Are you frustrated with dieting and spending countless hours in the gym? Wondering if yoga could be an effective way to lose weight? Restorative yoga focuses on holding certain postures, called asanas, for long periods of time, often with the help of props for support.
Interestingly, as well as helping you lose weight and achieve a toned body, yoga is also a powerful stress management tool. It calms both your body and mind, leaving you feeling more centred and less stressed. In this article, we’ll look at how restorative yoga can help you lose weight and discuss the wider benefits of a regular yoga practice.
Is restorative yoga effective?
Absolutely, it is. Here are some of the lesser known benefits of restorative yoga for weight loss:
- Increased overall well-being
- Improved sleep quality
- Relief from persistent pain
- A calmer nervous system
- Reduced stress levels
How often should you practice Restorative Yoga?
For maximum deep relaxation and stress reduction, regular practice of Restorative Yoga is ideal. However, even with a busy schedule, practicing once or twice a week can provide significant benefits, helping to maintain flexibility and promote a sense of calm. It’s important to listen to your body and adjust your practice as needed.
How does restorative yoga help with weight loss?
The combination of holding poses for longer periods of time and incorporating deep breathing is key to restorative yoga for weight management. This practice induces a relaxation response in the body, which is incredibly beneficial. It helps lower blood pressure and relaxes your muscles, releasing accumulated tension.
One of the key benefits of restorative yoga is its ability to influence behavioural change. It promotes relaxation throughout the body, including the torso, legs and even the mind. Essentially, it helps to reduce stress levels, which is a crucial factor in weight loss. The health benefits associated with restorative yoga can contribute to your overall wellbeing and help you achieve your weight loss goals:
Boost your overall wellbeing
Well-being is as important to your body as good health. Research shows that yoga has many therapeutic benefits that can improve your wellbeing. Achieving a healthy weight is easier when your body is in a state of happiness.
When you practice restorative yoga, you cultivate mindfulness and experience deeper breathing with each pose. This practice not only helps you achieve a healthy weight, but also gives you a broader perspective on life. The result is less fatigue and more energy to enjoy each day.
Improve sleep patterns
Did you know that not getting enough sleep can hinder your weight loss efforts? When your body doesn’t get enough rest, it struggles to fully relax. But getting restful sleep can be a challenge when you’re tense and stressed. This is where restorative yoga comes in. By practicing these poses, you calm both your body and mind. Studies suggest that restorative yoga can improve sleep quality by inducing physiological changes and lowering cortisol levels.
Relieves chronic pain
In restorative yoga, each pose is supported and includes gentle stretching, which is essential for those who are dealing with chronic pain and want to release body tension. This approach helps desensitise the body to pain, making it particularly beneficial for women’s health, especially older women, as studies have shown. Regular yoga practice significantly reduces pain levels, with the effectiveness of each pose enhanced by mindful breathing and focused attention. Consistent asana practice not only promotes relaxation, but also helps to manage chronic pain.
Calms the nervous system
Restorative yoga involves postures supported by props and focuses on gentle stretching, which is essential for relieving chronic pain and tension. Over time, the body’s response to pain signals diminishes, which research shows can significantly improve overall well-being, especially in older women. Regular yoga practice not only reduces pain, but also enhances the benefits of each posture through conscious breathing and increased focus. Daily asana practice promotes relaxation and provides valuable insight into effective management of chronic pain.
Reduces stress
Unchecked stress can take over the mind and body, but restorative yoga offers a proven solution. The poses are designed to help the body relax and relieve stress, making it a powerful technique with a long history of success. It’s particularly useful for reducing anxiety, especially in people with chronic illnesses. By reducing stress, restorative yoga enhances the body’s ability to return to a state of optimal health. Once you understand its wide-ranging benefits, you may be inclined to explore a few asanas to begin your practice.
Is Restorative Yoga suitable for beginners?
An excellent option for those new to yoga, restorative yoga focuses on relaxation and gentle stretching, using props such as blankets and bolsters for support. The emphasis on holding poses for long periods of time promotes deep relaxation and stress reduction. Its gentle and supportive nature makes it particularly accessible to beginners, those with limited mobility or those seeking a calming practice. Restorative Yoga is a welcoming introduction to yoga, offering a calm and non-intimidating way to start.
3 rejuvenating yoga poses for weight loss
If you’re looking for a professional introduction to rejuvenating yoga for weight loss, these three poses are an excellent place to start. They are easy to perform and can be adapted as you gain experience.
Child’s pose
To start losing fat, start with child’s pose. Start by kneeling on your heels on a supportive yoga mat for comfort. Keep your knees apart as you gently lean forward, letting your torso rest between your thighs. Place your forehead on the mat and stretch your arms out in front of you. Hold this pose while breathing deeply and evenly.
As you explore this pose further, you’ll find variations that enhance its benefits. For a more soothing experience, try placing a bolster between your legs to support your body.
Downward-Facing Angle Pose
Gentle yoga is particularly beneficial for women who want to lose weight, and the Supine Bound Angle Pose is a great example. Begin by lying on your back with your knees bent and your feet close together. Slowly allow your knees to fall outwards, bringing the soles of your feet together. If necessary, use blocks under your knees for extra support.
This pose is designed to promote relaxation and ease. Use props for comfort and take your time to breathe slowly, allowing your body to release tension. Practicing deep breathing for about five minutes can also help tone your core muscles.
Supported forward bend
The Supported Forward Bend is another effective pose to try. Sit on a mat with your legs straight out in front of you. Place a rolled up yoga mat or bolster under your legs for support. Gently bend forward from your hips, letting your forehead rest on the bolster. Your arms should be relaxed alongside your legs, and focus on calm, even breathing throughout the pose.
