5 Yoga Asanas for Faster Weight Loss

Reviewed By Experts

5 Yoga Asanas for Faster Weight Loss

Everyone is looking for that miracle pill that will give them the body of their dreams, beyond health and wellness. There is no pill! The miracle though can be achieved by practicing the five yoga Asanas listed below. Regular Abhyaas of these will benefit the body, keep it fit, and relax the mind. These Asanas will help build endurance and improve cardiovascular health. They will reduce the dreaded 6-letter word – STRESS and cortisol while helping to burn the subcutaneous fat.

Benefits of yoga in weight loss

Here are the key benefits of incorporating yoga into a weight loss journey.

1. Increased metabolism

Dynamic and flowing yoga sequences, like Vinyasa or Power Yoga, elevate heart rate and stimulate metabolism. It can help burn calories more efficiently.

2. Enhanced muscle tone

Many yoga poses engage and strengthen different muscle groups. Consistent practice can help improve muscle tone, which enhances physical appearance and increases the body’s ability to burn calories.

3. Mindful eating habits

Yoga encourages mindfulness, both on and off the mat. Mindful eating, cultivated through yoga practice, involves paying attention to hunger cues and making healthier food choices.

4. Stress reduction

Chronic stress leads to weight gain around the abdominal region. Yoga’s emphasis on breath control and relaxation techniques helps reduce stress hormones.

5. Balanced hormones

Yoga practices, like twisting poses, may stimulate the endocrine system and promote hormonal balance. Hormones are crucial in weight regulation; balanced hormone levels can support a healthy metabolism.

6. Improved digestion

Yoga includes poses and sequences that massage and stimulate the digestive organs. Enhanced digestion can optimize nutrient absorption and contribute to a healthier gut.

10 Yoga asanas that help lose weight faster

Here are the ten yoga asanas you can perform to lose weight faster.

1. Chair Pose (Utkatasana)

Utkatasana, or Chair Pose, requires sitting back as if sitting in an invisible chair, arms lifted overhead.


  • Strengthens thighs, calves, and spine.
  • Tones abdominal organs.
  • Increases stamina and endurance.

How to Perform

  • Stand with feet together.
  • Inhale, raise arms overhead.
  • Exhale, bend your knees and lower hips as if sitting in a chair.

2. Side Plank (Vasisthasana)

Vasisthasana is a side plank where the body is supported on one hand, creating a straight line from head to heels.


  • Strengthens arms, wrists, and core.
  • Improves balance and concentration.
  • Tones oblique muscles.

How to Perform

  • Start in the plank position.
  • Shift weight to one hand, lift the opposite arm and stack feet.
  • Hold, keeping the body in a straight line.

3. Boat Pose (Naukasana)

Naukasana resembles a boat shape, balancing on the sit bones with legs and upper body lifted.


  • Strengthens core muscles.
  • Tones and stimulates abdominal organs.
  • Improves digestion.

How to Perform

  • Sit with legs extended.
  • Lean back slightly, lift legs and upper body.
  • Hold, forming a V shape.

4. Extended Triangle Pose (Utthita Trikonasana)

Utthita Trikonasana extends the body to form a triangle shape, reaching toward the toes with one hand and the other lifted.


  • Stretches and strengthens thighs, hips, and waist.
  • Stimulates abdominal organs.
  • Improves balance and posture.

How to Perform

  • Stand with feet wide apart.
  • Turn one foot outward and reach toward the toes with the opposite hand.
  • Hold, maintaining a straight spine.

5. Cobra Pose (Bhujangasana)

Bhujangasana entails lifting the chest off the ground, resembling the raised hood of a cobra.


  • Strengthens back muscles.
  • Opens the chest and lungs.
  • Stimulates abdominal organs.

How to Perform

  • Lie on your stomach, hands under your shoulders.
  • Inhale, and lift your chest.
  • Hold, keeping elbows slightly bent.

6. Downward-Facing Dog (Adho Mukha Svanasana)

Adho Mukha Svanasana is an inverted V shape that stretches and strengthens the entire body.


  • Stretches and strengthens muscles.
  • Improves digestion.
  • Relieves stress and mild depression.

How to Perform

  • Start on hands and knees.
  • Lift hips toward the ceiling, straighten legs, and press heels toward the floor.
  • Hold, forming an inverted V shape.

