Yoga asanas for Weight Loss
YOGA ASANAS FOR WEIGHT LOSS

Yoga asanas for Weight Loss

Yoga for weight loss is one of the most crucial findings in the modern lifestyle era. Yoga is a five-thousand-year-old Indus Valley Civilization meditation technique that has been at the forefront of human development. Yoga is a remedy for both the body and the mind. According to researchers and historians, yoga has made a long journey of improvement, preparation, and progress. 

Yoga asanas for weight loss are one of the prominent yoga forms that evolved with the modern lifestyle. The act of yoga upholds physical, mental, and otherworldly elevation that permits you to make the best of yourself.

Yoga asanas for Weight Loss may likewise be a successful instrument to assist you with getting in shape, particularly the more dynamic types of yoga.

Yoga asanas for Weight Loss

What’s more, you might track down that the mindfulness acquired through a delicate, loosening up yoga practice assists you with shedding pounds also.


Numerous specialists concur that yoga works in various manners to lead to a weight loss journey.

While yoga isn’t customarily viewed as a high-impact workout, there are particular sorts of yoga that are more physical than others.

Dynamic, extraordinary styles of Yoga asanas for Weight Loss help you consume the most calories.


Some kinds of yoga keep you moving continually, which assists you with consuming calories. Practicing yoga and making it a part of your lifestyle assists you with creating muscle tone, and it also works on your digestion.

While therapeutic yoga is certifiably not a particularly actual yoga, it actually helps in weight reduction.

One examination tracked down that remedial yoga was compelling in assisting overweight ladies with getting thinner, including stomach fat.

Yoga asanas for Weight Loss


These discoveries are particularly encouraging for individuals whose bodyweight might make more enthusiastic types of yoga troublesome.

A survey of studies from 2013 found that yoga is a promising method to assist with social change, weight reduction, and upkeep by consuming calories, elevating care, and decreasing pressure.

These variables might assist you with lessening food allowances and become mindful of the impacts of gorging.

Practice Yoga asanas for Weight Loss as regularly as conceivable to shed pounds. You can do a more dynamic, extreme practice somewhere around three to five times each week for something like 60 minutes.

In case you’re an amateur, start gradually, and bit by bit develop your training. If you don’t possess the energy for a full class on certain days, do a self-practice for something like 20 minutes.

Permit yourself one entire day of rest every week; you definitely deserve it. Furthermore, you can consolidate your yoga practice with exercises like strolling, cycling, or swimming for added cardiovascular advantages.

How do Yoga asanas Work in Weight Loss? 

Yoga is not an aerobic exercise; however, over the years of enhancements in its style, some formats of yoga are available which are more physical than the traditional styles.

Forceful yoga styles like Ashtanga, power yoga, and Vinyasa helps in weight loss by burning more calories.

Also, including yoga in your life helps to mature muscle tone and improves the metabolic rate of the body. 

Yoga asanas for Weight Loss

The physical aspect of yoga alone does not help in weight loss. Rather, it also helps you achieve mindfulness and reduces stress in your mind.

So that you can relate with the wellbeing of your body and seek things that are good for you, a healthy diet, and weight loss. 

Power Yoga asanas for Weight Loss 

The role of Yoga asanas for Weight Loss has been a never-ending debate going on for ages. The answer to this debate comes from Power Yoga.

Power Yoga is the most physically demanding form of yoga that improves not only your mind but your body.

Health experts around the world consider Power Yoga as a cardiovascular workout that rejuvenates human life by promoting weight loss and a stress-free mind. 

A Vinyasa practice, Power Yoga is a wellness-based exercise. It discovers its underlying foundations in the Ashtanga part of yoga and offers normal characteristics and advantages.

Power Yoga for Weight Loss

Similar to Ashtanga Yoga, when you practice Power Yoga, your body assembles inward warmth and expands your endurance.

With standard practice, you become solid, adaptable, and tranquil. 

  • It assists ignite with the trip a considerable measure of calories. 
  • It develops fortitude, endurance, and adaptability and tones the center and the body.
  • Power Yoga gives your digestion a lift. 
  • You become more engaged, and it boosts the overall metabolism.
  • Stress and strain are extensively decreased. Indeed, even the latent muscles are conditioned, flexed, and fortified. 

In case you are hoping to get in shape, you could add around a few Power Yoga meetings amid your standard cardio practice each week.

On the off chance that you just Power Yoga and don’t lift loads, it will set up your body and fortify the muscles so you can lift loads.

The blend of Power Yoga and cardio is a decent arrangement for practical weight reduction. 

In another situation, if you are either a weightlifter or a sprinter, constant practice could get your muscles.

