9 Asanas Poses to Help You Lose Weight

A five-thousand-year-old transcription by the Indus valley civilization on fragile palm leaves has paved the way to an innovative weight loss therapy. Yoga was mentioned by the Rigveda Indian collection Vedic Sanskrit hymns.

Researchers have found yoga to be more than a thousand years old. The rich history of yoga can be divided into periods that are innovation, practice, development, and rest.

The Rishis (and Brahmans) who recorded their Upanishads training helped to refine and develop yoga. This practice was further developed over time to become Yoga.

Five basic principles are the basis of the discipline:

  • Exercise
  • Diet
  • Breathing
  • Relaxation
  • Meditation

Table of Contents

Yoga Poses for Weight Loss:

Many people have seen the benefits of yoga in losing weight. Yoga for weight loss is a controversial topic. Many people believe that Yoga alone is not enough to promote weight loss. Yoga can be combined with healthy eating to help you lose weight. Yoga improves your mindfulness and your relationship to your body. You will be more inclined to eat healthy food than unhealthy food, which can lead to increased fat accumulation.

Healthy eating and exercise are two key aspects of losing weight. These aspects are required for yoga poses to help you lose weight.

Yoga isn’t just about strengthening your muscles. Yoga has many more benefits than that.

  • Increased flexibility
  • Improved respiration
  • Increased energy and vitality
  • Balanced metabolism
  • Athletic health improved
  • Muscle tone increases
  • Improved cardio health
  • Weight loss
  • Stress management

Stress can have devastating effects on your mind and body. Stress can manifest in the form anxiety, depression, insomnia, and a lack of focus. Stress is most often the cause of weight gain. Yoga can help with stress.

Yoga’s physical benefits, when combined with stress management, can help someone lose weight and maintain their mental and physical health.

Yoga Asanas for Weight Loss

Yoga poses are not necessarily easy and will not result in weight loss. These Yoga poses help to improve your flexibility, concentration, and muscle tone. Once your body is used to these poses, you can begin to do Yoga asanas for weight reduction.

Here are some Yoga asanas, and tips for weight-loss:

1. Chaturanga Dandasana – Plank Pose

Chaturanga Dandasana is the best way for strengthening your core. It is as simple as it seems, but its benefits are enormous.

Only when you are in the position that you feel its intensity on your abdominal muscles,

2. Virabhadrasana – Warrior Pose

The Warrior II pose is a great way to tone your shoulders and thighs, and improve your concentration. The more you hold this pose, you will see better results. In just a few moments, Virabhadrasana will help you get tighter quads.

Virabhadrasana for weight loss

Warrior III poses are designed to balance and tone your back, legs, arms, and back. If you contract your abdominal muscles while in the Warrior III pose, it will tone your stomach and flatten your belly.

3. Trikonasana – Triangle pose

The trikonasana helps to improve digestion as well as reduce the fat deposited in the belly & waist. It improves blood circulation throughout the entire body. The lateral motion of this asana can help you lose more fat at the waist and build muscle in the thighs, hamstrings, and hips.

Although it doesn’t cause your muscles to shake as much as other poses, this pose has the same benefits that other asanas do. It also improves balance & concentration.


4. Adho Mukha Svanasana – Downward Dog pose

Adho Mukha Svanasana can tone your entire body, but with more attention to certain muscles.

It can strengthen your arms and legs, hamstrings, back, and thighs. Focusing on your breathing while you hold this pose engages your muscles, tones them, and improves your concentration.

Adho Mukha Svanasana helps with weight loss

5. Sarvangasana – Shoulder Stand Pose

Sarvangasana is known for its many benefits, such as increasing strength and digestion. It is also known for balancing the thyroid and increasing metabolism.


Sarvangasana, or the shoulder stand, strengthens the upper body and abdominal muscles. It also improves the respiratory system and improves sleep quality.

6. Sethu Bandha Sarvangasana – Bridge pose

Another asana with multiple benefits, the Sethu Bandha Sarvangasana (or Bridge pose), is another. It is great for weight loss, thyroid health, and glutes.

Sethu Bandha Sarvangasana

The Bridge pose improves muscle tone, digestion and regulates hormones. It also improves thyroid health. It also strengthens your back muscles.

7. Parivrtta Utkatasana – Twisted Chair pose

The Parivrtta Utkatasana is also called the Yoga’s version of the squat. You should know that it is more intense and tones your abdominal muscles, works the quads, and glutes.

The asana can also improve the digestion system and lymph system. It is a great method to lose weight.

Parivrtta Utkatasana

8. Dhanurasana – Bow Pose

Are you looking for the best way lose belly fat? Dhanurasana is a massage that helps to strengthen the abdomen, digestion, and thighs. It can stretch your entire body, strengthen and tone your muscles, and improve blood circulation.

Dhanurasana helps one lose weight

9. Surya Namaskara – Sun Salutation Pose

Surya Namaskara, or Sun Salutation, does more than just warm up the muscles and get blood flowing. It tightens and toned most major muscles, trims the waist and tones the arms. It also stimulates digestion and balances metabolism.

Surya Namaskar offers a complete package of health and the best way for you to lose weight.

Yoga can help you strengthen your immune system. Click here to download the app and join the live sessions for FREE!

