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Yoga for Weight Loss: 5 Yoga Asanas to Melt Away the Pounds

By  ,  Onlymyhealth editorial team
Apr 15, 2013
4.8 / 5(4 Ratings)
Quick Bites

  • Yoga is always thought as calming and not as a cardio exercise.
  • It increases oxygen supply to the cells to help burn fat.
  • Uttanasana is a yoga pose that works on your abdominal muscles.
  • Utkatasana gets rid of fat around thighs and buttocks.

More

If you are dreading to go for a party just because you can’t fit into your perfect dress or suit, then try yoga for weight loss. Yoga will help you lose the extra flab and make you feel good about yourself.

 

yoga weight loss

 

How to Lose Weight with Yoga

Yoga is always thought as calming and not as a cardio exercise. But when you do yoga to lose weight, you will see the results in some time. It offers excellent cardio workout, resistance training and stretch training to regain and maintain flexibility besides weight reduction.

Most of the yoga asanas for weight loss emphasize on breathing that creates calm and serene states of being. It increases oxygen supply to the cells of our body and helps in burning the fat cells. Some of the examples of weight loss yoga asanas that involve deep breathing are kapalbharti, pranayama and anulom-vilom. Each time you practice these asanas for weight reduction, you burn extra calories to get rid yourself from the layers of fat on your body. These also help in toning the muscles and increasing their endurance level.

 

Yoga Asanas to Reduce Fat

Following yoga regime regularly helps in fat management of our body. The most effective one is Surya Namaskar or Sun Salutation. For a week if you do 51 rounds of Surya Namaskar in a day, you will be amazed at the results.

 

Yoga for Weight Loss: Ardha Chandraasana

This pose is excellent to tone your lower body and get fat off from it. If thighs and buttocks are your problem areas, practice the yoga to reduce weight.

  • Stand with your feet together.
  • Raise your hands above your head and join your palms.
  • Stretch your arms in a manner to reach for the ceiling.
  • Slowly bend sideways from your hips, keeping your hands together.
  • Keep your elbows straight feeling the stretch from your fingertips to your thighs.
  • You will feel the stretch along the side of your stomach and back.
  • Hold the pose as long as you can.
  • Get back to the start position and repeat this pose on the other side.

 

 

Yoga for Weight Loss: Veerbhadrasana

Also referred to as the warrior pose, veerbhadrasana stretches your back and strengthens your core. This pose helps you get rid of fat from your midsection.

  • Stand with your feet together with hands by your side.
  • Extend your right leg forward and the other leg extended backwards.
  • Bend your right knee so that you get into the lunge position.
  • Twist your torso in a way that it should be facing your bent right leg.
  • Now turn your left foot sideways for extra support.
  • Straighten your arms and raise your body up and away from your bent knee.
  • Tilt your torso backwards so your back forms and arch.
  • Stay in this pose for 3-5 seconds.
  • To get back to the initial position, straighten your right knee and push off your right leg.
  • Now, repeat the steps with the other leg.


Hands can be used for the support if you don’t feel comfortable. Moreover, never rush out of this pose as there could be an injury to your back or legs.

 

weight loss yoga

 

Yoga for Weight Loss: Utkatasana

Utkatasana, also known as the chair pose, helps strengthen the core muscles, thighs and tones the buttocks.

  • Stand straight with your hands folded in namaste form.
  • Raise your hands above your head and bend at the knee. Your thighs must be parallel to the floor.
  • Bend your torso slightly forward and breathe.
  • Hold the pose as long as you are comfortable.
  • Get to the initial position and repeat it at least 5 times.

 

Yoga for Weight Loss: Vrksasana

Also known as the tree pose, vrksana focuses on the muscles of your stomach and abdomen. This asana of yoga for losing weight flattens your tummy in no time.

