If you are planning to lose weight, you should not skip doing physical exercise. While workouts at the gym may help you lose some fat quickly, practising Yoga for weight loss can give you a strong and agile body and a positive mindset.

In this article, we shall learn about the many Yoga poses for weight loss and detailed information on the benefits and steps to perform them at home. Performing them regularly, along with a healthy diet and lifestyle changes, is sure to help you meet your health goals. So, if you are ready to bring about a positive impact on your life, it’s time to take the Yoga route!

Can Yoga Help You Lose Weight?

Yoga is a holistic program that combines physical postures (asanas), breathing techniques (Pranayama) and hand postures (mudras), relaxation and mediation to achieve complete physical and mental well-being.

A 2016 study suggests that Yoga can be an effective tool in promoting weight loss by reducing stress eating, suppressing hunger cravings and increasing awareness on mindful eating and improving the ability to deal with negative emotions (1). Subjects who practiced a Yoga weight loss plan found it easy to lose weight and sustain the numbers in the long run, compared to their previous attempts.

Also, practicing certain forms of Yoga like the Power Yoga or Vinyasa Yoga help in faster calorie burning due to the constant moving of the body. This can prove to be beneficial in losing weight and belly fat. By reducing stress and promoting quality sleep, Yoga works like a wonderful weight management technique for both men and women!

How Long Does It Take To See Results From Yoga For Weight Loss?

Most people who practice Yoga regularly can notice a visible difference in their weight within two weeks. However, these results vary from person to person and depend on a number of factors like present BMI, age, diet and lifestyle, gender, medical conditions, the kind of Yoga and the amount of time performed. Also, you must not aim to lose weight overnight. It must be a gradual process, and you must target to achieve long term results.

How Much Weight Loss Can You Expect From Yoga?

According to a study done by Harvard Medical School, a 30-minute workout of a simple form of Yoga like Hatha Yoga can help a 125 pound person burn 120 calories, 155 pound person burn 149 calories and a 185 pound person burns 178 calories respectively (2). This indicates that calorie-burning with Yoga is proportional to body weight, and by creating a calorie deficit in the body (eating less number of calories and burning more calories), you can speed up the weight loss results.

What Are The Best Types Of Yoga For Weight Loss?

There are different forms of yoga for weight management and weight loss. These are physically very demanding and help you burn a lot of calories in one session compared to basic Yoga asanas. Here are some of the best types of Yoga programs to shed a few pounds:

  • Hatha Yoga
  • Power Yoga
  • Bikram Yoga
  • Vinyasa Yoga
  • Ashtanga Yoga
  • Iyengar Yoga
  • Baba Ram Dev Yoga

25 Simple Yoga Asanas for Weight Loss in Beginners with Benefits and Steps:

  1. Lower Body Yoga Poses For Weight Loss
  2. Upper Body Yoga Poses For Weight Loss

How to lose weight with Yoga? This article tells it all! Here are some of the best yoga asanas with pictures for both women and men that you could do at your home for weight loss. We tell you proper yoga steps for weight loss as well.

Lower Body Yoga Poses For Weight Loss

Listed below are some of the best Yoga asanas for reducing weight in the lower portion of the body. Practicing them regularly can help you achieved toned thighs and hips. Read along to know the benefits of each and the steps to perform:

1. Sethubandhasana or 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


  • You must avoid doing this pose if you have had a history of neck injury or back injury.
  • Pregnant women must refrain from doing this Asana, but they must, then expert guidance is a must.

2. Utkatasana Yoga Pose (Chair Pose Yoga For Weight Loss):

This is one of the easy Yoga asanas for weight loss, also known by the names of Chair Pose, Lightning Bolt Pose, Fierce Pose or Wild Pose. In Bikram Yoga, it is also known as Awkward Pose. This Asana focuses on strengthening the core muscles, thighs, and tones the buttocks by melting excess fat from the areas (3). Therefore, it requires concentration and focuses on these muscles that are used to perform this yoga asana to remove excess fat.

How to Do:

  • Stand on the yoga mat with your palms folded (Namaste).
  • Raise your hands above your head and bend at your knee so that your thighs are parallel to the floor.
  • Stay in this position as long as you can taking deep breaths and then return to the original position.

Reduces Fat From: Hips, Thighs and Buttocks


  • This Asana must not be performed by those who have a knee injury or back injury.
  • Perform this Asana on an empty stomach.
  • Avoid this Asana if you are suffering from insomnia, low blood pressure, headaches, arthritis, etc.
  • Be careful to stay in this pose or lower only until your body can retain its natural lumbar curve.

