10 Best Yoga Poses for Weight Loss

10 Best Yoga Poses and Asanas For Weight Loss

Yoga is an age-old practice that helps a person adopt a holistic approach to health and wellness.

The word Yoga means – “Union” – the union of mind, body, and soul. Yoga not only builds physical strength but also promotes self-control, flexibility, concentration, and compassion.

Is Yoga Effective in Weight Loss?

The fact that yoga plays a crucial role in rejuvenating the soul, mind, and body is well-known. But, what about weight loss? Does Yoga help in reducing weight?

Yes, yoga is effective in weight loss as well.

According to a recent study by researchers at the University of Pittsburgh, Duke University Medical Center, and University of Zurich, 20 percent weight loss can happen if you add a physical activity like yoga along with dietary changes.

It is interesting to note that one of the research conducted by the University of Mississippi mentions how weight gain has been linked to stress.

Whenever our body is under stress, there is an increase in the release of cortisol hormone in the body. Cortisol leads to an increase in belly fat and reduces muscle mass leading to obesity.

Yoga reduces stress and helps in managing cortisol levels in the body. This helps to prevent weight gain. Yoga also regulates our sleep cycles, improves our mood, and reduces anxiety.

Research confirms that upto 20 percent weight-loss can happen if you add physical activities like yoga along with dietary changes in your daily lifestyle.

Yoga VS Power Yoga for Weight Loss

Yoga is performed in a slow, steady, and structured rhythm. However, Power Yoga is performed in a quick, fast, and patterned rhythm.

Yoga focuses on your breath, concentration, and rest stage whereas, Power Yoga focuses on your stamina, speed, and agility.

Both Yoga and Power Yoga can help in weight loss.

Examples of Yoga 

  • Sarvangasana
  • Surya Namaskara
  • Setu Bandha Sarvangasana
  • Utthita Trikonasana

Examples of Power Yoga

  • Dhanurasana
  • Virabhadrasana
  • Bhujangasana
  • Ustrasana
  • Chaturanga Dandasana
  • Adho Mukha Svanasana

How to do Yoga for Weight Loss?

Now that we have discussed about Yoga types and benefits. Let us discuss a few yoga asanas that can help in weight loss.

10 Best Yoga Asanas for Weight Loss

1.   Sarvangasana

Shoulder Stand pose or the Queen of Asanas helps gain balance, better posture and boosts metabolism. Research shows it can activate brain cells that help in intelligence development.

How to do Sarvangasana Yoga?

  • With every step, breathe in and with the next step, breathe out
  • Lie down on your back. Fold your knees. Raise your lower back upwards with the help of your palms
  • Supported by the pull of your abdominal muscles, raise your body upwards
  • Straighten your legs upwards and hold the weight of your body in your palms positioned at the lower back.

Benefits of Sarvangasana Yoga

  • Increased blood flow to your brain
  • Relief from constipation, indigestion, giddiness, and headache
  • Improves flexibility of the cervical spine

2. Surya Namaskar

Sun Salutation pose is an Indian natural yoga exercise for improving blood pressure.

How to do Surya Namaskar?

  • With every step, breathe in and with the next step, breathe out.
  • Stand straight with your hands folded in a namaskar pose. Raise your hands and push them straight back. Then take your hands down to touch the floor.
  • Now bend down and take your right leg behind with your palms touching the floor. Look upwards in that pose. Now, take your left leg behind with your palms still touching the ground. You are holding your body’s weight in palms and toes only. Now, lie down on your stomach. Try to look upwards with the help of your neck.
  • With a wavy gesture, raise your body with the help of your palms, and look upwards. Bring back your left leg forwards. Now, get your right leg forwards. It is time to get up and stand straight.
  • Raise your hands and push them straight back. Now bring back your hands and end the Surya namaskar exercise with your hands folded in a namaskar pose.

Benefits of Surya Namaskar Yoga

  • Ideal yoga exercise for weight loss
  • Highly recommended for people with frozen shoulders, digestive problems, and insomnia
  • It strengthens the muscles and joints of the whole body

3. Dhanurasana

Bow pose is particularly for losing fat from your abdominal area. Also, research finds bow pose beneficial for people with type 2 diabetes and obesity.

How to do Dhanurasana?

  • Lie down on your back. Raise your legs in the air upwards.
  • Hold your legs at the level of your ankles with the help of your palms.
  • You will find yourself in a bow pose. Your weight is managed entirely by the belly, groin, and pelvis.

Benefits of Dhanurasana

  • Stretching of the abdominal muscles ensures improved digestive processes
  • It extends your chest muscles as well. As a result, better and improved breathing
  • Improves flexibility of the whole spine

4. Virabhadrasana

The warrior pose focuses on the hamstrings, shoulders, hips, and upper spinal cord. Research says it improves concentration, focus, and courage.

How to do Virabhadrasana?

  • Stand straight. Spread your legs wide. Stretch your hands wide.
  • Now turn your face and upper body towards your right side.
  • Fold your hands and take them upwards. Look straight.

Benefits of Virabhadrasana

  • Develops stability, balance, and coordination of your body
  • It gives energy to your tired and sore limbs
  • Completely stretches your hips, groins, shoulders, chest, and abdomen. As a result, it improves heart circulation and lung respiration

5. Setu Bandha Sarvangasana

Bridge pose is exclusively for the glutes, small of the back, and thyroid gland. Research says this yoga exercise is ideal for toning the body, boosting your metabolism, and losing weight.

