Yoga for Weight Loss

This article is reviewed by an expert

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Are you having trouble losing weight? 

Are you looking for natural ways to lose weight? 

If yes, then you have come to the right place. 

In this article, find out the best yoga for weight loss and lose your weight holistically. 

How Does Yoga Help Lose Weight? (1)

Stress is one of the leading causes of weight gain. It increases the levels of cortisol in the body, which in turn increases abdominal fat, decreases muscle mass and causes cravings for fatty and sugar-rich food, leading to weight gain and obesity. 

Yoga helps reduce cortisol levels, enhance mood and alleviate anxiety and depression while also improving sleep, thereby aiding in weight loss.  

In addition, yoga also helps build mindfulness and curb emotional eating, while also creating a community of support that helps motivate you further to continue with your weight-loss journey. 

Yoga is also one of the best ways to burn calories and increase muscle mass and tone, all of which help lose weight effectively. 

Best Yoga Poses For Weight Loss (2)

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Surya Namaskar (Sun Salutation)

Sun salutation or Surya Namaskar helps tone the muscles in the back, arms, legs, wrists, shoulders and neck, which help in weight management and treat obesity.

How To Perform Sun Salutation?

Step 1: Stand in prayer pose or Pranamasana.

Step 2: Inhale and lift your arms overhead in  Hastottanasana.

Step 3: Exhale and bend forward while standing in Hastapadasana.

Step 4: Inhale, sit on your left leg and push your right leg as far as possible in Ashwa Sanchalanasana. 

Step 5: Exhale and perform the downward dog-facing pose or Adho Mukha Svanasana.

Step 6: Salute with the eight parts of the body while keeping your hips raised high in Ashtanga Namaskara.

Step 7: Inhale and rise to cobra pose or Bhujangasana.

Step 8: Exhale and perform again downward dog-facing pose or Adho Mukha Svanasana.

Step 9: Inhale, sit on your right leg and push your left leg as far as possible in Ashwa Sanchalanasana.

Step 10: Exhale and bend forward while standing in Hastapadasana. 

Step 11: Inhale and lift your arms overhead in Hastottanasana. 

Step 12: Exhale and come back to prayer pose or Pranamasana.

Dhanurasana (Bow Pose)

Dhanurasana or Bow Pose helps reduce localised fat and tone arms and legs, all of which help in weight loss. 

How To Perform Bow Pose?

Step 1: Lie on your stomach and keep your feet apart. 

Step 2:  Fold your knees, pull your hands backwards and try to touch your ankles.

Step 3: Take a deep breath in and lift your chest while pulling your legs back.

Stay 4: After a few seconds, exhale and gradually bring your chest and legs back to the ground.

Utkatasana (Chair Pose)

Chair Pose helps burn fat and increase the metabolic rate in the body. It also strengthens the legs, thighs and knees.

How To Perform Chair Pose?

Step 1: Stand with your feet and knees together.

Step 2: Bend your knees forward and make a 90° angle with the ankle. Then, lower your hips till they reach the same height as your knees.

Step 3: Stretch your arms overhead, aligning with your ears and breathe naturally.

Setu Bandha Sarvangasana (Bridge Pose)

Bridge Pose helps enhance metabolism and aid in weight loss. In addition, it also stimulates the digestive system.

How To Perform Bridge Pose?

Step 1: Lie flat on your back, with your knees bent and your feet resting firmly on the yoga mat beneath your knees. Keep your arms beside your body on the floor.

Step 2: Now, use your abdominal and thigh muscles to lift your hips and pelvis up.

Step 3: Elevate your tummy and lower torso also with your thighs but keep the shoulders, neck, and head firmly rooted to the floor.

The Final Takeaway

Yoga is one of the best ways to lose weight naturally. Performing these poses every day helps to not only lose weight but also strengthen muscles and boost your overall health.