Force Yoga will assist you with extending those muscles through serious extending and will be a decent expansion to your exercise schedule.

It will help you add leanness and adaptability. Here are some of the power yoga poses that you can practice. 

  • Wind Releasing Pose
  • Side stretch pose 
  • Dhanurasana yoga or Bow pose
Yoga asanas for Weight Loss
  • Garudasana Yoga or Eagle Pose
  • One-legged Downward-Facing Dog Pose
  • Bhujangasana Yoga or Cobra Pose
  • Sun Salutation Pose or Surya Namaskar
  • Corpse and boat pose
  • Warrior Twist Pose for Weight Loss
  • Uttanpadasana Yoga or Raised Feet Pose
  • Ardha Chandrasana Yoga or Half-Moon Pose
Yoga asanas for Weight Loss
  • Paschimottanasana Yoga or Seated Forward Bend
  • Ardha Matsyendrasana Yoga or Half-Fish Pose
  • Ardha Chakrasana or Half Wheel Pose
  • Triangle pose for weight loss

Yoga for Weight Loss

The most important and starting factor of Power Yoga is Surya Namaskara or Sun Salutation.

It also serves as a warm-up exercise or some people perform it as Power Yoga.

The Surya Namaskara position is such that it focuses on the toning of all the principal muscles of the body.

Power Yoga has different positions that help to increase your stamina and improve the internal strength of your body to allow you to train yourself to work out longer. 

Best Yoga asanas for Weight Loss 

Yogas don’t immediately result in weight loss, you have to make this a routine, and once you are familiar with it, it will start the process of losing weight.

Here are some of the best yoga asanas for weight loss. Although power yoga is the best form of yoga, you should start doing that first as a part of your yoga routine. 

Chaturangadandasana – (Plank Pose)

Yoga asanas for Weight Loss

Chaturangadandasana is the ideal approach to reinforce your center. As straightforward as it looks, its advantages are massive.

Just when you are in the pose, you begin to feel its force on your muscular strength. 

Virabhadrasana (Warrior Pose) 

Conditioning and toning your thighs and shoulders, along with developing your focus has gotten more available and intriguing with the Warrior II pose.

The more you hold that pose, the better the outcomes you acquire. With only a couple of moments of Virabhadrasana, you will get more tight quads.

Warrior III pose is made to work on your equilibrium alongside conditioning your back end, legs, and arms.

It likewise assists with conditioning your stomach and gives you a level midsection on the off chance that you contract your abs while you stand firm on the situation. 

Trikonasana (Triangle pose) 

The trikonasana assists with further developing absorption just as diminish the fat stored in the belly and waist.

It animates and further develops blood flow in the whole body.

Yoga asanas for Weight Loss

The horizontal movement of this asana assists you with consuming more fat from the midriff and fabricate more muscles in the thighs and hamstrings.

However, this posture doesn’t make your muscles shake as others do; it gives you the advantage that different asanas do.

It additionally further develops balance and concentration.

Adho Mukha Svanasana (Downward Dog Pose) 

Adho Mukha Svanasana tones your entire body with some additional regard for explicit muscles. It assists with fortifying your arms, thighs, hamstring, and back.

Holding this posture and focusing on your breathing draws in your muscles and tones them, just as it works on your fixation and blood circulation.

Adho Mukha Svanasana assists with weight reduction 

Sarvangasana (Shoulder stand) 

Sarvangasana accompanies various advantages, from expanding your solidarity to further developing absorption.

Yet, it is known for boosting digestion and adjusting thyroid levels.

Sarvangasana or the shoulder stand fortifies the chest area, muscular strength, and legs, works on the respiratory framework, and develops sleep. 

Sethu Bandha Sarvangasana (Bridge Pose) 

One more asana with various advantages is the Sethu Bandha Sarvangasana or Bridge pose. It is astounding for glutes, thyroid just as weight reduction.

The Bridge pose further develops muscle tone, processing, directs chemicals, and works on thyroid levels.

It likewise fortifies your back muscles and diminishes back pain. 

Parivrtta Utkatasana (Twisted Chair present) 

The Parivrtta Utkatasana is likewise called the yoga’s rendition of the squat.

However, you should realize that it is somewhat more extreme and tones the abs, works the quads and glutes.

The asana additionally further develops the lymph framework and the stomach-related framework. It is an extraordinary method to lose weight. 

Dhanurasana (Bow present) 

Dhanurasana helps rub the stomach organs, further develops absorption, and fortifies the thighs, chest, and back.

It extends your entire body, strengthens, and conditions your muscles with further developed blood circulation. Dhanurasana assists one with shedding pounds. 