3. Shalabhasana (Locust Pose):

Shalabhasana derives its name from the Sanskrit word which means locust. Here is how you can do this Asana and also the various benefits of doing it. This best Asana for reducing weight works by boosting your metabolism and improving digestion. Along with helping you lose belly fat, it also strengthens your shoulders, belly, and chest muscles. This Asana also helps in relieving stress and improving posture.

How to Do:

  • Lie on belly with arms rested beside. The forehead should rest on the floor and palms open.
  • Turn big toes towards each other. Keep your buttock firm.
  • While exhaling, lift your head, legs, arms and upper torso from the floor.
  • Make firm your heels and legs.
  • Raise your arms to parallel to the floor and stretch through fingertips.
  • Arms towards the ceiling.
  • Look straight while keeping neck and back straight.
  • Maintain the position for 30 seconds before exhaling.

Reduces Fat From: Abdomen (Viscrel Fat)


  • If you are suffering from back or neck injuries or are experiencing headache or migraines, then stay away.
  • Pregnant women should not be performing this Asana at any cost.

4. Paschimottanasana (Seated Forward Bend):

This is one of the best sitting yoga poses for weight loss which aids in stimulating the center of your solar plexus. If you suffer from fatigue, this Asana could infuse new-found energy in you. It stretches the entire body and helps in reducing fat from the abdomen. By improving digestion, it reduces the symptoms of flatulence and constipation. It helps in creating mindful eating by alleviating stress and depression.

How to Do:

  • Straighten legs while you sit on the floor.
  • Draw groin in
  • Elongate front torso and bend forward from the hip. Stretch until you hold your feet with hands. You can use a strap to hold your feet.
  • Maintain the position for close to a minute.

Reduces Fat From: Abdominal Area


  • If you have a history of back problems like slipped disc or surgeries, consult a professional before you perform this yoga asana.
  • Even if you are suffering from asthma or diarrhea, then you must choose to stay away from this Asana.
  • If you have had a slipped disc or any abdominal surgery recently, then avoid doing this Asana.

5. Warrior Pose (Virabhadrasana):

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


  • If you have any spinal cord problem or have just recovered from a chronic illness, then you must consult your doctor before practising this Asana.
  • If you have shoulder or neck problems, high blood pressure and heart related issues, stay away from this Asana.

Read: Yoga Hand Mudras To Lose Weight

6. Baddha Konasana (Butterfly Pose):

This is a simple Yoga for weight loss for beginners. It is also known as the cobbler pose or the Butterfly Pose as it opens the hips by joining of the feet and the up and down movement of the thighs resemble that of a butterfly fluttering its wings. This yoga asana is best suited to remove fat from your inner thighs and tone the muscles in the area. It also helps to strengthen the spine, knees, and lower back.

How to Do:

  • Sit on your mat with legs stretched out in front of you.
  • Now, sit erect with your spine straight and legs bent at your knees, with the soles of your feet facing each other.
  • With the help of your hands pull your legs in such that the heels touch each other and they are as close to your pelvic bone as possible.
  • Do not exert yourself while doing this and do only to the extent you are capable of. With more practice, flexibility will improve.

Reduces Fat From: Thighs, Hips


  • This Asana must be avoided if you have injured knees.
  • Have a gap of at least 6 hours between meal and time of doing the Asana as your stomach and bowels need to be empty while you do this Asana.
  • It is best if it could be practised early in the morning, along with other asanas.

7. Ushtrasana (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


  • People with spinal complaints and pregnant women should avoid this Asana.
  • People with heart-related ailments, insomnia, or migraine, should refrain from doing this Asana.

8. Halasana (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


  • Do not perform this Asana, if you suffer from liver disorders, diarrhea, and hypertension or have had a history of a neck injury.
  • Avoid doing this Asana during menstruation cycle or when pregnant.
  • High blood pressure or asthma patients should support them with suitable props.

9. Ardha Chandrasana (Half Moon Pose):

As the name suggests, Ardha Chandrasana means the half-moon pose. The name is derived from the Sanskrit words Ardha means half and Chandra means moon. It is one of the best Yoga poses for belly fat loss, as it helps in stretching the abdominal muscles and shrinking the size of love handles. The Asana also improves digestion and tone your buttock, thigh muscles.

