Top 13 Yoga Exercises For Weight Loss: Effective Asanas

11 min read
Feb 11, 2024
Top 13 Yoga Exercises For Weight Loss: Effective Asanas

What is Yoga?

A physical, mental, and spiritual practice, yoga originated in ancient India. The technique was actually passed down from teacher to pupil long before this literature was written, having been first formalized by the guru Patanjali in his Yoga Sutras circa 400 C.E.

This was originally taught one-on-one, but group sessions have taken hold ever since yoga gained popularity in the West during the 20th century.

Yoga comes from the Sanskrit root yuj, which means "to unite" or "to yoke." The goal of the practice is to unite the individual self with universal consciousness and the body, mind, and spirit.

A sense of spiritual awakening is produced by this kind of unity, which tends to balance out ego-driven ideas and actions.

Though many diverse interpretations and methods of yoga have been evolved during the thousands of years that it has been practiced, most seem to agree that the ultimate purpose of yoga is to achieve liberation from suffering.

While every yoga school or tradition has its unique emphasis and practices, most yoga schools and traditions emphasize the integration of breath, body, and mind as a way to change energy or shift consciousness.

Many people today identify yoga with the physical practice, or asanas, which are a set of postures that are frequently performed in different styles.

The primary goals of the asana practices are to increase strength and endurance, as well as to enhance flexibility, balance, and coordination, and to finally promote mental and physical relaxation.

5 fundamental ideas underpin the discipline:

  • Exercise
  • Diet
  • Breathing
  • Relaxation
  • Meditation

Are Yoga Poses Good for Weight Loss?

Yoga is a useful weight loss aid that can produce good outcomes when paired with a nutritious diet.

Regular yoga practice can also help you feel calmer and have better mental health. This results in more deliberate and healthful eating selections, which directly contributes to weight loss .

That being said, yoga improves your body awareness and your relationship with it. Additionally, it will enable you to eat fewer junk food items and make healthier dietary choices. There are many advantages to yoga, a few of them are as follows:

  • Increased flexibility
  • Better respiratory health
  • Improved energy and vitality
  • Boosted metabolism
  • Improved athletic health
  • Increased muscle tone
  • Improved cardiovascular health
  • Weight reduction
  • Stress management

The effects of stress on your body and mind can be disastrous. It may manifest as discomfort, anxiety, sleeplessness, or difficulty focusing. Stress is typically the primary factor behind weight gain. You can manage your stress with yoga.

The physical and emotional health advantages of yoga when paired with stress reduction techniques aid in weight loss and overall well-being.

The ancient healing practice of yoga offers remarkable therapeutic benefits. Your general health and wellbeing can be greatly enhanced by yoga. While some people vouch for the health benefits of yoga, others have some doubts about the practice's ability to help people lose weight.

Nonetheless, they all concur that incorporating yoga into one's diet and nutrition plan can help one lose weight. Keep in mind that your yoga practice is particular to you. It's crucial to execute yoga poses correctly, which can be accomplished with effort and repetition.

Best 13 Yoga exercises for weight loss

Yoga demands patience, tenacity, and perseverance. It takes time to see results.

These yoga poses focus largely on increasing body flexibility and muscular tone. Both of them increase the body's ability to burn fat, which is a contributing aspect to a consistent weight loss journey.

There are various reasons why muscle mass is important. For instance, it increases bone mass density, lowers the chance of injury, and guarantees a healthy weight.

The following list includes several yoga poses and weight reduction yoga advice.

1. Chaturanga Dandasana – Plank Pose

For strengthening your core, the ideal pose to do is chaturanga dandasana. Despite how easy it may seem, there are several advantages.

Chaturanga Dandasana – Plank Pose
Chaturanga Dandasana – Plank Pose

You won't notice the pose's impact on your abdominal muscles until you're in it.


If you get hip or shoulder pain, avoid doing the pose. 

2. Virabhadrasana – Warrior Pose

With the warrior stance, it's simpler to tone your shoulders and thighs and increase your level of focus. The better the outcome, the longer you hold that stance. Doing Virabhadrasana for a short while will give you tighter quadriceps.

Virabhadrasana – Warrior Pose
Virabhadrasana – Warrior Pose

Warrior position is designed to tone your arms, legs, and back while also enhancing your balance. Holding this position while contracting your abdominal muscles also helps to tone your stomach and give you a flat belly.


Steer clear if you have high blood pressure, diarrhea, or persistent knee pain.

3. Trikonasana – Triangle pose

In addition to enhancing digestion, the trikonasana helps decrease belly and waist fat. The whole body's blood circulation is boosted and enhanced by it.

Trikonasana – Triangle pose
Trikonasana – Triangle pose

This pose's lateral motion increases the amount of fat burned from the waist and strengthens the hamstrings and thighs. It enhances concentration and balance as well.


When in triangle posture, you must gaze down or straight; if you have a neck injury, do not attempt this pose.

4. Adho Mukha Svanasana – Downward Dog Pose

Adho Mukha Svanasana targets certain muscles while toning your entire body.

