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Transform Your Body and Mind with Yoga for Weight Loss

Yoga is a full-body workout for all types of body. There are amazing poses of yoga for weight loss that provide a full-body workout that can improve flexibility, increase strength, and promote relaxation.

Yoga is a holistic approach to improving physical, mental, and spiritual well-being. It offers a vast range of benefits, including relaxation, improved flexibility, and mindfulness. But did you know that yoga can also be very effective in losing weight? While there are several types of yoga, certain styles are particularly beneficial for weight loss. Vinyasa, Hatha, Power, and Ashtanga yoga are all high-intensity styles that combine fluid movements with breathwork. 

Yoga For Weight Loss

Practicing these styles of yoga regularly can help you lose weight and tone your body in a low-impact, enjoyable way.

Here we will explain to you how yoga can help with weight loss and what are the most effective poses of yoga.

How Yoga Aids in Weight Loss

Yoga offers several benefits that can help in weight loss. Here are a few ways that yoga can help:

1. Boosts Metabolism

Yoga can help to boost your metabolism, which is crucial for weight loss. When you practice yoga, your heart rate increases which help in burning calories as well as improving the digestive system. This can help to optimize your metabolism and encourage weight loss.

2. Reduces Stress

Stress is a common trigger for overeating and weight gain. Yoga is a proven stress-buster that can help to reduce cortisol levels – the hormone that is associated with high-stress levels. When cortisol levels are high, your body holds onto fat, which can lead to weight gain. By reducing cortisol levels, yoga can help to reduce stress and promote weight loss.

3. Builds Muscle

Yoga can be a fantastic way to build muscle, which can help to increase your metabolism and burn more calories. As you practice yoga, your body weight will start to challenge your muscles and build strength. This can help to tone your body and promote weight loss.

4. Improves Body Awareness

When you practice yoga, you become more aware of your body and its needs. This increased awareness can help you to make better food choices and avoid overeating. By becoming more mindful of your body, you can make healthier choices that support your weight loss goals.

Effective Yoga Poses for Weight Loss

While any style of yoga can be beneficial for weight loss, there are certain poses that are particularly effective. Here are some poses of yoga for weight loss that you can include in your daily practice:

  1. Surya Namaskar
  2. Chandra namaskar
  3. Plank Pose
  4. Chair Pose
  5. Warrior II Pose
  6. Tree Pose
  7. Boat Pose
  8.  Pranayama
  9. Adho Mukha Svanasana – Downward Dog pose or mountain pose
  10. Sethu Bandha Sarvangasana – Bridge pose
  11.  Parivrtta Utkatasana – Twisted Chair pose

1. Surya Namaskar (Sun Salutation)

Surya Namaskar is an excellent cardio exercise that helps in keeping your body fit. It is a cardio exercise that does not require any accessories. It is a high-intensity workout that gives immense power to the whole body. Surya namaskar consists of 2 sets, each set has 12 steps so a complete round of surya namaskar has 24 steps.  Doing a few rounds of Surya Namaskar daily can help you lose weight quickly.


Step 1ExhalePranamasanaPrayer pose 
Step 2InhaleHastauttanasana   Raised arms pose 
Step 3ExhaleHastapadasana Standing forward bend
Step 4InhaleAshwa Sanchalanasana  Equestrian pose
Step 5Hold the breathDandasanaStick pose
Step 6ExhaleAshtanga Namaskara Salute with eight parts or points
Step 7Inhale- ExhaleBhujangasana Cobra pose
Step 8InhaleAdho Mukha SvanasanaDownward-facing dog pose
Step 9Continue InhalingAshwa Sanchalanasana  Equestrian pose
Step 10ExhaleHastapadasana  Standing forward bend 
Step11InhaleHastauttanasana  Raised arms pose
Step12ExhaleTadasana  Mountain pose 
Surya Namaskar (Sun Salutation)
Surya Namaskar

2. Chandra namaskar

There are 14 steps in 1 round of chandra namaskar. It is a really good cardio yoga to weight loss. Chandra namaskar is exactly like surya namaskar. Half of the asanas are the same but Surya Namaskar has 12 cycles in 1 set and chandra namaskar has 14 cycles in 1 set.

