Best Yoga Asanas for Weight Loss

Losing weight doesn’t have to mean lean diets, continuous fat-burning cardio, and heavy lifting. These tips may help, but long-term success often involves addressing what’s challenging your body and mind, whether that’s stress, a slow metabolism, poor sleep, emotional eating, or the state of our collective minds. 

Many approaches exist to manage weight, yet few address all of the contributing factors at once, and one of them is yoga. 

The ancient Indian practice “yoga” is derived from the Sanskrit word “yuj”, which means to unite the body, mind, and emotions. It is a holistic mind-body practice that improves many of the causes of weight gain by promoting flexibility and strength. It also works on your body’s inside: the mind as well as the muscular system. 

Research published in Frontiers in Immunology (2018) shows that yoga can significantly reduce cortisol levels—the stress hormone linked to weight gain—while boosting metabolism by increasing lean muscle mass. Additionally, a 2016 study in the Journal of Physical Activity and Health found that sequences like Surya Namaskar (Sun Salutation) can burn approximately 13–15 calories per round, combining cardiovascular activity with strength and flexibility.

Achieve Your Weight Loss Goals with Easy Yoga and Exercise

Start your exercise with an ambitious goal to lose weight. It’s a personal choice to lose weight or to gain weight; nobody is obligated to engage in an activity that’s not desirable for them. This blog is directed towards people who are looking forward to losing weight.

With Yoga, challenge yourself to become more mentally sound and physically fit by breaking your stale lethargic cycle. What better way to stay fit than by adopting a yogic lifestyle? A healthy body leads to a healthy mind and vice-versa. Reveal the hidden trainer in you! The right path is awarded to those, who listen to their intuitions. Don’t let ignorance fool you with your body, only to invite the diseases and medical complications in the near future.

Best Yoga Exercises for Weight Loss

Gain awareness, and alertness with the brief introduction of Meditation and Pranayama exercises, by fitting them into your busy schedule. Quit sitting on your couch all day and worship the movements of Yoga asanas. Get rid of those extra kilos!

Exercising for 30-40 minutes in the morning is a great way to lose some extra kilos and burn calories. Let’s find out the yoga asanas for weight loss mentioned below.

1. Chaturanga Dandasana (Low Plank)

This pose is also called a Four-limbed staff pose when translated. In this, your body will be directly parallel to the ground supported by your palms and toes. It is similar to a push-up.

A plank is highly suggested to make your core strong like a rock, for building abs and to also lose weight. In this position, your arm strength helps to lose arm fat and gain. Try it out to see the results!

[Tip: Don’t stick out your butt.]

Read More: 5 Excellent Benefits of Chaturanga Dandasana (Four-Limbed Staff Pose)

2. Warrior III (Virabhadrasana C)

Stretch out your body to stand on one leg, by keeping a flat back. Your concentration skills get polished to the maximum level. Keep repeating it, to sharpen up your skills even more. This pose is beneficial for your overall balance and strength.

Preparatory poses are Vrksasana, Uttanasana. Virabhadrasana 3 tones up your butt and reduces the extra fat from your body. Activate your mind, elevate your soul and sweat out the fat.

[According to Hindu mythology, Virbhadra was a fierce warrior created by the dreadlock of Lord Shiva.]

3. Sarvangasana (Shoulder Stand)

This asana is an inverted asana in Hatha Yoga. It is one of the advanced approaches to Yoga, filled with many benefits. To practice this, you will need to lift your body up with your arms and hold for as long as you can without twisting your neck. As you hold your body weight on your shoulders, the chances of losing extra flaps from your neck are considerably high.

Sarvangasana practice on a daily basis improves digestion ability and is also good for thyroid issues. It improves the respiratory system, boosts metabolism and is also considered as a knob to regulate blood circulation.

[This asana is named as the “queen” or “mother”of all asanas.]

Read More: Top 10 Excellent Benefits of Sarvangasana (Shoulder Stand)

4. Ardha Navasana (Half  Boat)

This pose works directly to reduce your tummy. Uttanasana and Adho Mukha Svanasana are its preparatory poses. Picture yourself on a very compact boat. The strain on your stomach helps build up abs by converting your fat into muscles as it stimulates the body’s metabolic rate.

Half boat pose is very popular amongst the youngsters as it tones up the body.  Revitalize your energy by the yogic techniques to melt down your unhealthy fat from your legs, buttocks, arms, and primarily the belly. It strengthens abdomen, vertebral column, hip flexors, removes stress and improves digestive growth.

[Tip: Try to practice with a straight face to gain patience.]

