinary trainer. For this reason, we advise to look for both competencies in the same person.

Adopt a healthy diet

We also advise you to choose a personal trainer who knows nutrition. They will give you advice on how to lose weight thanks to food regarding:
  • The daily calories you should eat,
  • Foods rich in fats that you should avoid,
  • An effective snack to fill you up, etc.
Besides making you a tailored sports program, you can prepare a tailored weight loss program so that you have a body adapted to your criteria.

The coach as a source of motivation

A coach is also a good way to motivate yourself. At home, on our own, we quickly abandon good resolutions, while with a teacher who teaches you yoga once or twice a week, you can’t quit! Do the exercises I send you.

Some supplementary advice

  • Green tea is an excellent antioxidant,
  • Vegetables have a low glycemic index,
  • Meal substitutes are not recommended: they are high in sugar or salt,
  • White meat has more calories than red meat,
  • Drinking plenty of water takes away hunger,
  • Avoid quick sugars in the morning and go for salty foods like eggs and whole wheat bread instead.
Diets are forbidden! Diet rich in proteins, Dukan, cabbage soup ... None is effective and produces the Yo-Yo effect. The key is a balanced diet, neither too rich nor too poor and the practice of regular physical activity to be fit.
Ask our trainers for online yoga classes, they will update you!
In summary:



  • There is no need to jump into all the diets in the world to lose weight. Privileging a healthy and varied diet and exercising is usually enough to keep fit and maintain your weight.
  • Yoga is not a magical practice to lose weight, but it is useful to tone the body and build it harmoniously.
  • Be careful not to harm yourself when performing the postures we propose. Search for tutorials on YouTube or turn to our Super Teachers for a yoga class. They are available throughout Spain and travel to your home or your workplace.

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