7. Upward Plank (Purvottanasana)

Purvottanasana involves lifting the hips toward the ceiling, straightening the arms, and forming a reverse plank.


  • Strengthens arms, wrists, and legs.
  • Stretches the front body.
  • Improves posture.

How to Perform

  • Sit with your legs extended, hands behind you, and fingers pointing toward your feet.
  • Lift hips toward the ceiling, straightening arms.

8. Chaturanga Dandasana (Four-Limbed Staff Pose)

Chaturanga Dandasana is a low push-up position that engages the core and strengthens the arms.


  • Strengthens arms, shoulders, and core.
  • Prepares the body for arm balances.
  • Builds overall body strength.

How to Perform

  • From a plank position, lower the body to a low push-up position.
  • Keep elbows close to the sides.

9. Bow Pose (Dhanurasana)

Dhanurasana involves lifting the chest and thighs off the ground, resembling a bow shape.


  • Strengthens back muscles.
  • Opens the chest and front body.
  • Stimulates digestion.

How to Perform

  • Lie on your stomach, bend your knees, reach back, and hold onto your ankles.
  • Lift chest and thighs off the ground.

10. Sun Salutation (Surya Namaskar)

Surya Namaskar includes poses that flow seamlessly, including Mountain Pose, Forward Fold, Plank, Chaturanga Dandasana, and Upward-Facing Dog.


  • Full-body workout, engaging multiple muscle groups.
  • Boosts cardiovascular health.
  • Increases flexibility and strength.

How to Perform

  • Perform each pose in the sequence with controlled breath.
  • Flow through the poses, maintaining a steady rhythm.

Precautions to remember when performing yoga asanas for weight loss

Here are some precautions to follow when performing yoga asanas for weight loss.

1. Gradual progression

Start slowly, particularly if you’re new to yoga or have been inactive. Progress gradually to more challenging poses as your strength and endurance improve.

2. Listen to your body

Pay attention to your body’s signals during each pose. If you experience pain, leave the pose and consult a yoga instructor.

3. Avoid overexertion

While challenging yourself is essential for progress, avoid overexertion. Pushing your body can lead to injury. 

4. Proper warm-up

Begin your yoga session with a proper warm-up to ready your muscles and joints for more intense asanas. Warm-up poses help increase blood flow and flexibility.

5. Modify poses as needed

Everyone has a unique body, and not all poses may suit everyone. Modify poses according to your comfort and ability.

6. Breath awareness

Maintain knowledge of your breath during the practice. Avoid holding your breath, and synchronize your movements with a steady and controlled breathing pattern. 

7. Mindful eating

While yoga supports weight loss, it’s crucial to balance it with a healthy diet. Practice mindful eating and focus on nourishing your body with whole foods.


The above asanas can be done at home, even in a small place, and will help you tremendously, even if you don’t want to or can’t get to a gym. Chant Om at home for a more balanced, fitter, and energized you! Watch what you eat, practice yoga regularly and you are on your way to Nirvana.


1. What are the best yoga asanas for weight loss?

Some effective yoga asanas include Chair Pose (Utkatasana), Downward-Facing Dog (Adho Mukha Svanasana), Plank, Warrior Poses (Virabhadrasana I and II), and Sun Salutation (Surya Namaskar).

2. What are weight loss asanas?

Weight loss asanas refer to specific yoga poses or postures that enhance metabolism and strengthen muscles to support weight loss goals.

3. What is the best asana for fat loss?

While individual preferences vary, some of the best asanas for fat loss include dynamic poses like Sun Salutation, challenging poses like Boat Pose (Naukasana), and strength-building poses like Chaturanga Dandasana.

4. What is the fast weight loss yoga asana?

High-intensity asanas like Power Yoga or dynamic sequences such as Sun Salutation are considered adequate for fast weight loss in yoga.

5. How to choose the best yoga asana for weight loss?

Consider your fitness level, preferences, and any health conditions. Opt for a mix of poses that engage different muscle groups and gradually progress in intensity to create a well-rounded weight loss yoga practice.

Disclaimer: The information provided here is for general information and is not meant to substitute any medical advice. Please consult your doctor for appropriate medical consultation.


Suchitra Marwah

Suchitra is a certified yoga teacher with a specialized focus on Yoga for Children, Corporate professionals, Women's Health & Pregnancy


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