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10 Yoga for Weight Loss: Easy Asanas for Losing Weight

Yoga is one of the oldest practices in the world. Its origins date back to 1000 years. Regularly Practicing yoga has both mental and physical benefits. Additionally, it makes for a great workout! Do you want to shed those pesky kilos? Then you’re at the right place! Let’s talk about the best yoga asanas for weight loss. Read this article till the end for in-depth benefits & step by step instruction on yoga poses that you can try to get fitter and leaner! 

Yoga Poses For Weight Loss

Easy Yoga Asanas For Weight Loss

Yoga stretches the body and helps with blood circulation. Furthermore, it can boost your metabolism. It also promotes flexibility and mental wellness. Yoga is also easy to practice. Therefore you can easily include it as a daily habit. It is also a great stressbuster. Thus it is a great way to have a healthier lifestyle! So, let’s look at some best yoga exercises for weight loss

1. Cobra Pose ( Bhujangasana)

The cobra pose resembles a cobra. This wonderful pose is best done by lying down. It is also known as ” Bhujangasana ” in Sanskrit. It is one of the back stretching postures that can boost your metabolism & burn fat.

Cobra Pose ( Bhujangasana)

Steps To Do Cobra Pose: –

  1. Lie down facing the mat. Your feet should be on the floor and palm on their respective sides.
  2. Press on the floor with both hands. Your finger should be in proportion to your shoulder blades.
  3. Now, try to bend your back with your belly facing forward
  4. Hold this position for about 10 seconds.
  5. With each exhalation, push yourself upwards.
  6. Repeat this 10 -15 times.

 Precautions:  This yoga pose is not recommended for pregnant women.

Also Read:- Yoga For PCOS

2. Chair Pose (Utkatasana)

This asana is a standing pose. It has countless health benefits. In Sanskrit, it’s known as “Utkatasana.” It resembles the position of sitting on a chair. To perform this asana properly, you need to squat and keep your body still.

Chair Yoga Pose for Weight Loss

Steps To Do Chair Pose: –

  1. Stand straight and keep your legs together. Keep your arm straight above your head.
  2. Bend both your knees as much as you comfortably can.
  3. Try to hold this posture for 30 seconds
  4. Relax, and repeat this posture 10 – 15 times.

 Precautions:  It is best to avoid performing this asana if you have a leg injury, back issues, or low blood pressure

3. Bridge pose (Setu Bandha Sarvangasana)

If you’re looking for easy yoga asanas for weight loss, then bridge pose is perfect for you. It is a type of back bending yoga poses that is rejuvenating. Furthermore, it is easy to perform and is very effective in weight loss. It can energize your body and make you more flexible.

Bridge pose (Setu Bandha Sarvangasana)

Steps To Do Bridge pose: –

  1. Lay on your back. Bend your knees & place your feet flat on the floor. They should be hip-width apart
  2. Draw your feet towards your hips.
  3. Keep your feet parallel to each other.
  4. Now, try to lift yourself with your stomach facing towards the ceiling.
  5. Your chin & chest should be in the proper position.
  6. Relax, and try to repeat this pose 10 – 15 times.

 Precautions:  Avoid doing bridge poses if you have neck, shoulder, or back injuries.

4. Dog Yoga Pose for Weight Loss (Adho Mukha Svanasana)

This asana is perfect for stretching the whole body. It can help you tone your arms and legs, stomach. Furthermore, it can strengthen your shoulder muscles. It’s a type of forward-bending yoga pose that can improve your health in the long run.

Doge Pose For Weight Loss

Steps To Do Downward Facing Dog Pose: –

  1. Lie flat on your stomach.
  2. Slowly try to lift your upper body with your palms and make a pose akin to a mountain.
  3. Inhale as you are raising your upper body.
  4. Hold this position for 30 seconds.
  5. Exhale and get back to your original position.
  6. Repeat this yoga pose 10 – 15 times.

 Precautions: If you have high blood pressure, try to avoid practicing this asana.

5. Trikonasana (Utthita Trikonasana)

It is one of the foundational yoga poses. Trikonasana is one of the best yoga exercises for weight loss. This yoga pose is perfect for stretching your shoulders and hips muscles. Additionally, it can help reduce the pent-up stress from the body. This yoga pose is ideal for beginners to try.

Trikonasana (Utthita Trikonasana)

Steps To Do Trikonasana:-

  1. Stand straight with your hand above your head.
  2. Now, spread apart your legs.
  3. Stretch down and try to touch your feet with the same hands,
  4. Your other hand should be straight facing the ceiling
  5. Hold this position for 10 seconds.
  6. Switch the position with the other hand and repeat the same process.
  7. Repeat this asana 10 – 15 times.

 Precautions:  Don’t try to overstretch or strain your neck.

