Secrets to Weight Loss & Fitness

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Release Stress

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Happy Heart Yoga Dance

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Enlivening Kirtan (Group Meditation)

The components of a yoga lifestyle work synergistically to help one overcome the underlying problems of excess weight gain. Turning to food is a common coping response to stress. The techniques and sessions offered in this secret help relieve stress and solve the deeper cause of overeating – spiritual hunger and emptiness.

Practice meditation before meals to avoid overeating

Spiritual emptiness can be a main cause of overeating and obesity. When we feel empty and lack purpose in our life, we may try to fill that inner emptiness with food. Since time immemorial, it has been common for yogis to practice Yoga Sound Meditation® before eating. This satisfies one’s inner spiritual hunger, helping prevent overeating.

Create a calming ambience

Diffuse our Lavender Essential Oil or Unwind Essential Oil Blend with our Yogaroma™ Ceramic Diffuser while doing the relaxation techniques. Alternatively, spritz our Lavender Hydrosol around the room.

Get Good Quality Sleep

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Sleep Stretches

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Sleep Meditations

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Sleep Soundscapes

When trying to lose weight, it’s important to get 7-9 hours of sleep. Studies have shown that less than 7 hours of sleep per night is linked to poor food choices, increased hunger and calorie intake, decreased physical activity, and ultimately, weight gain. Let these sleep stretches, meditations, and soundscapes help you sleep better, so you’re not sabotaging your efforts to lose extra pounds.

See our Sleep pain point

For more helpful tips and information on getting good quality sleep, please see our Sleep pain point.

Get Good Quality Sleep

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Be Smart about Eating

While we can exercise to burn calories, if we want to lose weight, we need to eat the right foods and avoid overeating. A yoga diet offers healthy, satisfying, nutritious foods. See the tips below to get started!

Foods to eat

Whole grains: Whole grains stimulate metabolism, help us feel fuller, and provide a steady release of energy.

Legumes and soy products: These are good sources of slow-burning energy, fiber, and protein.

Lots of fresh vegetables and fruits: Green vegetables, tomatoes, enoki mushrooms, apples, and strawberries are low in calories and high in fat-burning nutrients. Seaweeds are also excellent fat burners as they contain iodine, the mineral that helps boost the thyroid gland, which controls metabolic rate. Fruit is a great option when you want something sweet.
Dairy products: Milk, yogurt, and cheese supply the body with a complete protein source as well as other nutrients. Studies have shown that those who consume dairy products have more success with weight loss than those who do not.
Healthy fats: Nuts and seeds, olive oil and avocados contain healthy fats that leave us feeling full and less likely to overeat.
Spices: Heating spices such as ginger, cayenne, cinnamon, and cleansing spices like turmeric are believed to assist with weight loss.

Foods to avoid

Meat: Consuming meat can lead to clogged arteries, slow digestion, and an increase in body acidity.
Overly processed foods: Processed foods are often high in fat, salt, and sugar, while lacking nutrients. These factors can disrupt the balance of hormones that regulate hunger and satiety, such as ghrelin (which stimulates hunger) and leptin (which signals fullness).
Hydrogenated fats: Found in foods such as margarine, packaged snacks, fried foods, vegetable shortening, etc. They may contribute to weight gain, inflammation, and LDL cholesterol (the kind that causes plaque buildup in arteries) by disrupting ghrelin and leptin (hormones that regulate appetite and satiety signals).
Refined sugar and carbohydrates: White bread, white rice, baked goods, etc. These kinds of foods are rapidly absorbed into the bloodstream causing blood sugar and insulin spikes.

at smaller meals more often

Eventually your stomach will shrink, and you will feel full sooner.

Be Smart about Eating

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Easy Stretch & Strengthen

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Energizing Yoga Dance

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Breathe Better to Feel Better

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Stretch & Firm Your Buttocks & Hips

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Strengthen Your Core

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Strengthen Your Legs

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Firm Your Upper Body

When we want to lose weight and get in shape, we sometimes dive into an exercise program without proper preparation. These asanas will help you build a solid foundation to prevent injury before you move on to more challenging poses or longer sessions.

Practice Tips

Do at least 1-5 asanas every day, choosing from the categories above.
Add Energize: Yoga Dance whenever you like for extra movement and calorie burn.

Practice Guidelines

Before starting your yoga asana practice, please read the Practice Guidelines for helpful tips.

Easy Stretch & Strengthen

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Invigorate & Tone

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Firm Your Buttocks & Thighs

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Build a Strong Core

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Tone Your Legs

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Firm Your Arms

Are you ready for more of a challenge? Invigorate and tone your body with these specialized exercises. Try to be consistent and set a goal to practice 5 times a week to get the best results.

