Yoga for Weight Loss: 10 Powerful Weight Loss Yoga Poses to Try Today

In the midst of life’s hustle and bustle, finding time for exercise can be tough. Between work, family responsibilities, and battling traffic in cities, staying fit often takes a backseat. But what if simple yoga asanas can help you manage weight without hitting the gym?

Yoga, India’s gift to the world, offers effective yoga for weight loss practices that don’t require expensive gym memberships or fancy equipment. These yoga exercises for weight loss at home can be done easily, making them perfect for busy professionals, homemakers, and students alike.

Explore these effective top 10 yoga poses for weight loss that you can easily incorporate into your daily routine.

1. Surya Namaskar (Sun Salutation):Yoga for Weight Loss

Surya Namaskar isn’t just one pose but a powerful sequence of 12 poses that forms the foundation of yoga. This dynamic flow engages your entire body while synchronizing breath with movement.

One round of Surya Namaskar can burn approximately 13-17 calories, depending on your weight and intensity. Doing 12 rounds daily (taking about 20 minutes) can significantly boost your metabolism for hours afterward.

How to do it:

• Start in Pranamasana (prayer pose)
• Flow through the sequence of 12 poses
• Focus on controlled breathing throughout
• Begin with 3-5 rounds and gradually increase to 12

Benefits:

• Burns calories and tones the full body
• Improves flexibility and boosts metabolism
• Ideal yoga workout for weight loss

For beginners, start slowly and focus on perfecting each pose before increasing speed. Even doing just 5 rounds daily can show results within a month.

2: Virabhadrasana (Warrior Pose): Effective Yoga Pose for Weight Loss

The Warrior Pose strengthens your legs, arms, and back while opening your chest and shoulders. This powerful stance builds physical and mental strength while burning calories.

This pose is particularly effective for toning the thighs and reducing belly fat – two common problem areas for many Indians, often due to a sedentary lifestyle and carb-rich diet.

How to practice:

• Stand with legs 3-4 feet apart
• Turn your right foot out 90 degrees
• Bend your right knee until it’s directly above your ankle
• Extend arms parallel to the floor
• Hold for 30-60 seconds, then switch sides

Benefits:

• Strengthens arms, legs, and core
• Tones thighs and reduces belly fat
• A dynamic yoga pose for weight loss

Do 5 repetitions on each side for maximum benefit. You’ll feel sore muscles, which is a sign that the pose is actually working!

Adho Mukha Svanasana (Downward-Facing Dog): Yoga Exercise for Weight Loss

This inverted V-shaped pose looks simple and works wonders for weight loss by engaging multiple muscle groups simultaneously.

Downward Dog strengthens your arms, shoulders, and legs while stretching your hamstrings and calves. It also improves blood circulation and can help soothe signs of chronic stress – a hidden factor in weight gain for many working professionals in India.

How to practice:

• Start on all fours, hands shoulder-width apart
• Lift your hips up and back
• Press your heels toward the floor (they don’t have to touch)
• Keep your head between your arms
• Hold for 1-3 minutes, taking deep breaths

Benefits:

• Engages multiple muscle groups
• Enhances circulation and stress relief
• Great yoga exercise for weight loss at home

Practice this pose 5-6 times during your yoga session. It can also work as a transitional pose between other asanas.

Kumbhakasana (Plank Pose): Yoga to Burn Belly Fat

If you want to strengthen your core and burn belly fat, Plank Pose can be your best pick. This pose engages your arms, shoulders, back, and core muscles all at once.

The beauty of Plank Pose is that it can be modified based on your fitness level, making it perfect for beginners and advanced practitioners alike.

How to practice:

• Start in a push-up position with hands under shoulders
• Keep your body in a straight line from head to toe
• Engage your core muscles and don’t let your hips drop
• Hold for 30 seconds initially, gradually increasing to 2 minutes

Benefits:

• Tones abs, back, and shoulders
• Boosts stamina and core strength
• One of effective yoga positions for weight loss

For beginners, you can modify it by keeping your knees on the floor. Try to hold the pose for longer durations as you build strength.

