Yoga for Weight Loss: 9 Poses to Help You Lose Weight


Yoga for Weight Loss A 5,000-year-old transcription by the Indus Valley civilization on fragile palm leaves has paved the way for an innovative weight loss therapy. Yoga was mentioned in the Indian collection of Vedic hymns in Sanskrit, the Rigveda. Researchers have traced yoga back over a thousand years, and its rich history is divided into periods of innovation, practice, and development.

Yoga was refined and developed by the Rishis and Brahmins who documented its training in the Upanishads. This practice later developed over several years to become what is now practised as Yoga. The discipline has 5 basic principles:

  • Exercise
  • Diet
  • Breathing
  • Relaxation
  • Meditation
  • Table of Contents
  • Is yoga good for weight loss?
  • Yoga asanas for weight loss
  • Power Yoga for weight loss
  • Summary
  • Frequently Asked Questions (FAQ)

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 been shown to be beneficial in helping you lose weight and keep your mind and body healthy. Yoga increases your mindfulness and the way you relate to your body. You will start looking for foods that are healthy instead of gorging on foods that can increase your fat accumulation.

Losing weight has two important aspects, a healthy diet and exercise. Yoga poses to lose weight require these aspects. Yoga is not just about a few poses that make you stronger. It has more benefits to offer, such as

  • Increased flexibility
  • Improved breathing
  • Improved energy and vitality.
  • Balanced metabolism
  • Improved athletic health
  • Increased muscle tone
  • Improved cardiovascular health
  • Weight reduction
  • Stress management

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

Yoga asanas for weight loss

Yoga doesn’t always result in immediate weight loss, as these poses are simple. These yoga poses are primarily focused on developing body flexibility, improving concentration, and building muscle tone. Once your body gets used to these asanas, you will start practicing yoga asanas for weight loss.

Some of the yoga asanas and yoga tips for weight loss are detailed below.

1:Chaturangadandasana – Plank pose


Chaturangadandasana is the best way to strengthen your core. As simple as it sounds, its benefits are immense. Only when you are in the pose do you begin to feel its intensity in the abdominal muscles.

2:Virabhadrasana – Warrior pose


Toning your thighs and shoulders, as well as improving your concentration, has become more accessible and interesting with the Warrior II pose. The longer you hold that pose, the better results you will get. With just a few minutes of Virabhadrasana, you will get tighter quads.

The Warrior III pose is designed to improve balance and tone the back, legs, and arms. It also helps to tone your tummy and give you a flat stomach if you contract your abdominal muscles while holding the position.

3:Trikonasana – Triangle pose


Trikonasana helps improve digestion, as well as reduce fat deposited in the abdomen and waist. Stimulates and improves blood circulation throughout the body. The lateral movement of this asana helps you burn more fat from the waist and build more muscles in the thighs and hamstrings. Although this pose doesn’t make your muscles move as others do, it does give you the benefit that other asanas do. It also improves balance and concentration.

4:Adho Mukha Svanasana – Downward Dog Pose


Adho Mukha Svanasana tones the entire body with a little extra attention to specific muscles. Helps strengthen arms, thighs, hamstrings, and back. Maintaining this posture and concentrating on active breathing and tones the muscles, in addition to improving concentration and blood circulation.

5:Sarvangasana – Shoulder Stand


Sarvangasana comes with multiple benefits, from increasing your strength to improving digestion. But it is known to increase metabolism and balance thyroid levels. Sarvangasana or the shoulder stand strengthens the upper body.

6:Sethu Bandha Sarvangasana – Bridge Pose,


Yet another asana with multiple benefits is the Sethu Bandha Sarvangasana or Bridge pose. It is excellent for glutes, thyroid and weight loss. Improves muscle tone, digestion, regulates hormones and improves thyroid levels. It also strengthens the back muscles and reduces back pain.

7:Parivrtta Utkatasana – Twisted Chair Pose,


The Parivrtta Utkatasana is also called the yoga version of the squat. But you should know that it is a little more intense and tones the abdominal muscles, it works the quadriceps and glutes. The asana also improves the lymphatic system and the digestive system. It is a great way to lose weight.

