24 Best Yoga Poses For Weight Loss That Will Actually Work
Get ready to roll out your mat and shed your weight as you gain flexibility and balance.
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If you’re like anything like me, your conversations revolve around “Nothing works!”, “I need to lose weight.”, or “I want to lose weight – badly!” Before I tried yoga for weight loss, I had tried myriad forms of diets, traipsed through bountiful videos, and buried my head under never-ending listicles. Guess what? None of them worked, and I am glad that they didn’t, for I wouldn’t have turned to yoga. And, in the process, wouldn’t have made it a way of living. And, yes, I lost weight – tons of it.
Like they rightly say about yoga.
Let’s now talk about a few yoga asanas that help build your muscle strength, tone your body, and help you lose weight.
Yoga To Get Back In Shape
Given here are the effective yoga asanas for each body part:
A. For Facial Fat
B. For The Arms
C. For The Shoulders And Upper Back
D. For The Midriff
E. For The Thighs
F. For Calf Muscles/ Hamstrings
G. For The Hip
A. For Facial Fat (Approx. 2 minutes)
1. Simhasana
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Also Known As – Lion Pose
How It Works
This asana is known to tone the facial muscles and is a good stress buster too. It is a basic pose, and anyone can do it, irrespective of their age. When you sit in the Lion Pose and stick your tongue out, your facial muscles, along with the thorax and spine, are stretched.
Precautions
There are absolutely no potentials risks. If you have trouble sitting in this pose, sit on a chair and do the asana.
Video Link
2. Jalandhara Bandha
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How It Works
This seated pose for breath work is an excellent way to stretch and tone the muscles surrounding the neck region. As you press your chin against your chest, you work the muscles on your chin as well. The retention of breath also helps detoxify your lungs and improve respiration.
Precautions
If you have any breathing issues, do this bandha under the supervision of a certified yoga teacher. Retain your breath if you suffer from high blood pressure or heart disease.
Video Link
To know more about the asana, click here: Jalandhara Bandha
B. For The Arms (Approx. 5-6 minutes)
3. Adho Mukha Svanasana
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Also Known As – Downward Dog Pose
How It Works
The Adho Mukha Svanasana is a weight-bearing pose. You need to position the upper body on your hands. It is an excellent way to tone your arms and biceps.
Precautions
Do not do this asana if you suffer from carpal tunnel syndrome.
Video Link
To know more about the asana, click here: Adho Mukha Svanasana
4. Chaturanga Dandasana
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Also Known As – Four-Limbed Staff Pose, Low Plank Pose
How It Works
This pose requires you to stay off the ground by supporting the body on your hands and keeping the core intact. It not only tones your arms but also strengthens and tones your biceps and triceps.
Precautions
Do not attempt this if you have a shoulder or hip injury. Work with a certified yoga instructor who can help you with variations.
Video Link
To know more about the asana, click here: Chaturanga Dandasana
5. Ardha Pincha Mayurasana
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Also Known As – Dolphin Pose
How It Works
Your arms become the base for balancing the entire upper body while you try to stay afloat. This asana helps strengthen and tone the biceps, triceps, and arms.
Precautions
It is a simple asana that can be done by everyone. However, you need to be careful if you have neck or shoulder injuries.
Video Link
To know more about the asana, click here – Ardha Pincha Mayurasana
6. Urdhva Mukha Svanasana
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Also Known As – Upward Facing Dog Pose
How It Works
This asana involves stretching the arm muscles and balancing the body weight. It is a powerful and efficient way of toning your arms, biceps, and triceps.
Precautions
It is best to avoid this asana if you are pregnant or have wrist injuries.
Video Link
To know more about the asana, click here: Urdhva Mukha Svanasana
C. For The Shoulders And Upper Back (Approx. 4-6 minutes)
7. Bharadvajasana
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Also Known As – Seated Twist Pose
How It Works
The asana involves a deep twist and is an intermediary level pose that anyone can easily master with practice. It improves the natural flexibility of your upper body, improves digestion, and increases shoulders’ flexibility.
Precautions
Be careful if you have issues with the knees, hips, or spine.
Video Link
To know more about the asana, click here: Bharadvajasana
8. Ardha Matsyendrasana
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How It Works
This pose requires you to move your shoulder, neck, and spine in unison. The intense twist (one side at a time) helps in toning the sides, the upper body, as well as the abdominal muscles.
