15 Easy and Effective Yoga Poses for Weight Loss
Yoga is a physical, mental, and spiritual practice that is started in Ancient India. The word ‘Yoga’ is derived from the Sanskrit word ‘Yuj’ which means ‘to join’ or ‘to unite’. Practicing yoga daily not only improves your flexibility but gives you peace.
I am practicing Yoga for the last 5 years and want to share a few things that I have learned with you. I shared some of the home remedies to lose weight that I take along with yoga. In this post, I will share a few yoga poses for weight loss.
Since yoga needs patience and the healing process in yoga is slow and steady, you have to keep calm and follow all the steps. You can not get an instant effect but you will definitely get positive results.
There are a few best youtube channels for practicing Yoga at home. You can follow these channels and learn a lot without investing money.
Things to consider while doing Yoga:
- Keep your mind and soul calm.
- Always start Yoga with meditation followed by a warm-up.
- Wrong posses can never give you the right results. So, learn and do every pose in a proper way.
- Always do yoga on the mat
- Learn to make proper poses otherwise you may feel unwanted pain.
- If you have any medical issues, do consider a doctor or Yoga teacher before starting Yoga.
Yoga is not just about making different poses that strengthen your muscles. It has way more benefits than you think like it increases flexibility, improves respiration, improves energy and vitality, balances metabolism, increases muscle tone, improves cardio health, Reduce Weight and most importantly helps in stress management
Yoga Poses for Weight Loss
These are the simple yet effective yoga poses for weight loss. These are the pictures of some of the yoga experts around the world which am I sharing with you. Try to do a proper pose like these pictures as these are the best yoga for weight loss.
1. Virabhadrasana B (Warrior II)
This pose looks very simple but it needs lots of strength. The warrior pose tones the muscles in your thighs and shoulders. For doing this pose, spread your leg sidewise and make bend your front leg parallel to the ground. Keep your arms straight parallel to the ground and keep your body straight.
2. Plank Pose
The plank pose is a very common pose in any kind of Physical Exercise but a very effective one. This pose tones the full body. Try to hold this pose for 30 seconds and increase this time day by day.
Halasana tones Shoulders and Vertebral Columns. This yoga pose regulates metabolism and helps in weight loss. Avoid this pose if you have neck injuries or menstruation.
4. Anjaneyasana (Lunge)
To do this pose, you need to have a good sense of balance. You can stretch your arms up in the pose of namaskar after the pose shown in the picture. Your whole body stretches during this process. This pose is basically for toning of thighs, arms, and chest.
5. Bow (Dhanurasana)
The Dhanurasana is a back stretching exercise that helps in flexibility as well as strength to the back. But if you have excessive problems with the spinal cord and disc, don’t perform this pose. Also, if you have severe stomach-related problems then don’t perform this pose.
Chakrasana is also known as Urdva Dhanurasana. This asana is a complete body stretch and gives flexibility to the spine. This Asana is also good if you want your breast in shape. Try to do it three times a day and hold the pose as long as you can. Increase the count day by day.
Note: You need flexibility for this Yoga pose. So, I will recommend you to do this pose after 15 to 20 days of Yoga practice.
The Natarajasana pose needs balancing. This back-bending asana must be practiced on an empty stomach. This pose tones shoulders, thighs, abdomen, thorax, and groin.
8. Butterfly Pose
In butterfly pose or Titli Pose, you have to move your knees up and down the same as wings, you have to move your knees up and down the same as the wings of a butterfly. This pose tones your inner thighs and also stimulates and improves the function of the reproductive system in men and women.
9. Side Plank (Vasisthasana)
The side plank is best to reduce side fats and also it increases body balancing and gives strength to the body. It not only builds strength in your shoulder and arm but the deep contraction in your abs, oblique muscles, and hips.
The Janu Sirsasana is also known as Head-to-Knee Pose or Head-to-Knee Forward Bend. This pose strengthens the Back and is good for the Vertebral Columns, Shoulders, Hamstrings, and Groin.
11. Half Boat Pose (Ardha Navasana)
Half boat pose looks easy but is one of the toughest basic yoga poses for weight loss. You have to hold this pose as long as possible. This pose is good for the abdomen, Vertebral column, and Hip Flexors.
12. Revolved Lunge Pose (Parivrtta Anjaneyasana)
revolved lunge pose is a twisted variation of Lunge Pose with several modifications and variations that develop stamina while improving your balance. It stretches the psoas and hips.
Utkatasana is a yoga pose where you have to sit on imaginary chairs. This yoga pose is for the legs and it tones the thighs. This yoga asana provides strength to the hips, spine, and chest muscles.
14. Surya Namaskar
Surya Namaskar is the sequence of 12 yoga poses which is a complete fat-burning yoga. It gives stretch and strength to all parts of the body. If you want to lose weight quickly by doing yoga, Surya Namaskar 10 times a day in starting and increasing this counts day by day. Do surya namaskar after warm-up.
15. Ardha Pincha Mayurasana
the Ardha Pincha Mayurasana is also known as a dolphin pose. It gives strength to the Leg and Arm. This asana is a standing pose that resembles an inverted ‘V’, with the forearms and toes on the ground, and the rest of the body raised to form a ‘V’.
So, these are the basic yoga to lose weight. These yoga poses are good for beginners. You can do these yoga poses at home but be sure to do it in a proper way. The wrong pose may lead to unwanted pain in the body. Yoga is the best way to lose weight as it doesn’t involve any equipment and the weight loss by Yoga rarely comes back.
So, Enjoy yoga but do take a proper diet for weight loss.
Yes, yoga is very effective in losing weight. Yoga is a slow and sturdy process that needs patience. There is an exercise form in Yoga called power yoga that helps in losing weight quickly.
Plank pose, Warrior pose, Triangle pose, Downward Dog pose, Bridge pose, Twisted Chair pose, Bow pose, and many more yoga poses are best for weight loss. Surya Namaskar is a series of 12 yoga poses that are the best yoga for weight loss.
Yoga can help in burning fat effectively which also includes tummy fat.
This totally depends on the form of yoga you are performing, the weight of a person, and the intensity of yoga. If you do Hatha yoga for 30 minutes, it will burn 120 calories for a 57kg person and 144 calories for a 70kg person.
Yes, you can do yoga if you are overweight. In fact, choosing yoga instead of the gym on starting days is better if you are overweight. It will help you lose fat without feeling low energy.