Healthy Weight Loss

Healthy Weight Loss Via Yoga, Breathing & Meditation Program- Online Course #104

Healthy Weight Loss via Yoga, Breathing & Meditation Program- Online Course #104 

Weight Loss via Yoga, Breathing & Meditation Program- Online Course #104 

Welcome to the Free Online Guided Meditation and Kundalini Yoga classes.  All the material needed for this Weight Loss and Fitness Program is available via the links on this post and you can start anytime you wish.  For more information on the free online classes offered at Mastery of Meditation, please read the Expanded Free Online Guided Meditation and Kundalini Yoga Classes post.  This course focuses on burning fat, increasing metabolism, improving psycho-physiological systems and weight loss to help you achieve optimum health and your ideal body weight. 

Healthy Weight Loss

The course is designed for 2 weeks, but you are welcome to continue for a longer time if you wish.  In this post I will provide the program objectives, details, syllabus and participation guidelines.  Please read through everything carefully so you will be able to get maximum benefit from the program.

This holistic and energy oriented course combines using the BODY, BREATH and MIND to help you lose weight and attain your ideal body.  It uses Kundalini Yoga Exercises, Yoga Pranayama Breathing Techniques and the Power of Thought via Visualization Meditation to safely help you achieve a healthy, fit body and ideal weight.

To register please just leave a comment on this post that you are going to start the Online Weight Loss Via Yoga, Breathing & Meditation Program, or just send me an email at  This way I know what kind of participation and interest there is. 

PLEASE ALSO READ THE FAQ below.  It addresses many of the common questions about the online classes:

FAQ For Free Online Guided Meditation & Kundalini Yoga Classes

Weight Loss via Yoga, Breathing & Meditation Program Objectives:

  1. Burn Fat and Reshape the Body.
  2. Increase Metabolism.
  3. Lose Weight to achieve the Ideal Body Weight.
  4. Optimize Health and Fitness.
  5. Increase Energy, Vitality and Vigor.
  6. Cure Diseases.
  7. Purge Negative Emotions to Create Emotional Balance.
  8. Purge Negative Thoughts to Promote Peace & Joy.
  9. Develops the Nervous System, Respiratory System and Digestive System.

Weight Loss via Yoga, Breathing & Meditation Program Details:

Class Structure: 

Each class session consists of 3 sections: Breathing exercises (pranayama), Kundalini Yoga Kriyas (sets) and Guided Meditation Practice.  The exercises are designed to allow you to pace yourself, so whether you are a beginner or experienced yogi you will find the class useful.  The total time for this class is approximately 10-50 minutes / day.  Do the best you can and most importantly, walk the middle path with regard to each session.  DO NOT OVERDO OR OVER STRAIN and at the same time don’t have it be too easy either.

Required Reading:

Suggested Reading:

Course Materials:

Weight Loss via Yoga, Breathing & Meditation Program Syllabus:

The following describes the 3 sections comprising the 10-50 minute daily yoga, pranayama and meditation session for this class.  The approximate total times for each section and set are also given.  Take more rest if you need to, or if you feel comfortable do the poses and exercises a little longer.  Each breathing exercise, Kundalini Yoga Kriya and Guided Meditation technique below is a link to the article with all the details you need.

Weight Loss Via Yoga, Breathing & Meditation Program: Each day for 2 weeks do the following…

Section 1: Breathing Exercises Section (Pranayama):  Total time 2-10 Minutes

Section 2: Kundalini Yoga Section:  Total time 5-30 minutes

  • Online Yoga Exercises for Health Weight Loss:  Do this set but instead of doing Exercise #9 (Relax in Shav Asan w/ the Visualization Given) substitute the specific Weight Loss Visualization Meditation given in Section 3 below instead.

Section 3: Guided Visualization Meditation Section:  Total time 3-11 minutes

Weight Loss via Yoga, Breathing & Meditation Program Participation Guidelines

Following are the guidelines which I suggest we follow…

  • Please post all comments, questions and feedback in the comments section of this post.  This way all will benefit from the discussion.  Feel free to ask questions or discuss issues, as that is one of the main reasons for this particular class format.  Of course, you are free to email me as well if you would like the discussion to not be public.
  • If you like, you can indicate with a comment that you have completed your daily session.  Could be as short as “did it”, or of course could be questions, issues or more detailed feedback.  The hardest part with a daily yoga and meditation practice is establishing consistency and regularity and I think having to acknowledge that you completed your daily sadhana (spiritual work) will help in facilitating that.  In addition, your comments would inspire others as well. 
  • I will post all information regarding the class in the comments section below as well, so please check periodically for updates.
  • Before starting your daily yoga and meditation session, take a moment and tune in to your higher self for guidance and protection.  At the end of every session, visualize yourself and the world as you would like it to be.
  • Do the best you can and modify the class as you require.  It is more important to do something, than be overwhelmed and not do anything at all.
  • I wish you all a wonderful learning and transforming experience and of course a Killer Body by the end of the program :-).

