List of Best Yoga Poses (Asanas) and Exercises for Weight Loss

List of Best Yoga Poses (Asanas) and Exercises for Weight Loss

Simple Yoga for fast weight loss

For a more significant percentage of people, exercise comes down the list of priorities. There is always a warning from the medical fraternity that today’s sedentary lives, overeating and eating junk foods blended with modernisation lead to nutritional disorders and chronic ill health irrespective of age group. Such a faulty lifestyle causes many health hazards like obesity, high blood pressure, diabetes, backache, spondylitis, constipation, indigestion, acidity, etc. The ordinary mass, especially in the urban agglomerations, is more prone to get engulfed in lifestyle-related disorders, which directly or indirectly lead to weight gain. Here, the question of weight loss comes first. Many simple yoga asanas can be practised as a weight loss solution.
However, if we overeat, the extra food becomes fat and is stored in our bodies. If we overeat regularly, we gain weight; if we continue to gain weight, we may become obese.

Obesity Complications

Weight loss and reducing fats from the buttocks, hips, abdomen, and waist should be prioritised before facing severe complications due to weight gain. The risk factors associated with an obese person are Hypertension, Diabetes, Hyper triglyceride, Low HDL cholesterol, Coronary artery disease, Cerebro-vascular stroke, Cancer, Gall bladder disease, Renal failure, NIDDM, Atherosclerosis, Heart failure, Gynecological problems, Dyslipidemia, and Stroke

9 Amazing Yoga for Weight Loss 

Weight loss means burning adipose tissue (fatty layer) from the buttocks, hips, abdomen, waist, and other fat-bearing body parts. To make the body slim and trim, various yoga asanas and yoga postures are recommended to melt the body fat. The different yogic poses help to burn fat through their physio-bio-chemical mechanism. Here, some of the best yoga exercises are given, which directly act on the specific body parts, thereby shedding fat from the respective region

(1)  Hips fat loss with Yoga  

How to reduce hip fat is worrying a large section of the population.  An Up-stretched arms posture is recommended and practised to burn the hips fat through Yoga, Hastottanasana.

How to do Hastottanasana?

Stand on a flat surface with feet together. Inhale and raise arms over the head by interlocking the fingers. While exhaling, bend to the left side of the waist and hold the position as long as possible.  Come to the original work by inhaling. The right side follows the same procedure.

 Benefits  of Hastottanasana

Hastottanasana is good at melting fat in hips and buttocks, thus contributing to weight loss. It is beneficial for waist-slim and chest expansion. Hastottanasana is also recommended to increase height for children.

(2) Lose abdominal side fat with Yoga  

Practising Ardhachakrasana regularly helps burn fat from the sides of the abdomen.

How to Perform Ardhachakrasana? 

One should stand on a flat surface with feet together. Bend the elbows and support the lower back with the palms. Bend backwards while exhaling and try to maintain the position. Come to the original work by inhaling.

Benefits  of Ardhachakrasana

Ardhachakrasana helps to remove fat from the abdominal side of the body, and good yoga is used to overcome body weight gain.  This asana is good for neck and back muscles. It provides suppleness and removes stiffness from hip joints.

(3) Burns waist fat through Yoga

If somebody wants to reduce fat from their waist region and desires to give the waist a slim look, it is better to prefer Yoga. The yoga pose that is effective in shedding waist fat is Parsvakonasana. One should have practised regularly to get better results.

Technique of Parsvakonasana

Initially, we stand erect. Make a gap of 1 meter between the legs and bend the right foot at the knee at 90 degrees while the left foot should be stretched at 60 degrees. Exhale and turn from the waist to the right side and place the right palm on the floor by the inner side of the right foot.  Try to hold the posture as long as you feel comfortable. Do the same with the other legs.

Benefits of Parsvakonasana

Parsvakonasana reduces fat from the waist, thighs, arms, and hips. It is one of the good yogasanas to shed weight. It improves the flexibility of the hips and pelvic joints. It eases constipation and indigestion. Even diabetics can find this valuable asana as it exerts a lot of pressure on the pancreas. It is also beneficial for cardiac muscles and improves digestion.

(4) Abdominal fat burning with Yoga   

Dissolving abdominal fat is an easy task through Yoga. Ustrasana is one of the best asanas, which is beneficial in reducing stomach fat.

How to do Ustrasana (Camle Pose)?

Kneel on the floor and stand on the knees. Bend backwards while inhaling. While exhaling, place the right palm on the right heel and the left palm on the left heel, and the thighs will be vertical to the floor and the head tilted backwards. Balance the weight evenly by the arms and legs.

