Home » Health & Wellness » Yoga

The Best Weight Loss Yoga Program (25 Challenging Yoga Poses To Try)

By  | 

Yoga for weight loss is the new mantra and talk of the town. Yoga is an ancient and one of the most effective ways of losing weight. The best part of practising yoga for weight loss regularly is that it looks after not only your physical well-being but also uplifts you mentally and spiritually. Weight loss is just a by-product, which happens naturally by practising yoga regularly. The better part is the internal healing that comes free with yoga. The specific mudras in yoga given by our ancestors involve deeper science behind them, which work towards the targeted results. In this article, we bring to you 25 basic as well as advanced poses of yoga for weight loss.


If you have worries and concerns with your weight and want to reduce it easier and much faster, then yoga would be the ideal choice for you. There are many simple yoga at home for weight loss, that aid in losing weight much faster. The benefits of doing yoga poses are many such as:

  1. It is quite light and easier on the joints, and also, the probabilities of having injuries are minimal.
  2. Further, one is advised to take guidance from a professional trainer, and you could perform these asanas or postures from the comfort of your home.

Yoga Poses For Losing Weight

Top 25 Yoga Exercises For Weight Loss:

How to lose weight in 10 days? Do you believe we tell you it is possible through yoga? Performing yoga is very easy, and all that it requires is comfortable clothing and a yoga mat. 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.

Yoga Poses For Losing Weight

1. Baddha Konasana Yoga Pose (Butterfly Pose Yoga):

Butterfly Pose to Lose Weight

This is a morning yoga for weight loss asana for those looking to lose weight and shape up the lower body. 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. It is one of the best yoga for weight loss at home.

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.


  • This yoga asana is best suited to work on your inner thighs.
  • The asana helps to strengthen the spine, knees, and lower back.
  • It tones the muscles at the groins.
  • Women who have menstrual discomfort can benefit from this yoga
  • It also aids in improving digestion.


  • 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.

2. Halasana Yoga Pose (Plow Pose Yoga For Weight Loss):

Plow Pose Yoga For Weight Loss

The name of this yoga pose is derived from the Sanskrit word ‘Hal’ which means plough. The shape of the asana resembles the plough and hence it is also known as plow pose. The plow pose is one of the finishing poses of yoga asana and must form a part of your yoga to lose weight fast schedule.

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.


  • People who have bad posture and sit for long hours can benefit from this pose.
  • The asana helps to tone the muscles of the buttocks.
  • It strengthens the thighs and the shoulders.
  • It stimulates the function of many organs in the body like thyroid glands, lungs, and abdominal organs.
  • Therefore, the blood is circulated evenly throughout the body, regulates hormone levels, and improves digestion.
  • It improves metabolism and helps in weight loss.
  • It is an excellent pose for diabetic patients as it normalizes insulin production and thus blood sugar levels.
  • Also, It reduces stress and fatigue
  • It aids in curing headaches, insomnia, sinusitis, infertility, backaches, etc.


  • 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.
  • High blood pressure or asthma patients should support them with suitable props.

3. Bridge Pose Yoga to Lose Weight (SetuBandhasana Yoga):

Bridge Pose Yoga to Lose Weight

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 SetuBandhasana 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. This one of the best asanas in yoga for quick 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.


  • This asana helps to relax the mind by relieving stress trapped in the back.
  • It improves digestion reduces menstrual discomfort and stretches the spine.
  • Blood pressure is also controlled by performing this asana.
  • Practising this asana can reduce the thyroid problems as lungs are opened up.
  • It also aids in controlling high blood pressure, asthma, insomnia, sinusitis, and osteoporosis.
  • Regular practise of this asana can improve the blood circulation and thereby improve the glow on the skin.


  • You must avoid doing this pose if you have had a history of neck injury or back injury.
  • Pregnant women can do this asana, but they must do it under expert guidance and that too not in the full capacity.

[See More: Yoga Hand Mudras To Lose Weight]

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

Ardha Matsyendrasana Pose To Lose Weight Loss

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. The asana aims to increase the capacity of your lungs so that the lungs can hold more oxygen. If you are looking to achieve weight loss through yoga, then this asana should not be missed.

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.