Surya Namaskara (Sun Salutation) 

The Surya Namaskara or Sun Salutation accomplishes more than warm up the muscles and jump-start the system.

It stretches and tones the greater part of the significant muscles, manages the midsection, conditions the arms, animates the stomach-related framework, and equilibriums the digestion.

Thus, Surya Namaskar is an entire bundle of good wellbeing and an ideal approach to get in shape

Yoga has always been an implementation that works for the complete human body.

Most poses of traditional yoga are simple and are more effective for mindfulness and meditation.

However, recent upgrades in yoga over the years have introduced several Yoga asanas that help amazingly for weight loss and muscle toning.

The 5 best and main yoga asanas for weight loss are: 

Chaturangadandasana, also known as the plank pose. It is the best position for core strengthening. 

Yoga for Weight Loss
  • Virabhadrasana, the warrior pose. It helps in the toning of the thighs and shoulders.

  • Trikonasana is referred to as the triangle pose. It helps to speed up the digestion system reducing belly and waist fat. 
  •  
Yoga for Weight Loss
  • Adho Mukha Svanasana, also known as the Downward Dog Pose around the world. It pays attention to the strengthening of all essential muscles of your body. 

  • Sarvangasana, the shoulder stand. It helps to speed up metabolism which results in the burning of fat. Also, it controls the thyroid levels of your body. 

Patanjali Yoga asanas for Weight Loss 

Patanjali was an Indian sagacious character of ancient India, who was the author of several Sanskrit materials regarding various topics.

One of the greatest pieces of writings is the Yoga Sutras by Patanjali. Yoga Sutras is the oldest Yoga instruction book in current times.

This went through improvements and developments to become what we know as modern yoga. 

Patanjali yoga sutras

Yoga Sutras contains around 112 yoga positions whose routine practice contributes to the wellbeing of the human mind and body.

It increases mental peace and concentration along with other Yoga Sutras Vedic methods that help to achieve reduced weight. 

Ramdev Yoga asanas for Weight Loss 

Ramdev Yoga is a modern-day famous yoga method that deals with the practice of yoga for the betterment of the human mind and body.

Ramdev Yoga asanas for weight loss is a method developed by Baba Ramdev, a 51-year old Indian yoga guru. Baba Ramdev is the face of yoga in India and the face of Indian yoga around the world.

The 5 important yoga asanas of Ramdev yoga that help in weight loss are: 

  • Bharadvajasana, the seated twist. This simple sitting position of yoga mends the muscles around the shoulders, hips, and spines.
  • Also, it regulates the chemical levels of the body resulting in effective metabolism that helps in weight loss.
  •  
Ramdev Yoga for Weight Loss

  • Rajakapotasana, the king pigeon. This is a backward bend done in a sitting position to intensify the core strength of your lower body swelling the flexibility of your abdomen.
  • It also reinforces muscles of the neck, back, thighs, and chest. 
  • Anantasana, the Sleeping Vishnu. This position stretches your body and rallies the flow of blood to your brain and heart.
  • It fortifies and tones the leg muscles which play a very important part in the weight loss journey.
Ramdev Yoga for Weight Loss
  •  
  • Malasana, the Squat Pose. A very ordinary position to the eyes but done with continuity this pose helps to strengthen the back and neck muscles.
  • The pressure on the legs and stomach helps to upsurge the rate of metabolism and tones the muscles around the waist and belly. 
  • Paripurna Navasana, the Full Boat Pose. This boat-like position helps your body to improve its balancing while toning the abdominal muscles.
  • The position helps in weight loss by toning and strengthening the hamstrings and hip flexors. 

As per Swami Ramdev, overweight individuals experiencing circulatory strain, sugar, or heart-related issues don’t comprehend which yoga asanas they ought to do to get more fit without hurting their bodies.

In an extraordinary show on India TV, Swami Ramdev uncovered compelling yoga tips and home solutions for individuals who are corpulent and are additionally experiencing diabetes, circulatory strain, and heart illnesses. 

Kapalbhati

Kapalbhati is viewed as the most critical to annihilate any illness. This asana deals with the stomach-related framework along with the fat of the stomach.

Surya Namaskar

By doing the 12 stages of Surya namaskar every day toward the beginning of the day, one can reinforce their body and battle any illness. 

Anulom Vilom

With this pranayama, your entire body will stay sound, and you will get in shape. 

Singhasana

By playing out this asana, you will actually want to dispose of thyroid also. 

Ujjayi

Along with corpulence, ujjayi pranayamas help in treating thyroid organs. 

Bhastrika

It is helpful for the general strength of the body. It actuates great energy in the body.

