13. Yoga Poses For Weight Loss


Yoga is an ancient practice followed and practiced by many around the globe. It has benefited everyone who has regularly practiced the age-old form of exercise. In today’s fast paced age, people look up to yoga as a perfect exercise for a healthy body and stress-free life.

Yoga is a great way to lose weight if practised regularly using the right form. It is light on the joints and the chances of injury – if done initially under the guidance of a trained professional – are minimal. Moreover you don’t have to waste thousands on that expensive gym membership; yoga can be practised from the comfort of your home. All you need are some comfortable clothes and a yoga mat and you are good to go. 

There are various yoga asanas for weight loss. These include back-bending exercises, standing asanas, sitting asanas and much more.

13. Yoga Poses  For Weight Loss



1. Ardha Matsyendrasana


Sit on the floor with your legs straight out in front of you. Bend your knees, put your feet on the floor and then slide your left foot under your right leg. Lay the outside of the left leg on the floor. Step the right foot over the left leg and stand it on the floor outside your left hip. Pressing right hand against the floor just behind your right buttock, and set your left upper arm on the outside of your right thigh near the knee. The right knee will point directly up at the ceiling. Here, you have to exhale & turn towards the inner side of your right thigh. Remain in this position for about 30 seconds & then release. Try doing this the other way too.

2. Ardha Chandrasana  (Half Moon Pose)


Stand in a straight position. Spread your legs wide apart. Now turn your right foot outside in a 90 degree position. Try to touch your hands, palm to the ground in a straight line with your feet. Now, lift up your left leg and try to stretch it up in the air as much as you can. Do not stretch beyond your capacity. Now lift up your right hand & stretch it up in the air. Remain steady for 30 seconds & release.

3. Dhanurasana  (Bow Pose) 



Close your eyes and breathe for 3-4 times. Bring your head back to rest your chin on the floor. Grasp the ankles with both of your hands. Now lift your hips up and continue breathing steadily and draw your shoulder blades onto your back. Now lift your shoulders and legs. Now you are looking like a bow. Remain in this position for 30 seconds & release. Repeat this pose for 4-5 times daily.

4. Bhujangasana  (Cobra Pose)


In this pose, you have to position yourself into a curved pose which resembles a snake. Sleep on the ground in such a way that your forehead touches the ground. Now place your palms under your shoulders in a manner that it gets tucked close to your body. Stretch your legs in a way that the top of your feet presses down into the mat. Now inhale & slowly press your hands to stretch your arms, sending your chest upwards. This pose looks like a snake & hence it is called the cobra pose or the snake pose.

5. Ustrasana  (Camel Pose) 


Sit on your feet with your knees and calves close together. You need to use some soft cloth under you to prevent pain.  Now come onto your knees and place your hands on your hips. Stretching out the torso, look above. Hold your heels slowly, one hand after the other. Bend backward and stretch out the chest and tummy.  You can feel the weight in your arms. This position is useful to melt the fat in almost all the areas of the body.

6. Garudasana  (Eagle Pose)


Stand straight in Tadasana position. Bend your knees a little. Now try to lift up your left leg and wrap it around your right leg. Do the same with your hands. Now try balancing in this position. Remain steady for 10-15 seconds & release. This asana helps in reducing extra fat in the thighs & your arms.

7. Shalabhasana  (Locust Pose)


Lie on your belly with your hands resting beside your thighs while forehead and chin are on the floor. Now raise your right leg up 10 inches. Keep your leg straight, do not bend your knees. After that, try doing the same with the left leg. This asana strengthens lower back and hip flexors. It also stimulates digestive organs to enable efficient fat processing.

8. Mandukasana  (Frog Pose)


Sit down on the floor in Vajrasana position. Now make fists with both your hands & place them on your stomach in such a way that the joint touches the navel. Press both the fists against your abdomen. Now try to touch the ground with your forehead. Try bending downwards as much as you can. Hold this position for 20 seconds & then release. Practicing this yoga asana daily will help in reducing belly fat.

9. Naukasana  (Boat Pose)


Sit down on a mat, and stretch out your legs. Your knees should be pulled up, thighs should be tight and your toes should be pointed out. Now try to raise your feet of the ground and bring your legs to a 45 degree angle. Inhale while you raise your feet and avoid bending your knees. The spine should be straight and your body should make a V shape. Raise your arms to the shoulder level. This pose will increase your stamina and also cut down tummy fat. It will increase your lower and upper body strength.

10. Try Setubandhasana  (Bridge Pose)


Lie down on your back, bend your knees. Your feet should remain on the ground. Put your hands on the ground, the palms should be straight. Now lift your hips from the ground and balance yourself on your hands and feet. This pose will increase your muscle strength. If you like to add a variation to this pose. Try to lift up one leg in the air for 20 seconds. You should repeat the same with the other leg.

11. Shirshasana


While doing this asana, you have to first sit down on the floor in Vajrasana position. Now place your hands on the ground in such a manner that you will be able to hold your left arm with the right hand & the right arm with the left hand. Now try to place the crown of your head in between your palms. Now try to take your legs slightly upwards. This is known as Ardha Shirshasana. Try balancing it this way. After you successfully learn balancing, then try to move your legs in the upward direction in a straight line with your body. Remain in this position for 30 seconds & release. Always remember, the right way to come out from any asana is the way you enter into it.

 12. Sarvangasana  (Shoulder Stand)


A shoulder stand is another way to invigorate certain systems in the body that can help trigger your weight loss. Just be sure to ease into this pose carefully and not put any strain on the neck. If you are a beginner you can also use the pillows and a wall to assist you, while doing this yoga pose. These inverted poses are really wonderful for the adrenal system and the others areas of the body that can aid in losing weight. Stay in this position for 30 seconds & then release.





13. Trikonasana


Stand straight, separate your feet wide apart. Now turn your right foot out to 90 degrees & left foot out to 15 degrees. Ensure that you body’s weight is balanced equally on both feet. Now bend your body to the right side, downward from the hips. Make sure that you keep your waist straight, thus allowing your left hand to come up in the air and your right hand comes down and touches the ground.  Try to keep both the arms in a straight line. Repeat on the other side. Trikonasana stretches the sides of your body. It tones your arms & thighs. It also improves the flexibility of your body.
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