Yoga is widely known for bringing peace of mind and body awareness, but it is also said to aid in weight loss.

Yes! Yoga is an effective way to achieve inner and outer health at the same time.

It will improve your body’s functions, detoxify your body, give you a natural glow, help you lose weight, and bring about so many unimaginable positive changes that will improve your life.

But which yoga poses are effective for weight loss?

Now, this is probably a legitimate question: the mechanism of weight loss depends on the type of yoga you choose.

Poses that maximize stretch and movement of the body in all angles are best.

According to yoga experts, we have listed 12 yoga poses for weight loss that are highly effective if practiced regularly.

List of yoga poses for weight loss

1. Sun Salutation

Sun Salutations are very effective yoga poses for weight loss, especially for losing belly fat.

advantage:

• Anti-aging
• Reduce belly fat
• Improves blood circulation
• Fight anxiety and stay calm
• Increased flexibility
• Improve your posture
• Brighter, smoother skin
• Channeling new energies through the Sun and opening emotional barriers

structure:

Sun Salutations are a full body stretch from top to bottom, targeting different muscles with each movement to stretch the body to its fullest. This deep stretch infuses the body with new energy through the sun and helps to remove mental and emotional blocks. The number of repetitions of a complete cycle is directly related to weight loss, meaning the more times you repeat this cycle, the more likely you are to lose weight.

interval:

One round of Surya Namaskar (right and left leg), consisting of 12 yoga poses, takes just 30-40 seconds. This means you can do two rounds in less than a minute. Do as many rounds as you can for at least 10 minutes. But don’t go beyond that in the beginning as it can hurt your body. You need to be flexible and strong to reach that level first.

prevention:

• Pregnant women should not exercise.
• People with spinal problems or injuries should not try this.
• People with high blood pressure, heart disease, hernias, and who are menstruating should avoid this pose.

2. Standing forward bend

If you really want a flat stomach that looks slim and sexy, then practice this yoga pose for weight loss regularly. It puts pressure on your abdominal muscles and helps you burn excess calories.

advantage:

• Improves digestion
• Relieves menopausal symptoms, asthma and migraines
• Weight loss
• Reduce fatigue and stress
• Burn Belly Fat
• Beautiful Hair
• Relieves lower back pain
• Treatment of osteoporosis and sinusitis

structure:

Forward bending is a beginner-level warm-up pose to improve your flexibility. Bending stretches the muscles in your legs and hips, which tends to increase blood circulation and your heart rate. Hold this position for a few seconds to let the energy flow. It effectively flattens your stomach and strengthens your legs.

interval:

As you bend, draw your navel in for 10-15 seconds and release the pose by exhaling. Repeat this pose 2-5 times to start with and gradually increase the number of times to get faster results. You can rest for 5 seconds between each pose. For beginners, this is the easiest and best yoga pose for weight loss (start here).

prevention:

• Pregnant women should avoid this pose.
• People with spinal disc disorders should avoid this pose.

3. Downward Dog

Downward Facing Dog is the second easiest yoga pose for weight loss that anyone can do. All you need to remember is to extend your body upwards.

advantage:

• Strengthen your arms and shoulders
• Increases blood flow to the brain and helps cool the nervous system
• Strengthening bones
• Increased blood flow to the face makes it appear brighter
• Weight loss
• Increased flexibility

structure:

This is a weight-bearing pose in which you balance your entire body weight on your hands. It helps in strengthening your arm muscles by burning fat around your arms. This is a great way to tone your arms and biceps.

interval:

This is one of the very easy yoga poses to lose weight. It may not be fast but it will definitely be very helpful to perform other effective yoga poses. To increase your flexibility, repeat at least 5 times and gradually increase the number of repetitions.

prevention:

• If you suffer from carpal tunnel syndrome, avoid this pose.
• Pregnant women should avoid it or practice it under the supervision of a specialist/doctor.
• Do not exercise if you have any chronic injuries in your back, hips, shoulders or arms.