8:Dhanurasana – Bow pose,


Looking for the best way to lose that belly fat? Dhanurasana helps to massage the abdominal organs, improves digestion, and strengthens the thighs, chest, and back. Stretches the whole body, strengthens and tones the muscles improving blood circulation.

9:Surya Namaskara – Salute to the sun,


Surya Namaskara or Sun Salutation does more than warm up the muscles and get the blood flowing. Stretches and tones most major muscles, trim the waist, tones the arms, stimulates the digestive system and balances the metabolism. Surya Namaskar is a complete package of good health and the best way to lose weight.

Power Yoga for weight loss,

There is always a debate as to whether yoga is ideal for weight loss. Yoga tones your body and helps you lose that extra fat. But the story is different for Power Yoga. It is a vigorous form of yoga that rejuvenates your mind and body. It is more like a cardiovascular exercise. Power Yoga helps promote weight loss and maintain a healthy body and stress-free life. It also improves endurance, flexibility, and mental focus.

Power Yoga is a modern form of Yoga that has its roots in Ashtanga Yoga. Asanas generate internal heat and increase your stamina, making you strong, flexible, and stress-free. It is a form of strength-building exercise that provides a full-body workout. Power Yoga gives you the benefits of yoga and more, including:

  • Helps burn calories, a little more than yoga for beginners.
  • Stimulate your metabolism
  • Increase your general well-being
  • Helps increase your concentration
  • It is very useful to develop strength, endurance, flexibility and tones your body.
  • It helps you relax as tension and stress are greatly reduced.

The most reliable form of Power Yoga begins with Surya Namaskara or Sun Salutation. You can perform Surya Namaskara as a warm-up, before starting your Power Yoga training session, or Surya Namaskara itself can be done as Power Yoga. Surya Namaskara has immense benefits as it concentrates on all the core muscles of your body.

The best Power Yoga poses for weight loss include the following,

  • Pawanmuktasana or the Wind Release Pose helps you remove that extra fat from the stomach and stomach region.
  • Trikonasana or the Intense Side Stretch Pose helps reduce fat on the sides. Increases heartbeat and burns calories.
  • Dhanurasana or the bow pose helps you remove excess fat from your arms and legs. It is very useful to tone your body.
  • Garudasana or the Eagle Pose is a perfect weight loss option for those who want slimmer thighs, legs, arms, and hands.
  • Eka Pada Adho Mukha Svanasana or Downward Facing Dog, when combined with breathing, helps you tone your arms, hands, legs, thighs, and abdominal muscles.
  • Bhujangasana or the Cobra Pose is a great option if you want to solidify your glutes and tone your abdominal muscles.
  • Navasana or the Boat Pose is the simplest Power Yoga pose for weight loss. It concentrates all the major muscles of your body.
  • The Savasana or Corpse pose is the most important pose to end your Power Yoga training session. Savasana helps your muscles relax and prevents muscle damage.

There are several other Power Yoga asanas that are very important for weight loss like Uttanpadasana or the raised feet pose, Veerbhadrasana, the warrior pose, Ardha Chandrasana or the half moon pose, Paschimottasana or the forward lean sitting, among others.


Yoga, an Indian form of mind and body rejuvenation, has significant benefit for everyone from obese people who want to lose weight to people who want to relax. Not only does it help you lose weight but it also promotes balanced physical and mental well-being.

Frequently Asked Questions (FAQ)

Q. How much weight can you lose doing Yoga?

The amount of weight one loses while doing Yoga varies from person to person and depends on several factors including your flexibility.

Q. Can you lose belly fat with yoga?

Yes, you can lose belly fat with the help of yoga. Basic stretches and different asanas (like Surya Namaskar) can help you lose belly fat.

Q. What is better for losing weight: yoga or the gym?

Both yoga and fitness have their own advantages. Yoga involves more stretching and relaxation, while fitness deals with muscle contraction. There is no way to say that one works better than the other for weight loss. It depends on the body type of each individual and their choices.

Q. Is power yoga effective for weight loss?

Yes, it is effective for weight loss. People with medical conditions should not prefer to do power yoga unless they are under supervision.

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