  • It helps to stimulate the digestive system and helps to burn fat in your body.
  • The asana aids in stretching the spine and also tones the thighs and abdominal muscles.
  • This asana relieves stiffness in the back and also helps to cure minor slipped disc.
  • This asana massages and stimulates the pancreas and thereby helps the ones suffering from diabetes.
  • It opens up the chest and increases the supply of oxygen throughout the body.
  • It can provide great relief to the ones suffering from urinary tract infection.


  • 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.

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

Chair Pose Yoga For Weight Loss

The other names of this asana are 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. Therefore, it requires concentration and focuses on these muscles that are used to perform this yoga asana to remove excess fat from the body. This is one of the best yoga poses for weight loss.

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.


  • This asana gives the spine, chest, hips a good stretch.
  • The lower back muscles are strengthened in this asana.
  • This asana gives the abdominal organs a good massage.
  • The immune system of the body is strengthened to a great extent.


  • This asana must not be performed by those who have a knee injury or back injury.
  • This asana should essentially be done on an empty stomach.
  • Remember to 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.

6. Bhekasana Yoga (Frog Pose Yoga):

Bhekasana Yoga For Weight Loss

Bhekasana is also known as the frog pose. Doing this yoga helps lose weight easily. Here is how we can do bhekasana and the various benefits of doing this asana.

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


  • Not only does this asana help you lose weight, but it will also give you good gait.
  • It helps stretch the abdomen and chest.
  • It also helps in stimulating the abdominal organs while improving posture.


  • Yoga for weight loss is effective. However, 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.

[See More: Pilates Exercises For Weight Loss]

7. Dhanurasana Yoga Pose (Bow Pose Yoga Asana for Weight Loss):

Bow Pose Yoga Asana for Weight Loss

The name Dhanurasana is derived from the Sanskrit word Dhanur which means a bow. The bow pose is not easy. However, it comes with its own set of benefits. Here is how one can do this asana.

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.


  • It helps stretch the chest and abdomen, while also improving posture and stimulating the neck and abdomen.
  • It strengthens the back muscles and stimulates the reproductive organs.
  • The legs and arms muscles are toned, and flexibility of the back improves.
  • It is a great stress buster.


  • 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 the hernia.

8. Shalabhasana Yoga for Losing Weight (Locust Pose):

Shalabhasana Yoga for Losing Weight

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.

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.


  • This asana helps you not only lose belly fat, but at the same time also strengthens your shoulders, belly, and chest.
  • It stimulates the abdominal organs, while also relieving stress and improving posture.
  • It regulates the metabolism and thereby aids in losing weight.
  • This asana also brings acid-base balance in our body.


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

9. Boat Pose (Naukasana Yoga Posture for Weight Loss):

Naukasana Yoga Posture for Weight Loss

The asana helps strengthen the hip and abdomen and stimulates the intestines and kidneys. It will relieve stress. Also, this is one of the most simple yoga for weight loss. Here is how yoga helps to lose weight by doing boat pose.

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 stress and mental frustration. It helps to gain overall peace.
  • The asana helps and aids in overall weight loss.
  • The yoga also further induces flexibility near the hip and abdomen area.

Caution: Avoid performing the asana if you are going through periods or suffer from heart ailments and asthma.

[See More: Home Remedies For Weight Loss]

10. Pawanmuktasana Pose for Lose Weight (Wind-Releasing Pose):

Pawanmuktasana Pose for Lose Weight

As this pose helps you release gases from your body, it is also known as the wind relieving pose. This asana is easy to do and forms part of weight loss yoga for beginners. Here is how you can perform the same.

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.


  • This asana will help reduce abdomen fat for both men and women, thereby improving digestion.
  • This asana aids in removing constipation by releasing the trapped gases.
  • It is amongst the less difficult yoga asanas for weight loss, which has a great result.
  • It further aids and helps in stretching the back and the neck.
  • The stress trapped in the lower back is removed, and blood circulation in the hip area is improved.


  • 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.

11. Ushtrasana for Weight Loss (Camel Pose):

Ushtrasana for Weight Loss

This pose is usually done to counter the naukasana pose. The backward stretch in this pose helps in strengthening the abdominal muscles. It is one of the best yoga asanas for weight loss.

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


  • The back and core muscles are strengthened.
  • Improves posture
  • Aids in treating fatigue, back pain, and menstrual discomfort.


  • 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.

