Yoga Weight Loss 9 Asanas
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Yoga Weight Loss 9 Asanas
Published on: 03th Mar,2023
Last Updated on: 17th Jan,2024

Besides a healthy diet and cardio exercises, the centuries-old discipline of yoga can be a great addition to your daily weight-loss regimen. Some yoga poses or asanas, as they’re traditionally called, are intense enough to help reduce weight. Let us look at nine such asanas that are useful for weight loss

Yoga Asanas For Weight Loss

1) Adho Mukha Svanasana (Downward Dog Pose)

If you’re performing yoga for weight loss, this is one of the poses you must include in your arsenal. The asana is great for your biceps, thigh muscles, back and hamstrings. The pose itself requires a bit of flexibility and uses your body weight to engage your arms.

2) Chaturanga Dandasana (Four-Limbed Staff Pose)

Another great asana to burn fat in your arms and tone those arm muscles is the Chaturanga Dandasana. This is similar to a plank, but your body is lower and flatter. Besides working your biceps and triceps, the pose also helps strengthen your core. 

3) Urdhva Mukha Svanasana (Upward Facing Dog Pose)


This asana could be seen as the opposite of the downward dog pose, although it works similar muscles of the arms. Instead of facing down, the asana is performed by facing upwards and stretching the arms. This pose is excellent for toning your biceps and triceps.

4) Navasana (Boat Pose)


The Navasana is probably the best pose to reduce belly fat, since it concentrates load on your abdomen muscles. Your legs and torso make a ‘V’ shape, while you balance your body on your sitting bones. It can be tricky, but regular practice can make you master it.

5) Baddha Konasana (Cobbler Pose)


Thigh fat can sometimes be tricky to reduce. The cobbler pose is a great asana to tone your thighs. You can begin by sitting down on the floor cross-legged, but slowly bring the soles of your feet against each other. You’ll feel the tension in your inner and outer thigh muscles immediately. 

6) Malasana (Garland Pose)


The Malasana pose is amazing for your lower body. You’re lower down on your feet with knees bent, thus stretching your hips, thighs and groin. This pose is great to perform in between long durations of sitting in your chair. Significant fat reduction is seen in the inner and outer thigh regions. 

7) Anjaneyasana (Crescent Pose)

The crescent pose is great for lower-body flexibility and weight loss. With your entire body stretched out in a ‘U’ shape, the bulk of force is exerted on your legs, thighs and hamstrings. The asana tones muscles from your hips all the way down to your ankles.

8) Garudasana (Eagle Pose)

Of all the asanas in this blog, the Garudasana may take the most practice to master. The body twists onto itself, engaging not just your arms, but also your legs, thighs and torso. It may also require a good bit of flexibility. It is nothing short of amazing if you want to burn calories and improve muscle tone.

9) Dhanurasana (Bow Pose)

The Dhanurasana is among the best yoga poses for weight loss. The USP of this asana is that it works up so many groups of muscles throughout the body. Your arms, shoulders, abdomen, buttocks, thighs and back are all engaged in this versatile pose. If you’re performing yoga to lose weight in 10 days or a similarly short duration, then the bow pose is a must in your exercise routine.

If you want expert advice on how to lose weight fast by practising yoga, then you can do no better than FITCOACH, our smart, AI-based fitness trainer that can help you with yoga recommendations and smart instruction videos. Download FITPASS to avail the benefits of this revolutionary new fitness assistance and find yoga classes near you.

Written By
FITPASS Editorial Team
FITPASS Editorial Team
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The writers, storytellers and day-dreamers - making sure that they pen down their thoughts in the best possible manner. With an expertise in writing for Health & Lifestyle, they used the platform to share their knowledge to the readers.
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Frequently Asked Questions
How can yoga help with weight loss?

Yoga is great for toning of muscles by reducing fats around them. Yoga, in addition to a weight-loss diet, is pretty helpful if you’re looking to decrease your weight.

What are some specific yoga asanas that can aid in weight loss?

The Dhanurasana, Anjaneyasana, Malasana, Chaturanga Dandasana and other asanas in this blog can aid significantly in weight loss.

Can I expect to lose weight just by practising yoga, or do I need to also change my diet?

Any exercise, including yoga, may be inadequate for weight loss if one is not following an appropriate diet plan. Besides yoga, a low-carb diet can speed up your weight-loss results tremendously.

Can't find an answer? Reach out to our team directly at care@fitpass.co.in or dial 1800-5714-466.
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