Advantages of Ustrasana

Ustrasana is highly beneficial in reducing fat in the abdomen, thus helps in weight loss. Ushtrasana is efficacious in improving the flexibility of the spine. It enhances lung power. It helps to set the dislocated navel right. It also benefits asthma, type II diabetes, flatulence, and constipation. It can increase height in growing children. Ushtrasana is beneficial for defective eyesight, back pain, and neck pain.

(5) Waist fat-burning Yoga

Technique of Naukasana

Lie down on the flat surface on the back. Make it straight yourself. Raise your entire body by inhaling at an angle of 30 degrees, except for your buttocks. Try to maintain this position as long as possible. Come down with exhaling.

Benefits of Naukasana

Naukasana is beneficial in reducing fat from the waist, thereby helpful in weight loss. Naukasana tones the kidney and exerts pressure on the gastric glands to release more and more gastric juices. Ardha Naukasana is beneficial in the case of cervical & back problems. Naukasana helps in managing indigestion and constipation. It is also suitable for diabetic patients. It provides excellent neck, spine, stomach, and about flexibility. Naukasana tones up sluggish bowels and can prevent a hernia.

(6)Lose extra abdominal fat with Yoga

Like Ustrasana yoga, Pawanmuktasana is also helpful in melting abdominal fat.

Movement in Pawanmuktasana

Lie on the floor while stretching your legs. First, lift the right leg and bend it at the knee by locking your arms at the knee portion. Exhale and hold your breath while pressing the knee towards the chest. The head may also pull towards the knee so that the nose touches the knee. Please maintain this position as long as you feel comfortable. The same pattern may be repeated with left hind legs. But the main Pawanmuktasana happens when both legs are used simultaneously.

Benefits  of Pawanmuktasana

Pawanmuktasana is one of the few yoga asanas which dissolve excessive fat from the abdomen. It is also helpful in releasing toxic gases from the core. Pawanmuktasana relieves constipation and eases the heaviness of the stomach. It is also beneficial in making the spine flexible and strong.

(7) Burn abdominal fat with Yoga

How to practice Chakrasana?

Initially, lie down on the back on a flat surface, feet 12 inches apart. Raise your entire body slowly except your palms and feet; these should be on the floor. Inhale while raising the body. Could you come to the original position by exhaling?

Benefits  of Chakrasana

Chakrasana is hugely beneficial for a slim and trim abdomen. It helps to give the core the right shape. Performing this asana properly helps to delay the effects of old age.  It provides a slim look to the waist, and the vertebral column becomes resilient. Chakrasana is also responsible for providing flexibility to the bones and joints.

(8) Abdominal fat loss through Yoga 

In Bhujangasana, the abdominal region experiences a more significant stretch. By doing this yoga asana, one may experience a smooth and fat-free abdomen.

Technique of Bhujangasana

Lie down on your stomach with your legs together. Put your palms on the ground to the sides of the shoulder. Now, slowly raise the head, neck, and shoulders by inhaling. Raise the trunk to the navel. Maintain this position as far as possible. Come to the original work by exhaling.

Advantages of Bhujangasana

Bhujangasana provides a better look at the stomach. This posture affects the muscles of the back. Bhujangasana is beneficial for relieving flatulence, relocating slipped discs, removing backaches, and toning the ovaries and uterus.

(9) Burn more fat with Yoga- Agnisara

How to do Agnisara?

Make a gap of 1 foot between the legs and bend the upper part of the body forward at an angle of 600  by placing the hands on the knees. Now, exhale completely. Come to the Uddiyanabandha position. Make the stomach in and out while holding your breath. Repeat it as much as one can do.

Benefits of Agnisara

It reduces fat from the sides of the abdomen. Agnisara is an excellent massage to the abdominal organs like the bowel, liver, spleen, and pancreas and stimulates gastric glands. Agnisara is especially recommended to lose weight after delivery.

5 thoughts on “List of Best Yoga Poses (Asanas) and Exercises for Weight Loss”

  1. plz suggest me how to.reduce hips and tummy basic exercise or yoga assans
    and if any suggest basic tips ..

    • Neha g I told you about yoga that yoga is a best exercise for a perfect figure and good health but I think that health is depend on your Foods so please avoid oily food and junk food And I said you that I was a fatty man but now I am slim man coz i avoid oily and fast food

  2. Please give diet along with yoga for obesity where the weight should be reduced in 5 months. The weight is 80kg.

  3. Hello, I am Yoga instructor and I continuously search the web to find more and more info on Yoga poses and breathing exercises that I can include in my teaching schedule. I found your post very helpful as I already practice some of these Yoga poses. Can you include pictures for all these poses so that it could be easier to understand all of them.


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