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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 proven beneficial as it helps to lose weight along with keeping your mind and body healthy. Yoga increases your mindfulness and how you relate to your body. You will start seeking out to food that is healthy instead of binging on food that can increase your fat accumulation.

Losing weight has two important aspects, healthy eating, and exercise. Yoga poses for weight loss demand these aspects. Yoga is not just about a few poses that strengthen you. It has more benefits to offer such as

  • Increased flexibility
  • Improved respiration
  • Improved energy and vitality
  • Balanced metabolism
  • Improved athletic health
  • Increased muscle tone
  • Improved cardio health
  • Weight reduction
  • Stress management

Stress can have a devastating effect on your body and mind. Stress can reveal itself in the form of pain, anxiety, insomnia, and the inability to concentrate. Most times, stress is the main cause of weight gain. Yoga can help you cope with stress. Physical benefits of Yoga, combined with stress management, helps a person to lose weight and maintain good physical and mental health.


Yoga Poses For Weight Loss


1.Adho Mukha Svanasana – Downward Facing Dog Pose

woman donward dog pose

The name Adho Mukha Svanasana is derived from the Sanskrit words Adho meaning downward, mukho meaning face and svana means dog. The Arm weight loss Yoga pose looks like a downward-facing dogs and balances the entire body on arms and biceps. This helps in reducing unwanted fat deposits in those arms and toning them. The Asana also improves blood circulation and strengthens your back muscles.

How to Do:

  • Bend on your hands and knees.
  • Knees should be below the hips; hands should be extended a little above the shoulders.
  • Exhale and raise your knees.
  • Lift heels from the floor.
  • Lengthen your tailbone and lift.
  • When you exhale, push the top thigh back.
  • Straighten the knees.
  • Make firm the shoulder blades and place head between upper arms.
  • Maintain the position for a minute.

Reduces Fat From: Arms, Biceps

2.Sethubandhasana – Bridge Pose

woman bridge pose

If you would like to tone your abs and thighs and strengthen your shoulders, then this is the Asana that you should be performing. The name Setu Bandhasana has been derived from the Sanskrit term Setu, which means Bridge and Bandh, which means lock and the pose is similar to bridge lock posture. It improves blood circulation in the body and promotes better digestion, making it one of the best Yoga asanas for fast weight loss.

How to Do:

  • Lie on your back with your feet flat on the floor and arms on either side.
  • Now while exhaling, push your torso up, off the floor, such that your neck and head are flat on the floor and in line with your feet.
  • Do not overexert yourself while you arch your spine in this position.
  • For more flexibility, you may clasp your fingers below your arch, or grab on to your ankles from the inside.

Reduces Fat From: Hips, Abdomen and Thighs


3.Warrior Pose – Virabhadrasana

woman warrior pose

This standing Yoga for weight loss gets its name from the mythical warrior pose. It helps to remove fat from the belly while allowing the lungs and chest to stretch. By stretching outward, it can cause a contraction of abs that leads to a flat belly. The Asana also corrects your posture, tones your butt muscles and offers a good body balance

How to Do:

  • Stand on the floor.
  • Exhale and keep feet apart.
  • Raise hands perpendicular to the floor and parallel to each other.
  • Turn to your left 45 degrees into the right, and your right to 90 degrees to the right.
  • Rotate torso to the right.
  • Bend your knee to ensure the shin is perpendicular to the floor.
  • The back foot should be firmly rooted in the ground.
  • Spread palms together.
  • Tilt head back.
  • Maintain the position for 10 seconds.

Reduces Fat From: Abdomen, Butt Muscles


4.Ushtrasana – Camel Pose

woman camel pose

The easy Yoga asana for weight loss helps in strengthening the abdominal muscles. It helps in opening up your pectoral muscles and also toning the front area of your body. The backward stretching helps in toning the thigh muscles and reducing fat from the abdominal area. It can make your body flexible and give it a great shape.

How to Do:

  • Sit in Vajrasana
  • Slowly lift your body on knees in a manner that your whole body weight is now supported by your knees and heels, making perpendicular lines with the ground.
  • As you exhale arch your body towards the back and bringing your hands backwards, trying to hold your heel.
  • Tilt your head backwards until you experience the stretch in your belly.
  • Hold for 20-30 seconds and relax and breathe normally.
  • Come back to vajrasana.
  • Repeat 5 times

Reduces Fat From: Stomach, Thighs, Arms, Hips

5.Halasana – Plough Pose

woman plough pose

The name of this yoga pose is derived from the Sanskrit word ‘Hal’ which means plough. The plow pose is one of the most effective Indian Yoga poses for weight loss. It stimulates your digestive system and regulates overall body metabolism to aid in weight reduction. By doing this Asana, you can also achieve a flat stomach and a strengthened spinal cord.

