Yoga for weight loss: Best poses to lose weight

These days weight gain is a common issue. Since weight gain results in many diseases & somewhat results in body shaming this people these days, are madly in search of weight loss supplements & weight loss remedies but trust me Yoga is the best option to lose weight. It seems bit difficult but the difficulty is worth it because yoga
poses will not only help in losing weight but will also gives additional benefits. Yoga makes you feel fresh & energized, which results in improving mental health. Also it tones your skin, improves concentration, increases flexibility, etc. 


  • Maintain consistency
  • Yoga with healthy diet proved to be more beneficial than yoga itself.
  • Don't give up easily because weight loss by yoga takes time but is the most effective way to lose weight. So, have patience.


1. Triangle Pose (Trikonasana)

  • Stimulates and improves blood circulation
  • Helps to improve digestion 
  • Reduces the fat deposited in the belly region and waist
  • Also improves balance & concentration
  • Relieves backache
  • Strengthens thighs
How to do?

  1. Stand by your feet apart as far as possible.
  2. Bend down.
  3. Slightly turn left leg towards right.
  4. Set the right foot forward.
  5. Strech straight your left hand & press it on floor & right hand straight in upward direction.
  6. Maintain the pose for 15-20 minutes.
2. Bridge Pose (Setu bandh sarvangasana)
  • Alongwith weight loss this pose is beneficial for glutes as well as thyroid
  • Regulate hormones
  • Improves muscle tone, digestion & thyroid levels
  • Also strengthens back muscles
  • Reduces back pain
How to do?
  1. Stand straight by keeping both the feet parallel to one another.
  2. Bend backward by your knee.
  3. Lay down on floor by neck.
  4. Keep your head straight touching the floor.
  5. Hold the ankle a bit with your hands.
3. Shoulder Stand Pose (Sarvangasana)
  • Gives multiple benefits
  • Increases strength
  • Improves digestion
  • Balance thyroid levels
  • Boosts metabolism
  • Strengthens the upper body, abdominal muscles & legs
  • Improves respiratory system and sleep
How to do?
  1. Lay down straight on the ground.
  2. Hold your back gently by folding your hands by elbow.
  3. Keep the arm straight.
  4. Lift the whole body upward as shown in figure.
  5. Keep for 30 seconds.
4. Plank Pose (Chaturanga Dandasana)
  • Looks simple but have immense benefits
  • Strengthens arm, vertebral column & wrist
  • Improves posture
  • Provide flexibility
  • Reduce joint pain
  • Improves metabolism
  • Reduces belly fat
How to do?
  1. Down your face with forearms & toes on the floor.
  2. Bring shoulders over your wrists.
  3. Spread fingers with middle fingers pointing forward.
  4. Press your hands on the floor.
  5. Balance the upper arms so that it becomes parallel to each other.
  6. Extend the legs with your toes tucked, one by one.
  7. Look at floor.
  8. Stay in the pose for somewhat between 5 breaths to a couple of minutes.
5. Warrior Pose (Virabhadrasana)
  • Increases concentration
  • Helps in toning your thighs & shoulders
  • The more you hold this pose the better would be the result
  • Improves balance alongwith toning back end, legs & arms
  • Tones your tummy and gives you a flat belly if you contract your abdominal muscles while you hold the position
  • It has three types. You can practice all the three i.e. Warrior I, II and III
How to do?