Precautions
Be careful if you have problems with the back or spine.
Video Link
To know more about the asana, click here: Ardha Matsyendrasana
D. For The Midriff (Approx. 5-7 minutes)
9. Navasana
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Also Known As – Boat Pose
How It Works
Think of a see-saw or a boat when you think of this asana. It works in the same way, and the midriff becomes the base for balancing the body. If you have trouble losing that stubborn belly fat, here is something that will give you visible results. With a little practice, you are well on your way to achieve toned abs.
Precautions
Do not do this asana if you are suffering from insomnia, hernia or spinal injuries.
Video Link
To know more about the asana, click here: Naukasana
10. Matsyasana
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Also Known As – Fish Pose
How It Works
It is all about stretching your lower body (and organs) like the thighs, intestines, hips, and abdominal muscles.
Precautions
It is best to avoid this asana if you have blood pressure, hernia, or migraine.
Video Link
11. Anantasana
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Also Known As – Vishnu’s Couch Pose
How It Works
This pose tones and firms the abdominal muscles. The focus shifts to both the sides of the body while you stretch. This asana improves blood circulation and digestion.
Precautions
If you experience a discomfort or stiffness in the neck or hips, consult your doctor before doing this asana.
Video Link
To know more about the asana, click here: Anantasana
12. Bhujangasana
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Also Known As – Cobra Pose
How It Works
A pivotal pose in the Surya Namaskar, this is an elegant asana that works on your upper body. . It gives the abdominal muscles a rooted stretch.
Precautions
Do not attempt this asana if you are pregnant or suffer from a hernia.
Video Link
E. For The Thighs (Approx. 6-8 minutes)
13. Baddha Konasana
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Also Known As – Cobbler Pose
How It Works
The Cobbler Pose works on the inner and outer thighs. An interesting variation of this pose is to flutter the legs like a butterfly – a reason why it is also called the Butterfly Pose. It is easy, straightforward, and relaxes your lower body.
Precautions
Avoid doing this if you have knee injuries.
Video Link
To know more about the asana, click here: Baddha Konasana
14. Malasana
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Also Known As – Garland Pose
How It Works
A posture that counters the effects of sitting all day and accumulating fat in the lower part of the body. It stretches the thighs, groin, and hip muscles. It improves flexibility and tones the inner/outer thigh region.
Precautions
Avoid this asana if you suffer from knee or hip pain.
Video Link
15. Anjaneyasana
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Also Known As – Crescent Pose
How It Works
This pose is all about the lunge – it stretches the legs, hamstrings, and thighs, thereby helping in toning the muscles from the hips to the ankles. It releases tension and gives you great flexibility.
Precautions
If you have knee injuries or heart problems, you might not practice this asana.
Video Link
To know more about the asana, click here: Anjaneyasana
16. Ardha Bhekasana
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Also Known As – Half Frog Pose
How It Works
The Half Frog Pose is one of the most challenging poses, but it gives you remarkable results. It stretches and strengthens the hips, quadriceps, and the hamstring muscles. You will feel energized as it stimulates blood circulation.
Precautions
It is best to avoid this asana if you have neck, shoulder or lower back pain.
Video Link
F. For The Calf Muscles/Hamstrings (Approx 5 – 7 mins)
17. Padangusthasana
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Also Known As – Big Toe Pose
How It Works
A pose that fully stretches the hamstrings and tones the calf muscles. It strengthens your thighs, legs, and back while stimulating the functioning of the kidneys and liver.
Precautions
It is one of the most basic poses and can be done by anyone. However, for beginners, it might take a while before they can fully bend and stretch.
Video Link
To know more about the asana, click here: Padangusthasana
18. Parsvottanasana
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Also Known As – Pyramid Pose
How It Works
It is also called the Intense Side Stretch Pose as it involves deep stretching of both the sides of the body. It strengthens the quads, calf muscles, and hamstrings as you extend into the final posture. An easy way to tone and strengthen your legs.
Precautions
This pose is not advisable for pregnant women and anyone with hamstring issues.