How to Do:

  • Begin by lying on your back, with your feet flat on the floor and arms on your sides, palm facing downwards.
  • Now raise your legs from the hips. Use your hands to support your hips by placing them on either side of the hips.
  • Bending your legs at the hip, try to touch your toes to the floor behind your head. While doing so, straighten your hands on the floor, with the palms facing downwards.
  • Remain in this position for 10-30 seconds and then roll back slowly to the original.

Reduces Fat From: Abdominal Area


6. Dhanurasana – Bow Pose

woman yoga pose

The name Dhanurasana is derived from the Sanskrit word Dhanur which means a bow. This is a best Yoga asana for losing weight and toning body. By stretching the upper and lower body simulatenously, this pose can strengthen the abdominal area and help you cut down unwanted fat around your belly. It improves digestion and relieves you of constipation.

How to Do:

  • Let your belly touch the ground.
  • Your hands should then rest near your torso with palms open.
  • When you bend your knees, exhale and also ensure that your heels are nearly touching your rear.
  • Let your hands grip your ankles. E
  • Ensure that there is sufficient space between your hips and knees.
  • When you inhale, lift your knees from your buttocks. You will also have to lift your thighs away from the floor.
  • Shoulder blades will need to be pressed against the back while you look forward
  • Continue breathing
  • The position should be maintained for 20 seconds before you exhale.
  • Lie still for a few seconds.

Reduces Fat From: Abdominal Area, Thighs

7.Boat Pose – Naukasana

yoga boat pose

This best Yoga asana for belly weight loss gets its name from the boat (Nauka in Sanskrit) like pose. While performing this Asana, the contraction in abdominal muscles massages the internal organs and activates them. This helps in improving the digestion, along with reduction of constipation, bloating, acidity etc. Also, the Asana speeds up burning of stubborn fat around the stomach and give you a slimmer waistline.

How to Do:

  • Straighten your legs and place hands behind your back with fingers in the direction of your feet.
  • Lift through the breast bone and lean back slowly.
  • Stretch the front of the torso.
  • Bend your knees as you exhale. Lift feet off the floor, positioning your thighs in the 45-degree angle.
  • Stretch your arms beside your legs.
  • Maintain the position for 20 seconds.

Reduces Fat From: Abdomen, Hips, Thighs


8.Trikonasana – Triangle

woman triangle pose

This asana resembles a triangle, and that is from where it receives its name, Trikona, which means triangle in Sanskrit. Unlike other asanas, this asana requires you to keep your eyes open in order to be able to maintain balance. This is one of the simple yoga exercises for weight loss which stimulates your digestive system and reduces the fat around your belly. The lateral movement in this asana can effectively slim down your waistline and strengthen your core muscles.

How to Do:

  • Stand with feet apart
  • Turn the left foot slightly towards the right. The right foot should be turned to 90 degrees. Keep thighs firm.
  • Extend torso over the right leg, while bending from the hip.
  • Place the right hand on the floor near the right foot.
  • Stretch hands toward the ceiling
  • Turn head to the left
  • Maintain the pose for 30 seconds.

Reduces Fat From: Abdominal Region

9.Sarvangasana – Shoulder Stand Yoga

woman yoga pose

This asana is also known as the queen or the mother of all asanas. The literal translation of this Sanskrit name means all limbs, but is called shoulder stand as the whole body weight is rested on the shoulders. Practising this asana can improve your digestion ability and boost the body metabolic rate. It even reduces fat deposits around your neck and shoulders to give them a toned look.

How to Do:

  • Use blankets to give you support.
  • Head should be on the floor and shoulders supported by the blanket.
  • Place arms beside body and bend knees
  • Arms should be thrust towards the floor before you start pushing your feet away from the floor.
  • Continue lifting knees.
  • Stretch arms, bend elbows and bring them together.
  • Open your palms and place them at the back. Your torso should be perpendicular to the floor.
  • When you inhale your bent knees should be lifted towards the ceiling and straightened.
  • If you can, lift your upper spine from the floor. You will be able to see your chest from this angle.
  • Maintain the position for about 30 seconds.

Reduces Fat From: Upper body like Shoulders, Chest, Neck


10.Vasisthasana – Side Plank Pose

yoga side plank pose

This best asana for weight loss offers many long-term benefits for effective weight management. By balancing the entire weight of the body on one arm, the stress points in the body get under pressure. This helps in burning excess calories and unwanted fat deposits from the abdominal region and arms.

How to Do:

  • Lie on the right side of your body.
  • Legs should be over each other.
  • Stretch right arm while elevating the body to ensure support.
  • Stretch left arm to the ceiling.
  • Lift head up to ensure you can see your left thumb.
  • Maintain the position for 10 seconds.

Reduces Fat From: Arms, Abdomen


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