The fact that Yoga helps you lose weight needs no special emphasis! With a combination of physical exercises and breathing techniques, Yoga is your key to losing weight and staying healthy. However, many people find it challenging to perform Yoga regularly. Lack of time or inability to find the right teacher often hinders your health goals. The solution? – Ramdev Baba Yoga for Weight Loss!

Unlike the traditional Yoga gurus who just create a schedule and force you to follow it, Ramdev Baba Yoga clearly explains why and how you should do the asana. By learning the benefits and steps clearly, you can easily perform these asanas to feel yourself from the burden of overweight and mental stress.

What is Baba Ramdev Yoga for Weight Loss?:

According to Baba Ramdev, most people fail to get desired results from yoga programs due to insufficient proper understanding of the asanas. Yoga should not be treated as a one-size-fits-all workout! You must know which asana suits your body needs and which doesn’t. Ramdev Baba’s Yoga emphasizes the need to combine breathing exercises with the right physical asanas to treat obesity. The Yoga program must treat digestive disorders, stress, anxiety, hormonal issues etc., to promote weight loss.

Try these 13 Baba Ramdev Yoga Asanas for Weight Loss:

Let us now look into the top Baba Ramdev asanas for weight loss:

1. Bharadvaja’s Twist:

Bharadvaja’s twist is an advanced level Yoga pose for weight loss. Baba Ramdev popularised this asana owing to its amazing benefits for the body. The name comes after the Hindu saint “Bharadvaja” and involves twisting the spinal region. By performing this asana, you can get instant relief from stress and digestive problems. It restores a sense of calmness and even induces good sleep to accelerate the weight loss results.

How to Do?:

  • Spread a yoga mat and sit with your legs straight
  • Place your hands on the sides and the palms fixed firmly on the ground
  • Bend your left leg while placing the foot on the right thigh. The sole must point upwards.
  • Now fold your right leg and push it under your right buttock
  • Place your right hand on the left thigh
  • Twist your body and use your left hand to left foot from behind
  • Maintain the position for a count of 10
  • Slowly release and get back to the original state

How Many Times To Perform?:

  • You can perform this asana once a day with the set comprising of 5-6 repetitions.

2. Pigeon Pose:

Pigeon pose or Kapotasana is a backward bending pose which can burn even the most stubborn fat in your body. This is a difficult Ramdev Baba Yoga for weight loss which requires so amount of basic flexibility and physical training to perform. The asana opens up the chest area to allow better oxygen flow. It also stimulates the digestive system and alleviates constipation. Kapotasana works wonders for those struggling with sluggishness and an inactive body due to excess weight.

How to Do?:

  • You can start the pose by kneeling down and raising your upper body
  • The back of your feet must point upwards
  • Keep your head straight and hold the ankles with your palms
  • Now breathe in and bend your body backwards to touch the ground with your head
  • While moving back, make sure you move your hands to touch the toes
  • Maintain the position for a count of 5-10

How Many Times To Perform?:

  • Once a day, with each set comprising of 2-3 repetitions.

3. Squat Pose:

Squat pose or Malasana is one of the effective Ramdev Baba asanas to lose weight. The asana involves sitting in a squat position with your knees balancing the weight of the body. Malasana promotes weight loss by tapping in the Apana Vayu or the downward flowing energy. It tones the lower half of the body and strengthens the glutes, hamstrings and calf muscles. The asana is also known to help in eliminating wastes and toxins from the body.

How to Do?:

  • Stand straight with your legs spread wide apart
  • Now fold your hands to form an Anjali or Namaste and bring them closer to your chest
  • Slowly bend your knees and sit down without the buttocks touching the ground
  • The thighs must be wider than your torso
  • Place the elbows of your hands on the thighs without disturbing the Anjali pose
  • Maintain the position for a count of 10-15 and breathe normally
  • Get back to your original state

How Many Times To Perform?:

  • Once a day, with each set comprising of 5-6 repetitions.

4. Full Boat Yoga Pose:

Navasana or Full Boat Yoga pose gets its name from the boat like posture. This medium difficulty Yoga pose promotes weight loss by improving digestion and warding off constipation. The pose also helps in the effective burning of abdominal fat to give you a flat and toned tummy. It strengthens your spine, hamstrings and calves. Navasana also improves the functionality of kidneys for the better elimination of wastes.