Internet Resources for Weight Loss:

FDA Nutrition & Weight Loss Q&A
How to Use Fruits & Vegetables to Manage Your Weight (Center for Disease Control & Prevention)
Tips for Exercise Success (American Heart Association)
How to Stop Emotional Eating (Mayo Clinic)

Read Related Articles Below:

259 replies
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  1. Anmol Mehta
    Anmol Mehta says:

    Hey Addy,

    Yes the weight loss program is designed to do just that. It will help you set your intention and engage your mind, then it will build your energy and metabolism via the breathing exercises, and finally regular practice of the set (without overdoing it), will help you burn fat and lose weight.

    Let me know if you run into any issues.


  2. Addy
    Addy says:

    I am going to join the Online Weight Loss Via Yoga, Breathing & Meditation Program
    Can it help me to reshape my fat and dishaped body
    please reply

  3. Addy
    Addy says:

    I am going to start the Online Weight Loss Via Yoga, Breathing & Meditation Program
    Can it help me to reshape my fat and dishaped body
    please reply

  4. Anmol Mehta
    Anmol Mehta says:

    Hi Avni,

    I am not a fan of addiction, but am glad you have this one in particular ;-).

    I have just uploaded the yoga exercise video as well for weight loss, so you have chosen a good time to start. The stars are aligned… go for it.

    (Link to the video is in my comment above).

    All Good Wishes,

  5. Anmol Mehta
    Anmol Mehta says:

    Dear Michele,

    Great to hear the yoga and meditation classes are helping… I know they are hard work, but it is well worth the effort.

    You have decided on the weight loss course just in time, as I just uploaded the video for the yoga set for weight loss today :-D. Here is the link to that video….

    Rapid Weight Loss Free Yoga Exercise Video

    Keep me posted, I appreciate the feedback.


  6. Avni
    Avni says:

    Hi Anmol,
    I ve been reading ur articles everday and have been addicted to ur site. But this time , I want to commit myself to starting this course , as losing weight here is one of my many motivations …hope I can commit to myself ! Regards..

  7. Michèle Ring
    Michèle Ring says:

    Dear Anmol
    Brendan and I completed the introduction course…not easy for an absolute (unfit)beginner like me specially the abs in the second week ! ouch…But I found myself a much happier person with loads more energy as a result of the course, thank you so much. So now on to the weight program, maybe we should have started with this one. I know this is going to be as enjoyable with result as great as with the previous course. Again, we both thank you for this marvellous site and your boundless genrosity in sharing your knowledge.

  8. Anmol Mehta
    Anmol Mehta says:

    Hi Veronica,

    Congratulations on your upcoming wedding!!!!! Your feedback inspired me write an article which you will find here…

    Weight Loss Yoga Exercises Feedback

    In that article I have given some other resources to help get fit and lose weight (towards the bottom).

    The breathing exercises in this course and excellent for helping you be at your best, so stick to this course for now. Down the road you may wish to try some of the meditations from the Online Guided Meditation Book, as they will help you in your spiritual evolution as well.

    Let me know if you run across any issues or have any questions.

    Thanks for all your feedback too.

    All Good Wishes,

  9. Veronica
    Veronica says:

    Hi Anmol!
    I came across the section “online exercises for Weight Loss” about 5 months ago and I started practicing them fairly regularly (just the exercises, withouth the breathing or the visualization), and I started noticing a slight difference in my body from the first week, but now that the time has passed, I have seen even more results (particularly on my waist and midsection). I didn´t realize that it was a complete class until 2 days ago, when I was reading again your website and I found the link to the Course #104. So I have 2 days practicing it, and I feel great, and with more energy. I´m interested in losing weight to be more fit and healthy, but also because I´m getting married in 6 months, and I want to be at my best, physically and emotionally… so I´m planning to keep practicing your class steadily. Is there any other recommendation that you can give me to help me on my purpose ?? I am familiar with Kundalini yoga, as I had the opportunity to work for a teacher training institute, and I have also taken some of the teacher training program, but I´m always looking for more inspiration and ways to improve my practice.
    Thank you for your website!
    Greetings from Mexico,

  10. Anmol Mehta
    Anmol Mehta says:

    Dear Srividya,

    Glad you have found us. Please begin this class. Within it are all the links to the techniques you need to promote weight loss and burn fat.