Also Read:- Yoga Asanas for Lungs

6. Warrior Pose (Virabhadrasana)

Thi pose is a fantastic way to stretch your whole body. It can help maintain balance and flexibility in the body. But, unfortunately, it can be pretty challenging. Therefore, one should perform this yoga pose under proper guidance. It can help strengthen your back, shoulders, and legs.

Warrior Pose

Steps To Do Warrior Pose:-

  1. Stand straight and keep your feet together.
  2. Stretch your legs apart.
  3. Now, bend one knee forward and keep the other parallel to the floor.
  4. Noe, slowly try to raise your hands over your head.
  5. Hold this pose for 15seconds.
  6. Now, switch to the different knee & repeat the process.
  7. Try to do this 10 -15 times.

Precautions: If you have heart problems, shoulder issues, or high blood pressure, try to avoid performing this asana.

7. The Sun Salutation( Suryanamaskar)

It makes a wonderful cardio workout. Suryanamaskar is a collection of 12 yoga poses that have been designed to give your whole body a great workout. Furthermore, it also has an essential traditional value. The main reason behind these yoga poses is to express gratitude towards the sun. If you are wondering if Surya namaskar for weight loss will yield a good result, then the answer is – Yes! Additionally, there are many versions of this yoga pose, but it’s advised to stick to the one you’re comfortable with and practice it regularly.

The Sun Salutation

Steps To Do Sun Salutation :-

  1. Stand straight on your feet.
  2. Take a deep breath, and lift your arm above your head.
  3. Now bend forwards & exhale.
  4. Now, get into the plank pose.
  5. Hold this position for 10 seconds.
  6. Now, drop down to your knees and place the lower body on the floor.
  7. Extend your legs and keep your hands under your shoulders.
  8. Now, inhale and do the cobra pose.
  9. Next, switch to doing the downward dog facing pose and exhale
  10. Hold this position for 10 seconds.
  11. Now, stand straight on your feet and get back to the original position.
  12. Inhale and then lift your arm above your head.
  13. Exhale and finally relax.
  14. Repeat it 10 – 15 times.

Precautions: Don’t eat or drink anything before or after performing this asana. Moreover, people with back and stomach issues should actively avoid performing this asana.

8. Plank pose (Phalakasana)

The plank pose is perfect for building your core strength and losing belly and arms fat. This yoga pose is also excellent for relieving back pain. Moreover, regular practicing of phalakasana is a great stress buster. It is a good yoga asana to reduce belly fat.

Plank pose

Steps To Do Plank Pose  :-

  1. Get into the push-up position.
  2. Next, with the help of your palms, try to lift your upper body from the floor.
  3. Look downward at the floor and try to relax your neck.
  4. Hold this position for 10 – 15 seconds.
  5. Repeat this yoga pose 10 – 15 times.

Precautions: Avoid putting too much pressure on your wrist and knees.

Also Red:- Yoga For Kids

9. Bow pose (dhanurasana)

Are you looking for effective yoga asanas for weight loss? Then, bow pose is a great way to start. It can strengthen your back and abdominal muscles while giving them a strong toning effect. Therefore, making you lose weight in the long run. Moreover, it can help improve your posture. It is also a great yoga pose to combat painful backaches.

Bow pose

Steps To Do Bow pose:-

  1. Lie on the floor on your belly.
  2. Press your toes to the floor and try to bend your knees.
  3. Now, grab your ankles with your hands.
  4. Inhale and lift your upper body from the floor.
  5. Now, exhale and stretch your back and legs. Keep holding your legs firmly.
  6. Lift your head and gaze ahead.
  7. Stay in this position for 10 seconds.
  8. Try this pose 10 – 15 times.

Precautions: If you have migraine, severe neck issues, and back issues, try to avoid this yoga pose.

10. Boat Pose (Navasana)

Boat pose is a beautiful and easy yoga pose to strengthen your core muscles. In addition, regular practice can boost your metabolism and promotes weight loss. Therefore, incorporating this yoga pose into your daily routine will make you flexible and fitter.

Boat Pose

Steps To Do Boat Pose :-

  1. Sit straight and extend your legs forward.
  2. Bend your knees.
  3. Try to lift both your feet and your upper body. They should be parallel.
  4. Now, raise your hands forward.
  5. Hold this position for about 30 seconds
  6. Relax and get back to the original position.
  7. Repeat this yoga exercise about 10 -15 times to get great results.

Precautions: Avoid practicing this yoga asana if you are pregnant or on your menstrual cycle.


Yoga is an ancient Indian practice that can improve physical, mental, and emotional health. Additionally, this sacred practice involves proper stretching of the whole body. With this purpose in mind, yoga is also effective in healthy weight loss. Some good yoga poses for weight loss are – Bow pose, Suryanamaskar, Trikonasana, etc. All in all, make sure to practice these wonderful yoga poses for a fitter, toned body.

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