12. Bhujangasana Yoga to Lose Weight (Cobra Pose):

Bhujangasana Yoga to Lose Weight

The name Bhujangasana is originated from the Sanskrit word Bhujang that means a cobra. According to ancient texts, this pose helps increase body heat and heals ailments. It also relieves stress. This should definitely form a part of your daily yoga for weight loss.

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.


  • This asana tones the abdomen
  • It improves the flexibility greatly for the body and strengthens the back and the shoulder muscles.
  • It reduces fatigue and stress from the body.


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

[See More: Surya Namaskar For Weight Loss]

13. Padahastasana Yoga Pose for Weight Loss:

Padahastasana Yoga Pose for Weight Loss

The name of this asana means touching the legs with hands. This asana will help improve digestive health while also reducing heartbeat and relieve mental and physical exhaustion. It is one of the best yoga positions for weight loss.

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.


  • The pose tones the abdominal muscles and improves the digestive system.
  • It strengthens the wrists and relieves physical, as well as mental exhaustion.


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

14. Trikonasana (Triangle Yoga Pose for Weight Loss):

Triangle Yoga Pose for Weight Loss

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.

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.


  • This asana will help you lose weight while also improving digestion and relieving stress and backache.
  • It strengthens your knees, ankles, arms, chest, and legs.
  • And it infuses both physical as well as mental stability in the person.
  • It acts as a therapy for people suffering from flat feet, osteoporosis, infertility, and neck pain.
  • Further, this also helps in relieving stress and anxiety.


  • 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.

15. Paschimottanasana Yoga (Seated Forward Bend) For Weight Loss:

Paschimottanasana Yoga For Weight Loss

Which yoga for weight loss overall manner? This yoga is one of the basic poses of the hatha yoga and aids in stimulating the center of your solar plexus. If you suffer from fatigue, this asana could infuse new-found energy in you. Weight loss yoga has far-reaching benefits, and if you are wondering how to lose weight with yoga, give it a try!

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.


  • It relieves stress from the body.
  • It helps in regulating the menstrual cycles.
  • This asana increases appetite while also reducing obesity.
  • It improves digestion and helps in reducing fat from the abdomen.


  • If you have a history of back problems, 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.

[See More: Crunches For Weight Loss]

16. Shirshasana (Headstand) Yoga Exercise For Weight Loss:

Yoga Exercise For Weight Loss

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.

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.


  • This asana helps tone the abdomen while also improving digestion.
  • The pose, when practised regularly, will help strengthen the legs, arms, and spine.
  • It calms the mind and relieves stress. It can even cure mild depression.
  • This asana can also cure infertility, sinusitis, and asthma.


  • 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.

17. Sarvangasana (Shoulder Stand Yoga Pose for Weight Loss):

Shoulder Stand Yoga Pose for Weight Loss

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.

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.


  • This asana helps stimulate the thyroid gland and abdomen. This is good yoga for thyroid and weight loss asana.
  • It will also benefit and work on the digestive system and regulates metabolism.
  • It helps boost energy.
  • The pose, when performed correctly, tones the buttocks and legs.
  • It calms the brain, relieves the stress, and even cures mild depression.
  • Fatigue and insomnia can be reduced by practising this asana on a regular basis.


  • 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.

18. Warrior Pose (Virabhadrasana Yoga Exercise to Lose Weight):

Virabhadrasana Yoga Exercise to Lose Weight

When you perform this asana, you stand to benefit quite a bit. It is an asana that commemorates the exploits of a mythical warrior.

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.


  • It helps to remove fat from the belly while allowing the lungs and chest to stretch.
  • Your back muscles, ankles, and calves will also be strengthened.
  • It boosts the stamina and stabilises balance in the body.
  • This asana can ease out frozen shoulders.
  • This asana relaxes the mind and the body and creates peace, courage, and a sense of auspiciousness.


  • 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 high blood pressure and heart problems, stay away from this asana.
  • People with shoulder and neck problems need to stay away too.

[See More: Bikram Yoga For Weight Loss]

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

Utthita Hasta Padangusthasana For Weight Loss

This is the advanced pose of the Padangusthaasana. When you perform this yoga asana for weight loss, it will improve the balance. It will also strengthen your legs, the back of your legs and ankles. This asana should form a part of your yoga weight loss plan.

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.


  • It relaxes the brain and relieves stress, anxiety and even mild depression.
  • The kidney and the liver get activated while the calves and hamstrings get a good stretch in this posture.
  • The digestive system, along with the other reproductive system, gets stimulated.
  • Menopause and menstrual disorders can be cured by practising this asana on a regular basis.