These yoga poses can greatly improve your overall health and well-being. Regular practice can help lower cortisol levels, which is particularly beneficial for women trying to lose weight. Maintaining a sense of calm and minimising stress are key to effective weight management. In addition, these poses can reduce anxiety and promote a positive emotional state.
What does a Restorative Yoga class cost?
The cost of attending a restorative yoga class can vary depending on factors such as location, instructor experience and setting (e.g. local studio vs. high-end retreat). In most cities, you can expect to pay between $15 and $25 for a single session, while prices may be slightly lower in smaller towns. Many studios offer package deals or memberships, which can reduce the cost per session. In addition, some studios offer sliding scale fees or discounted community classes to make them more accessible. Prices tend to be higher for special workshops or classes led by well-known instructors.
What is restorative yoga?
Restorative yoga is an ideal option for those who want to lose weight and reduce stress. The practice focuses on holding poses for long periods of time, gently stretching the body. Although it may not burn calories as quickly as more intense workouts, restorative yoga is very accessible and offers benefits for all fitness levels. The essence of restorative yoga is to perform calming sequences, such as sun salutations, in a way that encourages deep relaxation with minimal effort during each session.
The poses, known as asanas, offer numerous benefits. Sun salutations, in particular, are a series of asanas designed to refresh the body and mind. To begin your restorative yoga journey, it’s a good idea to seek the guidance of a qualified yoga instructor. You’ll need a yoga mat, blankets and other props to practice effectively. Performing yoga poses correctly helps with weight management and promotes relaxation.
While practising these asanas, your body naturally burns calories. Restorative yoga also involves mindful visualisation of your desired weight, combined with focused breathing techniques. This type of yoga often uses props to support the body, allowing you to hold poses comfortably and without strain. As you relax and release tension, you’ll notice a decrease in stress and an increase in mental clarity. The aim is to perform each pose with controlled breathing, while remaining mindful of any thoughts that arise during meditation.
What equipment do I need for restorative yoga?
To practice restorative yoga, a yoga mat is essential for comfort and support. Bolsters are important for supporting different poses, while yoga blocks help with alignment and stability. Yoga straps are useful for reaching and holding poses, especially if you have flexibility issues. A blanket provides extra cushioning and warmth to help you relax. Eye cushions, although optional, can further deepen your relaxation by blocking out light. Together, this equipment creates a nurturing and comfortable environment, which is crucial to the restorative nature of this yoga practice.
Frequently Asked Questions
What are some of the best restorative yoga poses?
Certain yoga poses are known to improve body alignment and promote a sense of calm. Notable poses include Downward-Facing Dog, Cobra Pose, Child’s Pose, Reclined Bound Angle Pose, and Supported Forward Fold. These poses offer numerous benefits and emphasise deep breathing as you move smoothly between them.
Why is restorative yoga beneficial?
Restorative yoga offers significant benefits for both physical and mental wellbeing. Regular practice can help with weight management and improve mental focus. Fortunately, many experienced yoga teachers offer excellent classes to meet these needs.
Can restorative yoga be practised every day?
Restorative yoga, known for its gentle approach and use of props to reduce the intensity of the poses, is ideal for daily practice. It is particularly effective for stress reduction and weight management. In addition, incorporating this style of yoga into your routine can greatly enhance mindfulness.
How long is a typical Restorative Yoga session?
Typical sessions last between 45 minutes and an hour, allowing plenty of time for deep relaxation and meditation in each pose.
Is Restorative Yoga safe for everyone?
Restorative yoga is generally considered to be safe for most people. However, if you have any existing health concerns or injuries, it’s advisable to consult a health professional or a certified yoga instructor before beginning your practice.
Final thoughts
Practicing restorative yoga has many benefits for both your physical and mental health. This gentle style of yoga helps you achieve your weight loss goals by reducing stress, which is often associated with weight gain. The use of props in restorative yoga ensures that the exercises are gentle yet effective, particularly in reducing belly fat. In addition, this therapeutic practice supports your nervous system and overall well-being, and can also help manage chronic health conditions.
For beginners, focusing on the three basic asanas mentioned in this guide is a good way to start. Not only do these poses promote relaxation, but they also help to burn calories during your practice. In addition, these poses provide long-lasting health benefits and leave you feeling rejuvenated.
Sources
- Nedeltcheva, A.V., Kilkus, J.M., Imperial, J., Schoeller, D.A., and Penev, P.D. (2010). “Insufficient sleep undermines dietary efforts to reduce adiposity.” Annals of Internal Medicine, 153(7), pp.435–41. Read Article.
- Corey, S.M., Epel, E., Schembri, M., Pawlowsky, S.B., Cole, R.J., Araneta, M.R.G., Barrett-Connor, E., and Kanaya, A.M. (2014). “Effect of restorative yoga vs. stretching on diurnal cortisol dynamics and psychosocial outcomes in individuals with the metabolic syndrome: The PRYSMS randomized controlled trial.” Psychoneuroendocrinology, 49, pp.260–271. Read Article.
- Corey, S.M., et al. (2014). “Effect of restorative yoga vs. stretching on diurnal cortisol dynamics…” Psychoneuroendocrinology, 49, pp.260–271. Read Article.
- Schmid, A.A., Fruhauf, C.A., Sharp, J.L., Van Puymbroeck, M., Bair, M.J., and Portz, J.D. (2019). “Yoga for People With Chronic Pain in a Community-Based Setting: A Feasibility and Pilot RCT.” Journal of Evidence-Based Integrative Medicine, 24, p.2515690X1986376. Read Article.
- Seguin-Fowler, R., Graham, M., Ward, J., Eldridge, G., Sriram, U., and Fine, D. (2020). “Feasibility of a yoga intervention to decrease pain in older women: a randomized controlled pilot study.” BMC Geriatrics, 20(1). Read Article.