How to Do:

  • Stand with feet apart.
  • Extend right arm and bend torso to the right.
  • Continue until your right-hand touches the floor.
  • While in that position, lift your left leg to form a straight line with the torso.
  • Extend a left hand.
  • Maintain the position for around 30 seconds.

Reduces Fat From: Waistline, Buttocks and Thighs


  • People with neck problems should look in front instead of looking upwards.
  • Refrain from doing this Asana if you are having headache, migraine, low blood pressure, diarrhea, or insomnia.

10. Ardha Matsyendrasana Pose (Half Lord Of The Fishes Pose Yoga):

This Asana derives its meaning from the Sanskrit words Ardha meaning half and Matsyendra meaning Lord of fishes. The other name of this Asana is Vakrasana, which is also one of the 12 asanas that form the basic part of the Hatha Yoga. This sitting yoga pose for weight loss can treat a number of digestive ailments and speed up the fat burning process in the abdomen. The twisting posture also strengthns and tones your hip and thigh muscles.

How to Do:

  • Sit on the ground with your legs stretched in front of you, with feet together and the spine erect.
  • Now bend your left leg and place it next to your right hip.
  • Take your right leg over your left knee and place your left hand’s elbow on the right knee with your hand straight and face the opposite direction. Place your right hand on the ground with the palm facing downward.
  • Hold this position for 20-30 seconds and return to the original.

Reduces Fat From: Abdomen, Hips


  • Those suffering from a back injury must perform this only with the help of a trainer.
  • This Asana should be strictly avoided during menstruation and pregnancy as it entails a strong twist in the abdomen.
  • This Asana can benefit people with minor slipped disc problem, but people with severe back problem or severe slipped disc problem should avoid this Asana.
  • Those with peptic ulcers or hernia must strictly perform this Asana under supervision only.

Read: Pilates Exercises For Weight Loss

11. Dhanurasana (Bow 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. 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


  • Avoid performing this Asana if you suffer from blood pressure, insomnia, and migraine or have suffered an injury to the neck or lower back.
  • This Asana should be avoided if you suffer from hernia or during pregnancy and menstruation.

12. Bhekasana (Frog Pose Yoga):

Bhekasana is also known as the frog pose. It is regarded as a best Yoga for lower body weight loss and involves stretching of the hips and inner thighs. This leads to fat burning in those areas, along with strengthening the spinal column. It also stimulates the abdominal muscles and improve your posture.

How to Do:

  • Lie flat on your stomach
  • Try to grab your feet with your hands even as you bend your knees up
  • When you start inhaling, lift your chest and squeeze your shoulders together
  • Make sure the heels of your feet touch your hip while holding your feet by the toes
  • This position should be held for a minute before going back to your normal position

Reduces Fat From: Hips and Inner Thighs


  • This Asana should be avoided if you suffer from back, shoulder, or neck problems.
  • If you have a migraine or high blood pressure problem, do not perform the Asana.

13. Boat Pose (Naukasana):

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


  • Avoid performing the Asana if you are going through periods or suffer from heart ailments and asthma.

14. Utthita Hasta Padangusthasana (Extended Hand-To-Big-Toe Pose):

This is the advanced pose of the Padangusthaasana. When you perform this yoga asana for weight loss, it will improve the balance. It involves stretching of thighs with your hands, which can strengthen the areas and burn unwanted fat deposits. The asana also cures indigestion, bloating, constipation, acidity and other digestive disorders.

How to Do:

  • Stand straight.
  • Lift knee to the stomach.
  • Put your left arm through the left inner thigh and the open end of your feet.
  • Extend left foot while inhaling.
  • Straighten the knee.
  • Hold the position for close to 20 seconds.
  • Move leg back to the center after you exhale.

Reduces Fat From: Thighs, Hips


  • If you have ankle or lower back injuries, this asana is not meant for you.


Yoga For Upper Body Weight Loss

Let us look into some of the best Yoga poses for Upper Body Loss:

1. Adho Mukha Svanasana (Downward Facing 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


  • Pregnant women and people with high blood pressure should avoid performing this Asana.
  • This Asana should also be avoided in case of carpal tunnel syndrome, high blood pressure, weak eyes, dislocated shoulder, and diarrhea.

Read: Surya Namaskar For Weight Loss

2. Pawanmuktasana (Wind-Releasing Pose):

As this pose helps you release gases from your body, it is also known as the wind relieving pose. It is also considered as the best form of Yoga for fat loss in the belly. While performing the Asana, the toxic gases are released from the abdominal region and the excess fat starts getting dissolved. This can control the symptoms of constipation, bloating and heaviness in your stomach. With regular practise, you can notice a reduced waistline.