Video Link
To know more about the asana, click here: Parsvottanasana
19. Virabhadrasana 2
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Also Known As – Warrior 2 Pose
How It Works
The Warrior 2 Pose is a revitalizing pose that helps you build stamina while stretching all the muscles below your hips. It is the second level of the Warrior Pose that comes with a lot of benefits apart from just toning and strengthening your legs. It relieves sciatica like magic.
Precautions
Avoid this asana if you have chronic knee pain, arthritis, high blood pressure or diarrhea.
Video Link
20. Upavistha Konasana
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Also Known As – Wide Angle Seated Bend Pose
How It Works
Think of it like doing a ‘split’ while dancing, except this is seated. The deep stretch releases the tension in your torso and hip muscles and tones the hips.
Precautions
This is an advanced pose that does not have any potential risks. However, use a soft cushion or blanket under your torso if you have lower back pain.
Video Link
To know more about the asana, click here: Upavistha Konasana
G. For The Hips (Approx. 5-6 minutes)
21. Garudasana
Image: Shutterstock
Also Known As – Eagle Pose
How It Works
The Eagle Pose is a convoluted pose that engages your thighs, legs, and arms while pushing the torso outside the body. The balancing act helps you find stability and, in the process, strengthens your core and hip muscles.
Precautions
Avoid this asana if you have knee, shoulder, or ankle pain.
Video Link
To know more about the asana, click here: Garudasana
22. Ananda Balasana
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Also Known As – Happy Baby Pose
How It Works
This one is a great pose as it stretches the entire lower portion of your body. The focus is on the hip bone as it goes perpendicular to the floor. The inner thighs, groin, and hamstrings are also toned and strengthened in the process.
Precautions
Avoid this pose if you have diarrhea. During pregnancy, the pose should be adapted.
Video Link
To know more about the asana, click here: Ananda Balasana
23. Rajakapotasana
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Also Known As – Pigeon Pose
How It Works
The intense stretch of the legs, spine, and chest strengthens the hip muscles. In this asana, the entire body is in the front, and the hip is the only organ that pops out at the back of your body. Hence, it thoroughly works on your hip muscles.
Precautions
Even though this asana is profound and compelling, it is best to do it under the supervision of a certified instructor, especially if you have tight thighs or hips.
Video Link
To know more about the asana, click here: Raja Kapotasana
24. Supta Baddha Konasana
Image: iStock
Also Known As – Reclined Bound Angle Pose
How It Works
This asana is a hip opener and also works on the inner thighs. The balancing act of keeping the legs folded while sticking the toes together stimulates the toning of the hip muscles. It is a very relaxing asana and releases tension in the hip and thigh muscles.
Precautions
Refrain from doing this asana if you suffer from lower back pain, or knee or groin injuries.
Video Link
Caution: If you are pregnant, it is probably not the right time to lose weight. Always talk to a yoga specialist to know which asanas you can perform or not.
Yoga for weight loss is a new dimension that everyone wants to explore. Although yoga isn’t traditionally thought of as an aerobic activity, some yoga styles are more physically demanding than others. Yoga asanas that are active and intensive help you burn calories and reduce some extra flabs from your body. Yoga, particularly the more physical types of yoga, can be a useful strategy for weight loss. You may also discover that the awareness obtained through a mild, soothing yoga practice aids in weight loss.
Frequently Asked Questions
Is 10 minutes of yoga a day enough?
Yes. It can strengthen muscles, enhance posture and flexibility and benefit mental health.
Why am I not losing weight doing yoga?
Practicing only yoga may not help burn fat. You must follow a healthy lifestyle to see positive results. Drink plenty of water, eat healthy, sleep and wake up on time, and exercise regularly. There should be consistency in all of these activities.
How many times a week should I do yoga to lose weight?
You will see visible improvement if you practice intense yoga 3-5 times a week.
Which is better – yoga or exercise?
Yoga is for overall wellness. It may help tone your body and improve flexibility and strength. However, intense exercises seem more promising when the goal is to lose weight. For example, a 30-minute yoga session helps you burn around 85 calories; you can burn 126 calories with moderate-intensity exercise.
How quickly does yoga change your body?
You can achieve Impressive results in 6-12 weeks if you maintain proper consistency while doing yoga. However, this is just a rough estimation. It may vary from person to person.
Is yoga better than walking?
Yoga yields better results than walking if you aim to lose weight. You can burn 340 calories with the help of one hour of power yoga, while you can lose only around 242 calories by walking for an hour.
