Yoga – Top Yoga Poses for Weight Loss

HealthYoga has always felt like a more relaxing, form of fitness, especially helpful when it comes to stress relief – but can it really help us to lose weight? Our way of life and dietary patterns assume a negative part in weight pick up. Yoga is successful weight reduction choice, it is gentle a way for stretching and toning the body, is also a very good way to shed the extra bulk from the body. Constituted of supple and trained movements, Yoga helps not only in reducing weight but also keeping it off for good, if you are wise enough to continue practicing it even after you have accomplished your weight loss goals.

When it comes to yoga and weight loss, the style of yoga becomes an important factor. The type of yoga you need to do is called Vinyasa or Flow Yoga. This style of yoga is based on the performance of a series of poses called sun salutations. Vinyasa includes many popular, athletic and sweat-drenched yoga styles:

  1. Ashtanga. Ashtanga Yoga is a very vigorous style of practice with a few distinct advantages for those who want to lose weight. Ashtanga Yoga is ideal for home practitioners.
  2. Power Yoga. Power yoga is considered to be one of the best natural ways of losing weight. It is medically safe and has no side effects. Using dumbbells while performing power yoga helps you burn more calories.
  3. Hot Yoga. Vinyasa yoga done in a hot room ups the ante by guaranteeing you’ll sweat buckets.

Keep in mind that if you are just starting to do yoga, are very overweight, or are quite out of shape, always choose a beginner-level class.

5 Effective Workouts Power Yoga for Weight Loss

1.Cobra Pose (Bhujangasan).

cobra-poseThe Cobra pose or Bhujangasan is extremely effective in relieving lower back pain – a common problem for women after delivery. This pose is a great workout for firming the buttocks, toning the abdomen, arms and shoulder, strengthening the spine and improving blood and oxygen circulation to the pelvic region.

  1. Lie flat on your stomach on the yoga mat and relax your body.
  2. Put your hands on the mat just under your shoulder and lift your upper body up, chest from the mat while inhaling. Keep your feet joined and fixed to the floor at all times. Bend backwards as much as you can without hurting yourself and form a nice arc with your back. Look upwards. Hold the pose for 10 seconds while breathing normally and exhale while lowering your body to the mat. Repeat it 5 to 8 times at a stretch.


  •     Builds upper back and arm strength.
  •     Tightens the backs of the legs and buttocks.
  •     Increases flexibility of the spine.
  •     Stretches muscles of the chest and shoulders to relieve stress in the upper body and neck.
  •     Stretches the abdomen – a great counter pose to intense core work.
  •     Good for low back pain and sciatica when done with proper alignment.
  •     Helps relieve fatigue.

2.Bow Pose (Dhanurasana).

dhanurasanaBow pose is very simple exercise and a great yoga activity for toning and losing extra fat from your arms and legs.

1.Lie down on the floor on your stomach, head down. Keep your hands closer to your chest. Inhale and bend your knees up, then reach back with your hands and clasp hold of your ankles. Hold the breath for 30 seconds. Exhale and return to the starting position by releasing the ankles, and then repeat.

2.The Rocking Bow : Come into the Bow, then rock forward as you exhale, backward as you inhale. (Don’t use your head to rock.) Repeat up to ten times, then relax.

Initially, you will find it easier to lift your knees with legs apart; more advanced students should aim to perform the Bow with legs together.


  • It helps in tone the muscles of legs and arms.
  • Good for breathing troubles, back ache, diabetes.
  • Castro-intestinal problems and improves digestion.
  • The spinal flexibility improves your posture and acts as a stress reliever.
  • Used for polycystic ovary syndrome treatment using yoga.
  • It helps to stimulate the functions of the reproductive organs, relieves menstrual discomfort and normalizes the menstrual cycles.
  • It also helps people with kidney disorders.

Limitations: Hernia and hypertensive patients should avoid.

3.Wind-Releasing Pose (Pawanmuktasana).

Yoga poses which is very efficient for the weight loss and it is very trendy between youngsters. This yoga pose helps to eliminate fat from the body. This yoga pose is excellent for losing weight from abdominal area.

Lie down on the floor on your back and bring your knees up to your chest area with both of your ankles. Grip your arms in this yoga pose over the knee area as you bring your head up to the floor. All you have to do in this yoga pose is to deep breath and when you feel stretch then relax yourself slowly.


  • improves digestion
  • stretching the low back and lengthening the spine
  • healing sciatica, waist pain, heart problems and arthritis

Contraindications: Recent abdominal surgery, hernia.

4.Boat pose (Naukasana).

boatThis posture helps to reduce belly fat. It is the best type of yoga for weight loss that helps to achieve a perfectly flat abdomen. It puts controlled pressure on the abdominal region, increases blood flow to the reproductive organs and enhances the functions of the ovaries.


  1.     Lie flat on your back on the yoga mat with your arms by your side, feet joined together.
  2.     Relax in this position for some time and keep breathing normally.
  3.     Take a deep breath and lift up your head, chest and feet off the ground as you exhale stretching your arms towards your feet.
  4.     Maintain your eyes, fingers and toes in a straight like while breathing deeply.
  5.     Try to maintain the angle of 45 degrees. Feel the tension in the navel and abdominal muscles.
  6.     Hold your breath and the posture for 10-15 seconds. You can increase the time of holding posture by practicing regularly.
  7.     Now exhale slowly and get back to your starting position.

Duration: 3-4 repetitions daily but should not overdo.


  •     Helps to reduce belly fat.
  •     Improve the function of digestion.
  •     Regulates the function of pancreas, liver and lungs.
  •     Strengthens abdominal muscles.
  •     Good for diabetes patient to maintain the sugar level.
  •     Improves the blood circulation.
  •     Strengthens the muscles of thigh, hips, necks and shoulder.
  •     Improves the function of kidney, thyroids and prostate glands.
  •     Helps to strengthen the lungs, liver and pancreas.
  •     Helps to increases the circulation of blood and maintain the sugar level.


  • Suffering from low or high blood pressure, hip joint pain, arthritis, severe headache, migraine,  hernia and ulcer patients should not practice naukasana (Boat pose).
  • Pregnant women should not practice this boat pose.

5. Side Stretch Pose.

This yoga pose can help raise your heart-rate and burn calories in less time.


  1.     Stand with your feet marginally more extensive than hip width separated.
  2.     Turn your middle and turn both your feet to the right. Keeping legs straight, sigh and pivot over your right leg until your middle is parallel to the floor, arriving at your hands to the ground (assuming that you can’t touch the floor, you can rest them on a piece).
  3.     Pivot further with every sigh, moving your middle closer to your right thigh.
  4.     Remember to keep breathing, then relax and repeat it to the opposite direction.


  •     Calms the brain
  •     Stretches the spine, shoulders and wrists (in the full pose), hips, and hamstrings
  •     Strengthens the legs
  •     Stimulates the abdominal organs
  •     Improves posture and sense of balance
  •     Improves digestion
  •     Very effective for treating flat feet


  •     Just like any other forward bending asanas, those with spinal injury should not try this asana
  •     This asana is not recommended for people with severe lower back pain or leg (knee injuries)
  •     People with rheumatic or arthritis will find difficult to practice this asana
  •     Always consult your doctor before starting any Yoga or other exercises


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