Trikonasana (Triangle Pose): Yoga Asana for Weight Loss

Triangle Pose is excellent for stimulating the digestive system and reducing fat around your waist and hips. It also stretches and strengthens your thighs, knees, and ankles.

This pose is particularly beneficial for those who spend long hours sitting at a desk – something many IT professionals in cities like Hyderabad, Pune and Bangalore can relate to!

How to practice:

• Stand with feet wide apart
• Turn your right foot out 90 degrees
• Extend your arms to the sides
• Bend to the right, touching your right ankle with your right hand
• Extend your left arm upward

Hold for 30 seconds, then repeat on the other side

Benefits:

• Reduces fat around the waist and hips
• Improves digestion and posture
• Classic yoga asana for weight loss

Do 5 repetitions on each side. You’ll feel a deep stretch along your sides, targeting those stubborn waist areas. 

Utkatasana (Chair Pose): Powerful Yoga for Weight Loss

Chair Pose might look easy, but can be challenging at first!! This powerful pose engages your quads, glutes, and core while elevating your heart rate for maximum calorie burn.

Think of it as doing a squat but with much better alignment and mindfulness. It’s perfect for strengthening your legs while burning the fat buildup.

How to practice:

• Stand with feet together
• Bend your knees and lower your hips as if sitting in an invisible chair
• Raise your arms overhead
• Keep your back straight and core engaged
• Hold for 30-60 seconds

Benefits:

• Builds lower body strength
• Burns calories effectively
• Powerful weight loss yoga pose

If you’re new to this pose, your body might start shaking after just 15 seconds – and that’s normal! Gradually work your way up to longer holds. For an added challenge, try pulsing up and down slightly while in the pose.

Setu Bandhasana (Bridge Pose): Yoga Position for Weight Loss

Bridge Pose is excellent for toning your thighs and glutes while opening your chest and shoulders. It also stimulates the thyroid gland, which plays a crucial role in regulating metabolism.

This pose is popular among yoga practitioners for its ability to counteract the effects of long hours of sitting – a common issue in our modern Indian work environment.

How to practice:

• Lie on your back with knees bent and feet flat on the floor
• Place your arms alongside your body, palms down
• Press your feet into the floor and lift your hips toward the ceiling
• Hold for 30-60 seconds, breathing deeply
• Lower down slowly and repeat 5 times

Benefits:

• Tones thighs and stimulates thyroid
• Counters effects of prolonged sitting
• Supportive yoga asana for weight loss

For a more intense version, try extending one leg straight while holding the position.

Dhanurasana (Bow Pose): Yoga to Reduce Belly Fat

Bow Pose is a powerful backbend that strengthens your back muscles while massaging your abdominal organs and improving digestion – essential for weight management.

This pose is particularly effective for people with a sedentary lifestyle, as it counteracts the negative effects of prolonged sitting and hunching over devices.

How to practice:

• Lie on your stomach
• Bend your knees and grab your ankles with your hands
• Lift your chest and thighs off the floor
• Hold for 15-30 seconds, breathing normally
• Release and repeat 3-5 times

Benefits:

• Strengthens back and core
• Improves digestion
• Powerful yoga exercise to burn belly fat

This pose might be challenging for beginners, so start with shorter holds and progress gradually.

Buy Used Sports Equipment on Olx

Veerbhadrasana II (Warrior II Pose): Weight Loss Yoga Exercise

Warrior II is an excellent pose for building stamina and burning calories. It tones your legs, arms, and core, while improving focus and determination – helping manage stress at the same time.

The wide stance and strong positioning make this pose particularly effective for increasing heart rate and improving metabolism.

How to practice:

• Stand with your legs 3-4 feet apart
• Turn your right foot out 90 degrees
• Bend your right knee to form a right angle
• Extend arms parallel to the floor in opposite directions
• Gaze over your right fingertips
• Hold for 30-60 seconds, then switch sides

Benefits:

• Builds stamina and balance
• Burns calories and tones legs
• Energizing yoga for weight loss posture

Practice 5 repetitions on each side. You’ll feel your thigh muscles working hard, which is great for fat burning.

