Yoga for Weight Loss – Asanas to Burn Fat Seamlessly


Yoga has been for a long time associated with a healthy lifestyle. It helps you in healthily losing weight. But, this has been a topic of serious debate as several people believe that yoga alone does not promote weight loss. Instead, yoga, when combined with a healthy weight loss diet, gives better results.

So, here are some of the effective yoga poses for weight loss.

  1. Warrior Pose

The warrior pose or Virabhadrasana is a great yoga exercise for weight loss. It is known to strengthen and tone the arms improve balance, and build stamina. In addition, it is quite beneficial for frozen shoulders.

Veerbhadrasana or Warrior pose


  • Stand straight with your legs apart.
  • Turn out your right foot by 90 degrees and left foot by 15 degrees.
  • Lift both the arms sideways with palms facing upwards.
  • Breathe out and bend your knees.
  • Turn your head towards the right side.
  • Settle down in the posture and stretch your arms further.
  • Keep breathing and as you breathe in, come up.
  1. Bow Pose

Bow Pose or Dhanurasana has been named after the shape our body takes when practicing it. This pose helps keep your body well-stretched and flexible with a good posture.

Dhanurasana or bow pose


  • Lie down on your stomach with your feet apart and arms sideways.
  • Fold your knees and take hold of your ankles.
  • While inhaling, lift your chest from the ground.
  • Hold the pose for some time and take deep breaths.
  • After about a few seconds, bring your legs back to the ground and relax.
  1. Bridge Pose

Bridge pose or Setu Bandhasana is an effective yoga for weight loss at home. It is known to strengthen the back muscles, relieve the tired back instantaneously, and give the chest and neck a good stretch.


  • Begin by lying on your back.
  • Fold your knees and keep your feet apart.
  • Keep your arms sideways and slowly lift your back while inhaling.
  • Roll in the shoulders and touch your chest to the chin.
  • Keep breathing and hold the posture for some time.
  • Gently come back and relax

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  1. Cobra Pose

Bhujangasana or cobra pose will be the best pose for reducing belly fat. This is because it targets the abdominal region and helps reduce fat. Apart from this, it also strengthens the back and shoulders and improves flexibility.

Bhujangasana or Cobra Pose


  • Lie down on your stomach with your toes flat and soles facing upwards.
  • Keep your legs together and both the arms under the shoulders with palms touching the ground.
  • While inhaling, slowly lift your head.
  • Pull your torso backward and put equal pressure on your palms.
  • Keep breathing and maintain the pose for 4-5 breaths.
  • Now, breathe out and come back.
  1. Boat Pose

Boat pose or naukasana strengthens the back and abdominal muscles and tones the leg and arm muscles. But, you must not practice this pose if you have low blood pressure.

Navasana or Boat pose


  • Lie down on your back with feet together and arms sideways.
  • While taking a deep breath, lift your legs and chest.
  • Stretch your arms towards the feet.
  • Feel the tension in your naval area and keep breathing.
  • Slowly, exhale and come back.
  1. Triangle Pose

The twisting motion of this pose helps in improving digestion and is great yoga for a flat tummy. In addition, it strengthens the legs, ankles, knees, arms, and chest and increases mental and physical equilibrium.

Trikonasana or Triangle pose


  • Stand straight with your feet apart.
  • Turn out your right foot by 90 degrees and left foot by 15 degrees.
  • While maintaining balance, bend your body to the right and keep your waist straight.
  • Bring your left hand up in the air and your right hand down towards the ground.
  • Place your right hand on your ankles and keep stretching.
  • While inhaling, come back and straighten your feet.
  1. Wind-Relieving Pose

Wind-relieving pose is perfect for relieving abdominal gas. It strengthens the back and abdominal muscles, tones the leg and arm muscles, and helps in digestion and gas release.


  • Lie down on your back and keep your feet together.
  • As you exhale, bring your right knee close to your chest and press it.
  • Lift your head and chest and touch your chin to your knee.
  • Hold it and take long breaths.
  • As you exhale, come back and relax.
  • Repeat the pose about 4-5 times and then relax.

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  1. Plough Pose

This well-known pose has got its name from a plow, a farming tool. This pose strengthens and opens up the neck, shoulders, and back muscles. It calms the nervous system and even reduces fatigue and stress.


  • Lie on your back with your hands sideways.
  • While inhaling, raise your legs off the floor at 90 degrees.
  • Continue breathing, and while supporting your hips on your hands, lift them.
  • Allow your legs to reach 180 degrees till your toes touch the ground.
  • Hold the pose and let your body relax and after about a minute, come back.
  1. Seated Forward Bend

Seated forward bend pose is known to stretch the lower back and hips. It also massages and tones the abdominal organs.

Paschimotan Asana or Seated Forward Bend


  • Sit up with legs stretched straight in front of you.
  • Breathe in and bring both arms above your head.
  • Breathe out and bend forward while keeping the spine erect.
  • Place your hands towards the legs and stretch as much as possible.
  • Breathe in and then lift your head.
  • Repeat this about 2-3 times.
  1. Camel Pose

Camel Pose is an excellent yoga for weight loss in 10 days that improves digestion and relieves the body of backache. It also improves flexibility of the spine and posture and helps overcome menstrual discomfort.

Camel pose or Ustrasana


  • Kneel and place your hands on the hips.
  • Place your knees in line with your shoulders and your toes facing upwards.
  • Slowly, arch your back and place your palms over the feet.
  • Stay in the posture for a few seconds but do not strain your neck.
  • Breathe out and come back straight.

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  1. Shoulder Stand
Sarvangasana or Shoulder Stand - yoga for weight loss

Shoulder stand or Sarvangasana is especially beneficial for stimulating the thyroid and parathyroid glands and strengthening the arms and shoulders.


  • Lie on your back with hands placed sideways.
  • Slowly, lift your legs and buttocks and come up on your shoulders.
  • Support your back on your hands and move your elbows close to each other.
  • Continue straightening the legs and pushing the elbows downward.
  • Keep the legs and pay attention to your neck.
  • Keep breathing and hold the pose for 30-60 seconds. Finally, come out from the pose and relax.

These are some of the poses that can help you in reducing weight. But, along with these yoga poses, you must incorporate a healthy diet in your lifestyle to achieve the desired results. Moreover, some of these must be practiced under the supervision of a trainer or yoga expert.


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