How to Do:

  • Lie on your back and keep your legs straight.
  • Lift your legs and bend them near the knees as you inhale.
  • Hold legs with hands and press them against the stomach.
  • Touch your chin with the knees. You may have to lift your head a bit.
  • Maintain the position for 20 seconds.

Reduces Fat From: Abdomen


  • If you have an abdominal injury, stay away from this asana.
  • Pregnant women should refrain too.
  • One may also avoid doing this asana if you are suffering from a heart problem, hyperacidity, hernia, slipped disc or any testicle disorder.

3. Bhujangasana (Cobra Pose):

The name Bhujangasana is originated from the Sanskrit word Bhujang that means a cobra. This is one of the recommended Yoga exercises for weight loss for beginners. The pose involves raising the upper body while keeping the lower body parallel to the ground. This stretches the abdominal muscles and flattens your stomach. It also reduces the feelings of stress and fatigue.

How to Do:

  • Let your forehead touch the ground.
  • Bend elbows and place palms below shoulders.
  • Feet should touch the ground
  • While inhaling, straighten arms and raise the chest. Continue until the upper body curves. Shoulders and buttocks should be firm.
  • Maintain the position for 20 seconds.

Reduces Fat From: Abdomen


  • Those with back injury or carpal tunnel syndrome should refrain from the asana.
  • Pregnant women should avoid this asana in all cases.

4. Padahastasana (Standing Forward Bend):

The name of this asana means touching the legs with hands. This beginner Yoga pose for Weight loss compresses your stomach and help in burning fat accumulated in that area. By stimulating the organs, it also improves digestion and increases your body metabolism. The Asana also regulates your heartbeat and relieves mental and physical exhaustion.

How to Do:

  • Stand with the distance between hip and feet.
  • Bend hips and touch feet with palms.
  • Do not bend legs.
  • Maintain the position for a few seconds.

Reduces Fat From: Abdominal Region


  • Before practising padhastasana, one must try and master the Uttanasana.
  • Individuals with back problems and spinal disorders should refrain.

5. Trikonasana (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


  • People with neck pain and blood pressure should refrain from looking upwards. Instead, look downwards or straight.
  • If you are a heart patient, practice this asana with support of the wall and keeping one hand on the hip.
  • A person having a headache or suffering from diarrhea must avoid this asana.

6. Shirshasana (Headstand):

Shirshasana or headstand pose involves complete inversion of the body and that too with just the support of the forearms. This is also known as the king of all asanas and can be mastered only when your upper body is strong enough to hold the complete bodyweight. The advanced Yoga asana for weight loss improves your digestion and tones your abdominal muscles. It is also very effective in treating constipation and bloating.

How to Do:

  • Use a folded blanket to help support your head and forearms.
  • Kneel down and join your fingers together, with forearms on the floor.
  • The crown of your head should touch the floor.
  • As you inhale, lift your knees off the floor. Move feet close to elbows with heels lifted up.
  • Lift with the support of top part of the thighs, make your shoulder blades firm, and lift your feet from the floor. Both feet should be lifted at the same time.
  • Make sure your tailbone is firm.
  • Push heels to the ceiling.
  • Make firm outer arms and soften fingers. Ensure the weight is evenly balanced.
  • For beginners, maintain the position for 10 seconds.

Reduces Fat From: Abdomen


  • Individuals with heart and blood pressure problems must not perform the pose.
  • If you are suffering from back injuries, neck injury, menstruation or headache, keep away.
  • Pregnant women must refrain
  • This being an advanced pose, one must strictly do under strict supervision.

Read: Crunches For Weight Loss

7. Sarvangasana (Shoulder Stand Yoga):

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


  • If you are suffering from neck, heart, and blood pressure conditions, refrain from performing the pose.-
  • Pregnant women should also not try the pose unless you have mastered this pose before getting pregnant.
  • If you have had a back injury, do not perform the pose.

8. Garudasana (Eagle Pose):

Garuda in Sanskrit means Eagle. As per Indian mythology, Garuda was considered as the king of all birds and also served as a vehicle of Lord Vishnu. This yoga posture for weight loss curbs obesity by reducing hunger pangs and putting a control on the amount of food consumed. This asana also helps improve concentration and provides you with a sense of balance.