4. Half Moon

Yoga also helps improve your stability and balance. Half Moon Pose is a great yoga pose for losing thigh and belly fat.

advantage:

• Relief from pain due to digestive disorders – Indigestion and constipation
• Opens the chest and shoulders
• Reduces anxiety and depression
• Improve balance and coordination
• Burn thigh fat
• Helps relieve back pain
• Strengthens the back and leg muscles

structure:

It may be difficult to keep your body balanced at first, but after that you will feel good, so keep trying. It stretches your abdominal and thigh muscles and helps in burning fat. Maintaining this pose for a long time enhances your fat burning mechanism.

interval:

Hold this position for 5 to 10 deep breaths. If you’re a beginner, lean against a wall for balance.

prevention:

• Do not perform this pose if you have symptoms like headache, insomnia, or diarrhea.
• If you have a neck injury, don’t turn your face toward your hand — just keep looking straight ahead.
• Always try to work within your limits and capabilities, and if you have any health concerns, consult your doctor first before performing any yoga poses.

5. Cobra Pose

It has amazing effects on your body, so please give it a try.

advantage:

• Tighten your buttocks
• Open your chest, lungs and heart
• Relieves lower back pain
• Reduces stress and fatigue
• Improve menstrual irregularities
• Increased flexibility
• Reduces abdominal and belly fat especially
• Improves digestion

structure:

Cobra pose is widely known to burn belly fat as it stretches the chest, abdomen and stomach the most. It also helps in relieving back and neck pain.

interval:

Hold this position for 10 to 20 seconds, or until you can take 4 to 5 breaths. Feel your abdomen press into the floor and your chest rise and stretch as much as it can.

To lose weight faster, try to increase the duration of your holds periodically. You can also take a 10-second break between poses to allow your muscles to relax.

prevention:

• If you feel a little pain while stretching, relax.
• Pregnant women and those with back injuries should not perform this pose.

6. Boat Pose

advantage:

• Improves digestion
• Strengthen your abdominal muscles
• Stimulates the kidneys, thyroid and intestines
• Stress relief
• Strengthen your spine and hip muscles

structure:

In this pose, your midsection acts as the base and your entire body weight is balanced on it. It might be difficult to maintain balance at first, but practicing it regularly will help as this is an effective yoga pose for losing weight, especially stubborn belly fat. With just a little practice, your abs will get toned and you will start to see the difference in no time.

interval:

Hold for 15-20 seconds, gradually increasing the time and number of repetitions.

prevention:

• Pregnant women should avoid this position.
• Do not exercise if you have insomnia, a herniated disc, or a spinal cord injury.

7. Twist High Jump

This is another yoga pose that is great for stubborn belly fat. The twists create extreme pressure on the abdomen, helping to reduce fat.

advantage:

• Improves digestion
• Strengthen your lower body
• Relax your spine
• Improves rib cage flexibility
• Burn Belly Fat
• Stimulates the internal organs and kidneys

structure:

The twisting motion puts a lot of pressure on the abdomen and upper body, expending the most energy and helping to burn fat and calories.

interval:

Hold this position for 10-20 seconds and repeat 3-4 times for effective results.

prevention:

• People with knee injuries, arthritis, or lower back injuries should not perform this pose.
• Pregnant women should avoid this position.

8. Chair Position

Sitting in an imaginary chair might make you feel a little uncomfortable because it stretches your muscles deeply and takes most of your energy. No, definitely, to lose weight (thighs and lower abdomen), you just need a little determination to hold this yoga pose for longer.

advantage:

• Tones thighs, ankles and knees
• Balance your body
• Strengthens the hips and torso
• Stimulates the heart, diaphragm and abdominal muscles
• Reduce thigh fat
• Tighten your buttocks

structure:

A modified squat that tones thighs and hips, sitting in an imaginary chair increases blood flow in the body and keeps you energized.

interval:

Initially, hold this posture for 3-4 breaths or for 15-30 seconds. Regular practice will improve your grip strength and physical fitness.

prevention:

• This pose should be avoided as it can lead to chronic knee pain, arthritis and ligament damage.
• Don’t exercise if you have a headache or insomnia.
• Please be careful if you are menstruating or suffer from back pain.

