Home Weight loss and diets 8 Yoga Asanas For Weight Loss
Weight loss and diets

8 Yoga Asanas For Weight Loss

Yoga Asanas For Weight Loss

Are you exhausted from the pain, sweating, starvation, and rigorous workouts aimed toward burning calories and losing weight? Let us put an end to this method and adopt a more sustainable method. Consider adding yoga to your weight loss journey.

Yoga is a time-tested approach for strengthening and shaping your body. But can yoga pose help you to lose weight? Of course, yes! Safety and accessibility of yoga are advantages for weight reduction because the asanas are easy to practice.

Yoga Asanas For Weight Loss gives a fascinating blend of hobby and calm that nurtures your body and soothes your mind. Also, it assists you in achieving your intention of becoming a fit, more impregnable version of yourself. So, grab your yoga mat and start with these yoga poses for weight reduction.

Can you lose weight by practising yoga?

Yoga is a fantastic weight management alternative, especially for beginners, and is especially effective when combined with intermittent fasting. It is frequently recommended as an excellent morning workout for intermittent fasting.

While it may seem unsettling initially, especially when surrounded by experienced practitioners, take your time and develop your rhythm. Every pose in this yoga for weight loss guide can be modified to accommodate people of all fitness levels.

Consistently performing these poses for at least 15 to 20 minutes five times a week will help you gain strength and contribute to your weight loss goals.

8 Yoga Asanas For Weight Loss

While no single yoga pose promises weight loss, many poses can help strengthen muscles and increase muscular strength. Here is a list of various yoga asanas for weight loss.

Surya Namaskars 

Are you looking for the best Yoga asanas for Weight Loss? Then definitely, Surya Namaskars will be an excellent option.

This pose provides numerous benefits, including enhanced blood circulation and oxygen flow, detoxification, increased strength and stamina, greater flexibility, and more.

Even if you are short on time and can’t fit in a full workout, doing 12 rounds of Surya Namaskar is an excellent yoga exercise for weight loss.

How to do it:

  • Stand in Mountain Pose, feet together, hands at your heart centre.
  • Inhale and raise your arms above your head, reaching for the heavens.
  • Exhale and bend forward by placing your hands on the mat.
  • Inhale and bring your right foot back into a lunge position.
  • Exhale and return your left foot to a plank posture.
  • ChaturangaDandasana involves lowering your knees, chest, and chin to the floor.
  • Inhale and raise your chest to Cobra Pose or Upward Dog.
  • Exhale and bring your hips up into a Downward Dog Pose.
  • Inhale, then step your right foot forward into a lunge position.
  • Exhale, then bring your left foot forward to meet your right foot.
  • Inhale and stand up, arms raised above your head.
  • Exhale and place your hands on your heart centre in Tadasana.

Here is the explanatory video to help you.

Dhanurasana or the Bow Pose 

Dhanurasana, often known as the Bow Pose, is an extremely efficient method for losing belly fat. It stretches the abdomen area, which helps to reduce fat and tone the arms and legs.

Although the Bow Pose is not a direct weight loss approach, incorporating it into your yoga regimen can help with weight management by boosting muscle building and increasing metabolism.

While beneficial, combining the Bow Pose with other healthy habits, such as a balanced diet, is critical for the best outcomes in weight loss efforts.

How to do it:

  • Begin by lying flat on your stomach, extending your legs straight with your toes pointing outward.
  • Bend your knees and bring your heels as close to your lower back as possible.
  • Reach back and grab your ankles with your hands, bending your elbows and pointing your fingers toward your feet.
  • Exhale as you lift your entire body off the floor and draw your legs up and back, striving to raise them as comfortably as you can.
  • Gently lift your legs toward your head, keeping your knees close together.
  • Keep your knees straight during the process and avoid bending.
  • Remember to breathe deeply while doing this yoga pose.
  • Once your legs are fully elevated, take several deep breaths and hold the position for 10 to 12 seconds while breathing normally.
  • Slowly lower your legs to their original position while exhaling, then return to the beginning position.

See the explanatory video below.

Bhujangasana or Cobra Pose

Bhujangasana, commonly known as the Cobra Pose, is a yoga position that helps strengthen and tone your back, arms, and belly muscles.

While the Cobra Pose does not directly aid in weight loss, incorporating it into your yoga regimen can indirectly help increase muscle strength and promote good posture.

It also targets fat reduction in the abdominal muscles and stomach area. Regular practice of Bhujangasana can help you achieve a flatter belly.

How to do it:

  • Lie down on your stomach, legs extended behind you, feet hipwidth apart.
  • Place your hands flat on the ground beneath your shoulders, fingers pointing forward, and elbows close to your body.
  • Push the tops of your feet and thighs into the mat.
  • Inhale and slowly raise your chest off the ground with your back muscles while maintaining your pelvis and lower body grounded.
  • Extend your chest forward and upward, keeping your shoulders relaxed away from your ears.
  • Hold the position for a few breaths, keeping your breathing steady.
  • Exhale and slowly lower your chest back onto the mat.
  • Place your forehead on the ground and relax.
  • Repeat the pose as desired, gradually increasing the duration of the hold.

Utkatasana or Chair Pose

A higher metabolic rate promotes fat burning. Utkatasana, also known as Chair Pose, increases metabolic rate, making it a useful Yoga Asanas for Weight Loss.

Your muscles engage to sustain the Chair Pose, which requires energy. This muscular effort increases your body’s metabolic rate as it works to supply the energy needed to sustain the exercise. Furthermore, Utkatasana strengthens the thighs, legs, and knees.