Ramdev Yoga asanas for Weight Loss : Tips

  • Start your exercise by jogging at one spot alongside taking long breaths.
  • Tiryak Tadasana: Do this asana 3-4 times every day. This will assist you with losing muscle to fat ratio. 
  • Padahastasana: This asana ought to be done alongside taking long breaths. By doing this asana, you will dispose of stomach-related issues alongside stomach fat. 
  • Trikonasana: This asana ought to be done somewhere around multiple times for viable outcomes. This will assist with decreasing your weight quickly.
  • Konasana: By doing this asana, the additional fat cells present in the body are changed over into energy. By doing this asana, the muscles become more grounded alongside diminishing weight. 
  • Chakki Asanas: Do this asana by taking long breaths. Do this no less than 20-25 times, 1 set including 10 chakkis. Doing this will help the midriff and chest, likewise, treat sciatica illness, diminish stomach fat. 
  • Sthit konasana: By doing this asana, the fat of the abdomen and thighs will be decreased. It thins the abdomen, makes the body delightful, and is advantageous for the stomach, just like the back. It likewise controls diabetes. 
  • Bhujangasan: By doing this yoga asana, alongside lessening heftiness. Also, it makes the skin smooth and eases pressure. 
  • Ardha halasana: Abdominal fat will be diminished effectively by playing out this asana. Likewise, the entire body will stay fit. 
  • Paschimottanasana: This asana ought to likewise be done around 15-20 times. By doing this, you will likewise dispose of stomach fat. 
  • Shalabhasana: This asana acquires adaptability in the back. Remedies assimilation, fortify hands and shoulders. 
  • Markatasan: By doing this asana, the body will get alleviation from thyroid issues. 
  • Shavasana – With this asana, the body will get help from mental pressure. Furthermore, it helps in normalizing circulatory strain and diminishes gloom.

Ramdev baba yoga asanas for weight loss after delivery:

You can follow the Ramdev Baba yoga weight loss routine for reducing your weight after pregnancy or delivery. Here are some other poses:

  • Marjariasana or the cat pose of yoga
  • Viparita Karni or legs-up-the-wall pose of yoga
  • Trikonasana or triangle pose of yoga
  • Gomukhasana or cow pose of yoga
  • Kumbhakasana or the plank pose of yoga

Yoga asanas for Weight Loss for Beginners 

Beginners who are just about to start their weight loss journey with yoga may get confused among the variety of positions and theories regarding weight loss with yoga.

Some positions may seem difficult, while some of them may seem to be ineffective by their look.

However, Yoga asanas for weight loss is a proven and one of the most effective ways of achieving weight loss and physical wellbeing.

Given the fact, the best 5 weight loss techniques that every yoga beginner should practice are: 

  • Cat-Cow Pose, a dual transition.
Yoga for Weight Loss
  • This pose requires you to get on the floor like a cow and perform stretches that will make your abdominal muscles strengthen while burning the belly fat. 

  • Table Top Crunches, a position that demands you to lie down on your back with your shoulders lifted above the ground with the help of an abdominal thrust.
  • This position helps in weight loss as it involves the muscles from the upper and lower body.

  • Chair Pose, a challenge for your legs. It is much like a squat but your body stays on a higher level than squatting.
  • The position utilizes your glutes, calves, ankles, and quadriceps. 

Yoga for Weight Loss
  • Bow Pose, a front body stretch with your front to the ground. This pose toughens your chest, abdomen, groin, and hip flexors while putting the back muscles to work also.
  • This pose makes use of all core muscles of the body that are important for weight loss. 

  • Forward Bend Pose, a standing front bend that fortifies the belly fat and improves your breathing pattern building strong stamina important for weight loss. 

Everything appears to be confusing when you’ve quite recently begun your yoga for weight reduction venture, particularly in case you’re overweight.

Best time to do yoga asanas for weight loss:

Yoga in the first part of the day, that in the morning is the ideal approach to start your day.

Also, it boosts your metabolism and increases focus, hence your day will pass with energy and enthusiasm. 

Easy yoga asanas for weight loss:

Here are some of the easy poses for starting your daily yoga routine.

  • Mountain pose
  • Side lean pose 
  • Mountain Pose-Chair Pose Flow
  • Warrior II flow 
  • Downward-Facing Dog
  • Downward-Facing Dog-Plank Flow
  • Modified Side Plank
  • Wide-Arm Cobra
  • Chest Opener

Basic yoga asanas for weight loss:

The definition of basic Yoga asanas for weight loss differs for everybody. You can choose the easy poses for your basic yoga routine or choose the one that suits you best for your daily routine. 

