Yoga for weight loss- 9 best poses(Asanas) for weight loss

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Yoga for weight

Yoga is the group of physical, mental, and spiritual practices, which care for your mind, body, and breath. It is originated in India. Yoga is a 5000 years old technique. Yoga is one of the best ways to increase flexibility, improve respiration, increasing muscle strength, energy. And plays a great role in weight loss also.

Is Yoga good for weight loss?

The development of yoga has benefited many people in losing weight in a healthy way. Yoga for weight loss is a debatable topic. Many people believe that Yoga alone does not promote weight loss. Yoga, when combined with healthy eating, has proven beneficial as it helps to lose weight along with keeping your mind and body healthy. Yoga increases your mindfulness and how you relate to your body. You will start seeking out food that is healthy instead of binging on food that can increase your fat accumulation.

Losing weight has two important aspects, healthy eating, and exercise. Yoga poses for weight loss demand these aspects. Yoga is not just about a few poses that strengthen you. It has more benefits to offer such as

  • Increased flexibility
  • Improved respiration
  • Improved energy and vitality
  • Balanced metabolism
  • Improved athletic health
  • Increased muscle tone
  • Improved cardio health
  • Stress management
  • Weight reduction

Stress can have a devastating effect on your body and mind. Stress can reveal itself in the form of pain, anxiety, insomnia, and the inability to concentrate. Most times, stress is the main cause of weight gain. Yoga can help you cope with stress. The physical benefits of Yoga, combined with stress management, helps a person to lose weight and maintain good physical and mental health.

Yoga Poses for weight loss:

Below are some simple and best poses for weight loss. Continuos performance of these can give a better result.

1.Plank pose:

This pose looks like a push-ups position. It strengths the spine, arms, and wrists. Along with that tones the abdomen and helps in losing the belly fat. This pose is easy to understand and one can do it easily. Follow the steps to perform the pose:


a. Lie flat o your stomach.
b. Now slowly left your body from the ground using pressure on your hands.
c. Your entire body should be in a straight line from head to heels.
d. Your wrist should be on the ground and the shoulder should be above the wrist.
e. Hold in this position for some time and then slowly relax and repeat again.

2. Warrior Pose/Virabhadrasana:

Warrior pose-
Warrior pose-

As per the name, torn up like a warrior in this pose. This asana is also known as Virabhadrasana. It not only helps you lose weight but also helps you flatten your abs as this works on the core muscles of the body.
There are 3 variations of this pose. Doing all the 3 poses can help you lose weight and burn belly fats.

– Stand straight with your feet together
– Stretch your legs apart back and forth
– Now bent the knees of your front leg and keep the other one parallel to the floor.
– Raise your hands over head.
– Hold the pose as much as you can (never stress yourself too much that might end in pain)
– Now switch the side and repeat it as though.

3. Trikonasana/Triangle Pose:


Triangle pose/ Trikonasana is a pose that is beneficial for several health issues. To perform this pose, stand straight with your hands parallel to the ground. Now widen your leg to the side. Then bend down on your left side and try to touch the left feet with your left hand, just like a triangle. The other hand should be straight facing the sky along with the eyes. Hold this position for 10-15 seconds. And repeat the same steps in the opposite direction.

It does not directly contribute to your weight loss but enhances your digestion and thus reduces belly fat. This pose also helps to build muscles in your hands and legs.

4. Bow pose:


As you see in the picture, the best way to lose belly fat. Dhanurasana helps in the massage of the abdominal organs, improves digestive system, strengthens the chest, back and thighs. Complete body stretching is done in this pose.

To perform this asana, first, lie flat on your stomach. Now start lifting your body and simultaneously lift both your legs. And then hold your legs with your hand in the air. Stay in this position as long as you don’t feel pain.

5. Surya Namaskar / Sun salutation:

The king of asanas, Surya Namaskar is a full-body exercise. It warms up the muscles and gets the blood flowing. This asana tones most of the muscles and improves the digestive system and balances the metabolism. It is an ideal asana for weight loss.

Sun Slatition-
Sun Salutation-

– Stand straight on your legs
– Inhale deeply and lift your arms overhead
– Bent forward and exhale out
– Now jump your feet back to the plank pose.
– Hold it for around 5 full breaths.
– Next, drop the knees down, and place your lower body on the floor
– Extend your legs keeping your hands under the shoulders
– Now inhale halfway to turn into the cobra pose.
– Switch to downward dog facing pose by exhaling.
– Hold it for 5 breathes
– While exhaling, jump up to your feet on top of the floor and bend.
– Inhale and lift up your arms overhead.
– Exhale and relax.

6. Downward Dog Pose/Adho Mukha Savasana:

Downward Dog Pose-
Downward Dog Pose-

This pose pays a little extra attention to muscles of yours arms, thighs, hamstring and back. Holding on this pose while controlling the breathing can improve blood circulation and tones up the muscles and improves concentration.

Lie on the mat with your stomach facing down. Then lift your body with the limbs up slowly until it makes a pose like a small mountain. Hold in this position for some time and return slowly. Repeat this again.

7. Bridge Pose:

This pose is also known as Sethu Bandha Sarvangasana. It is effectful for glutes, thyroid and for weight loss also. It improves digestion, regulates hormones and balances thyroid level also. The back muscles also gets strong and it reduces back pain.


Start by lying on the floor, with knees bent and feet flat. With your heels firmly placed on the mat, lift your tailbone up such that your hips and lower back are off the mat. Place your hands under your hips and lace the fingers together. Use your glute muscles, hamstrings and abdomen to hold your bottom and back up. Release your fingers and slowly lower your tailbone back down. Relax and repeat.

8. Chair Pose:

The name of this pose is Chair because in this pose you will look like sitting in a chair.

First, stand straight with your feet joined together and arms straight above your head. Now bend slowly from your knees, exactly like you’d do in a squat position. Your thighs should be parallel to the ground. Stay in the position for 10-15 seconds.

9. Cobra pose:


Lie flat on your shoulder. Come onto your forearms, with your elbows directly under your shoulders and parallel to each other. Spread your toes wide and press the tops of your feet into your mat. Firm your legs, and roll your inner thighs up, your outer thighs down. Press your tailbone toward your feet, lengthening your lower back. Press down into your forearms to lift your chest up.

About Author
Shibaram Patro
I am a Digital Marketer. I love to learn new things and to deliver that to people.
Categories: Health


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