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

20. Garudasana Eagle Pose for Weight Loss:

Garudasana Eagle Pose for Weight Loss

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 asana, when performed, helps improve concentration and provides you with a sense of balance. This is one of the best and slightly challenging yoga postures for weight loss. Try out this simple yoga poses for weight loss effectively.

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.


  • This posture strengthens ankles, calves, shoulders, and upper back.
  • It improves focus and also the ability to balance.
  • It makes legs, back and hips more flexible.
  • This asana works as a stress buster.


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

21. Vasisthasana (Side Plank Pose) for Beginners:

Vasisthasana For Weight Loss

This yoga asana, when performed, will ensure long-lasting weight loss benefits. It helps individuals lose weight around the stomach, legs, and arms. It will also help improve balance and is definitely one of the best yoga for weight loss at home.

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.


  • It strengthens the legs, abdomen and arms and wrist.
  • Even the calves get a good stretch.
  • The sense of balancing is improved greatly in this asana.


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

[See More: Homeopathy Medicines For Weight Loss]

22. Ardha Chandrasana (Half Moon Pose):

Ardha Chandrasana For Weight Loss

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. When you perform this particular asana, your abdomen, thigh, buttocks, and spine will be strengthened. It is one of the easy yoga for weight loss, and this is how you can do this asana.

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.


  • It also improves balance and digestion.
  • If you are a workaholic, this pose will help relieve stress.
  • This asana strengthens the calves, hamstrings, chest, spine, and shoulders.
  • It provides a considerable relief of pain in the legs and helps regulate menstrual disorders.


  • 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.

23. Tittibhasana (Firefly Pose) Yoga Pose:

Tittibhasana For Weight Loss

This is an advanced pose that mimics a firefly in flight. It is a difficult pose which can be mastered only slowly. Performing this asana will ensure you lose weight and get a toned stomach.

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.


  • It helps shape the torso.
  • And it also helps strengthen wrists and arms.
  • It improves your overall balance.
  • Your belly gets toned, and thus, digestion is improved.


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

24. Adho Mukha Svanasana (Downward Facing Dog Pose):

Adho Mukha Svanasana to Lose Weight

The name Adho Mukha Svanasana is derived from the Sanskrit words Adho meaning downward, mukho meaning face and svana means dog. The pose looks like a downward-facing dog. It is one of the basic yoga for weight loss.

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.


  • The asana helps improve digestion while also giving your energy level a boost.
  • It gets rid of back pain, fatigue and relieves stress.
  • This pose strengthens the abdominal muscles.
  • It calms the mind and reduces anxiety.


  • 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.

25. Pranayama Yoga for Weight Loss for Beginners:

Pranayama Yoga for Weight Loss

This breathing exercise involves controlling your breath. 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 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.

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

Yoga asanas or yoga exercises are not the easiest to perform. Therefore, it is important to choose postures that are most suitable for your body. These yoga asanas, when performed correctly, will help you lose the extra pounds of weight in your body.

Some Additional Yoga Tips for Weight Loss

These are effective yoga poses to lose weight in a week. Here are further yoga tips for weight loss along with the benefits of yoga aiding for weight loss

  • First of all, decide your ideal weight according to your height and jot down your weight loss goal.
  • Avoid oily and fatty foods, along with yoga exercises.
  • Keep yourself hydrated and avoid sodas, tea, and coffee.
  • Chew your food properly and avoid eating food very fast.
  • Make an exercise schedule and practice exercising in the morning as far as possible.
  • Avoid eating under stress.
  • Avoid sugary and starchy food.
  • Include weight training, along with your yoga schedule. This will give a faster and toned result.

Those above mentioned are some of the best yoga exercises for weight loss. These asanas will not only help you lose weight but will also strengthen your body and heal it from within. Various other issues such as fatigue, stress, joint pain, and other illness, which are gifts of being overweight can also be resolved easily by regularly practising yoga. So, begin your journey of staying fit and healthy by regularly practising yoga. Also, share this with your friends and relatives whom you feel are in need of these asanas and help them stay healthy. Try these out if you are wondering how to lose weight by yoga in 1 month.

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 aasan 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.

1 Comment

  1. ravali

    August 18, 2015 at 8:38 am

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