Yoga for Weight Loss: 10 Yoga Asana That Actually Work

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Yoga for weight loss

Yoga for weight loss, is not regarded as a result-oriented way to lose weight by many people. However, this is far from the truth and we need more education and awareness on the subject to overcome this myth.

Is Yoga Poses Good for Weight Loss?

Yoga for weight loss, contrary to common perception, may help you burn a lot of calories and lose significant weight.  But it is important to select the appropriate yoga asanas and practice them correctly. Although yoga is more recognized with improving flexibility and calming the mind, but Yoga for weight loss also a very effective tool to shed extra kilos and get a toned body.

How Yoga Helps with Weight Loss with Being Mindful

Benefits of Yoga for weight loss extend much further than calorie burning. It also enhances body’s focus, awareness and mindfulness. We all have food cravings from snacking on chips while watching favourite web series to midnight ice cream treat, such eating behaviors hampers all our efforts towards maintaining weight.  Yoga for weight loss boosts our mindfulness, that can help decrease our tendency to binge eating, stress & emotional eating, which in turn assist in weight management by helping us make healthier food choices.

How Often Should You Do Yoga to Lose Weight?

Yoga for weight loss gives effective result if it’s been practice for 3-5 times a week for 45-60 mins/ session. If you are a beginner, it is suggested that you start slow with time duration and frequency that your body is comfortable with slowly progress ahead. If you have any medical conditions, please consult your doctor first before taking up Yoga for weight loss.

Can You Lose Belly Fat with Yoga?

Yes, it’s possible. As we learned above that Yoga for weight loss gives holistic health benefits like enhancing mindfulness and lowering stress.  When we are stressed body releases the hormone cortisol which influences fat accumulation.  Hence Yoga for weight loss not only can help you to lose weight but also burn that stubborn fat by reducing stress levels.

What Is Better for Weight Loss – Yoga or Gym?

There are different school of thoughts on what is more effective. While both hold its importance and benefits, it will not be fair to pick one. It all comes down to individuals. No two individuals are same. They have varying needs and their body reacts differently to various approaches. The best solution is to know your capacity and then select a right approach.

10 Yoga Asana for Weight Loss

Now that you have learned benefits of Yoga for weight loss, here are 10 asanas that you can practice for effective weight loss:


navasana pose for weight loss

Also known as boat pose. This asana is a full-body workout that stretches your core and strengthens your muscles. It’s a must have in your yoga for weight loss routine and can be easily performed.  Sit up straight with your legs outstretched on the ground. Lift your legs and stretch your arms horizontal to the floor now. The body should be in the shape of a V. Stay in this position for 15-20 secs.

Setu Bandha Sarvangasana:

sarvangasana pose for weight loss

Also known as bridge pose. This asana improves digestion, lowers blood pressure, works on thyroid and aids weight reduction. Lie down on your back, knees bent. Lift your hips up with support of your feet by pressing it into the floor. To elevate your chest, push your shoulders and arms towards the ground.


utkatasana pose for weight loss

Also known as chair pose. This asana is excellent for leg and lower body strength. This asana effectively works on hips, thighs, glutes and abdominal area.  Straighten your legs and lift your arms straight over your head. Bend your legs such that your thighs are parallel to the ground. Try to remain in this posture for 15-20 secs.


bhujangasana pose for weight loss

Also know as cobra pose.  This asana is excellent for stretching and body weight balance. Lie flat on your tummy and interlock your legs. Extend your hands outward and place them right under yhe shoulders with palms facing down. Inhale deeply and lift your body. Hold the posture for 15-20 seconds.


Virabhadrasana pose for weight loss

Also known as Warrior I pose.  The legs, shoulders, and arms are all strengthened in this asana. It helps to revitalize and balance the entire body. To start with, stand tall with your legs close, then extend your legs out, bend your front leg’s knee, while maintaining the other leg parallel to the ground. Now, looking sideways, rotate the top part of your body. Raise your hand in the shape of a wing. Try for 15-20 secs.

Adho mukha svanasana:

adho mukha svanasana pose for weight loss

Also known as Downward facing dog pose.  Back, Thighs, Glutes, and Arms, are all strengthened in this asana. Begin by putting your hands and knees at a distance of a few feet. Lift your knees off the ground and press your heels down to try straightening your legs. Use palm to apply pressure. Try for 10-15secs.


trikonasana pose for weight loss

Also known as Triangle pose. This asana promotes blood circulation and aids in the burning of fat around the waist and abdomen. Place your feet 2 feet apart and stand up straight on the floor.  Set your right foot ahead after bending down and turning your left leg slightly to the right. Stretch your left hand towards the floor and your right in the direction of the ceiling. Hold the position for 20-30 seconds.


dhanurasana pose for weight loss

Also known as bow pose. Dhanurasana is one of the most effective Yoga for weight loss asana. This asana tones your belly and back while strengthening your core and abdominal region. It also improves your posture and stretches your entire body. Stay face down, bend your knees, and grab your ankle with your hands while maintaining your knees hip-width spread. While clutching your ankle, lift your torso and thighs off the ground. Hold the posture for at least 20 seconds.


phalakasana pose for weight loss

Also know as plank pose. Phalakasana is an excellent core-strengthening asana with immense fat loss benefits.  To execute a plank, start in a push-up posture and elevate your body off the mat using the force of your hands, wrists, and elbows. Relax your neck by looking down.


Suryanamaskar yoga for weight loss

Also known as sun salutation poses. When it comes to fat loss, Suryanmaskar is among one of the poupular Yoga for weight loss asana. Suryanamaskar is a combination of 12 movements and is considered to be a complete body exercise as it covers major points.

  • Stand upright on your feet
  • Take a deep breath in and lift your arms upwards
  • Bend forward and breathe out
  • Extend your legs back into plank position.
  • Keep it in for 5 full breaths.
  • After that, bend your knees and lay your bottom body on the floor.
  • Stretch your feet while maintaining your hands beneath your shoulders.
  • Slide into the cobra stance by inhaling halfway.
  • Exhale and move to a downward dog facing posture.
  • Keep it in for 5 breaths.
  • Exhale and bounce up on your feet and bend.
  • Take a deep breath in and raise your arms to your sides.
  • Take a deep breath out and let it out slowly.

How Qua Nutrition Help You in Weight Loss

When it comes to losing weight or burn fat, one gets maximum result when they combine diet along with Yoga for weight loss. Remember its 70% diet and 30% exercise.

It’s not about consuming less, but about eating the right foods in the proper amounts to lose weight and keep it off. It’s a big difference between losing weight and losing weight in a healthy way. Learning how to lose weight while eating properly and avoiding nutritional deficiencies is essential for maintaining excellent health and even maintaining weight loss.

What you need is a personalised dietary plan along with the tiny steps you’re already doing to reduce weight. The team of qualified nutritionists at Qua Nutrition will work with you to create a nutrition plan and supplement strategy that is tailored to your body chemistry and metabolism. Good luck in getting rid of that abdominal fat.

For a customized weight loss diet plan connect with us on +91-9743430000 or visit us:

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