Does yoga improve metabolism? Will it help you lose weight? Isn’t it a relaxing practice? Sound like familiar questions? Yes, it’s common to wonder whether yoga will improve your metabolism and to what extent. However, the truth is, it will boost your metabolism and give your body what it needs to burn fat in a healthy and sustainable way.

Metabolism is the process by which your body converts food into energy. In a nutshell - breathing techniques improve oxygen levels and warm-up the body, speeding up metabolism. Yoga stimulates and strengthens the endocrine organs, once again speeding up the metabolic rate. Many yoga postures will also melt fat deposits by stretching, compressing and twisting the body.

Stress is one of the main factors that can throw your body’s metabolism into turmoil. Yoga’s breathing exercises, meditation and relaxation can greatly help you manage stress by balancing the nervous system and activating the parasympathetic nervous system.

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Few ways yoga boosts your metabolism

Yoga improves digestion

‍Yoga postures massage the digestive organs. This promotes better digestive health by making the tract function smoothly. When digestion and gut health is good, overall health is also good.

Improved blood circulation impacts metabolism

Yoga improves blood circulation by removing toxins and delivering pure, oxygenated blood to all organs. When blood circulation is low, metabolism is slow. Furthermore, breathwork improves cardiovascular health, releasing pressure and improving blood circulation.

Improved glandular function

‍Yoga asanas expand, compress, stretch and twist the body. All organs and glands get a deep massage, keeping the body balanced. The thyroid gland when balanced and stimulated releases thyroxine which impacts metabolism. Hormonal health remains balanced, keeping body weight in check too.

Improved muscle strength

‍Many will often question whether yoga strengthens the muscles. But when postures are held for long, the muscles get stimulated and strengthened. Large and small muscle groups all come into action to support each other. Gradually, muscle strength builds up. As muscle strength increases, calories get burnt. The more calories you burn, the better your metabolic rate.

Yoga relieves stress

‍Through immense focus on the breath, yoga postures improve mindfulness, balance the nervous system and release tension in the body. Breathwork, meditation and relaxation activates the parasympathetic nervous system, lowering cortisol levels and helping you let go of stress. When stress is low or managed, gut health and digestion remains healthy.

Yoga postures to improve metabolism

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Sun Salutation or Surya Namaskar

‍Practicing 10-12 rounds of Surya Namaskar regularly is one of the best ways to improve metabolism. This sequence works on every organ in the body, stimulates and strengthens the muscles, releases toxins, improves blood circulation and oxygen in the body, among other wonderful benefits. It balances the entire system and relieves stress and tension from the system.

Watch how to do Surya Namaskar

Plow pose or Halasana

‍This inverted forward bend improves circulation in the thyroid, adrenal and pituitary glands. It releases feel-good endorphins and hormones which balance the metabolic system. It also gives a good stretch to your glutes and lowers back.

How to do plow pose:

Lie on the back with your arms by the side of the body.
Inhale and gently raise both the legs with the help of your core muscles. Slowly lift the buttocks away from the floor and bring the legs vertically to a 9-degree angle.
As you continue breathing normally, gently lower the legs over the head and let the toes touch the ground. When you do this, support your hips and back with your hands.
Your back should be perpendicular to the floor. It might take a few seconds to adjust and get this right. Now place the palms on the mat with your palms facing down or keep them interlocked.
Hold the posture for as long as comfortable keeping your breath steady and relaxed.

Shoulder stand or Sarvangasana

‍This posture nourishes and balances the thyroid gland. It gets stubborn fat moving, sends blood to the upper body and improves oxygen in the heart and brain. Because of its impact on nourishing the thyroid gland, it also helps lose weight.

How to do shoulder stand:

Lie on the back on a folded blanket. Check that the head and spine are aligned and that the legs are straight with the feet together. Place the hands beside the body with the palms facing down.
Relax the entire body and mind.
Contract the abdominal muscles and, with the support of the arms, slowly bend knees and raise the legs to a vertical position and straighten the legs now.
When the legs are vertical, press the arms and hands down on the floor.
Slowly and smoothly roll the buttocks and spine off the floor, raising the trunk to a vertical position.
Turn the palms of the hands upward, bend the elbows and place the hands behind the rib cage, slightly away from the spine, to support the back. The elbows should be about shoulder-width apart.
Gently push the chest forward so that it is pressed firmly against the chin.
In the final position, the legs are vertical, together and in a straight line with the trunk. The body is supported by the shoulders, nape of the neck and back of the head. The arms provide stability, the chest rests against the chin and the feet are relaxed.
Close your eyes. Relax the whole body in the final pose for as long as is comfortable.

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Crescent lunge pose or Anjaneyasana

‍This posture increases the heart rate, speeding up metabolism. It strengthens the legs and opens up the pelvic region.

How to do crescent lunge pose:

Sit in vajrasana towards one end of the mat.
Now, stand up on the knees with the knees and ankles slightly apart and the arms by the sides.
Starting with the right side, take a big step forward, placing the right foot firmly on the floor so that the thigh is horizontal and the ankle is before or directly under the knee.
This is the starting position. Centre yourself and inhale deeply.
Exhale and lunge forward smoothly, transferring the body weight onto the right foot.
The left leg becomes stretched back fully as the trunk comes forward, back knee on floor and back ankle extended backwards.
Now, inhale and stretch your hands up, exhale, and bend backwards as much as possible.

Bridge pose or Setu bandhasana

‍This posture also massages and nourishes the thyroid gland which releases the required hormones for better metabolism.

How to do bridge pose:

Lie on the back, bend the knees and bring the heels closer to the buttocks. Keep the heels firmly on the mat. The feet should be hip width apart on the floor with the knees and ankles in a straight line.
Hold the ankles with your hands.
Inhale and slowly lift the buttocks and hips up. Now lift the back and arch the back upward as you raise the lower, middle and upper back off the floor.
Now lift the chest as high as possible towards the chin without straining. Ensure that the feet and shoulders lie firmly on the ground. Keep the inner thighs and glutes active and engaged. The thighs should be parallel to each other.
Gently roll the shoulders and support your weight with the shoulders, arms and feet.
Stay here for a few deep breaths.

Boat pose or Naukasana

‍This posture strengthens the abdominal muscles and helps trim belly fat. It boosts digestion and blood circulation. It also regulates the functioning of digestive organs like the pancreases and liver.

How to do boat pose:

Lie down on your mat. Inhale, and as you exhale lift your upper body and your legs up.
Bring the legs straight up to a 45-degree angle. The torso will tend to fall back, but do not let the spine collapse. Keep your back straight.
Stretch the arms in a straight line with your shoulders.
Your body will be in a ‘V’ shape.
Stay here for 5-10 breaths or as long as comfortable. Keep taking slow, deep breaths and engage your core.

Breathwork and cleansing practices

Practices like skull shining breathing (Kapal Bhati) stimulate the digestive fire and functioning of the endocrine glands. Breathing exercises like bellows breathing (Bhastrika) also help release toxins and improve blood purity. Oceans breathing, alternate nostril breathing and humming bee breath release stress and tension from the mind and body.

In addition to this, meditation and Yoga Nidra are relaxing practices that help you unwind and let go of stress, the root cause of all troubles. Yoga is a sustained and holistic approach to maintaining metabolic health. Practice regularly to keep stress at bay and keep your mind and body balanced.