How to do it:

  • Start by standing straight, with your feet slightly apart.
  • Extend your arms forward, palms facing down, and elbows straight.
  • Slowly bend your knees and lower your pelvis as if you were sitting in an imaginary chair.
  • Aim for a comfortable position, visualizing yourself reading a newspaper or typing on a laptop while seated.
  • Keep your hands parallel to the ground throughout the position.
  • Be careful of your posture, sitting straight and stretching your spine.
  • Continue to breathe deeply and firmly as you hold the pose.
  • Sink deeper into the “chair” by gradually lowering your body, keeping your knees from extending past your toes.
  • Continue to descend until you reach a seated position, either in Sukhasana or by lying on your back to relax.

Virabhadrasana or Warrior Pose

Virabhadrasana, known as Warrior Pose, strengthens and firms the legs, arms, and lower back while enhancing stamina. It facilitates more challenging yoga routines.

Practising Ujjayi breath during the pose, a technique that generates internal warmth and tranquillity, provides the necessary vigour to sustain it.

Furthermore, Warrior Pose aids in metabolism improvement by promoting heightened blood circulation and oxygenation to the muscles, leading to enhanced calorie and fat burning, even during rest periods, as muscle strength is built.

How to do it:

  • Begin in Tadasana, standing with your feet together and arms relaxed at your sides.
  • Take a step back with your left foot, ensuring your feet are hip-width apart.
  • Rotate your left foot outward by 90 degrees while bending your right knee.
  • Then, raise your hands up until they are parallel.
  • Turn your head to the right and focus on your right fingertips.
  • Hold this pose for 30 seconds to 1 minute by maintaining steady breathing.
  • Repeat the sequence on the opposite side.

Trikonasana or Triangle Pose

Trikonasana, also known as Triangle Pose, helps in weight loss by engaging numerous muscle groups, including the core, legs, and arms, resulting in calorie burn and muscle toning.

This asana stretches and strengthens the abs, obliques, thighs, and hips, resulting in better metabolism and digestion.

Furthermore, the spine extension in Trikonasana activates the thyroid gland, which controls metabolism. Regular practice of this pose can help reduce fat deposits around the waist and thighs.

How to do it:

  • Start this yoga pose by standing at Tadasanapose with your feet hip-width apart.
  • Step your left foot back while keeping your feet hip-width apart.
  • Keep your left foot out 90 degrees and your right foot in 15 degrees.
  • Inhale and raise your arms to shoulder level, parallel to the ground.
  • Exhale and move your torso to the right, bringing your right hand to your shin or ankle.
  • Extend your left arm straight towards the sky, gazing at your left fingertips.
  • Hold the posture for 30 seconds to one minute.
  • Inhale and stand back up.
  • Repeat on the other side.

Sarvangasana or Shoulder Stand Pose

Sarvangasana, or the Shoulder Stand Pose, is an effective Yoga asana for Weight Loss. This asana stretches the spine, back, and shoulders, reducing tension and insomnia.

Sarvangasana also improves digestion and relieves headaches, back pain, and anxiety. This pose regularly activates multiple glands and organs, including the thyroid and parathyroid glands.

These glands help regulate metabolism and hormone levels, which are vital for weight management. Incorporating this position into your yoga program will help you lose weight and improve your physical and emotional health.

How to do it:

  • Lie on your back.
  • Bend both knees and place them on the floor, keeping knees and hips aligned.
  • Keep your hands at your sides, palms facing downward.
  • Inhale deeply and exhale as you lift both legs off the floor, pressing your back firmly into the ground.
  • Raise your legs perpendicular to the ground, aiming for a 90-degree angle between your waist and hips.
  • As you lift your legs, softly lower your chin towards your chest to retain your balance.
  • Distribute your weight largely on the shoulders and upper back to avoid tension on the neck.

Paschimottanasana or Seated Forward Bend

Paschimottanasana, or the Seated Forward Bend, is extremely effective for weight loss. This position stretches the spine and tones several muscle groups, including the lower back, tummy, hips, thighs, knees, and ankles.

Furthermore, it promotes digestion by gently massaging the abdominal organs. Efficient digestion is essential for weight loss, which allows the body to absorb nutrients more effectively, providing energy for further yoga practice.

How to do it:

  • Start this yoga by sitting on the floor with your legs extended in front of you.
  • Flex your feet and place your hands beside your hips to maintain a straight spine.
  • Inhale deeply, raising the breastbone to lengthen the spine.
  • Exhale softly, slightly rounding the spine as you reach for your feet.
  • Maintain spine length as you fold forward.
  • Hold the pose for five breaths once you have reached your chosen position.
  • When you are ready to come out of the forward bend, slowly lift yourself out.

Bottom line

Yoga is an effective and holistic method for losing weight and improving physical and mental health. These eight yoga asanas can help you lose weight, gain strength and flexibility, and improve your overall health. So, incorporate Yoga Asanas for Weight Loss into your everyday practice and see the wonderful effects on your body and mind. Yoga not only helps you lose weight, but it also enhances overall physical and mental health.


How much weight can be lost with yoga?

Weight reduction through fat-burning yoga is mostly decided by your lifestyle and how you incorporate yoga into your daily routine. Consistently practising yoga sessions 3 to 5 times a week, combined with a healthy diet, can provide remarkable effects.

How often should you practice yoga for weight loss?

To help you lose weight, try incorporating fat-burning yoga into your everyday regimen. One hour of yoga five times a week can help you lose weight. To achieve better results, combine your yoga practice with regular walking or jogging and a balanced and healthy diet.

Which yoga positions are best for female weight loss at home?

While some yoga postures may be more challenging, routines like Surya Namaskar or Sarvangasana are efficient at burning calories and losing weight. These poses are easily practised in the comfort of one’s own home.

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