Adho Mukha Svanasana – Downward Dog Pose
Adho Mukha Svanasana – Downward Dog Pose

It supports the strengthening of your back, hamstrings, thighs, and arms. Maintaining this stance while focusing on your breathing tones and engages your muscles, increases blood flow, and enhances attention.

5. Sarvangasana – Shoulder Stand Pose

Sarvangasana has several advantages, such as strengthening the body and enhancing digestion. But its most well-known effects are on metabolism and thyroid balance.

Sarvangasana – Shoulder Stand Pose
Sarvangasana – Shoulder Stand Pose

The shoulder stand, also known as sarvangasana, improves respiratory health and sleep quality while strengthening the legs, upper body, and abdominal muscles.

6. Sethu Bandha Sarvangasana – Bridge pose

Sethu Bandha Sarvangasana – Bridge pose
Sethu Bandha Sarvangasana – Bridge pose

The bridge posture enhances thyroid function, hormone regulation, muscular tone, and digestion. It also strengthens your back muscles and reduces back discomfort.


The cobra position is not the same as this. This is something to keep in mind when striking the pose. 

7. Parivrtta Utkatasana – Twisted Chair pose

Parivrtta Utkatasana – Twisted Chair pose
Parivrtta Utkatasana – Twisted Chair pose

Another name for the Parivrtta Utkatasana is the yoga squat. You should be aware, though, that it is a little more strenuous and tones the muscles in your abdomen as well as your quadriceps and glutes.

Additionally, the asana helps the digestive and lymphatic systems.

8. Dhanurasana – Bow Pose

Bow Pose, like all backbends, is invigorating and helps to stimulate the adrenal glands, which can aid in the fight against weariness. Additionally, it makes your digestive system's blood flow stronger. It might promote empowerment and self-assurance.

Dhanurasana – Bow Pose
Dhanurasana – Bow Pose

In addition to enhancing posture, bow pose mitigates the negative effects of prolonged sitting, including kyphosis (an unnatural curvature of the spine) and slouching. It might aid with back pain relief.

It stretches the front flexors of your hips, shoulders, belly, chest, and quadriceps, the front part of your thighs. Bow Pose tones the muscles in your back, buttocks (glutes), and rear thighs.


You should avoid this stance if you have high blood pressure, sleeplessness (insomnia), or migraines.

9. Surya Namaskara – Sun Salutation Pose

Sun Salutations, also known as Surya Namaskaras, do more for the body than just increase blood flow and muscle temperature. It trims the waist, tones the arms, stimulates the digestive system, balances the metabolism, and stretches and tones most of the major muscles.

10. Chair pose

Chair position is the best exercise for your legs and has many advantages. Chair posture has several variations, but all of them are excellent for building muscle.

Chair pose
Chair pose

This posture specifically works the muscles in your lower body, such as your glutes, inner and outer thighs, pelvis, hips, waist, and abdominal area.

Start by standing up, raising your arms over your head, and forming the namaste sign with your palms joined.

To make your thighs parallel to the floor, bend your knees. For a quicker reduction in weight, hold the posture for 30 seconds.


It is not advisable to attempt this pose if you have neck or back problems.

11. Boat pose

In this stance, your body should resemble a boat, as the name implies. Even though this stance is simple, maintaining balance is necessary.

Boat pose
Boat pose

As you sit on the ground, extend your hand in a V-shape parallel to the floor, try to lift your legs, and sit upright. Hold the position for ten to twenty seconds.


If you have trouble sleeping (insomnia), don't try.

12. Standing forward bend pose (uttanasana)

Place your feet hip-width apart as you stand. Bend down, touch the floor with your palms, don’t bend your knees and make sure your forehead hits your knees.

Standing forward bend pose (uttanasana)
Standing forward bend pose (uttanasana)

This pose helps with digestion and extends your hamstrings and abdominal muscles. It also contributes to bettering your physical and emotional well-being.


Avoid it if you suffer from back issues.

13. Upward facing dog pose

Upward facing dog pose
Upward facing dog pose

Stretch your hands forward, palms down, and below your shoulders to achieve this pose while lying on your stomach. Raise your torso, look forward, keep your shoulders back from your ears, loosen up your glutes, raise your hip and knee, and plant your feet and hand firmly on the mat.

It works well for body weight balancing and stretching.


Stay away from this position if you are expecting.

Power Yoga Poses for Weight Loss

Power Yoga is an intense kind of yoga that revitalizes both your body and mind.

It is a cardiovascular exercise program that increases strength and endurance. Power Yoga supports stress-free living, a healthy body, and weight loss . It also improves mental clarity, flexibility, and endurance.

Power yoga is a contemporary kind of yoga where the poses build your strength, flexibility, and stress-reduction potential. It works your entire body and is an exercise that builds strength.

The benefits of yoga are enhanced by Power Yoga positions, which include

  • Burns a little more calories than yoga for beginners.
  • Your metabolism is accelerated by it.
  • It improves your overall health.
  • Beneficial for increasing body tone, strength, endurance, and flexibility.
  • It facilitates improved focus.
  • You feel more at ease as tension and stress are significantly decreased.

