5 Yoga Asanas for Weight Loss

5 Yoga Asanas for Weight Loss

Yoga helps to calm the mind, but it can also be an effective way of dropping some pounds. It’s a wonderful tool that enhances your mental and physical wellbeing. Apart from helping you with weight loss, yoga will help you build muscles and improve flexibility. It’s a way you can burn fat without sweating. We are going to unravel some asanas for weight loss. Asana roughly translates to “pose or posture,” and it simply means “yoga pose.” Let’s explore five yoga asanas that can help you shed off that weight.

     1. Sun Salutation (Surya Namaskar)

5 Yoga Asanas for Weight Loss

This yoga asana works on the whole body and it’ one of the best postures to help lose weight. Sun Salutation tones your neck spine, shoulders, arms, hands, wrists, leg, and back muscles. To reap the benefits, always do it with your navel tucked in. It builds internal heat as it stretches and tones most of the major muscles.

The asana helps to trim your waist, balance metabolism, and stimulate the digestive system. One round consists of two sets, each with 12 poses. Always try to practice as much as possible with as many rounds as your body can handle.

     2. Triangle (Trikonasana)

5 Yoga Asanas for Weight Loss

Unlike other postures, Trikonasana might not make your muscles shake, but it’s super effective on your abs. The triangle posture involves setting your legs 3-4 feet apart in a triangular shape and twisting your body. Not only does it help reduce fat deposits in the belly, but it also improves digestion.

Moreover, the triangle pose engages the muscles of the legs and arms, and you can build more muscle as you lose weight. You might also need some motivation to help you achieve your weight loss goals. Check these weight loss success stories to inspire and encourage you to get rid of that fat your waist.

     3. Wide-Legged Forward Bend (Prasarita Padottanasana)

5 Yoga Asanas for Weight Loss

Commonly, your hands are supposed to touch the floor below you in this posture, but, you can make things extra by shoulder stretching. The first step is to spread your feet and bend ahead, not on the waist but at the hips. This is to ensure your back is straight when you bend. Don’t just hunch forward.

If you bend appropriately, you will feel your hamstring stretch strongly. To perform the asana correctly, do it in front of a mirror. Take 5-6 breaths in every hold and if you are comfortable enough clap your hands behind your back. Attempt to bring them up to the roof’s direction to help stretch your arms and shoulders.

     4. Plank Pose (Dandasana)

5 Yoga Asanas for Weight Loss

Holding a plank can help you strengthen your core. It a simple pose but it won’t take you long to feel the effect in your abs. Making some adjustments can help increase the intensity even more. Translated into many fitness routines which represent the adjustments, the plank pose is one of the most diverse asanas in yoga.

Lie down on your abdomen and position your elbows under the shoulders. Raise yourself into a pushup position and place your forearms on the ground. Take a deep breath and lift your body from the floor with your hand and toes providing support. Squeeze your glutes and tighten your abdominal muscles. Hold for about 5-7 normal breaths. The pose will help you burn fat, and strengthen the core.

     5. Warrior Pose (Virabhadrasana)

5 Yoga Asanas for Weight Loss

There are also Warrior I and Warrior II, and the tree of them are performed as a flow, meaning you do a pose and switch to another one fluidly. The yoga asana is essential for weight loss and shouldn’t be ignored.

It opens the chest, abdomen, and ankles and creates space for deeper breathing. It also stretches the thighs and the ankles. The pose involves putting your back foot at an angle and keeping the front knee at 90 degrees. It’s not recommended for people with heart problems and high blood pressure.


Now that you know these five yoga asanas, apply them to your routine and watch your body gain shape with time. Don’t give up! Keep going and practicing more.


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