  1. Extend left leg straight in backward direction & keep front leg slightly forward as standing position.
  2. Keep the right hand straight in upward direction.
  3. Bend backward & touch the left leg by left hand.
  4. Keep upper body straight facing the roof.
  5. Maintain the pose for 20-30 seconds.
6. Twisted Chair Pose (Parivratta Utkatasana)
  • Also called yoga's version of squat
  • Helps in detoxifying
  • Strengthens muscles as it engages your legs, upper back, lower back, shoulders, hamstrings, hips, glutes & feet
  • Improves core muscles & strength
  • Helps in relieving stiffness in your shoulders, back, arms & legs
How to do?
  1. Keep the feet straight & bend by knees.
  2. By hips, curl your upper body towards lower body.
  3. Hold both the hands touching each other in a prayer position.
  4. Look upward.
  5. Hold the position for 2-3 minutes.
7. Downward Dog Pose (Adho Mukha Svanasana)
  • Tones your whole body
  • Strengthen your arms, thighs, hamstring and back
  • Improves concentration & blood circulation
  • Elongates the spines
How to do?
  1. Come in table position.
  2. Spread the palms wide.
  3. Stack the shoulders over wrists.
  4. Raise the body up & back into posture.
  5. Hold for at least 30 seconds.
8. Bow Pose (Dhanurasana)
  • Massage the abdominal organs
  • Improves digestion
  • Strengthens the thighs, chest and back
  • Tones muscles with improved blood circulation
  • Reduces belly fat & around waist
How to do?
  1. Bend your knees.
  2. Reach back with your hands & clasp the outside of your ankles.
  3. Press your thighs on mat.
  4. Hold for at least 5 breaths.
9. Sun Salutation Pose (Surya Namaskar)
  • Stretches & tones most of major muscles, trims the waist and tone the arms
  • Increases stamina
  • Makes you strong, flexible & free of stress
  • Provides workout for whole body
  • Warm up the muscles & improves rate of blood flow
  • For best results, do it keeping your navel tucked in.
How to do?
There are 12 poses for Sun Salutation. Here is the step of one among them-
  1. Stand by keeping your body straight.
  2. Hold both the hands in upward direction in prayer pose.
  3. Hold the pose for at least 2 minutes.
10. Cobra Pose (Bhujangasana)
  • Reduces fat in abdominal muscles & the stomach region
  • If practiced regularly, it can flatten your tummy
  • Stretchs the chest
  • Strengthens the spine & shoulders
  • Improves blood circulation & flexibility
How to do?
  1. Lie down on your stomach & rest forehead on ground.
  2. Lift upward by your chest & hands gently tucked on ground.
  3. Inhale deeply & lift upper body off the ground.
11. Wind relieving Pose
  • Should be done in empty stomach
  • Improves blood circulation in hip region 
  • Sheds fat in buttocks, abdomen & thighs
  • Strengthens the back & neck 
How to do?
  1. Lie on your backs
  2. Clasp your hands around your right knee & bend the right knee towards chest.
  3. Inhale at the same time as you lift & bend the knee.
  4. As you exhale, bring both the knees to your chest.
  5. Repeat the same process with left leg.
12. Boat Pose (Naukasana)
  • Opens the chest
  • Engages the muscles in your core
  • Strengthens the hip flexors & adductor muscles
  • According to research published in journal named PLOS ONE, this pose can help you lose fat in just a span of 12 weeks by increasing your metabolism
How to do?
  1. Sit with your feet flat on mat.
  2. Lean back, lift your feet in air & balance.
  3. Stretch & lengthen.
  4. Hold & release.
  5. Do it for at least 1 minute.


Yoga gives many benefits whether it is for weight loss or, something else. So, practice the yoga poses & after a couple of weeks you'll start feeling the difference. It'll make the blood circulation proper, tones up your body & skin, takes out of stress, prevent from overthinking & many more.


1. How effective is yoga for weight loss?
Ans. Yoga really gives a noticeable change within two weeks if practiced regularly. With time you'll start losing weight but will start feeling stronger from inside.
2. Which yoga style is best for weight loss?
Ans. Intense styles of yoga gives really a good result. They help burn most of the calories.
3. How long should I do yoga to lose weight?
Ans. Practice yoga at least 1 hour daily to lose weight in a short period of time.
4. How much weight can you lose with yoga?
Ans. If practiced consistently, you can lose around 2-3 kg a month.
5. Which is the best time to do yoga for weight loss?
Ans. Preferably evening time is best for doing yoga for weight loss. Always remember that stomach should be empty before doing yoga.
6. Other than weight loss, what are the benefits of doing yoga?
Ans. Other than weight loss, yoga has variety of benefits like it helps you to improve your digestive system, tones your body, glorify your skin, increases flexibility.
7. Can you lose belly fat with yoga?
Ans. Yes, you can.
8. Is 30 minutes of yoga a day enough to lose weight?
Ans. For getting the desired result quickly, it is not sufficient. You should practice at least 1 hour per day to see the difference.
9. Which yoga is best for losing weight?
Ans. Be consistent in practicing some of the yoga poses(as your choice) listed above.
10. Why am I not losing weight doing yoga?
Ans. Be consistent and passionate.

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