Also Read – The Health Benefits of Navasana ( Boat Pose)

5. Vasisthasana (Side Plank)

As we know, planks are exceptionally advantageous when we are talking about losing weight. This is a powerful arm balance posture which makes for a firm wrist.

Vashisthasana puts pressure on a few stress points of your body to open, again great for abs. Burn your calories, the extra junk, the processed food from your body. Nurture your body and clean up organs with the practices of Yoga. Also, all levels of yogis can perform this pose easily.

[Vasistha means best, most-excellent, and richest. Many sages (rishis) were named after it.]

6. Anjaneasana ( Lunge)

This Crescent moon pose is a standing back bending asana in modern Yoga. It opens up lungs, shoulders, and chest. This will reenergize you and will tone up your body. Taking care of your body is extremely crucial especially if you are aging.

A lunge is the power button your body needs to function by oiling up your knees.

[Anjaneya- Lord Hanuman, the divine entity symbolizing spiritual significance.]

Read More: The 7 Benefits of Anjaneyasana (Low Lunge Pose)

7. Setu Bandha Sarvangasana (Bridge Pose)

To do the bridge pose, lay on the round facing up. Now, lift up your torso by keeping your legs parallel to each other on the ground. Palms will be touching the ground, locking hands under your back. It rejuvenates tired legs.

Advantages of the bridge pose after stretching the thorax, vertebral column and neck are many. It helps relieve the symptoms of menopause, therapeutic for asthma, high-blood pressure and sinusitis. The blood flow maintains the mental and physical equilibrium, helping yogis curb out mild depression as well. Your ability to hold the pose will decipher your chances to losing a few inches from your body.

[Tip: Avoid if you have back injuries.]

8. Surya Namaskar (Sun Salutation)

What’s an advanced series of yoga poses that many use as a warm-up in yoga classes, commonly referred to as ‘the king of all yogasanas’? Surya Namaskar. It targets the entire body, making it a comprehensive set of weight loss exercises in yoga. It strengthens the muscles of the neck, shoulders, back, and legs, as well as the soft tissue in the arms, hands, and wrists. The difference is the way this is practised. It’s most effective as a yoga practice if you do it while engaging your lower abs.

A complete round of Surya Namaskar comprises two sets of twelve yoga poses and can burn up to 13.90 calories for an average-weight person. 

Each Surya Namaskar moves you through 12 yoga poses in the span of 1–2 minutes.

How to Do:

• Stand at the front of your mat with feet together, palms folded at your chest.
• Inhale and raise your arms overhead, stretching upward. Exhale and bend forward, placing your hands beside your feet. 
• Step back into a plank, lower into Chaturanga, then inhale into Cobra or Bhujangasana. 
• Exhale into Downward Dog. Step forward, inhale up, exhale fold, and return to standing. Repeat for 12 poses per round. 

Tips:

• Keep your navel tucked in for better core engagement. 
• Start with 4–6 rounds and gradually increase to 12–108 rounds over time.
• Maintain a steady breath, linking inhalation and exhalation to movement.

Surya Namaskar Calorie Calculation:

Sun salutations help you lose weight – practising the ancient exercise form daily would be beneficial. One round of Surya Namaskar helps to burn up to 13.90 calories for someone who weighs approximately 60-70 kilos. You can now target the challenge for yourself. As you progress, you can gradually increase the number of rounds of Surya Namaskar to 108. By the time you achieve this number, you’ll be.

9. Virabhadrasana (Warrior Pose)

Warrior Pose (Virabhadrasana) tones the legs, arms, and lower back. It also develops stamina and helps in doing a vigorous yoga session. Ujjayi breathing (a pranayama that both heats the body and helps calm the mind) is good to do while in this pose to help give you strength to hold it. The Warrior Pose can also enhance metabolism since blood and oxygen are circulated to the muscles from head to toe. Not only that, but when you build muscle with the Warrior Pose, your body is more equipped to burn calories and fat even when resting.

How to Do:

• Step one foot back, keeping your front knee bent at 90°. 
• Raise your arms overhead, keeping your shoulders relaxed. 
• Gaze forward, keeping your back leg straight while maintaining balance on the ground. 
• Now hold the pose for 20–30 seconds, then switch to the other side. 

Tips:

• Practise Ujjayi breathing to build heat and maintain focus. 
• Engage your core and thighs for stability. 
• Improves stamina and boosts metabolism as your muscles work.

For best results, follow these asanas along with a balanced yoga diet plan for weight loss that focuses on fresh, sattvic foods and mindful eating habits.

