Yoga For Weight Loss

Yoga is widely used today to lose weight and tone down the body. Yoga for weight loss is not a new concept anymore. It is present in almost every fitness studio and gym centers with a tagline "Yoga for Weight Loss". Even many schools have included yoga in their fitness regime for students.

Phalakasana Yoga For Weight Loss


Furthermore, yoga helps to maintain a healthy body and make you feel refreshed all day. So let’s talk about why to do yoga to lose weight. Then later we’ll discuss some yoga asanas that can help you in losing weight.

Why Do Yoga for Weight Loss?

There are numbers of reasons that makes yoga a perfect choice to adapt it in your weight loss regime.

  • Yoga does not require any equipment to practice. It works for the body through the body.
  • It does not make your body rigid while making it slim and fit. Regular practice of yoga provides flexibility besides strength and decreases the chances of injury during workout sessions.
  • Yoga can be done anytime, anywhere, at any position, and at any moment. It can be done while you are sitting, or walking or standing. It can be done on the roof, floor, within the room or in the park, balcony.
  • The yoga practice can be modified according to the level of the practitioner. So anyone can practice it be it the beginner, amateur or expert.

Thus, yoga is the best thing you can include in your fitness regime If you like, you can mix it with Gymming, or Aerobics or Zumba or actually anything you like. It will always enhance your weight loss journey.

Yoga Poses for Weight Loss

Following are some yoga asanas that will help you to lose weight and keep your body healthy.


Naukasana, also known as Boat Pose, is the best asana to tone down the waist. Besides, it makes the muscles of the leg, lower back, and abdomen stronger which help the body to do more physical activities. This, in turn, aids in weight loss.



  • Rest on your back on the mat
  • Raise up your upper and lower body to balance on your sitting bones
  • Make sure to align your toes with your eyes
  • Ensure that your knees and back are straight
  • Your arms should be parallel to the floor and pointing ahead
  • You should feel your abdominal muscles squeezing
  • Set your back straight and breathe in and breathe out regularly
  • Hold the position as long as you can
  • Then gradually come back to the initial position
  • Repeat it 8-10 times


Phalakasana, popularly known as Plank Pose, is among the best asanas to lose weight. It works on the core system of the body and facilitates weight loss in a more efficient way.

Phalakasana Plank Pose


  • Go down on your knees and take the push-up position
  • Lay your palms beside your shoulder on the ground
  • Keep your feet and toes together
  • Ensure that your body is aligned in a straight line from the heels to the upper body
  • Now hold this position for a few seconds and breathe
  • At last, gradually lower yourself back to the ground and come to the initial position

Cobra Pose

Cobra Pose, also known as Bhujangasana, tones the abdomen, builds up whole back and shoulders. It is quite helpful in losing lower belly fat.


  • Start with lying down on your stomach with the toes forehead resting on the ground
  • Try to keep your legs close as one, with your feet and heels lightly touching each other.
  • Lay your hands under the shoulders with palms down, keeping your elbows parallel and close to your upper body
  • While taking a deep breath, lift your head, chest, and abdomen slowly, but keep your navel on the flooring
  • With the support of your hands, draw your upper body back and off the ground
  • Make sure that your feet are still together
  • Stretch as much as you can
  • Hold the pose as long as you can, and then gently come back to the initial position
  • Initially do it at least 3-5 times and then gradually increase the pace

Lord of the Dance Pose

Lord of the Dance Pose, also known as Natarajasana, is the asana of multiple benefits. It stretches arms, legs, thighs, and shoulders that help the body to lose weight.


  • Take the position of Tadasana
  • Breathe in, elevate the left foot so that the heel is placed towards the left side of the hips and your knees are bend
  • The entire body weight is supposed to be on your right foot
  • Now exhale and bend your knees slightly more to make your upper body parallel to the ground
  • Next, lengthen your leg upward and look straight
  • Hold the pose for few breaths and then come back to tadasana pose
  • Repeat the same procedure with the other side
  • Do, as a minimum, 8-10 sets

Bow Pose

Bow Pose, also known as Dhanurasana, tones down the limbs. In addition, it helps to get rid of the flabby fat from arms and leg. It is called Bow Pose because in this pose the body appears curved and stretched tight as a bow.

Bow Pose


  • Start with lying down on your stomach
  • Keep your feet hip-width apart and the arms adjacent to your body
  • Fold your knees, take your hands toward the back and clutch your ankles while breathing in
  • Then lift your torso off the floor and drag your legs up and back
  • Fix your eyes ahead, try to hold the pose and keep taking deep breaths
  • Stretch your body as much as you can but avoid overdoing it
  • Hold the pose as long as you can, and then gently come back to the initial position

Diet Suggestions

All the above yoga poses will help you to lose weight and maintain a healthy body. However, one cannot neglect the importance of food and diet in the journey of losing weight. Your diet is the core of your lifestyle. So watch out what you feed yourself.

Yoga for Weight Loss

Morning Schedule

Try to start your day with one glass normal water. You can drink lukewarm water, or add some honey and few drops of lemon in it. It helps to increase the metabolism of the body.

Later in the breakfast, you can have eggs; boiled or scrambled, and a bowl of cereal or soup. Also, you can have toasts with milk, or a sandwich or a simple Indian breakfast like poha, paranthas, etc.

Lunch and Dinner

For lunch, you should include pulses, chapatis, some rice, curd and mix veggies in your diet. Now for dinner, try to eat less heavy before going to bed. You can have chapatis, some soup, and vegetables.

Moreover, you can add slight ghee in your diet too, especially in lunch or dinner. Try to have dinner at least two hours before you hit the bed.

Try to include fruits and more fluids in your diet, especially in summers. But make sure that fluids should be natural and homemade like lemon water, green tea, fruit juices, and soups.

Additional Suggestions

Regular practice of these asanas will surely help you to lose weight. However, you should always keep leveling up your practice. Yoga has so many types and varieties that you’ll never get bored which will not make your regime monotonous.

In case, you want to deepen your practice you can join Yoga teacher training in a yoga studio or ashram. This way you can do your practice under an expert.

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