How to Do?:

  • Spread a yoga mat and sit on it with your knees bent
  • Place your feet flat on the ground
  • Now slowly lift your feet away from the ground and straighten your legs as you move up
  • Spread your toes out
  • Extend your arms and position them parallel to the ground
  • Maintain the position for a count of 10
  • Go back to the original state

How Many Times To Perform?:

  • Twice a day for each session comprising of 5-6 times

5. Low Plank Pose:

Low Plank Pose or Chaturanga Dandasana is an excellent Baba Ramdev Yoga pose for weight loss. Asana is effective in burning excess calories in the body. It also improves your core and functional strength. Low Plank pose also tones ab muscles and strengthens your arms. Along with helping you burn calories efficiently, the pose also tightens your tummy and makes you look fit!

How to Do?:

  • First, get into a plank pose by balancing the weight on toes and palms
  • Place your shoulders slightly ahead of your wrists by pushing the body forward
  • Straighten your spine
  • Breathe in, bend your elbows and push the lower body towards the ground without touching it
  • The space between the shoulder blades must be wide
  • Remain in this position for 10-20 seconds
  • Breathe out and relax

How Many Times To Perform?:

  • You can do it 2-3 times a day

6. Crescent Pose:

Crescent pose, low-lunge pose, or Anjaneyasana is one of the easy and effective Ramdev Baba asanas for weight loss. The name comes from the Hanuman-like pose, who is also called Anjaneya. The standing pose stimulates different muscle groups of your body and stretches them. It also helps you maintain balance and creates a sense of stability. The lungeing pose burns fat in the thighs, hips and lower body.

How to Do?:

  • Stand straight and keep your feet together
  • Lift your hands up
  • Now take your right leg and place it backward.
  • Bend your left knee to a 90 degree and gaze forward.
  • Breathe deeply.

How Many Times To Perform?:

  • Perform this asana for about ten times a day.

Read: What are the Benefits of Sahaja Yoga?

7. Seated Forward Bend Pose:

The seated forward bend pose, also called paschimottanasana, is a great yoga pose for weight loss. The pose offers numerous benefits to our body. The extreme stretch of the upper body massages the abdominal and pelvic muscles and leave them toned. The asana also stimulates better digestion and aids in burning excess fat accumulated around the belly. When practiced regularly, this Baba Ram Dev pose can promote quick weight loss and fat loss.

How to Do?:

  • Sit on your yoga mat and keep your leg straight out in front of you.
  • Breathe in.
  • Now, as you breathe out, bend your whole torso
  • Grab your feet with your palms
  • Maintain that position for a couple of seconds and then relax.
  • Repeat the asana for 10 times to complete one set

How Many Times To Perform?:

  • 2-3 times a day for best results
  • Do it for 3 to 4 minutes without stopping. This helps in Weight Loss by Baba Ramdev.

8. Locust Pose:

Locust Pose or Shalabhasana gets its name from the ‘locust’ like pose. It is an excellent Ramdev Baba asana for losing weight and toning abdominal muscles. The pose works by stimulating the digestive enzymes and speeding up the breakdown process. By straining muscles in the abdomen and thighs, Shalabhasana breaks down fats cells in these areas and improves blood circulation. This weight loss pose is excellent for increasing flexibility and overall strength.

How to Do?:

  • Lie down on the mat first and place your arms behind you.
  • Position them parallel to the ground without touching it.
  • Lift both your legs simultaneously.
  • Hold yourself in that position for 10-15 seconds
  • Relax and repeat 4-6 times

How Many Times To Perform?:

  • Perform it once a day and gradually increase it as you go.

Read: Benefits with Divya Yoga

9. Cat Pose:

Cat pose is also called Marjalasana in Sanskrit and gets the name from the cat-like pose involving the hunching of the upper back. This Cat pose is an excellent weight loss Yoga asana recommended by Baba Ramdev. It offers numerous benefits including, increasing your breathing capacity and alleviates stress from the body. Additionally, it also promotes spinal flexibility and strength. Marjalasana is also a great fat-burning exercise and performing it every day helps in toning the ab muscles.

How to Do?:

  • Sit on the mat in an all-fours position.
  • Spread your fingers out and gaze at the floor.
  • Position your head downward.
  • Now breathe in and out.
  • As you do this, pushup the upper back
  • Now curl your head downwards towards to see your navel
  • Maintain the position for a count of five
  • Repeat the exercise for 6-10 times in each set

How Many Times To Perform?:

  • Perform it twice a day for faster results.

10. Cobra Pose:

Cobra Pose or Bhujangasana is a popular Baba Ramdev weight-loss Yoga asana which gets the name from the “raised hood” position of a cobra. The pose involves stretching the abdominal muscles and stretching them. Cobra pose works wonders for flatting the abdominal region and burning excess fat present in the area. It improves digestion, treats constipation and increases energy flow inside the body.

How to Do?:

  • Lie down on your stomach.
  • Now place both your hands right in front of you.
  • Lift your torso and head as much as possible.
  • Hold the position for a count of 10
  • Relax and go back to the original position

How Many Times To Perform?:

  • You can perform this exercise for2-3 times a day.