  • Stand with your legs together.
  • Transfer your weight on one leg and raise the other leg such that your foot is facing inwards and towards opposite knee.
  • Place the heel of your foot on your inner thigh of the other leg.
  • Raise your hands above your head making sure your fingers are pointing towards the ceiling.
  • Hold the pose for as long as you are comfortable.
  • Repeat the steps on the other leg.

 

Yoga for Weight Loss: Uttanasana

Uttanasana is a yoga pose that works on your abdominal muscles.

  • Stand straight and raise your hands from the front to above your head.
  • Bend forward pushing your buttocks back until your palms touch the floor and your forehead touches your knees.
  • Bend your knees a little to be comfortable with the pose.
  • Hold the position as long as you can.

 

weight loss yoga asanas

 

Other Important Aspects of Yoga Weight Loss

Only dieting and exercising doesn’t help. Combine it with yoga and there’s no other better way to reduce weight. Besides practicing yoga you must watch what you eat. Stay away from deep fried and fat rich foods. These affect our digestive system. Take 6 to 8 small meals during the day. Eat fat free food and maximize the intake of fruits is the key.

Unlike weight loss programs that offer paid-help in reducing x-amount of weight, yoga for weight loss is still the safest choice.  It tends to work upon the body in uniformity especially your internal organs.

Going to the gym can help you burn the calories but then yoga makes sure that your internal organs function smoothly. Make sure you practice yoga under a yoga expert/therapist because doing yoga in a wrong manner can cause hormonal imbalance.

 

Caution

If you have a spine injury, digestive disorders, high blood pressure, shoulder injury, diarrhoea, knee injury or are pregnant, take your doctor’s advice on practicing yoga and what are the safe poses for you.

 

What are you waiting for? Trim down and slip into your favourite clothes you thought you’d never wear again if you try yoga for weight loss.

Let us know your feedback on “How to Lose Weight With Yoga” in the comments section below.

 

 

Read more articles on Yoga.