You can start with the mountain pose, sun salutations and then increase your level of difficulty with every passing day. 

Yoga asanas to lose weight in 7 days:

Yoga is not some sort of magic, but it definitely has the impacts that show quickly.

Improving the metabolism and correcting your posture, helps in reducing the weight easily and that too without heavy medications and pain.

But, if you want the results quickly, you can choose poses that consume more energy and burn calories and fats. 

How much weight can you lose doing yoga?

You can lose up to 10-12 kgs of weight by doing Yoga asanas for weight loss in a month.

However, as indicated by Swami Ramdev, consolidating yoga every day and dealing with what you are eating is exceptionally simple to decrease weight in a matter of moments.

Which yoga is best for losing weight?

Along with power yoga, you can do certain yoga asanas as well to reduce the fat and burn the calories.

Here are the poses that you can practice daily to improve your metabolism and bring the best out of you in energy. 

  • Bhujangasana (Cobra pose)
  • Dhanurasana (Bow pose)
  • Kumbhakasana (The plank)
  • Naukasana (Boat Pose) 
  • Ustrasana (Camel Pose)
  • Eka Pada Adho Mukha Svanasana (One-Legged Downward-Facing Dog Pose)

Is yoga good for weight loss?

Numerous yoga rehearses consume fewer calories than conventional exercise (e.g., running, energetic strolling). In any case, yoga can expand one’s care and how one identifies with their body.

Along these lines, people will turn out to be more mindful of what they are eating and settle on better food decisions. 

However, standard yoga practice can impact weight reduction, not in the “conventional” feeling of how we interface actual work to weight reduction.

Regularly, weight reduction happens when an individual’s calorie admission (i.e., food and drink devoured) is not exactly their caloric use.

It implies that energy is consumed the entire day and more is exhausted during exercise.

Therefore, most people need to change both their energy admission and energy consumption to shed pounds.

Is yoga better than the gym?

Basically, it’s a never-ending debate because they both have pros and cons.

A gym session can cause you to feel drained and hungry while yoga renews you and helps in processing.”

Yoga asanas for Weight Loss

On the other hand, yoga has its particular pluses, notwithstanding the odd special cases (for example, power yoga), yoga doesn’t give cardiovascular advantages, which are so essentially significant. 

Why am I not losing weight doing yoga?

Take a look at your lifestyle and do your self-evaluation. 

  • Exercise has incalculable medical advantages and unquestionably supports digestion, however, it can make you amazingly eager and lead you to gorge.
  • This is the motivation behind why studies show that, for weight reduction, it’s more successful to confine calories than to expand work out. 

  • We love the nutrients and minerals of crude, cold-squeezed juices and newly made smoothies, yet we welcome you to be cautious with the blends.
  • In case you’re attempting to get in shape, up the green substance and diminish the organic product content, picking low glycemic natural products like berries, apples, or pears.
Yoga for Weight Loss

  • Additionally, add some fat to your juices (chia seeds, hemp seeds, and coconut oil are my top choices) to advance the nutrient and mineral assimilation and huge loads of greens to up your fiber content. 

  • This may come as major amazement, however, we encourage you to avoid “low fat” marks: they frequently have loads of sugar and undesirable synthetic substances that disturb your hormonal equilibrium and body capacities. 

  • Poisons are tremendous chemical disruptors. Assuming you need to get more fit (and streamline your wellbeing), you need your current circumstance to be just about as spotless as could be expected.
  • keep away from unforgiving synthetics and plastic food holders (BPA is perhaps the greatest guilty party). 

  • Our bodies need something like 7 hours of continuous rest around evening time to reestablish, rebalance, detox and revive.

  • Lack of sleep disturbs hormonal equilibrium: contemplates show that when individuals don’t get sufficient rest they have expanded levels of an appetite chemical called ghrelin.
  • It also diminished levels of the satiety/totality chemical called leptin, which could prompt indulging and weight to acquire. 

  • While eating consummately and practicing routinely, a considerable lot of us battle to get in shape due to our feelings of anxiety.
  • This is because the pressure is a significant disruptor to bunches of body capacities, including hormonal equilibrium.

References:

https://www.healthline.com/health/yoga-for-weight-loss#frequency

https://stylesatlife.com/articles/power-yoga-for-weight-loss/

https://www.stylecraze.com/articles/how-does-power-yoga-help-in-weight-loss/

https://www.healthshots.com/fitness/weight-loss/yoga-for-weight-loss-5-poses-for-overweight-beginners/

https://www.prevention.com/fitness/workouts/a20458283/the-10-minute-gentle-yoga-routine-that-can-help-you-lose-weight/

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