Read: Benefits of Kundalini Yoga You Need to Know

11. The Butterfly Pose:

Butterfly pose or Baddhakonasana is a beginner-friendly Baba Ramdev Yoga asana for weight loss. The asana addresses major gut problems like poor digestion, gas, constipation etc., which contribute to obesity. By performing this asana, you can instantly get relief from stomach cramps, heaviness and irregular bowel movements. Butterfly pose also burns excess fat from thighs, legs and abdominal areas.

How to Do?:

  • Sit on the ground with your back straight.
  • Bring your legs forward and lets the soles touch each other to form a diamond shape
  • Hold your feet with your hands
  • Now swing your thighs up and down to mimic a flying bird
  • Perform it for 2-3 minutes at a stretch

How Many Times To Perform?:

  • You can perform this asana once or twice a day, with each session lasting about 2-5 minutes.

12. The Shoulder Stand Pose:

Shoulderstand pose or SalambaSarvangasana is an advanced yoga asana for weight loss. The Baba Ramdev asana increases blood flow to the upper body. By balancing the entire weight on the arms, neck and upper back, the shoulderstand pose tones the muscles in these regions and promote fat loss. The asana also alleviates constipation and flatulence, which increase your risk of gaining weight.

NOTE: People with neck, shoulders, and upper back injuries MUST NOT perform this asana without proper guidance.

How to Do?:

  • Lie down on your back and inhale
  • Exhale and raise your legs high together
  • You can place your hands under the thighs for support
  • Now slowly balance the legs in the air
  • Maintain the position for a count of 10
  • Breathe normally
  • Slowly return to the original position

How Many Times To Perform?:

  • Once with each session not lasting more than 2 minutes. Gradually increase the time as you feel confident.

13. Head Stand Pose:

Headstand pose or Sirsanana is one of the most difficult Yoga asanas prescribed by Baba Ramdev for weight loss. The pose works by improving blood circulation to the head and releasing stress. This is an essential factor for preventing weight gain and promoting weight reduction. The pose also cures insomnia or sleeplessness. It also increases body metabolism and stimulates better functioning of the digestive system.

NOTE: Do not perform this asana if you have injuries in back, neck or head. Also, beginners must not perform this asana without seeking proper guidance from an expert. People with chronic ailments like BP, heart problems and pregnant women must refrain from doing this asana.

How to Do?:

  • If you are a beginner, use a wall for support.
  • First, sit in the Vajrasana pose
  • Now, slowly push your body forward and get into the all-fours position
  • Bend your elbows and clasp your fingers together
  • Place your head between the empty space. Point your thumbs to the ceiling.
  • Raise your hips and balance your weight on the toes
  • Crawl on the ground with your toes and move forward
  • Now, push your hips upwards by applying a little pressure
  • Slowly lift one leg and then the other. Keep your knees bent
  • Once you have the right balance, straighten the legs and point them towards the ceiling
  • Maintain the position for 1-2 minutes initially

How Many Times To Perform?:

  • Once a day! If you experience any discomfort, discontinue the asana immediately.

Those are some of the best Ramdev Baba Yoga Asanas for Weight loss! Remember that you must perform these asanas under the guidance of a trained yoga expert. The results may also vary from person to person and depend on many factors like food, lifestyle, age, genetics, and health conditions.

Read: Baba Ramdev Hair Loss Yoga

Disclaimer: The information written in this article is purely for informational and educational purpose(s) only. Do not treat it as an alternative for the advice of a medical practitioner or a health expert. The reader must consult a physician before performing yoga, as with any physical exercise.


1. How much weight can I lose after performing Baba Ramdev Yoga?

Ans: The answer depends on your current weight and age. If you are an obese individual and following a healthy lifestyle, regular Yoga practice can help you shed around 3-4 kgs a month. However, the results entirely depend on your daily calorie intake, the number of hours spent in practicing Yoga and the quality of sleep.

2. What are the main factors that hinder weight loss goals?

Ans: Many people struggle to lose weight due to a number of factors like ethnicity, age, family history, habits, sleep and diet. People with sedentary lifestyles are less likely to lose weight than those who are physically active. Also, poor metabolism and digestive disorders can also hamper your weight loss goals.

3. What is the best time to do Baba Ramdev Yoga for weight loss?

Ans: There is no ideal time as such to perform Yoga. You must maintain a gap of 2 hours between your meals and Yoga to prevent side effects. Some people prefer to perform in the mornings, while others choose late evenings or nights. As long as you are comfortable with your schedule and can perform Yoga without any disturbance, then the time of the day shouldn’t really matter.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.