Naukasana (Boat Pose): Best Yoga Pose for Weight Loss

If you’re serious about losing belly fat, Boat Pose is a must-include in your routine. This challenging pose directly targets your core muscles, helping flatten your stomach.

Boat Pose is highly recommended by modern yoga instructors and traditional practitioners alike for its effectiveness in strengthening abdominal muscles.

How to practice:

• Sit on the floor with knees bent
• Lean back slightly and lift your feet off the floor
• Extend your arms forward, parallel to the floor
• Straighten your legs if possible (for beginners, keep knees bent)
• Hold for 15-30 seconds
• Release and repeat 5 times

Benefits:

• Tones abdomen and strengthens core
• Excellent for yoga to reduce belly fat
• Effective yoga pose for weight loss beginners

For starters, this pose can be quite challenging. It is best recommended to start with bent knees and shorter holds, gradually working up to the full expression.

Note: For best results, practice these weight loss yoga exercises at home for at least 30 minutes daily, preferably in the morning on an empty stomach. Start with 3-4 poses if you’re a beginner, gradually adding more as your strength and flexibility improve.

Why Yoga Works for Weight Loss

Before jumping into specific asanas, let’s understand why yoga is so effective for weight loss. Unlike high-intensity workouts that focus only on burning calories, yoga for weight loss works on multiple levels:

• It builds lean muscle, increasing your metabolism
• It reduces stress hormones like cortisol that cause weight gain
• It improves mindfulness, helping you make better food choices
• It enhances digestion and boosts your body’s natural detoxification

Recent studies from the National Institute of Mental Health and Neurosciences (NIMHANS) in Bangalore show that practicing yoga regularly for 12 weeks can reduce BMI and waist circumference significantly. The best part? These benefits come without the joint strain commonly associated with high-impact exercises.

Buy Used Gym & Fitness Equipment

Key Takeaway 

Remember that consistency is key. Even 20 minutes of daily practice will yield better results than an hour-long session once a week. Combine your yoga practice with mindful eating habits like following proper meal timings (a concept deeply rooted in Ayurveda) and staying hydrated.

These yoga exercises for weight loss not only help with weight loss but also improve your overall health, reduce stress, and enhance your quality of life. That’s the beauty of yoga – it’s not just about losing weight, but about gaining holistic wellness.

So roll out your yoga mat, take a deep breath, and begin your journey toward a healthier, lighter you with these time-tested yoga poses for weight loss! Looking for a personal yoga trainer near you, browse through OLX and start your fitness journey today!

Frequently Asked Questions

Can you lose weight with yoga?

Yes! Active forms like weight loss yoga, including Power Yoga, Vinyasa, and Ashtanga, elevate your heart rate, build lean muscle, and burn calories—making them effective yoga poses for weight loss.

Can yoga reduce belly fat specifically?

Yes, poses like Boat Pose, Plank, and Bow Pose are targeted yoga exercises to burn belly fat and tone your core.

Is yoga better than the gym for weight loss?

For many people, yes. Yoga for weight loss offers physical and mental benefits without the high impact of gym workouts.

What time of day is best for yoga for weight loss?

Morning sessions on an empty stomach are ideal for burning fat and building consistency with your yoga workout for weight loss.

Which yoga poses are best for weight loss?

Surya Namaskar, Boat Pose, Warrior II, and Chair Pose are among the best yoga asanas for weight loss.

How often should I do yoga to lose weight?

Aim for 5–6 days per week with a 30–45 minute session. Regular practice of yoga exercises for weight loss will show visible results.

Is power yoga better for weight loss than regular yoga?

Yes, Power Yoga is more intense and can burn more calories, making it a great form of yoga for weight loss.

Can beginners do yoga for weight loss?

Absolutely! There are many modified yoga exercises for weight loss beginners that are safe and effective.

Do I need to follow a diet along with yoga to lose weight?

Yes. Combining your yoga for weight loss routine with mindful eating enhances results.

Are there any precautions while doing yoga for weight loss?

Avoid pushing too hard or skipping warm-ups. If you have medical conditions, consult your doctor before beginning yoga exercises for weight loss.

Also Read: