Weight Loss

9 Asanas to Help You Lose Weight

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A five-thousand-year-old transcription by the Indus valley civilization on fragile palm leaves has paved the way in which to an progressive weight reduction remedy. Yoga was talked about within the Indian assortment of Vedic Sanskrit hymns, the Rigveda.

Researchers have traced yoga to over a thousand years in the past, and its wealthy historical past is split into intervals of innovation, apply, and growth.

Yoga was refined and developed by the Rishis and Brahmans who documented their coaching within the Upanishads. This apply was later developed over a number of years to what now’s practiced as Yoga.

The self-discipline has 5 fundamental ideas:

  • Train
  • Weight-reduction plan
  • Respiratory
  • Leisure
  • Meditation

Is Yoga Poses Good for Weight Loss?

The event of yoga has benefited many individuals in shedding pounds in a wholesome means. Yoga for weight reduction is a debatable subject. Many individuals imagine that Yoga alone doesn’t promote weight reduction. Yoga, when mixed with wholesome consuming, has confirmed useful because it helps to shed some pounds together with retaining your thoughts and physique wholesome. Yoga will increase your mindfulness and the way you relate to your physique. You’ll begin searching for out meals that’s wholesome as a substitute of binging on meals that may improve your fats accumulation.

Shedding weight has two vital features, wholesome consuming, and train. Yoga poses for weight reduction demand these features.

Yoga isn’t just about just a few poses that strengthen you. It has extra advantages to supply, akin to:

  • Elevated flexibility
  • Improved respiration
  • Improved power and vitality
  • Balanced metabolism
  • Improved athletic well being
  • Elevated muscle tone
  • Improved cardio well being
  • Weight discount
  • Stress administration

Stress can have a devastating impact in your physique and thoughts. It might probably reveal itself within the type of ache, nervousness, insomnia, and the shortcoming to pay attention. Most instances, stress is the primary reason behind weight achieve. Yoga can assist you deal with stress.

Bodily advantages of Yoga, mixed with stress administration, assist an individual to shed some pounds and preserve good bodily and psychological well being.

Yoga Asanas for Weight Loss

Yoga doesn’t at all times lead to weight reduction instantly as these poses are easy. These Yoga poses focus totally on constructing physique flexibility, enhancing focus, and constructing your muscle tone. As soon as your physique will get used to those asanas, you’ll start to apply Yoga asanas for weight reduction.

A few of the Yoga asanas and yoga ideas for weight reduction are as given beneath.

1. Chaturanga Dandasana – Plank Pose

Chaturanga dandasana is the easiest way to strengthen your core. So simple as it appears to be like, its advantages are immense.

It is just when you find yourself within the pose that you simply begin to really feel its depth in your stomach muscular tissues.

2. Virabhadrasana – Warrior Pose

Firming your thighs and shoulders, in addition to enhancing your focus has grow to be extra accessible and attention-grabbing with the Warrior II pose. The extra you maintain that pose, the higher the outcomes you achieve. With just some minutes of Virabhadrasana, you’ll get tighter quads.

Virabhadrasana for weight loss

Warrior III pose is made to enhance your steadiness together with firming your again finish, legs, and arms. It additionally helps to tone your tummy and provide you with a flat stomach should you contract your stomach muscular tissues whilst you maintain the place.

3. Trikonasana – Triangle pose

The trikonasana helps to enhance digestion in addition to cut back the fats deposited within the stomach & waist. It stimulates and improves blood circulation in your complete physique. The lateral movement of this asana helps you burn extra fats from the waist and construct extra muscular tissues within the thighs and hamstrings.

Although this pose doesn’t make your muscular tissues shake as others do, it does provide the profit that different asanas do. It additionally improves steadiness & focus.


4. Adho Mukha Svanasana – Downward Canine pose

Adho Mukha Svanasana tones your entire physique with a bit further consideration to particular muscular tissues.

It helps to strengthen your arms, thighs, hamstring and again. Holding this pose and concentrating in your respiration engages your muscular tissues and tones them, in addition to improves your focus and blood circulation.