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Comments
  • Mukta19 Apr 2013
    I am from Amritsar & have a question in mind that, Will Yoga Help Me Lose Weight?From Here i found the techniques of yoga for weight loss and see the variety of poses that help in this mission.Thanks !
  • madhav31 Oct 2012
    pl let me know whether any yoga trainer is available in kalyan thane maharashtra. want to practice yoga
  • aparna04 Oct 2012
    Hi i need fat on my face tell me some yoga aasan for that
  • jigar03 Oct 2012
    hi this is dr.jigar......i know yoga........contact me.......barot16jigar@yahoo.com
  • madhuri02 Oct 2012
    I am Madhuri 36yrs 5.1 weight 60 want to loose 5 kgs can u pls guide.
  • madhuri02 Oct 2012
    I am Madhuri 36yrs 5.1 weight 60 want to loose 5 kgs can u pls guide.
  • madhuri02 Oct 2012
    i am 36 old female 5.1ht wt 59 kgs want to loose 5 kgs.pls cnt u guide.
  • Snehal25 Sep 2012
    I m 28 year old woman. my height is 5'3 and weight is 60. Please advise yogasanas for weight loss.
  • heena07 Sep 2012
    i want to loose my weight iwant help for dat....any classes r der in banglore btm layout?
  • Vineet16 Aug 2012
    I want to know if yoga aids weight gain too. Is it equally effective for gaining weight?
  • aniket 19 May 2012
    yoga is not only used for weight loss but it helps in meditation also which in turn results in making us fit. Yoga for weight loss is helpful for all ages even old people can perform it and the best part about yoga is you don't require large amount of jogging space for yoga
  • Vanni Jain09 May 2012
    Using yoga exercises for weight loss is a very comfort procedure for losing weight. Yoga also offers a great change in lifestyle, where permanent weight loss and maintenance is a natural result of enjoyable yoga exercise.
  • Piyush01 May 2012
    i am 26 year old, i want to know more about how yoga is beneficial in losing weight. My knowledge about yoga is scare, i know only about kapalbhati yoga, anulom vilom and few other types of yoga but how they are beneficial i don't know also please tell me how can I know about different other yogas
  • sameer 28 Apr 2012
    i m 32 years old and my weight is 78 kgs and height is 5'7". what shoud be my ideal weight and how to reduce it.? To increase mind concentration, what yoga asanas will be helpful for me. thanks.
  • Sandeep Reddy11 Apr 2012
    Is there any Video which shows how to do these yoga properly? It will be of great help. I am already on diet and following some cardio and aeorobic exercise and going to office on cycle. Including yoga will help i think..
  • madhu08 Apr 2012
    i am 30 year f my weight is 95 height is 5.8 how can i reduced my weight and what is my normal weight. i have back pain and neck pain also.
  • madhu08 Apr 2012
    i am 30 year f my weight is 95 height is 5.8 how can i reduced my weight and what is my normal weight. i have back pain and neck pain also.
  • Pankaj Kumar17 Mar 2012
    I am 47 yrs old man and past 04 years my weight is 91 kg. Pls. advise me how I can reduce my weight. Currently I am staying alone and only week end I am able to join with my family. Due to my job profile every day I am reaching guest house after 9.00 pm. Pls. help us and give us good solutation.
  • P.Raghu22 Feb 2012
    I am 34 yrs old and my weight is 72 Kgs pls kindly advise me to reduce my weight.
  • shakira06 Feb 2012
    i totly agree with yoga but i dont have time to meet doctors .i am 26yrs old 5ft height and 56kg wait .i am lookig fat please help me what yoga asanas will be healpful for me.thak u
  • shakira06 Feb 2012
    i fully trust yoga but i dont have time to meet doctors.please advice me i could i loss my wait .
  • shakira06 Feb 2012
    i fully trust yoga but i dont have time to meet doctors.please advice me i could i loss my wait .
  • shakira06 Feb 2012
    i fully trust yoga but i dont have time to meet doctors.please advice me i could i loss my wait .
  • shakira06 Feb 2012
    i fully trust yoga but i dont have time to meet doctors.please advice me i could i loss my wait .
  • radhika03 Feb 2012
    i am 21 years old.my weight is 67.i want to reduce my weight in 4 months .plz get me some idea
  • A.S.R.K.K.SARMA01 Feb 2012
    I am 95 kg. 5.9.please tell me how to reduce weight
  • Mahipal Singh Rathore30 Jan 2012
    Yoga is good for the mind and the body. But Trust me you cannot just reduce or gain weight with only Yoga. Infact you can do it by providing proper nutrition to your body, as our body system requires various nutrients (proteins,vitamins,good fat,minerals,etc) in different quantities. Want to know more how you can do this, then call me on 9979855383. Trust me this information is FREE :-).
  • Isai Vani26 Jan 2012
    Hi.am 19 yr old female i had a paunch its too irritate for me, if i reduced in yogasana..
  • Isai Vani26 Jan 2012
    Hi.am 19 yr old female i had a paunch its too irritate for me, if i reduced in yogasana..
  • zaina26 Jan 2012
    i am 24 yrs old,my weight is 69kgs n my height is 5.5.i hav 4 months left for my wedding n i wanna reduce weight soon.pls help me.
  • hiral25 Jan 2012
    nothing to say
  • arati23 Jan 2012
    Hello I have thyroid problem my weight is 87 and my age is 26 and my height is 5.2 pls help me in Weight Loss
  • chandini19 Jan 2012
    i am 21 years old.i don't have thyroid. but my weight is 67. can you please tell me how to reduce my weight.
  • heena10 Jan 2012
    i have thyroid my weight is 75 n height is 5.7 what should i do
  • Deepti23 Dec 2011
    i am 56 yre old female and having thyroid and high bp. my height is 5ft and weight is 64kg. what should be my weight and what yoga asanas will be helpful for me. thanks
  • Pritam Kataria22 Dec 2011
    i try to includes Yoga in my daliy routine life and used 2 eat in several time with out fat food