How to Do:

  • Stand in a straight posture.
  • Bend knees a little and lift a left foot.
  • Shift the balance to the right foot and bring left thigh over the right one.
  • Take the left foot over the right foot’s calf and then over the right shin.
  • Stretch arms and ensure they are parallel to the floor.
  • Cross arms to ensure the right arm is above the left.
  • Bend elbows and wrap a right arm around the left. Palms should face each other.
  • Raise forearms to ensure they are perpendicular to the floor.
  • Maintain the position for 15 seconds.

Reduces Fat From: Abdomen


  • Individuals with knee injuries must refrain from performing this pose.
  • Pregnant women must perform this pose only after seeking permission from their medical practitioner.

9. Vasisthasana (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


  • People with wrist, elbow, or shoulder problems must stay clear of this asana.

10. Tittibhasana (Firefly Pose):

This is an advanced pose that mimics a firefly in flight. It is a difficult pose that can be mastered only with regular practice. Performing this asana will ensure you lose weight and get a toned stomach. It strengthens the arms and wrists along with burning unwanted fat in the areas.

How to Do:

  • Squat on the floor.
  • Try and place torso between legs.
  • Lift upper arm and shoulder and place beneath the right thigh. Your left hand should be on the outer edge of the left foot.
  • Repeat the motion on the other side.
  • When you lift yourself, place your hands firmly on the floor. Slowly lift your feet. When you inhale, stretch your thighs. Your legs should be parallel to the floor.
  • Stretch arms and widen shoulder blades.
  • Lift head gently.
  • Maintain the position for 15 seconds.

Reduces Fat From: Abdomen


  • People with shoulders, elbows, wrists, and lower back problems must not perform this asana.

Read: Bikram Yoga For Weight Loss

11. Pranayama Yoga for Weight Loss for Beginners:

Pranayama is one of the must-try daily Yoga exercises to lose weight. This breathing exercise involves controlling your breath. By breathing in and out in a synchronized manner, the digestive organs get massaged and start functioning well. Also, Prayanama creates inner awareness and mindfulness of eating. By practicing this, you can learn the joy of slow eating, which is very important for reducing weight.

It can also help with weight loss when followed and practised, regularly. Perform yoga to lose weight and remain happy. Do regular weight loss yoga session with pranayama for better results. Here are yoga images for weight loss.

How to Do:

  • Take a deep breath.
  • Close the right nostril with the thumb of the right hand.
  • Inhale with left nostril and exhale with the same. Alternate the exercise.
  • Inhale slowly as it clears the passage.

Reduces Fat From: Abdomen


  • If you have breathing problems, consult a doctor before performing it.


Some Additional Yoga Tips for Weight Loss

To maximize the benefits of Yoga for weight loss, you must follow these rules:

  • First of all, decide your ideal weight according to your height and jot down your weight loss goal.
  • Decide on an ideal time for Yoga. Morning are considered to be the best time for performing Yoga.
  • Refrain from eating anything atleast one hour before the Yoga session.
  • Maintain a quiet and peaceful environment throughout the practise time.
  • Use a mat or a blanket instead of performing Yoga directly on the floor.

During the Yoga Therapy for Weight Loss, you must:

  • Avoid consuming oily, sugary, starchy and fatty foods
  • Drink the recommended amount of water
  • Avoid sodas, tea, and coffee.
  • Chew your food properly and avoid eating food very fast.
  • Include weight training, along with your yoga schedule. This will give a faster and toned result.

Before we conclude the article, it’s important we tell you that the results of these Yoga asanas vary from person to person. The amount of weight you lose totally depends on your current body weight, lifestyle and commitment levels. So, if you are serious about a positive body transformation, then it’s time to get the Yoga mat rolling!

DISCLAIMER: This article is purely for informational purposes only and does not qualify to diagnose or treat any form of health disorder. Also, Yoga, like any form of exercise, must be done within the limits of your body and it is recommended that you consult an expert in the field before taking up the program. Not all exercises are suitable for everyone and the user must exercise caution while practicing.

Frequently Asked Questions & Answers:

Q1. Which Yoga is Best for Weight Loss?

Ans: Begin your journey of yoga with these easy and effective yoga poses that will help you burn fat, improve your flexibility, and also tone your muscles. The following is the list of some of the best yoga asanas that are best for weight loss:

  • Boat Pose
  • Extended side angle pose
  • Four-limbed side pose
  • Seated forward bend pose
  • Upward plank pose
  • Upward facing dog pose
  • Downward facing dog pose
  • Warrior Pose

Q2. Is Yoga Good for Weight Loss?

