Top 8 Yoga Asanas for Weight Loss

Top 8 Yoga Asanas for Weight Loss

In today’s era, everyone wants to achieve a fit and healthy body, but maintaining a healthy weight can be a challenging task for many individuals. While there are several methods to shed extra pounds and maintain a balanced lifestyle, yoga is a holistic approach to achieving a healthy weight and realizing the dream of a fit body.

The practice of certain yoga asanas not only helps reduce body fat but also improves overall well-being. Now, we will introduce you to some effective yoga asanas that can aid in quick weight loss with daily practice.

These yoga asanas will enhance flexibility, boost metabolism, and build core strength and stamina.

Importance of Yoga in busy lifestyle

In this busy lifestyle, it is very difficult to keep yourself away from illness. The daily practice of yoga is the most effective and natural way to keep yourself healthy. Yoga serves multiple benefits for your overall health and gives you the feeling of relaxation. Daily practicing of yoga in between busy schedules, during tea breaks, water breaks, and lunch breaks for one to two minutes, can play a vital role in maintaining good mind and body health.

Yoga will help reduce stress, increase energy levels, improve focus and concentration, enhance flexibility, promote strength, and maintain a healthy weight. Take a few minutes’ in your busy lifestyle for yoga to keep yourself healthy.

Bow Pose (Dhanurasana)

This is a highly effective weight-loss asana to practice at home. Bow Pose improves flexibility, digestion, gastrointestinal health, and strengthens the back and abdominal muscles. It aids in curing constipation and obesity while enhancing blood circulation.

The strength and stamina required for this yoga asana help burn calories rapidly, reducing weight. Practicing this pose regularly at home contributes to overall health, preventing problems in later years.

 How to do:

Step 1. Lie on your stomach with legs spread at a hip-width distance.

Step 2. Bend your knees and bring your heels toward your buttocks.

Step 3. Reach your arms back and pull your ankles up, forming an arch.

Step 4. Inhale, lift your chest and thighs off the ground, maintaining the posture and breathing normally.

 Plank Pose (Phalakasana)

The plank pose is an excellent yoga pose that strengthens the core and activates multiple muscles. This one yoga asana for weight loss offers various benefits, including strengthening the core, shoulders, back, arms, legs, buttocks, thighs, and abs.

Incorporating this isometric exercise into your daily routine helps boost metabolism and burn calories without using weight loss supplements. Regular practice improves posture, abdominal muscles, and overall sustainability.

How to do:

Step 1. Lie down on the floor with hands under the shoulders.

Step 2. Extend your legs and engage your core.

Step 3. Stay in the same position for at least one minute.

Sun Salutation (Surya Namaskar)

Practicing 7 sets of Surya Namaskar daily burns about 98 calories. This is the best yoga asana for weight loss, warms up muscles, improves blood flow, and is a sequence of 12 yoga postures toning the entire body. Surya Namaskar engages different muscles, trims the waist, tones the arms, and increases the heart rate.

Daily practice not only aids weight loss but also reduces stress and promotes mental well-being. Morning is the best time for Surya Namaskar, serving as an easy and convenient exercise for weight loss.

How to do:

(Surya Namaskar is a combination of 12 asanas, each with a different way of execution.)

Bridge Pose (Setu Bandhasarvangasana)

Bridge pose is an effective yoga asana for weight loss, offering multiple benefits by engaging various muscle groups and promoting overall body strength. It works to reduce health problems causing weight gain, such as thyroid issues, hypertension, and menopause symptoms.

This pose strengthens the back, neck, chest, legs, and core muscles. Additionally, it promotes thyroid gland function, boosts metabolism, reduces stress, regulates hormones, increases energy levels, and tones the lower body.

How to do:

Step 1. Lie on your back.

Step 2. Bend your knees with hands alongside your body.

Step 3. Lift your hips toward the ceiling and hold for 30 seconds.

Triangle Pose (Trikonasana)

Trikonasan, or triangle, is a yoga asan that is beneficial for weight loss in several ways. This pose will help you activate multiple muscles, strengthen thighs, promote overall strength and flexibility, improve blood circulation in the entire body, and also help relieve backaches. This twisting motion yoga asana for weight loss helps to reduce accumulated fat in the belly and overall body by boosting metabolism, burning calories, reducing bloating, and contributing to a healthier digestive system.

This pose also helps to strengthen the muscles in the legs and hips, which can improve posture and encourage a more upright stance, which can make you look thinner and support overall sustainability. This yoga asana also helps to reduce anxiety and stress, which can be causes of weight gain. Individuals can easily practice this triangle yoga for weight loss at home.

How to do:

Step 1. Stand with feet apart, turning your right foot forward.

Step 2. Stretch your left hand towards the floor and your right hand towards the ceiling.

Step 3. Maintain the pose for 20 to 30 seconds, breathing deeply.

Downward-facing Dog Pose (Adho Mukha Svanasana)

 Downward-facing Dog Pose can be a helpful yoga asana for achieving a toned body and supporting weight loss. This pose strengthens glutes, thighs, arms, shapes legs, and stretches hamstrings, spine, shoulders, and calves.

It is a best yoga asana for weight loss. If incorporated into your daily routine or practiced several times a week, visible weight reduction can be observed in just one month. Holding this pose and concentrating on breathing tones and sculpts the body while improving blood circulation.

How to do:

Step 1. Start by placing your palms on the floor.

Step 2. Lift your hips toward the ceiling, straightening your legs and arms.

Step 3. Press your palms and heels towards the floor, creating a V shape.

 Boat Pose (Naukasana)

 If you want to improve metabolism, blood circulation, tone abdominal muscles, aid digestion, strengthen the core, enhance balance and concentration, and reduce stubborn belly fat without weight loss supplements, the boat pose is the perfect solution. Regular practice not only reduces body fat but also improves awareness and mindfulness.

 How to do:

Step 1. Sit on the ground and straighten your legs.

Step 2. Lift your legs and upper body.

Step 3. Extend your arms parallel to the ground, forming a V shape.

Warrior I Pose (Virabhadrasana)

Warrior Pose 1 is the best yoga for upper-body workouts. This dynamic pose boosts metabolism, burns more calories, engages various muscle groups, and contributes to more effective weight loss. It strengthens the arms, shoulders, legs, and core while promoting overall body strength.

Daily practice of this yoga for weight loss at home in the morning helps maintain a healthy weight. It may also improve digestion, reduce digestive issues, balance hormones, enhance posture, increase flexibility, and reduce stress.

How to do:

Step 1. Stand on the floor and stretch your legs.

Step 2. Keep your back straight and bend your knees.

Step 3. Twist the upper half of your body and raise your hand straight.


These are the top 8 best yoga asanas for weight loss that can help you achieve the body of your dreams. Practicing these yoga poses regularly, along with a balanced diet, can lead to a weight reduction of up to 4 kg in 4 weeks. These yoga poses not only help manage a healthy weight but also address various health issues such as stress, thyroid problems, indigestion, heart problems, kidney disease, low energy, and more.

In contrast to gymming, weight-loss supplements, and powders, may show immediate results but are not effective in the long run and can have harmful side effects on your health.


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