Yoga for Weight Loss - 10 Best yoga poses to lose Weight Quickly

Yoga for Weight Loss – 10 Best Yoga Poses to Lose Weight Quickly

Yoga for weight loss is the oldest form of exercise. A 5000-year-old weight loss therapy invented by Rishis and Brahmans, that also helps to focus on your mind, body, and soul.

तां योगमिति मन्यन्ते स्थिरामिन्द्रीयधारणाम् !! (कठोपनिषत् 2-6-11)

Yoga is the state in which all indriyas are beheld steadily i.e. a state of mastery over senses and mind.

Here are the 10 best yoga poses for weight loss. Try to hold each posture at least 15-20 seconds at first, but each time you practice, hold the posture as long as your body permits. These 10 yoga postures will help you to lose weight quickly and easily.


1. The Bridge Pose- Setu Bandha Sarvangasana

The Bridge Pose - Setu Bandha Sarvangasana
The Bridge Pose

Benefit: Bridge pose is a yoga asana which is great for the thyroid, glutes, and of course for weight loss. The posture produces all important metabolism-regulating hormones. It also helps stimulate the abdominal organs to keep your digestive system happy and in sync. Therefore it is one of the most important yoga for weight loss.

How to perform:

  • Lie on your back, bend your knees with the flat feet. 
  • With your heels firmly placed on the mat, lift your tailbone up (hips and lower back are off the mat). 
  • Place your hands under your hips and then lace the fingers together (use your glute muscles, hamstrings, and abdomen to hold your bottom and back up).
  • Release your fingers and slowly lower your tailbone back down. Relax and repeat.

To start doing yoga at home all you need is a Good Yoga Mat.

2. The bow pose- Dhanurasana

The bow pose yoga for weight loss- Dhanurasana
The bow pose – Dhanurasana

Benefit: Dhanurasana is a Yoga asana which burns belly fat fast. It also helps massage the abdominal organs to improve digestion, strengthen the thighs, the chest, and the back. Simply one of the best yoga for weight loss.

How to perform:

  • Lie flat on the stomach.
  • Slowly start lifting your upper body, and simultaneously also lift both your legs.
  • Hold your legs with your hands and stay in the position for as long as comfortable.

3. The dog pose- Mukha Svanasana

a) Upward Facing Dog Pose- Urdhva Mukha Svanasana

Upward Facing Dog Pose - Urdhva Mukha Svanasana
Upward Facing Dog Pose

Benefit: This asana is all about stretching the arm muscles and balancing the body weight. Therefore, It helps in toning your arms, biceps, and triceps.

How to perform: 

  • Lie flat on your stomach with hands extended forward and palms facing down.
  • Now keep your hands right below your shoulders, after that lift your upper body and lookup (lower abdomen and thighs should be flat on the floor).

b) Downward Dog Pose- Adho Mukha Svanasana

 Downward Dog Pose- Adho Mukha Svanasana
Downward Dog Pose- Adho Mukha Svanasana

Benefit: The Adho Mukha Svanasana is a weight-bearing pose.Just position the upper body on your hands and bear your weight. It is an excellent way to tone your arms and biceps.

How to perform:

  • Come to your hands and knees with the wrists underneath the shoulders and the knees underneath the hips.
  • Then Curl your toes under and lift your hips and straighten your legs.
  • Spread your fingers and ground down from the forearms into the fingertips.
  • Rotate your upper arms outward to broaden the collarbones.
  • Slowly Rotate your thighs inward, with tail high, and sink your heels towards the floor.
  • Bend your knees to release and then come back to your hands and knees.

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4. The seated twist pose- Bharadvajasana

The seated twist pose- Yoga for weight loss
The seated twist pose

Benefit: The Yoga asana is for your upper back or shoulder and involves a deep twist. It improves the natural flexibility of your upper body, improves digestion, and increases shoulders’ flexibility.

How to perform: 

  • Sit with your back straight and extend both your legs straight out in the forward direction
  • Bend your left leg from the knee and keep it on to your thigh and fold your right knee(Vajrasan pose).
  • Keep the palm of your right hand on the left knee(keep your back straight)
  • Slowly twist your left hand from behind the body and try to touch your right foot(look behind).
  • Hold this position around 15 to 20 seconds then slowly breathe out and release your arms from your back and get back to the initial position.
  • Repeat this process with your hand.

5. The warrior pose II- Virabhadrasana 2

The warrior pose II- Yoga for weight loss
The Warrior Pose

Benefit: The Warrior Pose 2 helps you build stamina while stretching all the muscles below your hips. The second level of the Warrior Pose comes with a lot of benefits apart from just toning and strengthening your legs. It relieves sciatica-like magic.

