Fitness > Yoga For Weight Loss – The Most Scientific Way To Stay Fit & Healthy
21st Jun 2022
Yoga for Weight Loss

Yoga For Weight Loss – The Most Scientific Way To Stay Fit & Healthy

The seeds of the scientific practice of yoga were sown in India by the holy sage Patanjali in 400 C.E. (Common Era or Christian Era). Over the centuries, this scientific practice has spread across the globe, and almost everyone who is health-conscious has embraced Yoga. Common folk, celebrities, politicians, and sports personalities have become aware of yoga’s many benefits to the mind, body, and spirit.


What Is Yoga?

Yoga is a subtle science that looks at bringing harmony between the body and mind and between man and nature. Derived from the Sanskrit root ‘Yuj’, Yoga means ‘to join’ or ‘to unite. Yoga is not just the art of improving your overall well-being but a discipline that gives you a mental, physical and spiritual balance of living life without suffering.

Is yoga good for weight loss? Yes, yoga has been extremely effective for those struggling with obesity. Practising yoga for weight loss is the safest treatment which furnishes the human body with indescribable benefits.


10 Types of Yoga Poses for Weight Loss

There are specific yoga postures for healing distinct ailments, e.g., losing belly fat, reducing flab from thighs and upper arms, and healing sciatica pain, among numerous others. Interestingly, there are ten types of yoga poses for weight loss.

Caution: Yoga asanas for weight loss should be practiced under the guidance and teachings of a yoga practitioner.

Given below are the ten types of yoga exercises for weight loss:

1. Phalankasana (Plank posture) – This posture enhances the strength of your back, thighs, core, abs, buttocks, and shoulders.

Plank Pose (Phalankasana)


2. Dhanurasana (Bow posture) – You will feel your posture becoming better, and your overall strength, especially in the chest, hips, back arms, and legs, will increase.

Bow Pose (Dhanurasana)


3. Trikonasana (Triangle posture) – It is an excellent posture that offers you relief from backache. It also stimulates blood circulation across your entire body and helps you get rid of fat around the waist and your belly.

Triangle Pose (Trikonasana)


4. Setu Bandha Sarvangasana (Bridge posture) – Practising this posture impacts the thyroid gland. It also strengthens the spine, shoulder, thighs, back, and glutes and helps in the functioning of the digestive system. It makes you less hyper and calmer.

Bridge Pose (Setu Bandha Sarvangasana)


5. Adho Mukha Svanasana (downward-facing dog posture) – This posture energises your hamstrings, back, glutes and arms. It tones your entire body well.

Downward-Facing Dog Pose (Adho Mukha Svanasana)


6. Utkatasana (Chair posture) – This posture helps make your legs stronger and enhances your lower body muscles.

Chair Pose (Utkatasana)


7. Virabhadrasana (Warrior I posture) – Stand strong like a warrior with this posture as it improves the strength of your legs, arms, and shoulders.


8. Nauka asana (Boat posture) – This is very effective in burning the fat from your belly. It also strengthens your calf muscles.

Boat Pose (Nauka asana)


9. Uttanasana (Standing, forward-bending posture) – You will feel the impact of this posture on the muscles of your abdomen. It aids in proper digestion and also impacts your hamstrings.

Standing-Forward Bending Pose (Uttanasana)


10. Urdhva Mukha Shvanasana (Upward facing dog pose) – helps firm your abdominal muscles and hips and strengthens your arms and thighs.

Upward-Facing Dog Pose (Urdhva Mukha Shvanasana)

These postures serve as the best yoga asanas for weight loss and a flat stomach. You can practice any yoga poses for weight loss at home with initial assistance from a personal tutor or through online guidance.


Calorie Burning Yoga Poses

Every active form of yoga can be instrumental in helping you lose weight. Power yoga poses for weight loss have become a go-to form of yoga for many individuals who want to lose weight. It involves an extended duration of each posture, which helps you shed extra kilos. However, one must be consistent with this practice to maintain a healthy physique.

Below are the best yoga poses for weight loss that help burn calories are:

  • Surya namaskar – Translated as paying respects to the Sun and includes 12 different postures. It is considered a wonderful morning yoga for weight loss.
  • Halasana (Plow posture) – This body-strengthening asana helps in reducing belly fat, positively impacts the thyroid gland, and improves your overall metabolism.
  • Dhanurasana (Bow posture) – Enhances the strength of your chest muscles. Your posture will improve, and your overall strength, especially in the chest, hips, back arms, and legs, will increase.
  • Virabhadrasana (Warrior I posture) – This standing posture strengthens your shoulders and limbs and tones your belly.
  • Purvottanasana (Upward or reverse plank posture) – helps you burn calories from your inner thigh muscles, legs, shoulders, and arms. It improves your core strength. One session of this can help you burn at least 200 calories. It is one of the most speedy weight loss yoga for beginners.


The best yoga for weight loss involves a fine combination of the following postures, which include:

  • Bhujangasana – Cobra posture
  • Dhanurasana – Bow posture
  • Kumbhakasana – Plank posture
  • Naukasana – Boat posture
  • Ustraasana – Camel posture
  • Eka pada Adha Mukha svanasana – One-legged downward-facing dog pose

You can refer to online information on yoga for weight loss with pictures which will give you an insight into the finer nuances of various postures.


Surya Namaskar (Sun Salutation)

Surya Namaskar is the Sanskrit name for Sun Salutation. It is one of the most simple and effective yoga postures which furnishes your body with immense benefits. As the name suggests, this posture is paying respects to the Sun, which replenishes our lives with energy. It serves as an effective daily yoga for weight loss.

