10 Yoga Pose For Losing Weight

Yoga is a terrific technique to get in shape and lose weight, even though its primary goal is to quiet the mind. Here are a few positions that can help you feel less anxious and weigh less. Hold each pose for as long as you can, which may initially be 15-20 seconds. As you practise, add a few seconds to each hold to eventually reach a minute, if you can. When appropriate, complete one side before completing the other.

Yoga might not evoke the same ideas of a sweat-inducing, calorie-burning workout as bootcamp exercises or cardio dance parties.

But don’t be misled by yoga’s languid poses and heavy breathing; doctors and personal trainers claim that it may significantly tone and trim your body in addition to working on your mind and soul to improve your general health.

Take note of what experts have to say about performing yoga at home to yoga for weight loss, and then prepare to do some downward dogs to slim down.

Following Pose for Weight loss

1) Plank


One of the finest strategies to improve your core may be to hold a plank. Although it may not seem like much, it won’t take long for your abs to feel the benefits of plank. Even minor changes can up the ante in terms of intensity.

Draw your heels and the top of your head energetically in different directions while maintaining forward motion in your chest between your arms. To get abs that are rock-hard, do this every day.

2) Warrior II (Virabhadrasana B)


With Warrior II, you can tone your shoulders and thighs just like a strong warrior. Try to bend your front knee so that your thigh is parallel to the floor to gain the most benefit from the position. Your quadriceps will get more defined the longer you can maintain this position.

The key is to breathe and clear your mind. Now, you great warrior, change sides.

3) Warrior III (Virabhadrasana C)


Warrior III is the game to play if you want a better toned butt. It’s a terrific technique to strengthen your back, legs, and arms in addition to toning your lower back.

While maintaining the position, contract your abs to obtain even more benefit. It will also flatten your belly in addition to aiding with your balance. Your butt will benefit more from holding Warrior III for a longer period of time.

4) Triangle pose (Trikonasana)


Trikonasana may not jar your muscles like some other poses, but your abs will appreciate it if you do it frequently! Trikonasana’s twisting motion aids in reducing abdominal fat and enhancing digestion.

Additionally, you can add more muscle and burn more fat by using the muscles in your arms and legs.

5) Downward Dog (Adho Mukha Svanasana)


In search of a way to tone your entire body? Next, do a downward dog. This asana transforms from a resting pose to a radical technique to strengthen your arms, back, and thighs with a little extra focus on certain muscles.

Engage your thigh muscles as you spin them inward to achieve the biggest muscle-toning advantages. Do the same with your upper arms. Keep applying downward pressure with your hands and heels. Hold it while taking a breath.

6) Shoulder Stand (Sarvangasana)


Shoulder stand has many benefits, including digestive improvement, thyroid treatment, and even strength gains.

This inversion helps to regulate thyroid levels, which improves respiratory function, speeds up metabolism, strengthens the upper body, legs, and abs, and enhances sleep quality. You’ll feel like a whole different person if you incorporate this into your everyday practise.

7) Bridge (Setu Bandha Sarvangasana)


Reaching your chest towards your chin gently massages the thyroid gland, causing it to release this crucial hormone that controls metabolism.

Your thighs and lower back are worked when you press down with your feet, helping to tone those muscles as well. And if you needed one more incentive to play bridge, it also stimulates the stomach organs, which helps to maintain healthy digestion.

8) Twisted Chair (Parivrtta Utkatasana)


Think of it as yoga’s version of the squat, but slightly more challenging. The chair posture, or Parivritta Utkatasana, strengthens the quads, glutes, and abs. Just the muscles are listed there.

The lymphatic and digestive systems are also benefited by the twisting. You can lose weight effectively if you combine all of these into one exercise.

9) Bow (Dhanurasana)


Think of it as a somewhat more difficult variation of the squat used in yoga. The quads, glutes, and abdominal muscles are strengthened by the chair pose, or Parivritta Utkatasana. There is only a list of the muscles.

The twisting is also good for the lymphatic and digestive systems. If you combine all of these exercises into one, you can lose weight successfully.

10)  Sun Salutations (Surya Namaskara)


Sun Salutations could come to mind as a method to ease into your practise. The muscles are gradually stretched and warmed up, the blood is circulated, and other beneficial things happen. But it accomplishes a lot more.

Sun salutations stretch and tone the majority of the major muscles while also increasing internal body temperature. Your waist can be reduced, your arms can be toned, your metabolism can be balanced, and your digestive system can be stimulated.

These are just a few of the weight-loss-friendly yoga poses. As you are all well aware, yoga may be just one component of a healthy lifestyle that includes right nutrition and exercise in order to reach your desired, healthy weight.


According to research, yoga helps slow the spread of middle age. According to a 2005 research from Seattle’s Fred Hutchinson Cancer Research Centre, overweight people who consistently practised yoga for 10 years between the ages of 45 and 55 shed five pounds on average, compared to a 14-pound rise for those who didn’t.

According to Alan Kristal, Ph.D., the study’s principal author, “From my experience, it has to do with the way that yoga makes you more aware of your body.”

Frequently Asked Questions

Does ten minutes of yoga each day suffice?

Yes. It can improve posture, physical strength, flexibility, and mental health.

Why don’t I do yoga to lose weight?

Yoga alone might not be enough to promote weight loss. A healthy lifestyle is necessary if you want to experience success. Be sure to stay hydrated, eat a balanced diet, get enough sleep and exercise on a regular basis. All of these activities need to be consistent.

How frequently should I practise yoga each week to lose weight?

If you practise challenging yoga 3–5 times a week, you will see a noticeable difference.

Yoga or exercise: which is preferable?

 Yoga promotes complete health. Your body may get toned, and your flexibility and strength may get better. However, when weight loss is the goal, vigorous exercise seems more promising. For instance, a 30-minute yoga session helps you burn about 85 calories; moderate-intensity exercise helps you burn 126 calories.

How soon does yoga make your body change?

If you practise yoga correctly and consistently, you can see impressive improvements in 6–12 weeks. This is only a ballpark estimate, though. From person to person, it could differ.

Is yoga preferable to walking?

Walking does not produce the same outcomes as yoga when it comes to weight loss. While an hour of walking can only help you shed about 242 calories, an hour of power yoga can help you burn 340 calories.

Main Points

Yoga could be a fantastic workout to energise the body and mind.

Pose variations like the fish pose, boat pose, and Vishnu’s couch stance may help tone the abdominal muscles.

Asana practise on a regular basis may increase balance and flexibility.

If you are a beginner or have an injury, stay away from overdoing any position and seek professional counsel.

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