Adho Mukha Svanasana helps with weight loss

5. Sarvangasana – Shoulder Stand Pose

Sarvangasana comes with a number of advantages, from growing your energy to enhancing digestion. However it’s recognized for enhancing metabolism and balancing thyroid ranges.


Sarvangasana or the shoulder stand strengthens the higher physique, stomach muscular tissues, and legs, improves the respiratory system, and improves sleep.

6. Sethu Bandha Sarvangasana – Bridge pose

Yet one more asana with a number of advantages is the Sethu Bandha Sarvangasana or Bridge pose. It’s wonderful for glutes, thyroid in addition to weight reduction.

Sethu Bandha Sarvangasana

The Bridge pose improves muscle tone, digestion, regulates hormones, and improves thyroid ranges. It additionally strengthens your again muscular tissues and reduces again ache.

7. Parivrtta Utkatasana – Twisted Chair pose

The Parivrtta Utkatasana can also be referred to as the Yoga’s model of the squat. However you should know that it is a bit more intense and tones the stomach muscular tissues, works the quads and glutes.

The asana additionally improves the lymph system and the digestive system. It’s a good way to shed some pounds.

Parivrtta Utkatasana

8. Dhanurasana – Bow Pose

Are you on the lookout for the easiest way to lose that stomach fats? Dhanurasana helps therapeutic massage the stomach organs, improves digestion, and strengthens the thighs, chest, and again. It stretches your entire physique, strengthens and tones your muscular tissues with improved blood circulation.

Dhanurasana helps one lose weight

9. Surya Namaskara – Solar Salutation Pose

The Surya Namaskara or Solar Salutation does greater than heat up the muscular tissues and get the blood flowing. It stretches and tones a lot of the main muscular tissues, trims the waist, tones the arms, stimulates the digestive system, and balances the metabolism.

Surya Namaskar is a complete package deal of fine well being and the easiest way to shed some pounds.

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Energy Yoga Poses for Weight Loss

There’s at all times a debate about whether or not yoga is right for weight reduction. Yoga tones your physique and helps you lose that further fats. However the story is completely different for Energy Yoga. It’s a vigorous type of yoga that rejuvenates your thoughts and physique.

It’s extra like a cardiovascular exercise. Energy Yoga helps promote weight reduction and preserve a wholesome physique and a stress-free life. It additionally enhances stamina, flexibility, and psychological focus.

Energy Yoga is a contemporary type of Yoga that has its roots in Ashtanga Yoga. The asanas construct inner warmth and improve your stamina, making you sturdy, versatile, and freed from stress. It’s a strength-building type of train that gives a exercise in your entire physique.

Energy Yoga poses offers you the advantage of Yoga and extra, together with:

  • Helps burn energy, a bit greater than yoga for novices
  • It boosts your metabolism
  • It boosts your basic well-being
  • Helpful to construct energy, stamina, flexibility, and tone your physique.
  • It helps improve your focus
  • It helps you chill out as rigidity and stress are significantly lowered.
Power yoga for weight loss

Probably the most dependable type of Energy Yoga begins with Surya Namaskara or Solar Salutation. You possibly can carry out the Surya Namaskara as a warm-up earlier than you begin your Energy Yoga exercise session, or Surya Namaskara in itself could be performed as Energy Yoga.

Surya Namaskara has immense advantages because it concentrates on all of the core muscular tissues of your physique.

One of the best Energy Yoga poses for weight reduction embody the next:

  • Pawanmuktasana or the Wind releasing pose aid you drop these further fats from the abdomen and the abdomen area.
  • Trikonasana or the Intense facet stretch pose helps to scale back the fats from the perimeters. It raises your heartbeat and burns energy.
  • Dhanurasana or the Bow pose helps you drop the surplus fats from the legs and arms. It is extremely useful to tone your physique.
  • Garudasana or the Eagle pose is an ideal weight reduction alternative for many who need thinner thighs, legs, arms, and palms.
  • Eka Pada Adho Mukha Svanasana or One-legged downward going through dog- when mixed with respiration, helps you tone your arms, palms, legs, thighs, and your stomach muscular tissues.
  • Bhujangasana or the Cobra pose is a superb alternative if you wish to solidify your buttocks and to tone your stomach muscular tissues.
  • Navasana or the boat pose is the best Energy Yoga pose for weight reduction. It concentrates all the key muscular tissues of your physique.
  • Savasana or Corpse pose is an important pose to finish your Energy Yoga exercise session. Savasana helps your muscular tissues chill out and prevents muscle harm.