Power Yoga Poses for Weight Loss

There is much debate about yoga’s effectiveness in weight loss. Yoga helps you tone your body and lose that extra fat. Power Yoga is a different story. Power Yoga is a vigorous form that revitalizes the mind and body.

It’s more like a cardiovascular exercise. Power Yoga is a great way to lose weight and live a stress-free, healthy life. It increases stamina, flexibility and mental focus.

Power Yoga, a modern form Ashtanga Yoga, is a form of Yoga. Asanas increase your internal heat and stamina, making it easy to be flexible, strong, and free from stress. It is a form of strength-building exercise that can be used to train your whole body.

Power Yoga poses offer you the benefits and flexibility of Yoga.

  • This helps to burn calories, but it is not as effective as yoga for beginners.
  • It increases your metabolism
  • It improves your overall well-being
  • It is useful to increase strength, stamina and flexibility as well as to tone the body.
  • It increases your concentration
  • It helps you relax, as stress and tension are significantly reduced.
Power yoga for weight loss

Surya Namaskara, or Sun Salutation, is the most reliable form of Power Yoga. Surya Namaskara is a good warm-up to start your Power Yoga session. Surya Namaskara itself can be considered Power Yoga.

Surya Namaskara offers immense benefits because it focuses on your core muscles.

These are the best Power Yoga poses to lose weight:

  • Pawanmuktasana, or the Wind releasing pose, can help you lose extra fat in your stomach and stomach region.
  • Trikonasana, or the Intense Side Stretch Pose, helps reduce fat from the sides. It increases your heartbeat and helps you burn calories.
  • Dhanurasana (or the Bow pose) helps you lose fat from your arms, legs and stomach. It can be very beneficial to tone your body.
  • Garudasana, or the Eagle pose, is a great weight loss option for those who desire thinner legs, arms, and hands.
  • Eka Pada Adho Mukha Svanasana (One-legged downward-facing dog) – When combined with breathing, it helps tone your arms, legs, and abdominal muscles.
  • Bhujangasana, or the Cobra pose, is a great choice to strengthen your buttocks and tone your abdominal muscles.
  • Navasana, or the boat pose, is the easiest Power Yoga pose to lose weight. It is a concentrated exercise that uses all the major muscles in your body.
  • Savasana, or Corpse pose, is the best way to end your Power Yoga session. Savasana is a great way to relax your muscles and prevent muscle damage.

Power Yoga also has many other asanas that can help you lose weight, such as the Uttanpadasana (or the Raised feet pose), Veerbhadrasana (or the warrior pose), Ardha Chandrasana (or the Half-moon position), Paschimottasana (or the Seated forward bend), and Veerbhadrasana (or the warrior pose). Power Yoga is an effective intervention for weight loss and prevention of obesity.


Yoga, an Indian way of mind-body rejuvenation, is a great option for anyone, whether you are looking to lose weight or relax.

It is an age-old remedy for a healthy and toned body, and a calm mind. Yoga is not only good for weight loss, but it also promotes mental and physical balance.

Frequently Asked Questions (FAQs).

Q. Q.

Yoga can help you lose weight, but it all depends on your flexibility.

Q. Q.Can you lose belly weight with yoga?

Yoga can help you lose belly fat. Basic stretches as well as different asanas (like Surya Namaskar) can help to lose belly fat. However, it is not recommended to aim for spot reduction.

Q. What is better for weight loss – yoga or gym?

Both yoga and fitness offer their own benefits. Yoga allows for more stretching and relaxation while fitness involves the contraction of muscle. One method is not better than another for weight loss. It depends on each individual’s own body type and their choices.

Q. Is power yoga effective for weight loss?

It is effective in weight loss. Hatha yoga is recommended as it is longer-lasting. Power yoga should not be attempted by people with medical conditions.

Q. Q.Can you lose weight by doing Yoga?

A. Yes, there are many asanas that can help with weight loss. Warrior Pose, Plank Pose and Downward dog poses are all very effective. 

Q. Q. Can 20 minutes of yoga help me lose weight? 

A. Yes, a 20 minute yoga session can help you lose fat. A calorie deficit diet is a good option to get the best results. 

Q. Q.

A. Yoga is a form of exercise that can be done anytime, any day. People do it in the morning to commence the day with energy or even in the evening to relax one’s mind and body. 

Q. How many calories do yoga burn in 30 minutes?

A. Calorie burning in Yoga depends on how you perform the postures & for how long you hold them. Yoga is a holistic practice that does not require you to focus on calorie burning. If you track your progress, a 30 minute session of power yoga can burn approximately. 100-115 calories. 

Q. Q.

A. Yes. A 25-day yoga session can be great for improving your body and mind. An intense 25 minute yoga session can also help with weight loss. 

Q. Q.

A. Although both are equally effective, Yoga is different from Gym. Yoga is about strengthening both your body and mind at the same time. The gym is about adding physical exercise to your life. It is also about personal preference. 

Q. Q.

A. Weight loss is a gradual process. Although it is different for everyone, you can see a small loss in as little as 10 days. Regular practice of Surya Namaskar (pranayama), Bridge asanas and Pranayama can tone the body and help you lose weight.   

Q. Q. Which yoga is best to lose weight in 7 days?

A. Focused breathing, Pranayama, Surya Namaskars and various Asanas when done regularly for 7 days with good alignment can help see the difference in mind & body. 

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