Sun Salutation, or Surya Namaskara, is the first pose in the most dependable style of Power Yoga. You can execute the Surya Namaskara as a warm-up before you start your Power Yoga workout session.

Surya Namaskara is very beneficial since it targets all of your body's core muscles.

Here are some of the best Power Yoga poses to help you lose weight:

  • The Wind-Releasing Pose, also known as Pawanmuktasana, assists you in losing excess abdominal fat.
  • The intense side stretch pose, or trikonasana, aids in slimming down the sides. It increases heart rate and burns fat.
  • The Bow Pose, also known as Dhanurasana, assists you in losing extra body fat in your arms and legs.
  • Toning your body is really beneficial.
  • For people who wish to lose weight, the Eagle pose, also known as Garudasana, is an excellent option.
  • It targets the arms, hands, legs, and thighs.
  • Combining breathing with the one-legged downward-facing dog pose, or Eka Pada Adho Mukha Svanasana, tones the muscles in your arms, hands, legs, thighs, and abdomen.
  • If you want to tone your abdominal and buttock muscles, try the Cobra pose, also known as Bhujangasana.
  • The most basic Power Yoga practice for weight loss is called Navasana, or boat pose. It focuses all of your body's main muscles.
  • One of the most important poses to finish your Power Yoga practice is Savasana, or Corpse Pose.
  • Savasana promotes muscle health by assisting with muscle relaxation.

Other Power Yoga poses, such the Raised Feet Pose (Uttanpadasana), the Warrior Pose (Veerbhadrasana), the Half-Moon Pose (Ardha Chandrasana), and the Seated Forward Bend (Paschimottasana), are also highly beneficial for weight loss .

Power yoga is regarded as a suitable intervention for obesity prevention and weight loss .

PondStories Suggestion

Generally speaking, people do not choose yoga as their first form of exercise while trying to reduce weight. The explanation for this is that a lot of yoga styles are practiced primarily for relaxation and flexibility.

Selecting the appropriate style of yoga, like power yoga, to support your weight loss objective is crucial. This can aid in weight loss when combined with a nutritious diet.

To get the most out of your yoga practice and to help you with your posture, see an expert before deciding on a program.

In summary

Everyone can benefit greatly from yoga, an Indian form of mind-body rejuvenation, from those who wish to unwind to those who are overweight and want to lose weight.

Yoga helps people lose weight and maintain a healthy, balanced body and mind.


This article's sole goal is to raise awareness and disseminate knowledge. It is not meant to take the place of competent medical advice.

Frequently Asked Questions

To what extent does yoga help with weight loss?

Yoga practitioners lose different amounts of weight depending on a variety of circumstances, including their level of flexibility.

Can yoga help reduce belly fat?

Indeed, yoga can help you reduce your belly fat . You can reduce belly fat with various asanas (like Surya Namaskar) and simple stretches. Nevertheless, it is not advised that you pursue spot reduction in any scenario.

Which is better for losing weight, yoga or the gym?

Fitness and yoga each provide benefits of their own. Fitness focuses on muscle contraction, whereas yoga emphasizes more stretching and relaxation.

It is impossible to conclude which one is more effective than the other for losing weight. It is dependent upon the decisions and body types of each individual.

Does power yoga help people lose weight?

It does indeed help with weight loss . Hatha yoga is advised, nevertheless, as it is superior over time. Power yoga should not be preferred by anyone with medical issues, unless they are being closely supervised.

Is it possible to lose weight performing yoga?

Indeed, you can reduce weight by doing a few challenging asanas. Some really powerful poses are the downward dog, warrior, and plank positions. 

Will doing yoga for 20 minutes aid in weight loss?

Yes, practicing yoga for 20 minutes will aid in weight loss . Incorporate a calorie deficit diet into your everyday routine for optimal outcomes. 

What time of day is ideal for yoga?

Yoga is a form of exercise that is suitable for any time of day. People do it in the morning to get their day started with vigor or even in the evening to unwind both physically and mentally. 

In 30 minutes, how many calories does yoga burn?

Yoga poses and the length of time spent in them determine how many calories you burn. Since yoga works in a more holistic way, it's often advised against focusing on how many calories you burn.

Nonetheless, if recorded, a 30-minute power yoga exercise can burn between 100 and 115 calories. 

Is 25 minutes of yoga sufficient each day?

Yes, doing yoga for 25 days is a terrific way to improve and energize your body and mind. Doing a vigorous 25-minute yoga practice can also aid in weight loss

Is yoga preferable than the gym?

Yoga and the gym are very different, even if they are both equally effective. Yoga simultaneously strengthens your mind and body. The gym focuses more on integrating physical activity into your daily routine. It is also a matter of preference.

How much weight can I lose in a 10-day period doing yoga?

Losing weight is a slow process. While this varies from person to person, it is possible to notice an inch decrease in as little as 10 days. If done on a daily basis, the asanas Surya Namaskar, Pranayama, and Bridge can help tone your body and help you lose weight.  

For losing weight in 7 days, which yoga is best?

When performed consistently for 7 days with proper alignment, focused breathing, pranayama, Surya Namaskars, and other asanas can help observe changes in the body and mind. 

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