Ans: If you are wondering does yoga help lose weight then you should be reading this. Science says that you need to change your energy intake for losing weight. It is true that most of the yoga exercises burn lesser calories as compared to a brisk walk or jogging. Still, the mindfulness, relaxation, and spiritual development that you can experience with yoga are far beyond what you can experience with other forms of exercise. So, yes, yoga is good for weight loss and has added benefit of internal healing and flexibility improvement.

Q3. What Are The Benefits of Yoga for Weight Loss?

Ans: If you are wondering how yoga helps lose weight, the following are some surprising benefits inherent in doing yoga for weight loss:

  • Yoga is very effective in stress management, and thus it can help you check stress eating which is the major cause of weight gain
  • Yoga increases the awareness of a person especially relating to hunger and satisfaction
  • You begin to do mindful eating and stop overeating due to yoga.

Q4. What is Better for Weight Loss, Yoga or Walking?

Ans: Both yoga and walking help you improve the overall fitness of the body by burning excessive fat. Walking is the simplest form of exercise to burn calories, and anyone can practice the same. However, yoga asana for weight loss is a more effective exercise for weight loss besides burning calories; it also increases your flexibility and muscle strength and also tones your body.

Q5. Can Yoga Cure Thyroid Permanently?

Ans: One of the magical benefits of doing yoga is a cure from hypothyroidism. Yes, yoga not only prevents thyroid ailments but also cures the same. With yoga, you can stretch and loosen the neck area where the thyroid gland is essentially located and thus by regularly practising these asanas, and one can definitely improve its functioning.

Q6. Can You Get Toned From Yoga?

Ans: Yoga is one of the greatest forms of exercise that can be done anywhere and does not require any special equipment to practice the same. Yoga enhances the flexibility of the body and also improves the resistance power. Certain poses help in fat burning while others help in muscle strengthening. Both the activities together have a toning effect on the body.

Q7. Is Power Yoga Effective for Weight Loss?

Ans: Power yoga essentially works on the core muscles of the body. It streamlines the muscles and helps in building lean muscles, which are essential for weight loss. Besides, power yoga helps in increasing the metabolism of the body, which ultimately aids in fat burning and weight loss. Thus, power yoga is effective for weight loss.

Q8. What is the Best Weight Loss Diet While Doing Yoga?

Ans: If you want to enjoy the full benefits of doing Yoga for weight loss, then it is recommended a Sattvic diet which includes fresh fruits and vegetables, freshly squeezed fruit juices, legumes, sprouted seeds, whole grains etc. You must strictly avoid processed foods, sour or fermented foods and spicy items.

Q9. What is the Best Time for Practising Yoga for Weight Loss?

Ans: Experts opine that early morning is the best time for Yoga. Performing the sequence of weight loss Yoga asanas for a minimum of 30 minutes in each session can bring in a difference. However, if morning doesn’t suit you, choose a suitable time, preferably with a 2-hour gap between meals.

Q10. I Do Not Notice Any Changes With Yoga For Weight Loss! What Are The Reasons?

Ans: There are a number of reasons why you are unable to get benefited from Yoga. Firstly, you could be doing the asanas incorrectly, which can make your Yoga session ineffective and sometimes worsen the condition. Next, synchronizing your breathing with the asana is very important in Yoga. Other reasons could be your diet, the number of practice hours, current medical condition, your metabolism etc.

Q11. What are the Benefits of Surya Namaskar for Weight Loss?

Ans: Surya Namaskar is a twelve-step sequence of exercises that aims to promote overall fitness and good health. A study also suggests that practicing multiple rounds of Surya Namaskar at a stretch in one session for one month has shown significant weight reduction in obese people (4). Along with weight loss, this sequence also promotes fat burning and improved digestion.

Q12. Yoga vs. Gym: Which is Better for Weight Loss?

Ans: It depends on individual preference! Some people claim that gym workouts help them lose weight fast, while others state that Yoga improves overall health and well being. If you are battling with stress, anxiety disorders and other digestive problems, Yoga may be a wiser choice. However, any exercise, when done in the right way, can give you positive results.

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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.

One comment on "25 Best Yoga Asanas for Weight Loss Fast"

  • ravali

    this is really helpfull. I will try everyday on morning. It’s good for weight loss.

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