3. Dhanurasana (Bow Pose)

Dhanurasana is one of the effective yoga asanas to lose belly fat. It gives a good stretch to the stomach area and helps melt the fat as it tones arms and legs. It may not be a weight loss yoga pose, but the Bow Pose can help you lose weight indirectly: by strengthening your muscles, yoga will boost your metabolism. Although the Bow Pose may contribute to a weight loss regimen, it is most effective when combined with other health-promoting habits, such as clean eating, for noticeable effects.

How to Do:

• Lie on your stomach with your arms at your sides. 
• Bend your knees and hold onto your ankles with both of your hands.
• Inhale and lift your chest and legs off the floor, pulling your ankles to lift higher. Hold for 20–30 seconds, breathing steadily, then release. 

Tips:

• Stretch the stomach completely for a toned core.
• Take out a yoga mat so you’re comfortable and don’t hurt your neck.
• You can mix this pose with the other poses for an amazing weight loss sequence.

Also Read – Top 10 Health Benefits of Dhanurasana (Bow Pose)

10. Konasana (Sideways Bending Pose)

This asana can be effective in reducing fat close to the waistline, and it is one of the best yoga exercises to lose belly fat. Furthermore, incorporating the Kona pose into your daily yoga regimen can serve as an indirect catalyst for weight loss by improving flexibility and balance, as well as supporting the digestive system.

How to Do:

• Stand with feet wide apart. 
• Turn one foot out and bend that knee at 90°. 
• Place your elbow on the bent knee or your hand on the floor, and extend the other arm overhead, creating a straight line. 
• Hold for 20–30 seconds, then switch sides. 

Tips:

• Maintain a long torso and do not round your chest.
• Concentrate on slow, deep breaths to promote digestion.
• Aids in burning tummy fat and works your body to the flexibility you desire.

11. Utkatasana (Chair Pose)

The higher the rate of metabolism, the more fat that is burned. This yoga asana can help in increasing the metabolic rate, and it is considered to be one of the best yoga poses for weight loss at home. In the Chair Pose, your muscles need to engage to hold you there, and that means you’re burning energy. As muscles shorten, the metabolic rate of the body increases in order to supply energy to sustain the work. It also strengthens and tones the thighs, legs, and knees.

How to Do:

• Stand with feet hip-width apart.
• Inhale, sweep your arms up.
• Exhale as you bend your knees, sitting back into a chair.
• Be sure to stay on your heels and lift your chest.
• Hold for 20–30 seconds and then relax.

Tips:

• Engage thighs, core, and glutes to increase calorie burn. 
• Breathe steadily to sustain the pose longer. 
• Enhances metabolism and tones legs, thighs, and knees.

Also Read – Top 10 Excellent Benefits of Utkatasana (Chair Pose)

Other Weight Loss Tips:

• Regular practice of yoga asanas for weight loss: If you are practising the best yoga exercises to lose weight but practising them only on weekends with junk food in between, it will give you negative results. This is why it’s very important to keep consistency with whatever exercise you are doing.
• Good eating habits: By choosing the best foods for your body (those with high nutrients and low in fat) and controlling portion size and timing of meals, you will increase your body’s potential to burn fat during yoga sessions and build a lean, muscular body. You can also refrain from processed foods and soda, eating too much or not eating at all, and watching TV or talking while you eat – all of which will stall your weight loss.
• Get outside: Being outdoors can also help improve your mood and decrease stress levels, even if you’re taking a walk or spending time enjoying nature. Try to arrange some group activities (such as hiking and bicycling) on weekends.
• Be patient for the results: yoga is a slow form of exercise, which means it works steadily to create lasting transformation. So be patient.

Also Read – How To Increase Your Flexibility With Yoga

Conclusion

Yoga is a great, natural, and gentle way to help with weight loss, boost metabolism, and boost your overall strength as well (physically and mentally). By regularly practising such techniques as Surya Namaskar, Warrior Pose, Bow Pose, and Chair Pose, you get long-lasting results and improvement to all parts of the body.

Other than these poses, there are many other yogic ways to reduce weight like Hot Yoga- it is a controversial debate yet giving results without any side effects in the high room temperatures to 45-degree Celsius. Varied activities like Meditation, Pranayama help a lot to keep your metabolism strong. So, maintain a light diet, avoid overeating for sure at night. Also, drink lukewarm water, it adds to cut down on your weight. Rejuvenate yourself with new body goals and a refreshed state of mind.

If you want to embrace a yogic lifestyle, then there is no better place than Rishikul Yogshala where expert trainers take you through traditional practices for self-discovery and adopt a healthier lifestyle.

Last Updated On: 06-11-2025