Yoga for Obesity – Yoga Poses to Help You Lose Weight


Obesity refers to increased body fat that can also lead to various health issues. Due to our busy work schedule, improper diet, most of us are gaining weight, and when we realize how severe it can be, we hit the gyms or do rigorous exercises to reduce it. But not many of us think about doing yoga to lose weight.

Yoga can be quite effective in losing weight naturally without burning out your body or starving to eat. So, let’s clear some more doubts and learn which yoga poses will be most effective in getting rid of unwanted fat deposits.

What are the causes of obesity?

There are various causes of obesity. Therefore, one needs to be aware of these causes to prevent obesity.

Daily calorie Intake: The normal level of calories intake for men is 2500 and for women 2000 per day. It is important to stay within these digits and not exceed them as it can hurt the body.
Diet: One of the most common and major reasons for obesity is poor diet. If one consumes fast food, junk food, drinks too much alcohol, or overeat, then it can add fats to the body and lead to obesity. In addition, some people seek comfort in food; thus, they munch without feeling hungry, whereas some struggle with stress eating.
Genetics: It affects how one’s body processes food and turns it into energy and the storage of fats.
Other: Such as pregnancy, old age, improper routine, no physical workout, etc.

How can we reduce obesity?

Preventing obesity or reducing it is quite easy for those who want to commit to it. It means one has to maintain a healthy lifestyle and follow a healthy diet, sleep properly, stay more active than before, etc.

The three basic ways through which one can get good results and can reduce obesity are the following:-

Diet: Following a healthy diet does not only mean eating healthily. It also means having meals properly and timely. It refers to eating all kinds of food items that the body needs to stay healthy and function properly. It also includes drinking enough water and staying hydrated.
Exercise: Needless to say, the best way to reduce obesity is to exercise and sweat the fats out. Though it can be a little difficult at the beginning for some, continuing it regularly can help you a lot in the long run.
Yoga: Doing yoga for obesity is one of the best ways to reduce fats. It brings not only physical wellness but also ensures mental wellness. Various yoga poses for obesity can help one achieve desired body goals efficiently.

What is the best food for obesity?

It is important to mention that people struggling with obesity should avoid junk food at all costs. It has been proven through studies conducted by the WHO that fruits and vegetables lessen the risk of obesity. This is because they are quite high in nutrients and protect the body from chronic diseases such as diabetes.

One should also avoid processed foods and the consumption of sugar.

How do you detect obesity?

To further understand whether a person has obesity or not, the doctor might conduct further diagnosis and recommend a few tests such as:

Medical history: The doctor might ask about the lifestyle of a person, his activities, diet, previous history of medications, family medical history, etc.
• Some general tests include checking blood pressure, diabetes, heart rate, etc.
• Checking your BMI (Body mass index). If the score comes out more than it should be, it could be an indicator of various health issues that one might face in the future.
• Check for other health problems that the patient might have to get a better understanding of the patient’s case.

What is obesity?

Any excessive or abnormal fat accumulation in the body can be referred to as obesity. A person is said to be struggling with obesity when the BMI is 30.0 or more in adults.

Why Being Overweight Or Obese Is Dangerous For You?

Apart from the various health hazards and chronic diseases such as diabetes, heart disease, stroke, etc., it can also cause mental problems. It plays a major role in affecting the quality of life and degrades it to a large extent. It is also the leading cause of death in many countries.

However, treating obesity is not that big of a concern, it can be treated by various natural methods. Try some of the best asanas for obesity to feel more active and lead a healthy and happy life.

Yoga is not just about a few poses that strengthen you.

It has more benefits to offer, such as:

  • Helps in attaining balance, strength as well as flexibility.
  • There is specific yoga for lower back pain that can cure back pain and bring relief.
  • Quite helpful in the treatment of arthritis symptoms.
  • Proven quite beneficial in maintaining the health of the heart.
  • Helps one relax, which can make them sleep better at night.
  • It can most definitely make one feel energetic and lift one’s mood instantly.
  • A great method to get rid of stress.

Yoga is practiced through five different disciples that target your complete body

  • Exercise

Exercise has many advantages and can strengthen the core muscles of the body. It can help one stay active and also increases flexibility.

  • Diet

It focuses on cleansing the body from the inside and makes you more regular with proper diets.

  • Breathing

The yoga of breathing can help one strengthen their lungs. It also has various positive impacts on the mind and increases mindfulness.

  • Relaxation

Relaxation in yoga is important as it brings peace and calmness to both the mind and the body. This is what reboots our system.