There are a number of different Energy Yoga asanas which might be essential for weight reduction such because the Uttanpadasana or the Raised toes pose, Veerbhadrasana, the warrior pose, Ardha Chandrasana or the Half-moon pose, Paschimottasana or the Seated ahead bend amongst others. Energy Yoga is taken into account an acceptable intervention for weight reduction and to stop weight problems.


Yoga, an Indian type of thoughts and physique rejuvenation, has important advantages for all, from people who find themselves overweight and wish to shed weight to individuals who wish to chill out.

It’s an age-old remedy for a well-toned and wholesome physique and a stress-free thoughts. Yoga not solely aids in weight reduction but additionally promotes a balanced bodily and psychological wellbeing.

Ceaselessly Requested Questions (FAQs)

Q. How a lot weight are you able to lose by doing Yoga?

The quantity of weight one loses by doing Yoga varies from person-to-person and will depend on their quite a lot of components together with their flexibility.

Q. Are you able to lose stomach fats with yoga?

Sure, you’ll be able to lose stomach fats with the assistance of yoga. Fundamental stretches and completely different asanas (like Surya Namaskar) can assist you lose stomach fats. That mentioned, it’s not really useful that you simply intention for spot discount in any case.

Q. What is healthier for weight reduction – yoga or gymnasium?

Each yoga and health have their very own benefits. Yoga entails extra stretching and leisure, whereas health offers with the contraction of muscular tissues. There isn’t a means of claiming one works higher than the opposite for weight reduction. It will depend on every particular person’s personal physique sort and their decisions.

Q. Is energy yoga efficient for weight reduction?

Sure, it’s efficient for weight reduction. Nonetheless, Hatha yoga is really useful since it’s higher in the long run. Individuals with medical circumstances mustn’t favor doing energy yoga, except below supervision

Q. Are you able to shed some pounds by doing yoga?

A. Sure, there are a number of intense asanas that can aid you shed some pounds. Plank Pose, Warrior Pose and Downward canine pose are some which might be very efficient. 

Q. Will 20 minutes of yoga assist shed some pounds? 

A. Sure, a 20-minute yoga session will aid you shed some pounds. For greatest outcomes, embody a calorie deficit weight-reduction plan in your each day routine. 

Q. What’s the greatest time for yoga?

A. Yoga is a exercise that may be practised any time of the day. Individuals do it within the morning to start the day with power and even within the night to chill out one’s thoughts and physique. 

Q. What number of energy do yoga burn in half-hour?

A. Calorie burning in Yoga will depend on the way you carry out the postures & for the way lengthy you maintain them. Often, it’s urged to not concentrate on calorie burn in yoga as it really works in a extra holistic means. Nonetheless, if tracked, an influence yoga session of 30 minutes can burn approx. 100-115 energy. 

Q. Is 25 minutes of yoga a day sufficient?

A. Sure, a 25-day yoga session is nice for enhancing and energizing your physique and thoughts. An intense 25 min yoga session may also aid you shed some pounds. 

Q. Is yoga higher than the gymnasium?

A. Although each are equally efficient, Yoga and Health club are fairly completely different in nature. Yoga is strengthening your physique and thoughts concurrently. The gymnasium is extra about together with bodily train in your life-style. Additionally, it’s about desire. 

Q. How can I shed some pounds in yoga in 10 days?

A. Weight reduction is a gradual course of. Although it differs from individual to individual, one can presumably see inch loss inside 10 days. Surya Namaskar, Pranayama, Bridge asanas can assist to tone the physique and aid you shed some weight if carried out commonly.   

Q. Which yoga is greatest for weight reduction in 7 days?

A. Centered respiration, Pranayama, Surya Namaskars and numerous Asanas when performed commonly for 7 days with good alignment can assist see the distinction in thoughts & physique. 

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