How to perform: 

  • Come into downward facing dog position and then keep your right foot to the inside of your right hand.
  • Bend your right knee over your ankle and make sure your thigh is parallel to the floor.
  • Make sure your left foot should be at a 90-degree angle with the sole. Your front heel should be roughly lined up with your back arch.
  • Rise to stand. 
  • Then now open your hips to the left side of the mat. Your torso will be facing left.
  • Slowly extend your right arm toward the front of the mat similarly your left arm toward the back of the mat( palms facing down). Keep both arms parallel to the floor. Slowly release your shoulders away from your ears. Try to reach out through the fingertips of both hands.
  • Turn your head to face the front of your mat(both thighs are rotating outward).
  • Then support your arms with the help of your triceps, quadriceps to support your legs, and your belly to support your torso.
  • Stay here for a few breaths before repeating the pose with the left foot forward.

6. The cobbler pose- Baddha konasana

The cobbler pose- Yoga for weight loss
The cobbler pose- Baddha konasana

Benefit: The Cobbler Pose works on the inner and outer thighs. You can flutter the legs like a butterfly – a reason why it is also called the Butterfly Pose. It is easy, straightforward, and relaxes your lower body.

How to perform:

  • Bend your knees and bring the soles of your feet together.
  • Draw your feet close to your body. 
  • Press the outer edges of your feet strongly.
  • Sit up tall with a long spine and keep your shoulder blades on your back, after that your shoulders moving away from your ears.

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7. The lion pose- Simhasana

The lion pose for facial fat loss.
The lion pose- Simhasana

Benefit: Simhasana helps you in losing facial fat and is known to tone the facial muscles. This Yoga asana is a basic pose anyone can perform irrespective of their age.

How to perform:

  • Kneel down on the floor and then cross your ankles such that the front of the (right ankle crosses over the back of the left ankle).
  • Place your palms on the knees. Spread out your palms and press them firmly against each knee.
  • Inhale through the nose, open your mouth and stretch out your tongue, After that Curl its tip toward the chin.
  • Exhale through your mouth as you produce a distinct ‘ha’ sound (ensure that the breath passes over the back of the throat).
  • Roar a few times and repeat the asana.

8. The shoulder Stand- Sarvangasana

The shoulder Stand- Yoga for weight loss
The shoulder Stand- Sarvangasana

Benefit: Shoulder stand stretches the shoulders and neck. This Yoga asana sends more blood to your brain and helps to reduce fatigue and may be calming.

How to perform: 

  • Come into Plow Pose with your back and shoulders and your head on the floor.
  • Now bend your elbows and bring your hands on your back.
  • Lift your feet up off the floor toward the ceiling, either one at a time or together, if the abdominals are strong enough.
  • Lift up through the balls of your feet.
  • Bring your feet back over your head to come through Plow Pose and roll out from the plow slowly.

9. The boat pose- Navasana

The boat pose for weight loss
The boat pose- Navasana

Benefit: This yoga asana is for your midriff. If you have trouble losing your stubborn belly fat, then here is something that will give you visible results. In other words we can say It’s one of the best yoga for weight loss. A little practice and you are on your way to achieve toned abs.

How to perform: 

  • Lie flat on the ground with your hands by your side.
  • And then slowly lift your upper body and legs(body forms a V shape).
  • Keep your hands straight, parallel to the ground. Stay in the position for 10-20 seconds.

10. The eagle pose- Garudasana

The eagle pose- yoga for weight loss
The eagle pose- Garudasana

Benefit: The Eagle Pose engages your thighs, legs, and arms while pushing the torso outside the body. In addition, it helps you find stability and, in the process, strengthens your core and hip muscles.

How to perform: 

  • First transfer your weight into your left foot.
  • Now lift your right foot up off the floor.
  • After that slowly cross your right thigh over your left thigh-high up.
  • Now hook your right foot around your left calf.
  • Slowly bring both arms in front of you and parallel to the floor.
  • Cross the left arm over the right and then bend your elbows and wrap your right palm and let it meet your left palm. 
  • Lift the elbows to the height of your shoulders.
  • Keep your spine perpendicular and the crown of the head rising.


So we have come to the end of the article – yoga for weight loss. We all know Yoga asanas have the power that helps calm the mind. If you perform with dedication, consistency, and discipline, yoga can help you lose weight and stay in shape.

It is true that yoga burns lesser calories but when done right, with correct knowledge about the postures, and at a moderate to high-speed yoga can make you sweat like no other workout.

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