Hatha yoga refers to any kind of physical practice of yoga postures. There are several different styles of yoga that share the same classical postures but they are executed in ways that can be restorative or more vigorous.
In order to lose weight with yoga, practice the more athletic styles of yoga. If you are a beginner, take beginner classes to learn the basic poses to prevent injuries. Regular practice will help you lose weight gradually.
Yoga and Weight Loss
You can lose weight by practicing yoga if yours is a vigorous practice. According to a study published in "Complementary Therapies," researchers found people could lose weight by doing yoga. Baxter Bell, M.D. of "Yoga Journal," writes that although "heating" styles of yoga can contribute to weight loss, the psychological benefits of a yoga practice may do even more to help you lose weight by changing the way you eat.
Take Breaks
As a beginner, take frequent breaks in yoga class. It is common to be overwhelmed with new information and to try to translate the teacher's instructions immediately into physical postures. For example, if you are learning how to do sun salutations, if you become tired or need to rest, sit on your hips in a comfortable, crossed-legged pose -- Sukhasana, or Easy Pose. This way you can still observe the class and catch your breath.
Even athletes new to yoga practice who "muscle" their way through a yoga class may find that they can enjoy the class more by taking a few breaks.
Ashtanga Yoga
Ashtanga yoga, as taught by Sri Pattabhi Jois, of Mysore, India, is a highly gymnastic form of yoga. It combines a specific, heating breathing pattern called "ujjayi" or "victorious breath." Ashtanga yogis practice using this consistent breathing pattern, or pranayama, in order to heat the body and help it detoxify.
Ashtanga includes Sun Salutations, a series of 12 linked poses and many others that are physically strenuous. While weight loss is not Ashtanga's primary purpose, you may lose weight by practicing consistently at least three times a week. Beginners will benefit most by learning from an experienced teacher for this very athletic form of yoga practice. The teacher will give you one to a few poses each time you practice until you learn the six different pose series.
Bikram Yoga
Bikram yoga, named after its founder, Bikram Choudhury, is a sequence of 26 postures each done twice in a heated room. The intense heat makes it easier to move into the poses; most people perspire a lot during this practice, which can translate to weight loss.
Beginners should not be discouraged if they cannot do these poses at first: attempt those that seem possible and continue to practice. Over time, with the help of an experienced teacher, you will be able to do more of the poses.
Unlike Ashtanga, Bikram yoga uses primarily static poses, both standing and on the floor.
Vinyasa, Power and Hot Yoga
Yoga classes called "Vinyasa yoga," "flow yoga" or "power yoga" are based on Ashtanga yoga. Their more vigorous sequences are built around the practice of Surya Namaskara, or the Sun Salutation. Practitioners "flow" from one pose to the next, linking them with the breath.
Beginner-level yoga classes offer modified poses appropriate for those with less upper body strength. For example, you may be guided to do a low Cobra pose in place of the more difficult Upward-facing Dog until you grow stronger from regular practice.
Calories Count
In order to lose weight, you must create a deficit of 3,500 calories by eating less or by burning more calories through exercise. Ideally, you should take a yoga class at least three times a week. Depending on its intensity, a strenuous yoga class can burn more than 500 calories. Eating a low-fat, sensible diet will also speed your weight loss.
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