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How To Yoga For Weight Loss: 9 Ultimate Poses

Discover the Transformative Power of Yoga for Weight Loss, so far you have tried everything that is all over the media for weight loss, whether it is print media, television or internet.

Over there you can found hundreds of suggestions to lose weight, many of these suggestions you have followed, but net result is far from satisfactory.  

Some of these weight loss suggestions are difficult to implement for various reasons and some are very expensive and some have too many side effects.

But there is one easy, side effect free, and much more economical method than others to reduce your weight and that method is losing weight by Yoga.

Yoga For Weight Loss

Many people believe that Yoga is a slow and steady movement of the body and stretching of various body parts, which can do anything but reduce weight, but this belief is far from truth.  

Yoga is a thousand of year’s old complete science, a lifestyle, a medical system and a spiritual discipline that brings harmony between mind, body and soul.

Apart from hundreds of other benefits Yoga can also reduce body weight if done properly with full faith and regularity. It will not only increase your flexibility, makes you mentally strong but will also burn fat very quickly.

Yoga For Weight Loss For Beginners

In this article we are going to give priority to the Yoga Poses for the beginners. There are many advanced Yoga poses that can bring your body in shape very quickly but it take time to learn and master those advanced Yoga poses like Sirsasana (Head Stand), and Wheel Pose (Chakrasana).

So in this article we are only mentioning easy to do Kriyas, Pranayama and Yoga Poses for weight loss that can be done easily by most people. You only need to show faith, regularity and dedication to get your desired results.

So let’s talk about few yoga kriyas, Pranayama and easy Yoga Poses for reducing body fat very quickly.

1. Agnisar Kriya

Agnisar kriya benefits
Top 11 Agnisar kriya benefits

First yoga for weight loss is Agnisar Kriya, which is very effective in reducing weight. Agnisar is not a yoga pose but a Yoga Kriya, which can very effectively reduce your body weight in no time.

This Yogic Kriya is associated with the “Fire” element in our body. It helps to regulate digestive fire in our body and cleanses it from within.

Agnisar Kriya tones up and strengthens the core muscles and digestive organs of our body. It creates heat in the body and purifies the Manipura Chakra. It helps to eliminate toxins from our body and prevents many diseases and also strengthens our immune system. 

In this Yogic Kriya the stomach muscles are vigorously contracted and expanded which helps in burning fat all around our waist area. As this Kriya increases heat in the body which also helps in burning extra fat and calories very fast.

This Kriya is not very difficult but very easy to learn for people of all ages and those who are new to Yoga can definitely begin with this Kriya. However there are few precautions which need to be kept in mind before making this Kriya a daily routine of your life.

The complete step by step, How to do this Agnisar Kriya properly, its meaning, benefits, precautions, contraindications, side effects are given in the link. Kindly check it for full details.

2. Kapalabhati Pranayama

Benefits of Kapalabhati Pranayama
Benefits of Kapalabhati Pranayama

The next yoga for weight loss is Kapalabhati Pranayama, it does the work of purifying, cleansing and balancing the vital life energy, which is known as ‘Prana’ in the Sanskrit language.

The regular practice of Kapalabhati can help to achieve the best health of mind and body.

The regular practice of Kapalabhati can greatly help in reducing weight from the body. Kapalabhati primarily consists of small, powerful breathe out and passive breath in.

In Kapalabhati there is a consistent movement of stomach muscles, which tones and stimulate all organs of the stomach area and resultantly burns lots of at.

It is noticed that in many cases one proper stroke of Kapalabhati has the capacity to reduce one grams of excess body weight.   

Kapalabhati in a strict sense is a ‘Kriya’ and not a Pranayama. It also helps in cleansing and toning the respiratory tract of the body by helping the discharge of toxins and waste material from our bodies.

The step by step, How to do Kapalabhati, its meaning, benefits, precautions, contraindications, tips, are given in the link. Kindly check it for full details of Kapalabhati.

3. Cobra Pose (Bhujangasana)

Cobra pose in Yoga
Cobra Pose in yoga top 10 amazing benefits

The first yoga for weight loss pose is ‘Cobra Pose’, it is also known as Bhujangasana in the Sanskrit language. ‘Bhujang’ means a ‘Cobra’ in the Sanskrit language and as the pose resembles like a cobra, hence the name.