Some of the benefits of the Sun Salutation include the following:

  • Boosts your energy levels
  • Makes you mentally aware
  • Enhances the flexibility of the various parts of the body
  • Helps stimulate the nervous system
  • Increases strength of muscles
  • Improves your endurance levels
  • Boosts your immunity

Though sunrise is the most appropriate time for this practice, one can also practise it during the day, evening or even before retiring to bed. Women can practise this yoga during periods of weight loss unless they are experiencing a heavy flow.


Chaturanga Dandasana (Low Plank)

The yoga posture uses four limbs to their optimal capacity. You lower your body to the extent that your elbows align with your shoulders. In case you feel a little pressure, you can lower the knees. It strengthens your wrists and helps tone the abdomen and other organs.


Virabhadrasana (Warrior I posture)

The Virabhadra asana gets its name from the ancient warrior Virabhadra. Stand in the posture lunging with one leg forwards and arms raised straight above the head. It boosts your energy levels and stimulates blood circulation. You can practice its various postures in one session every morning, holding each pose for at least five seconds.


Utkatasana (Chair Pose)

It loosely means the awkward chair pose. The pose is more like a mid-way squat where your knees are bent, incline your upper body at a certain angle with your heads held parallel above your head and your palms facing each other. It strengthens your thighs, legs, upper body, arms, and knees. You can maintain this posture for about sixty seconds and straighten it up.


Dhanurasana (Bow Posture)

Dhanurasana can help reduce all the fatigue from your body. This posture effectively reduces stress levels, feelings of anxiety, and even the mildest depression. Easily translated as the ‘bow pose’ in English, this asana comes with almost 33 variations. You can start with the main posture and hold it for at least 12-15 seconds aligning your breath with the pose. A daily practice of this asana tones the entire region of your abdomen and your back and makes your spine more flexible.


Adho Mukha Svanasana (Downward-Facing Dog Posture)

Most yoga practitioners continuously practise this asana as part of their regular yoga asana routine. It helps to increase the flow of blood to your brain, strengthens your limbs, relieves you of lower backache, reduces anxiety levels, and protects you from carpal tunnel syndrome. You can practice at least 2-3 times a day.


Vrikshasana (Tree Pose)

Vrikshasana is the standing posture that tests the strength of your legs and arms. It helps you maintain balance, reinforces your limbs with energy and helps you focus while keeping you aware of your breath. It is known to provide relief to individuals who have sciatica. The posture should be maintained at least for 2 minutes and balanced with each leg for a minute.



The benefits of yoga for weight loss are innumerable and immeasurable. Since time immemorial, yoga has proved to be fruitful and effective to whoever practices it with sincerity. Once you start practising yoga asanas, you have a sense of oneness with all, and you find yourself free of all negativity. Practice traditional yoga with concentration, awareness, willingness and passion.



Can you lose weight by doing yoga every day?

It is possible if you are consistent in your yoga practice.


How many months does it take to lose weight through yoga?

You will experience weight loss after 3-4 months of yoga practice.


Is yoga good for weight loss?

Practicing regular yoga for weight loss and maintaining a healthy diet will surely help.


Which is the best way to lose fat? Is it subliminal messaging, exercise, yoga or massaging?

There isn’t much scientific evidence to prove the impact of subliminal messaging. Exercising is good, but only if one balances it with the right food intake and maintains the same. Massaging is a relaxant that helps stimulate blood circulation and relieves you of tense muscles and thoughts. Yoga is organised, a gradual process, and has proved to be highly beneficial to several individuals worldwide.


What is the diet, lifestyle and yoga in Swasthyam?

Swasthyam involves reducing the dependency on external medication. It encompasses a healthy and nutritious diet taken in the right quantity. You should accompany yoga or any amount of moderate physical fitness exercises.


Can we do only one yoga for weight loss and be fit?

One can stay fit by practising a combination of these yoga asanas, which a yoga practitioner can prescribe after understanding your problem.


I do not want to lose my fat, but I want to lose weight. How is this possible through yoga?

If you practice yoga regularly, it will tone your entire body and also bring about a positive impact on your metabolism. It will help you lose weight.


I am 5 feet 3 inches in height, and I weigh 60kg. Which is the best activity for me to lose weight? Is it jogging, walking or yoga?

It depends on your flexibility and ability to pursue any one or all activities. You have to be consistent in whatever you practice. If you find yourself adept at jogging, regular exercise of a fixed duration in the morning or evening or even twice a day will help you lose weight fast. Walking is effective because you do it at a certain pace. Yoga poses for weight loss are very effective as they are systematic and enable you to focus. Whatever you do, it has to follow the prescribed and consistent guidelines.


Yoga or resistance band? Which workout is better for weight loss?

Resistance bands have proved to eliminate excess fat from your belly. It also strengthens your muscles, helps maintain balance, and increases your body flexibility. Yoga is a gradual process, and if you practise it with dedication and consistency, you will see positive results within a time frame of 3-4 months.


Water yoga vs normal yoga – which is a better exercise for weight loss?

Water yoga involves performing asanas in water. It helps relieve people suffering from muscle strains and injuries, and the natural buoyancy of water has a relaxing effect on the muscles. Individuals who do not have such problems are advised to do normal yoga.


How can I lose weight by yoga asana after surgery?

It is advisable to follow a healthy food routine, increase your capacity to perform physical activities, and slowly start with the weight loss yoga poses for beginners. Once you find yourself in the pre-surgery energy phase, you can actively create your yoga sessions. You are sure to lose weight.