    The following article has a video which will explain how the classes work if necessary. Also, I have included the link below that to the online classes FAQ.

    Free Online Yoga & Meditation Classes (has Video)

    FAQ for Free Online Yoga & Meditation Classes

    Let me know if anything is unclear, any issues you run across or any other feedback you have.

    All Good Wishes,

  11. srividya
    srividya says:

    sir, I am quite overweight and very much interested in reducing my weight for good health. Luckily, I came across your site. I would very much like to be started on your weight loss course via yoga and breathing techniques. Thanks a lot.

  12. Anmol Mehta
    Anmol Mehta says:

    Hi Steph,

    The gains from yoga and meditation are often compared to getting wet in a fog. You hardly notice you are getting wet, but if you stay out there long enough, every part of you will be drenched.

    That being said, sitting still for long periods comfortably along w/ the other capabilities you have outlined are not to be overlooked. They are all indicating that important centers and systems, as well as the mind is developing and evolving.

    Thanks for sharing your progress with us.


  13. Steph
    Steph says:

    Hello again Anmol,

    I’m still sticking with it and I feel a great sense of accomplishment in just that! I must admit I haven’t noticed any huge changes in these 3 plus weeks…but I have noticed little things — like I can sit still now, comfortably, for a long time…and I can hold my breath for sixty seconds…and I can almost hold the Yoga Boat Pose for a full minute. (I add a few seconds every day.) so I look forward to more…

    And, I had a dream last night that I came off the ground while practicing the Popcorn Pose! (I’m doing yoga in my dreams too!)

    Anyway, I just wanted to check in and thank you for your wonderful resource. I am spreading the word of this wonderful site.

    All the best,

  14. Anmol Mehta
    Anmol Mehta says:

    Hey Steph,

    Great to hear you completed the meditation and yoga introductory course. Without a doubt the hardest thing with spiritual practice (or fitness for that matter) is consistency over time, so am happy to hear you have been sticking with the practice.

    Yes, the spinal warm-up and morning wake-up are perfect sets to do prior to any kriya. In our kundalini yoga class, we always do the spinal warm-up first. You can add more rest if you need. That part is entirely up to you.

    Do though take some small breaks for sure, during which you do Long Deep Slow breathing, as during these periods of relaxation the body assimilates the gains from the previous exercises. Very important.

    The 11 minutes mark demarcates a stage for beginner meditation, you can certainly do more. 22 or even 31 minutes is you like (or use your internal timer). Usually 11 minutes gives one a good opportunity to sink their teeth into the meditation, but it you are finding time and passion for more… go for it.

    Yes the 3srb mp3 will help. I have a nice 3srb rhythm CD. Will plan to get some of that music loaded up on the website for you all as well.

    Keep Going!

    All Good Wishes,

  15. Steph
    Steph says:

    Hello again,
    I’m into my third week of using your website. I finished the introductory two week course — not feeling like much of an expert, but I definitely built a foundation to grow on. Thank you for this informative site — and your thoughtful responses to questions!

    I have now begun the Healthy Weight Loss course. (Day 2 for me). I quit smoking 2 years ago and, as one might predict, I put on some weight. (Despite rigorous workouts!) so I thought I’d try this unique approach.

    I do have a few questions:
    1. There is no warm-up here so I added the spinal warm up (in fact today I felt like I just couldn’t let the Morning Kriyas go either so I added them as well.) Is it okay to be adding exercises to the program? Should I be adding more relaxation/meditation time to balance the additional active exercises?
    2. Is there something special about the maximum of 11 minutes suggested for the visualization exercise? I find that it takes me (a least) five minutes to get the breathing in order and that doesn’t leave me much time for the happy thoughts ;-)

    And I wanted to share an idea I have for those of us who are trying to get the breathing in order…on the 3srb website link above there is a free 3 minute mp3 download with music paced properly for the breathing. I find that starting with that helps me get going…and then I turn on my timer for the visualization.

    Thank you again, and I look forward to continuing on with all of your courses.



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