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

Simple Yoga for fast weight loss

For a larger percentage of people, exercise comes down the list of one’s priorities. There is always warning from the medical fraternity that today’s sedentary lives, overeating and eating junk foods blended with modernization led to nutritional disorders and chronic ill health irrespective of age group. Such faulty lifestyle causes many health hazards like obesity, high blood pressure, diabetes, backache, spondylitis, constipation, indigestion, acidity etc. The common mass, especially in the urban agglomerations are more prone to get engulf in lifestyle related disorders, which directly or indirectly lead to weight gain. Here, the question of weight loss comes first. There are many simple yoga asanas are available which can be practiced as weight loss solution.
If we eat too much, however, the extra food turns to fat and is stored in our bodies. If we overeat regularly, we gain weight, and if we continue to gain weight, we may become obese.Best Yoga Poses (Asanas) and Exercises for Weight Loss

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Obesity Complications

Weight loss and reducing fats from buttocks, hips, abdomen and waist should be given utmost priorities before facing severe complications due to weight gain. The risk factors associated with 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 of adipose tissue (fatty layer) from buttocks, hips, abdomen, waist and other fat bearing body parts. To make the body slim and trim, various yogasanas and yoga postures are recommended to melt the body fat. The different yogic poses help to burn fat by its physio-bio-chemical mechanism. Here, some of the best yoga exercises are given which directly act on the specific body parts thereby shed fat from the respective region

(1)  Hips fat loss with Yoga  

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

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 left side of the waist and hold the position as long as one can do.  Come to the original position by inhaling. The same procedure is followed with the right side.

 Benefits  of Hastottanasana

Hastottanasana is good in melting of fat of hips and buttock thus contributes in 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  

Practicing Ardhachakrasana on regular basis helps to burn fat from the sides of the abdomen.

How to Perform Ardhachakrasana? 

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

Benefits  of Ardhachakrasana

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

(3) Burns waist fat through Yoga

If somebody wants to reduce fat from his/her waist region and desire to give 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 practiced on regular basis to get better result.

Technique of Parsvakonasana

Initially be stand erect. Make a gap of 1 meter between the legs and bend the right foot at knee at 90 degree while the left foot should be stretched at 60 degree. Exhale and bend from the waist to the right side and place 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 is good to reduce fat from waist, thighs, arms and hips. It is one of the good yogasanas to shed lose weight. It improves the flexibility of hips and pelvic joints. It eases constipation and indigestion. Even the diabetics can find this asana useful as it exerts a good amount of pressure on the pancreas also. 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 of stomach fat.

How to do Ustrasana (Camle Pose)?

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

Advantages of Ustrasana

Ustrasana is extremely beneficial in reducing fat of abdomen thus helps in weight loss. Ushtrasana is effective in improving flexibility of spine. It enhances lung power. It helps to set the dislocated navel right. It is also beneficial in case of asthma, type II diabetes, flatulence and constipation. It can increase height in growing children. Ushtrasana is useful 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 straight yourself. Raise your entire body with inhaling at an angle of 30 degree except your buttock. 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 exert pressure on the gastric glands to release more and more gastric juices. Ardha Naukasana is beneficial in case of cervical & back problems. Naukasana helps in managing indigestion, constipation. It is also good for diabetic patient. It provides great flexibility in the neck, spine, stomach and back muscles. Naukasana tones up sluggish bowels and can prevent 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 with stretching your legs. First, lift the right leg and bend it at the knee with 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. Maintain this position as long as one feels comfortable. The same pattern may be repeated with left h legs. But main Pawanmuktasana is happened when both the legs are used simultaneously.

Benefits  of Pawanmuktasana

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

(7) Burn abdominal fat with Yoga

How to practice Chakrasana?

Initially, lie down on the back on the flat surface with 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. Come to the original position by exhaling.

Benefits  of Chakrasana

Chakrasana is extremely beneficial for slim and trim abdomen. It helps to give the abdomen a right shape. Performing this asana properly, helps to delay the effect of old age.  It provides slim look to the waist and the vertebral column become 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 greater stretch. Doing this yoga asana, one may experience smooth and fat free abdomen.

Technique of Bhujangasana

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

Advantages of Bhujangasana

Bhujangasana provides a better look to the stomach. This posture affects muscles of the back. Bhujangasana is beneficial for relieving flatulence, relocate slipped disc, removes backache and tones the ovaries and uterus.

(9) Burn more fat with Yoga- Agnisara

How to do Agnisara?

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

Benefits of Agnisara

It reduces fat from the sides of abdomen. Agnisara is a good massage to the abdominal organs like bowel, liver, spleen, pancreas, and stimulate gastric glands. Agnisara is especially recommended to loss weight after delivery.


  1. neha sharma
    • durgesh kumar
  2. Shilpa Bagalkot
  3. Pravakar padhan
  4. Rachael Flatt

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