Cobra yoga pose increases the vital energy, flexibility, stretch and strengthen the spine, ensures easy and deep breathing, stimulate stomach organs, corrects all digestion related issues, improves blood circulation and helps in controlling obesity particularly fat around the belly.

The step by step How to do Cobra Pose, its meaning, benefits, common mistakes, contraindications, are given in the link. Kindly check it for full details of Cobra Pose.

4. Downward Facing Dog Pose (Adho Mukha Svanasana)

Downward Facing Dog Pose Yoga
Downward Facing Dog Pose Yoga

The next yoga for weight loss pose is ‘Downward Facing Dog Pose’ or the ‘Adho Mukha Svanasana’ in the Sanskrit language, which is a very popular yoga pose among yoga practitioners. Usually it is the first and also the last yoga pose in yoga classes.

This pose energize the whole body, is good for runners, relieves stiffness and pain in the heels, strengthen the ankles and legs, relieves arthritis, strengthen abdominal muscles, good for heart and brain.

This yoga pose gives strength to whole body and helps in reducing excess body fat from the body.

The step by step How to do Downward Facing Dog Pose (Adho Mukha Svanasana), its meaning, benefits, modifications, tips, contraindications, are given in the link. Kindly check it for full details of Downward Facing Dog Pose (Adho Mukha Svanasana).

5. Utthita Trikonasana (Extended Triangle Pose)

Utthita Trikonasana
Utthita Trikonasana

The another wonderful yet easy yoga for weight loss pose is Utthita Trikonasana (Extended Triangle Pose) it is one of the basic yoga poses of Hatha Yoga. 

This Pose is one of the best yoga pose for weight loss. This yoga pose is best for stretching of shoulders and hips muscles. It is ideal for beginners to go for this pose.

Apart from reducing excess body fat this yoga pose has several other benefits as well like it helps to remove menstrual discomforts, removes stiffness from hips and legs, corrects minor deformity in the legs.

It also give relief from neck sprains and backaches, strengthen chest and ankles, lengthen spine, tones up leg muscles, helps in digestion related issues, relieves acidity, gastritis and flatulence.   

The step by step How to do Utthita Trikonasana (Extended Triangle Pose), its meaning, benefits, modifications, tips, contraindications, are given in the link. Kindly check it for full details of Utthita Trikonasana (Extended Triangle Pose).  

6. Bow pose (Dhanurasana)

bow pose in yoga
Bow pose in yoga: 16 amazing benefits

Bow pose or Dhanurasana is also good yoga for weight loss pose and is one of the most effective yoga pose for weight loss. It strengthen your back and tones up abdominal muscles and organs. Therefore helps in losing weight easily with regular practice.

This pose improves body posture, digestion and appetite, helps in curing asthma, obesity, rheumatism and gastrointestinal issues, cures constipation, remove excess body weight, brings flexibility, stimulate reproductive organs.

It also relieve back pain, improves blood circulation, improves functions of kidney and liver, beneficial in controlling diabetes, improves function of liver, small intestine and big intestine, strengthen ankles, thighs, grains, chest and abdominal organs.

The step by step How to do Bow pose (Dhanurasana), its meaning, benefits, precautions, contraindications, are given in the link. Kindly check it for full details of Bow pose (Dhanurasana).   

7. Boat Pose (Navasana)

Boat Pose Yoga
Boat Pose Yoga

In our series of yoga for weight loss poses is Boat Pose or Navasana. It is easy to do yoga pose that gives great strength to your core muscles. Regular practice of this yoga pose can boost metabolism and promotes weight loss, particularly around waistline.

This yoga pose relieves gastric complaints, strengthen kidneys, reduce fat around waist, build abdominal and core strength, helps in hernia, give strength to spine, stimulates thyroid and prostate glands, improves digestion and relieve stress.  

The step by step, How to do Boat Pose (Navasana), its meaning, benefits, tips, common mistakes, modifications and variations, contraindications are given in the link. Kindly check it for full details of Boat Pose (Navasana).