Muscle & metabolism

Gaining muscle will improve your metabolism and help you slim faster, as you use fat for energy, rather than storing it.

Time of day to exercise

Morning: Any form of light to moderate exercise done on an empty stomach will help you burn more energy in the form of fat. Yoga asanas are best practiced on an empty stomach, however, eating something light an hour before exercise may give you the energy to complete a full session and thus burn more calories overall. Choose what works best for your energy levels. 
Afternoon or evening: Practicing asanas before lunch or dinner stimulates glucose metabolism. This means you digest carbs more easily so the food you eat is less likely to be stored as fat.

Yoga props

The yoga props listed below are used in some of the videos in this secret and the next. They are very effective for helping you build strength and muscle tone.

Invigorate & Tone

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Balance Chi & Hormones

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Enlivening Yoga Dance

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Energizing Morning Yoga

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Intro: Easy Yoga for Chi Flow

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EASY YOGA FOR CHI FLOW

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FULL BODY HORMONE BALANCING

Get your chi (vital energy) moving and balance your hormones with these multi-day courses. Sometimes we are unable to lose weight because of energy stagnation in the body. When our chi doesn’t flow freely, our digestive and metabolic systems can’t function properly. Daily stressors can throw our hormones out of balance, which can cause a host of difficulties, including weight gain.

Be active

Yoga asanas are not the only form of exercise to get your chi flowing. Yoga Dance is fun and highly beneficial. You can also play sports, walk, do tai chi or any exercise of your choice.

Live a yoga lifestyle

A yoga diet, yoga relaxation, and meditation all play their part in restoring hormones to healthy levels.

Daily routine to detoxify

Before you bathe, gently exfoliate your whole body with our Wai Lana Detoxify Skin Brush to increase circulation and remove impurities. After bathing, apply our Detoxify Massage Oil to your body using long strokes and kneading movements. Inhale the aromatic scents of grapefruit, juniper berry, lavender, and rosemary to feel light and refreshed!

Balance Chi & Hormones

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Other Secrets

Align your daily activities with your internal clock

Eating and sleeping on a regular schedule supports metabolism, aids digestion, and stabilizes blood sugar, helping minimize the need to snack or overeat. Try the following simple steps:

Rise with the sun. 
Bathe and cleanse upon waking. 
Meditate daily. 
Exercise daily. 
Consume healthy meals at morning, noon, and early evening. 
Stay well-hydrated
Get a good night's sleep.

Live an active lifestyle

In addition to yoga asanas and Yoga Dance, move as much as you can throughout the day. Here are a few ideas:

Go for walks
Take the stairs
Walk to the next bus or train stop
Park further from your destination
Take up a sport
Ride a bicycle

Vitamins & minerals

Please check with your healthcare professional if these vitamins and minerals are suitable for you.

B Vitamins: These play an essential role in supporting metabolism and energy levels.
Vitamin D: Helps regulate appetite and may boost fat loss, especially if you are deficient in Vitamin D. It can be taken orally or absorbed through sunlight. Aim to spend 10-20 minutes in the sun three to four times per week if you have a fairer skin tone. If you have a darker skin tone, try to spend at least 30-60 minutes daily. Always ensure proper sun protection when needed.
Calcium: Calcium aids in fat break down and supports thermogenesis—the process of heat production in the body—helping to accelerate weight loss.
Iron: Essential for oxygen transport in the body, iron can help maintain energy levels throughout the day and during exercise, helping you lead an active lifestyle.
Magnesium: Adequate magnesium levels help maintain healthy blood sugar levels, reducing the risk of insulin resistance and type 2 diabetes. Stable blood sugar levels can prevent overeating and reduce cravings for sugary foods.

Herbs & supplements

Please check with your healthcare professional if these are suitable for you.

Triphala: This supplement, made of 3 herbs, can be taken after meals to support healthy digestion and assimilation. It is also helpful before bed for relieving constipation.
Guggul: This plant resin may reduce excess fat and treat disorders related to fat metabolism.
Whey protein: Consuming a serve of protein a day, particularly after exercising, helps to keep you feeling full. It also supports muscle tissue growth which in turn boosts metabolic rate, aiding in weight management and overall fitness.

Other Secrets

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Pain Points

Release Stress

Get Good Quality Sleep

Get Good Quality Sleep

Be Smart about Eating

Be Smart about Eating

Easy Stretch & Strengthen

Easy Stretch & Strengthen

Invigorate & Tone

Invigorate & Tone

Balance Chi & Hormones

Balance Chi & Hormones

Other Secrets

Other Secrets

Join Wai Lana's Newsletter

Get Good Quality Sleep

Be Smart about Eating

Easy Stretch & Strengthen

Invigorate & Tone

Balance Chi & Hormones

Other Secrets