How to do Setu Bandha Sarvangasana?

  • Lie down on your back. Fold your knees.
  • Hold your ankles with your palms.
  • Lift your lower back and glutes. Lift them straight back up.

Benefits of Setu Bandha Sarvangasana

  • Rejuvenates tired and sore lower limbs
  • Stimulates the abdominal organs like the stomach and liver – and chest organs like the lungs. And it also stimulates organs of the throat like the thyroid
  • It calms the mind, relieves depression, and relaxes the stressed mind and body

6. Utthita Trikonasana

Extended Triangle pose is a type of Power Yoga. Research states that besides reducing belly fat, it also massages pelvic organs.

How to do Utthita Trikonasana?

  • Stand straight. Spread your legs and hands.
  • Now with your spread hands and legs, bend towards your right side.
  • Touch your right palm to the right ankle. Create a triangular shape with your arms and legs.

Benefits of Utthita Trikonasana

  • Improves flexibility of the shoulders and hips
  • Tones the thigh muscles and arm muscles and strengthens the neck
  • It acts as a yogic treatment exercise for back pains, neck sprains, and other joint-related ailments.

7. Bhujangasana

Cobra pose strengthens the muscles of the neck, shoulder, arms, and back. Research says if one holds this pose for long, it can help them get rid of anxiety and stress.

How to do Bhujangasana?

  • Lie down on your stomach.
  • Fold your elbows. Touch your palms to the ground next to your chest. With your breath in, lift your upper body upwards.
  •  Stretch your neck and arms. Then look upwards. Hold it for long.

Benefits of Bhujangasana

  • It reduces the stiffness of your lower back.
  • It helps reduce belly fat.
  • Improves digestion, constipation, circulation of the blood and oxygen, menstrual irregularities, and soothes asthma and sciatica.

8. Ustrasana

Research suggests Camel pose as the best solution to improve body posture and attain a flat stomach. This yoga pose helps burn abdominal fat and gives a proper shape to your stomach.

How to do Ustrasana?

  • Bend down on your knees.
  • Move your body (upper abdomen, chest, and arms) backward.
  • Hold your ankles with your palms from behind.

Benefits of Ustrasana

  • Stimulates the organs of the abdomen, chest, neck, and throat
  • Perfect exercise to reduce your thigh muscles
  • It improves spinal flexibility and mobility

9. Chaturanga Dandasana

Four-limbed Staff pose or Low Plank pose improves muscle strength, endurance, and stability of your abdominal and back muscles.

How to do Chaturanga Dandasana?

  • Lie down on your stomach. Keep your palms close to your chest.
  • Keep your ankles close to each other. Now, lift your body upward. Your knees should not touch the ground. Only your toes and palms should touch the ground.
  • Hold this pose for as long as you can.

Benefits of Chaturanga Dandasana

  • Strengthens the core muscles of your body
  • Maximum benefits are for your belly. It strengthens your abdominal muscles
  • It improves your spinal posture.

10. Adho Mukha Svanasana

The Downward Dog pose is ideal for losing weight as it stretches your whole body. Research shows it improves digestion and gives relief to bloating or other stomach-related problems.

How to do Adho Mukha Svanasana?

  • Lie down on your stomach. Keep your ankles close to each other. Keep your palms close to your chest with the help of folded elbows.
  • Now lift your lower back. Slowly get up from the Yoga mat. Stretch your arms and legs fully.
  • Your palms and feet are touching the ground with your glutes up in the air.

Benefits of Adho Mukha Svanasana

  • It increases the flow of blood to your brain cells. As a result, it improves self-confidence, headache, hair fall, and concentration.
  • Strengthens the muscles of your glutes, legs, and arms
  • Your whole body weight is all on the wrists. Downward Dog pose helps improve Carpal Tunnel Syndrome.


Can Yoga help in weight loss in 10 days?

Weight loss is a slow and steady process. In 10 days, you may notice changes in your body. Consistency is key to losing weight.  Focus on keeping daily calorie intake in check and do Yoga asanas like Surya Namaskar, Pranayam, Kapalbharati, and Bridge, etc. for benefits.

 Which diet to take with Yoga for weight loss?

Along with Yoga, dietary management is a must. It is ideal to opt for seasonal fresh fruits, green vegetables, and home-cooked fresh meals. Prefer to eat whole food items, avoid processed food, added sugar, sugary juices, eat salad and food items rich in protein for an effective weight loss.

Which is the best time for doing Yoga?

Any time of the day is suitable for doing Yoga. One can start with early morning Yoga or practice it by the end of the day, in the evening. Early morning Yoga gives you energy and stamina for the whole day. Late evening Yoga helps ease your mind and body with relaxation and rejuvenation.

For how much time a day should we do Yoga to lose weight?

Even a 20-minute long session is suitable for you to lose weight. The only way to lose weight is to follow a routine and depend on a calorie deficit diet. Depending on your work schedule, you can start with 20 minutes and then go on to add more minutes.

The Bottom Line

Practicing yoga can greatly help you in your weight loss journey and derive many other health benefits.

All you need for doing yoga asanas is a quiet place; a yoga mat, and trust in the process. Weight loss is a gradual process and hoping for immediate results can negatively impact your health.

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