9. Shoemaker Pose

These yoga poses for weight loss may look crazy but they will be really worth it for you.

advantage:

• Stimulates the abdominal organs, ovaries, and kidneys
• Reduces stress and fatigue
• Relieve menopausal symptoms
• Treatment for flat feet
• Practicing this pose regularly during the later stages of pregnancy is said to facilitate easier childbirth.
• Helps reduce inner and outer thigh fat
• Stimulates the heart and improves blood circulation

structure:

This butterfly pose is great for your inner and outer thighs, stretching and relaxing your lower body at the same time.

interval:

You can easily hold this pose for a minute or two and gradually increase the time limit. If you are a beginner, take it slowly as you may strain your thigh muscles if you do too much. So, start slowly.

prevention:

• Do not do this if you have a knee injury.

10. Wheel Pose

This yoga pose works on the mind, body, emotions and fats, making you happier and more fearless through increased awareness.

advantage:

• Strengthens your arms, abs, legs, shoulders and chest
• Improves breathing
• Strengthens the nervous system
• Hormonal balance
• Eliminates fat accumulation
• Strengthens hip muscles and improves flexibility
• Releasing emotional and mental blocks

structure:

This pose focuses on flexing the entire body – shoulders, wrists, hips, abdomen and quadriceps – strengthening every part of the body, especially the abdomen and thighs.

interval:

Hold this position for 10-20 seconds initially and gradually increase the time and number of repetitions to reduce the weight faster. You can take a break of 5-10 seconds between poses to relax your muscles.

prevention:

• Do not exercise if you have high blood pressure or a headache.
• Avoid if you have wrist tendonitis or carpal tunnel syndrome.
• If you feel any pain in your lower back, immediately discontinue this pose.

11. Back Plank Pose

It will increase your inner strength and remove emotional barriers from your mind.

advantage:

• Strengthens legs, back, triceps and wrists
• Opens the chest, shoulders and abdomen
• Burn fat around your arms
• Relaxes the mind and nerves

structure:

It is also known as the Spiritual Light Pose as it is a pose that uplifts the mind. Balancing your core with your wrists creates a lot of pressure on your arms and also helps in burning fat around your arms.

interval:

Hold this posture for 30-60 seconds and repeat 2-5 times to start with. If you are a beginner, you don’t need to practice more than that. Start with the lowest number and gradually increase it. Take a 10-second break between the postures to relax.

prevention:

• If you have a wrist injury, avoid this pose.
• As for neck injuries, try to avoid them. For minor injuries, you can use a wall or chair as head support and do it yourself under the guidance of a professional.

12. Warrior 3

This pose requires a lot of core strength and energy to perform, which is why it serves as an effective yoga pose for weight loss. Looking at the picture, you can’t imagine how much effort it takes to get into this pose. It seems very easy, but it burns a lot of calories when you practice it.

advantage:

• Improve balance and poor posture
• Strengthens shoulders, ankles and back
• Improves memory and concentration
• Tone your whole body
• Strengthens legs and improves hip flexibility

structure:

This pose might be a little difficult at first, so get someone to help you keep your body in a straight line. Holding this pose uses up the most energy, burns calories and leads to weight loss. Ask someone to take a picture of you or practice in front of a mirror to improve your posture.

interval:

Hold this position for 10 to 15 seconds and repeat 3 to 4 times.

prevention:

• Avoid this pose if you have high blood pressure or heart problems.

Things to remember before starting yoga poses for weight loss

• Always act within your limits and capabilities. If you have any medical concerns, consult your doctor first before practicing.
• Pregnant women should consult a doctor or yoga professional before beginning.
• Don’t think that  yoga is the quickest way to lose weight  . It may take time, but it will only work on your body if you do it consistently. It will do wonders for your body.
• In addition to yoga,  you should also eat a balanced diet  .
• Eat plenty of fruits, vegetables and low-calorie, high-fiber foods.
• Avoid junk and fatty foods.
• In addition to yoga,   try detox drinks,  water cleanses, smoothies and weight loss juices to see faster results.

If you achieve all this, I’m sure you will be happy with your weight loss results. Don’t forget to share and connect with us. Be healthy and take care of yourself!