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Yoga is an ancient and profound Indian philosophy-based practice. It began as a spiritual practice, but it is now widely used to promote physical and mental health. While many Yoga asanas for weight loss for beginners are recommended for medical ailments, the best yoga asanas for weight loss are extremely popular amongst the masses. With the hustle and bustle of city, calming music with relaxing yoga asanas are a gift from paradise.

Although classical yoga has umpteen number of benefits, traditional yoga focuses on physical postures (asanas), breathing methods (pranayama), and meditation (Dhyana).



There are numerous yoga asanas which can be followed – ranging from gentle on the body to physically demanding. Yoga, as well as the Chinese disciplines of Tai Chi and Qi Gong, are referred to as “meditative movement” activities. All three activities combine meditative and physical aspects.

Yoga Asanas for Weight Loss:

An asana is a body act that is utilized to work on one’s well being and prosperity. The name comes from a Sanskrit word that means “posture” or “position.” While going to a gym is a novel notion, distinct types of yoga asanas have been practiced for centuries. While many individuals believe that asanas do not require intense cardio or weights, studies show that they can aid in weight loss, period cramp relief, and improved heart and digestive health.

Yoga Asanas for weight loss are fundamentally used to grease up the muscles, joints, tendons, and other body parts. They also benefit internal body health because different asanas target distinct internal body parts. So, if you have a health problem, you can look for a suitable asana to practice in order to manage it.

People can become lethargic in body and mind without having a motivating factor to edge them on. Daily asana practice can increase energy and boost health. Asanas can assist you maintain mind-body balance when you’re engrossed in your everyday routine. Only 20 minutes of yoga asana practice can improve your alertness.

Six Yoga Asanas that may help you lose weight fast  –

1. Plank Pose or Phalak asana – Best Yoga Asana for weight loss

Plank pose works on the core or the abdominal muscles. It strengthen your spine, your shoulder muscles and your abs. To hold a plank for more than 30 seconds is considered very effective for the entire body. Do not lower your stomach while holding the plank position as it will not work on your desired abs muscles. It is very effective for weight loss, arm balance and core.

Plank Pose Yoga Asana

Plank – Yoga Asana – Instagram @livefitwithkrish

2. Warrior Pose or Virabhadra asana

The Warrior pose is an effective asana for weight loss, strengthening of the back, shoulder, arms and thighs. There are five fierce warrior poses which should be mastered one at a time as body strength, balance and flexibility increases. This pose should be avoided by those with a weak heart.

Warrior Pose Yoga

Warrior Pose Yoga – Insta – @livefitwithkrish

3. Shoulder Stand Pose or Sarvang asana

Sarvangasana enjoys various benefits, including expanded strength and further developed assimilation. It is recognised, however, for increasing metabolism and balancing thyroid levels. The shoulder stands, or Sarvangasana, strengthens the upper body, abdominal muscles, and legs, as well as the respiratory system and sleep.

Yoga for weight loss

4. Chair Pose or Utkat asana

The Chair Pose is an extremely effective pose for weight loss especially targeting thighs, hips, glutes and back. It is known to be an effective pose for flat feet. It also stretches the Achilles tendons. This fierce pose is a low squatting asana which is very effective for stretching the lower half of the body. One should exhale as they bend their knees, keeping thighs and knees parallel to the ground. Move your upper body forward to create a right angle with the top of your thighs. Keep your neck in line with your arms. Hold for 30 to 45 seconds and repeat.

Chair Yoga Asana

Chair Yoga Asana – Insta – @livefitwithkrish

5. Bridge Pose or Setu Bandha Sarvang asana

Bridge pose comes into effect when you lie on your back and bend your knee. Slowly lift your hips. Tuck your chin inwards and interlock your hands behind your back. You need to lift your hips higher and then release. This pose is effective for weight loss and helps to strengthen back, glutes, legs and ankles. It is a great stretch for chest, neck, shoulder and spine. It is very beneficial for calming the body in general, getting rid of stress and depression.

Hip Raise Yoga

Hip Raise Yoga – Insta – @livefitwithkrish

6. Cobra Pose or Bhujang Asana

The Cobra Pose is one of the most relaxing yet effective yoga asans for weight loss. It stretches the abdomen, your shoulder, thorax and the lungs. It greatly strengthens the vertebral column. It’s a reclining back – bending asan which is done while facing the mat on the floor and lifting the upper body up with your arms. It has numerous benefits other than weight loss such as reducing depression symptoms, relieving back pain, improving self esteem, reducing any kind of inflammation, better sleep and improving posture.

Cobra Yoga Asana

Cobra Yoga Asana – Insta – @livefitwithkrish

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Conclusion 

Yoga is a centuries-old practice that has evolved over time. Modern yoga emphasizes on positions that promote inner tranquilly and physical vigour. Fitness was not emphasized as much in ancient yoga. Instead, it was focused on improving mental attention and increasing spiritual energy. There are numerous yoga styles to choose from. The style you choose will be determined by the individual’s expectations and level of physical agility. Yoga should be approached carefully and with caution, by people with specific health issues such as sciatica.



Yoga can aid in maintaining a healthy, active lifestyle. It should be judiciously practiced for weight loss and other health benefits.

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Shivani Kapur

A Writer at Heart, an Engineer by Qualification, and a Soap Crafter by Profession, Shivani does not fear to speak her mind. This blog is a reflection of some of her thoughts, personal experiences mixed with some well researched information. Please feel free to reach out to her (shivanikapur@gustchimes.com) if you have any questions or concerns :-)

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