  • Meditation

It has a very positive impact on our mind, soul, and body. It helps reduce stress, promotes productivity, and helps one stay focused at all times.

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Given below are some of the yoga for weight loss that can help you lead a healthy lifestyle.

  1. Bhujangasana (Cobra Pose)
Bhujangasana or Cobra Pose - yoga poses for Obesity
  • Start by lying down on the floor with your belly touching the mat, soles facing the ceiling, and forehead on the ground.
  • The legs should be kept closed together with feet and heels slightly touching.
  • Hands should be kept so that palms touch the ground just below the shoulders and the hands are parallel to the torso.
  • Inhale and lift the head, chest, and abdomen with the navel touching the ground.
  • Putting equal force on both the palms, one needs to pull their torso back and off the floor.
  • Maintain that pose while breathing and with an exhale being the head, chest, and abdomen back to the ground.
  1. Dhanurasana ( Bow Pose)
Dhanurasana or bow pose - Yoga for Obesity
  • Lie on your stomach with feet in line and arms by the body’s side.
  • Then fold your knees and hold your ankles with your hands.
  • Inhale and lift off the chest of the ground and pull your legs up and towards the back.
  • This pose should be maintained while breathing in and out.
  • After a few minutes, exhale and gently release yourself from the pose.

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  1. Khumbhakasana (The plank)
All three posses of Khumbhakasana or The plank - yoga for lower back pain
  • First, start with a kneeling position with your hands placed on your thighs.
  • Place your hands on the floor in front of you and get into a cat-like position with knees still touching the floor.
  • Take your feet back and stay on your toes. Get your knees off the ground so that all the force is upon your two palms and toes.
  • Stay in the position and hold your breath as long as you can while in this position.
  • To release the pose, exhale and bring the knees to the floor.
  1. Naukasana (Boat Pose)
All three poses of Naukasana or Boat Pose - Yoga for weight loss
  • Lie straight with feet together and hands on the side.
  • Keep hands straight, and fingers stretched towards the toes
  • Inhale, and then as you exhale, lift your chest and feet off the ground stretching your fingers towards the toes.
  • Lie straight with feet together and hands on the side.
  • Keep hands straight, and fingers stretched towards the toes
  • Inhale, and then as you exhale, lift your chest and feet off the ground stretching your fingers towards the toes.
  • Contract your body with all the force of the body upon the buttocks. Hold your breath and remain in this position. After a few seconds, exhale and release yourself from this pose.

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  1. Ustrasana (Camel Pose)
Camel pose or Ustrasana - best asanas for Obesity
  • Get down on your knees with legs hips-wide apart. Keep the hips in line with the knees and press the thighs together.
  • Inhale whilst engaging the lower belly and reaching the tailbone towards the knees, creating a space between the lower vertebrae.
  • Then breathe in again, lift the sternum, and draw the elbows back, allowing the rib cage to expand.
  • As the hands drop to the heels, the chest should be raised with the chin tucked and shoulders back.
  • Keeping fingers on the soles, press the heel of the hand into the heels of the feet.
  • Lift the shoulders, making the trapezius muscles rise and cushion the cervical spine. Extend your neck and head backward.
  • Stay in this position for a few seconds while breathing in and out.
  1. Virabhadrasana (Warrior Pose)
All three poses of Virabhadrasana or Warrior Pose - yoga poses for Obesity
  • Breathe in and keep your legs 4-5 feet apart.
  • Raise your hands and join them over the head.
  • Breathe out and turn your right foot 90 degrees to the right.
  • Turn left foot to the right.
  • Keep the right heel aligned to that of the left heel.
  • Rotate torso to the left with arms straight.
  • Rotate right knee with thigh perpendicular to the floor and right shin perpendicular to the floor, forming a 90 degree between right thigh and shin.
  • The bent knee should be in line with the ankle.
  • Left leg should be stretched. Look up or move your face up towards the joined palms.
  • With long deep breaths, stay in this position for a few seconds.
  • Reverse the movements to release the pose.

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  1. Vasisthasana (Side Plank Pose)
all three poses of Vasisthasana  or Side Plank Pose - Yoga for Obesity
  • Starting with the plank, raise your left hand towards the ceiling. Then, rolling from the ball, get onto the outer edge of the right foot.
  • Place the left foot on the right and open the chest to the left.
  • Lift hips energetically upwards to prevent them from sagging to the ground.
  • Then one should take their gaze to the right fingertips.
  • Hold this pose for a few seconds and breathe in and out. After a few seconds, bring yourself back to the plank pose and release the pose.


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