8. Upward Extended Feet Pose (Urdhva prasarita Padasana)

Urdhva Prasarita Padasana benefits
Top 5 big Urdhva Prasarita Padasana benefits

The next yoga for weight loss pose is Upward Extended Feet Pose (Urdhva prasarita Padasana) which can do wonders for your aim to lose weight. This wonder pose mainly targets the abdominal and hip areas.

In this yoga pose, the legs are moved in an upward direction. This upward movement of the legs give strengthen to the core muscles, lower back, pelvic and hips.

This yoga pose is very beneficial for improving metabolism of the body, it strengthen the inner muscles around the abdominal organs. The active movement of the abdominal muscles in this yoga pose stretches and contracts regularly that stimulates internal organs of the body.

This yoga pose enormously helps in improving digestion and assimilation of food and also helps to relieve symptoms of stomach related problems like gastritis, bloating and flatulence etc.

The step by step, How to do Upward Extended Feet Pose (Urdhva prasarita Padasana), its meaning, benefits, variations, precautions, are given in the link. Kindly check it for full details of Upward Extended Feet Pose (Urdhva prasarita Padasana).

9. Shoulderstand (Salamba Sarvangasana)


The last but not the least yoga for weight loss pose is Shoulderstand or Salamba Sarvangasana, which is another great asana that can help you to lose weight.

This asana is known as the mother of all asanas, just as the mother always tries to keep harmony in the home so does this yoga pose creates harmony in the human body.

This yoga pose particularly works on the glands, which make them secrete hormones for the proper function of the body. It is the most important yoga pose of ‘Hatha Yoga’, for various body ailments including weight loss.

Apart from weight loss, this yoga pose helps in curing many ailments and diseases like asthma, bronchitis, throat ailments, insomnia, nasal disorders, hypertension, diabetes, constipation, urinary disorders, hernia, eyesight, and hair fall. 

The step-by-step, How to do Shoulderstand, its meaning, benefits, modifications, precautions, contraindications, tips, and variations are given in the link. Kindly check it for full details of Shoulderstand.


You can also embrace a healthier lifestyle along with Yoga for Weight Loss to achieve your aim to lose extra fat in your body.

Yoga is an Indian science of rejuvenating mind, body, and soul, it benefits the practitioners in many different ways including those who are obese and wants to reduce their excess body weight.

It is a time tested management for a healthy body and peaceful relaxed mind. Yoga not only reduces excess weight but also enhances health condition of the practitioner tremendously and creates balance of mind, body and soul.

FAQ: Yoga For Weight Loss

Q1. Which is the easiest and most effective yoga for weight loss?

Ans: If you want to do the easiest and only one Yoga then Kapalabhati is the one for you to lose weight. You have to do this pranayama for at least 15 minutes a day to get the results you are looking for.

Kapalabhati is not pranayama but a Kriya, which is very easy to do, people of all ages can do it very conveniently. Even when you are not in a position to perform any other Yoga Pose you will be able to do Kapalabhati.   

Q2. Is 30 minutes of yoga a day enough to lose weight?

Ans: It depends upon what yoga poses you do and how you do them. A study was conducted by Harvard to measure how many calories yoga was able to burn in people with different body weights.

According to that Harvard study, 30 minutes of Hatha yoga burned 120 calories for a 57 kg person, and it was also observed that more the weight of the yoga practitioner more calories he will lose for the same workout.

Q3. Can Yoga help you lose belly fat? 

Ans. Definitely, yoga can help in reducing belly fat, there are many yoga poses that particularly focus on toning and strengthening the stomach region and thereby reducing belly fat.

Bhujangasana, Navasana, and Dhanurasana are very effective in reducing belly fat. Apart from Yoga poses, Agnisar Kriya and Kapalabhati are also very effective for reducing belly fat.

Q4. Is yoga better than walking?

Ans: Yes! Definitely, according to the available data, walking for one hour will burn around 242 calories and on the other hand, one hour of power yoga will burns 340 calories.

Yoga is a much better option than walking because apart from weight management it has numerous other health benefits as well.

Q5. Can yoga reduce weight in a month?

Ans: Swami Ramdev the well known yoga guru in a TV show on India TV mentioned that women can very easily lose 10-12 Kg of weight in just a month.

According to Swami Ramdev, if you take care of your eating habits and incorporate yoga in your life, you can easily reduce weight in no time.

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