5 Best yoga asanas for weight loss that really works

Yoga asanas for weight loss: Weight loss is a serious issue, and those determined few who want to shed those extra kilograms might consider spending thousands on a gym membership. Or, would you fancy running two miles in the morning instead? The best way forward, especially for those who lead a sedentary life or have passed their prime is to take up yoga.

5 Best yoga asanas for weight loss

Learning about the practice of yoga asanas for weight loss

For one, you can do yoga in the comfort of your house. Second, you don’t need expensive equipment or gadgets to do them. Yoga is an age-old practice passed on to us from the sages of the old who perfected the ways to exercise. These are easy to do and have most benefits if one follows them faithfully.

The method is to make poses, bend and hold your body in positions that help improve the metabolic activity and burn fat. Though all the poses will help you do this, we have a few that have more efficacy than the rest in burning fat. Remember, when you hold the pose, you must feel energized. If you feel any unease or pain, discontinue the pose, and take rest.

Also Read: 11 Best superfoods for weight loss in your diet

Useful Yoga poses for weight loss

Ardha Chandrasana – Half-moon pose

Ardha Chandrasan

Method of this asana

  • Stand with your feet together and hands by your sides.
  • Raise hands and clasp the palms together. Press on the palms and stretch your hand towards the ceiling.
  • Slowly bend to one side and let out your breath. Your hands remain pointed above your head.
  • Do not bring your head forward nor lean back. You feel the muscles strain from your thighs to the waist and your hands.
  • Take a breath as you come back to upright position. Wait for a second or two and then do the asana bending to the other side now.

Benefits of Ardha Chandrasana

This asana tones the inner thighs, the upper thighs, and buttocks. Done over a period of two months, you can burn the unsightly tyres around your hips. You lose weight and strengthen your core.

When to avoid: Avoid this pose if you have a spine injury, digestive disorder, or elevated blood pressure.

Utkatasana – chair pose


Method of this asana

  • Start from standing position. Bring the hands in front of you and lightly press the palms together.
  • Raise your clasped hand up above your head. Slowly sit down halfway to the floor.
  • Tighten the core and reach upward with the hands. Breathe deeply.
  • Press on the floor with the soles of your feet and rise slowly. Bring your hands down in front of your chest.

Benefits of Utkatasana

It adds strength to the core, tones the buttocks, and makes the thighs firm. You can lose weight.

When to avoid: Avoid this asana if you back or knee injury.

Adho Mukha Svanasana – Downward dog pose

Adho Mukha Svanasana

Method of this asana

  • Rest on your hands and bent knees on the floor.
  • Push your hands forward and raise your sitting bones up to the sky.
  • Put your head in between your hands, so you have a straight line.
  • Straighten your knees and make your body in the form of a Vee.
  • Press with your hands on the floor and lengthen your neck.
  • Draw the stomach muscle inwards, spread the fingers wide.
  • Shoulder bones must come around the back to the front of the rib cage.
  • Move your gaze to your navel. Now hold your position for a few second.
  • Exhale and bring your knees down to the ground from where you started.

Benefits of Adho Mukha Svanasana

It lengthens the spine, increases your lung capacity, and thus, energizes you. You lose weight. This helps you tone your biceps and arms and adds strength to the core and thighs. It stretches the hamstrings and arches of the foot.

When to avoid: People who are afflicted by carpel tunnel syndrome must avoid this asana.

Also read: Best diet for 40+ year old woman for weight loss

Ardha Matsyendrasana – Half spinal twist

ardha matsyendrasana

Method of this asana

  • Sit with your legs stretched in front of you and your hands by your side.
  • Cross your legs under you so that the heels support your buttocks.
  • Now, raise one leg and bring the heel to the other side of the other leg.
  • Turn your torso to the side so that you now see back. Keep your hands straight on either side pointing to the ground.
  • Maintain pose and do deep breathing. Stretch your spine and strengthen the core. Press your shoulder blades inward as you breathe.
  • Release the waist and loosen your hands. As you bring our hand to the front, turn your chest and face forward. Now, repeat for the other leg.

Benefits of Ardha Matsyendrasana

This helps you develop more capacity for your lungs. It stretches the spine, tones the abdominal muscles, and adds strength to the thighs. It helps you lose weight by stimulating your digestion.

When to avoid: Avoid this asana if you have an injury in your back.

Vasisthasana – Sage pose


Method of this asana

  • Begin by lying on your stomach on the floor. Keep your hands under your shoulders and raise your chest off the floor.
  • Raise your sitting bones up to the sky while pushing on your hands down on the floor.
  • Now, walk your right hand forward and turn your left heel sideways.
  • Open your chest, so it now faces to your right side and raise your right hand towards the sky.
  • Tighten your core and thigh muscles by tensing your leg.
  • Lift your right leg up and hold the pose for a few seconds.
  • Now repeat this for the other leg.
  • You can add a variation of the asana by placing your leg in front of you when you face sideways. Or, you can place the leg behind you.
  • You can place the free hand (the right hand) on your hip instead of raising it to the sky.
  • Drop your hands to the floor and come to the starting position.

Benefits of Vasisthasana

This is a simple way to lose weight. Also, it assists to strengthen the shoulder and arms. You get more strength in your core.

When to avoid: Avoid doing this asana if you have back or knee injury.

People who suffer from high blood pressure or heart disease must consult their doctor before they start any exercise. Yoga alters the gene expression and improves brain function. It can lower blood sugar levels and your anxiety. So, remain dedicated to yoga, and it will reward you.




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Anoop Sharma

About Anoop Sharma

Anoop Sharma is an IT professional, freelance health writer and creator of www.medicinalplantsanduses.com. He is passionate about helping others learn about health issues and their natural remedies, yoga and healthy food.

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3 Comments on “5 Best yoga asanas for weight loss that really works”

  1. Nice. But I can’t do these poses bcoz my weight is 73 kg. so please tell me about some easy yoga aasaa. thank you

    1. Hello sunil,

      If you check you find that 3 out of these 5 yoga poses are very easy and you can practice without any pain. Let me know if you still unable to perform these yoga asanas.


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