SET -1

Step 1ExhalePranamasanaPrayer pose 
Step 2InhaleHastauttanasana   Raised arms pose 
Step 3ExhaleHastapadasana Standing forward bend
Step 4InhaleAshwa Sanchalanasana  Equestrian pose
Step 5InhaleArda Chandrasana Half-moon pose
Step 6Hold the breathDandasanaPlank pose
Step 7ExhaleAstanga Namaskar 8 limbs salute
Step 8InhaleBhujangasanaCobra pose
Step 9ExhaleParvatasanaMountain pose
Step 10InhaleAshwa Sanchalanasana Equestrian pose
Step11InhaleArdha Chandrasana Half-moon pose
Step12ExhalePadahastasanaHand-to-foot pose
Step13InhaleHasta UtanasanaRaised arms pose
Step14ExhalePranamasanaPrayer pose

3. Plank Pose

The plank pose is a simple yet effective pose that can help to strengthen your core and upper body. To perform this pose, begin in a tabletop position with your wrists directly below your shoulders.

Plank Pose
Plank Pose

Step your feet back to come into a high plank position, with your arms straight and your core engaged. Hold for 30-60 seconds, or as long as you can, then release.

4. Chair Pose

A chair pose is a pose that challenges your lower body and core. To perform this pose, stand with your feet hip-width apart and your arms at your sides.

Chair Pose
Chair Pose

Inhale and raise your arms overhead, then exhale and bend your knees, coming into a squat position. Hold for a few seconds, then stand up to release.

5. Warrior II Pose

Warrior II is a powerful pose that targets your legs and core. To perform this pose, stand with your feet wide apart and turn your right foot out.

Warrior II Pose
Warrior II Pose

Bend your right knee and raise your arms to shoulder height, then turn your head to gaze over your right hand. Hold for a few breaths, then release and repeat on the other side.

6. Tree Pose

Tree pose is a grounding pose that challenges your balance and strengthens your core. To perform this pose, stand with your feet together and your arms at your sides.

Tree Pose
Tree Pose

Shift your weight onto your left foot and lift your right foot to rest on your left thigh. Press your palms together at your heart center and hold for a few breaths, then release and repeat on the other side.

7. Boat Pose

A boat pose is a pose that targets your core and challenges your balance. To perform this pose, sit on your mat with your knees bent and your feet flat on the ground.

Boat Pose
Boat Pose

Lean back slightly and lift your feet off the ground, coming into a V shape with your body. Extend your arms parallel to the ground and hold for a few breaths, then release.

 8. Pranayama

Pranayama is a well-known technique to practice the exercise of breathing. It involves various breathing techniques that can help calm the mind, reduce stress, increase focus, lose weight, and improve physical health.


Pranayama is an essential component of yoga and is often practiced alongside asanas (postures) and meditation.

9. Adho Mukha Svanasana – Downward Dog pose or mountain pose

It helps in correcting the spine and lengthening it. It also strengthens the chest and increases the capacity of the lungs. This asana helps in losing weight by toning the whole body.

Adho Mukha Svanasana – Downward Dog pose or mountain pose
Adho Mukha Svanasana

Steps- Get down on all fours. Make a table by forming the top with your back and the legs with your hands and feet.As you exhale, raise your hips, straighten your knees and elbows, and position your body in an inverted V shape.Hands are spaced shoulder-width apart, and feet are parallel to one another and spaced hip-width apart. Toes are pointing forward.

Put your hands down firmly on the ground. Through the shoulder blades, expand. By touching the inner arms to the ears, keep the neck long.Hold the downward dog position while inhaling deeply. Take a look at the navel.Exhale. Return to a table stance by bending your knees. Relax.

10. Sethu Bandha Sarvangasana – Bridge pose

Yoga’s bridge posture, also known as Setu Bandha Sarvangasana, is a supine backbend that also opens the chest.

Bridge Pose
Bridge pose

In this asana (pose) for beginners, the hips and sternum are lifted while the arms are pressed into the mat. This makes the body look like a bridge and gives the best stretch. 

 11. Parivrtta Utkatasana – Twisted Chair pose

The Twisted Chair pose is a yoga posture that combines strength, balance, and flexibility.

Parivrtta Utkatasana – Twisted Chair pose
Twisted Chair pose

Here are the steps to perform the pose:

  1. Begin in Mountain Pose (Tadasana), standing tall with your feet hip-distance apart and your arms at your sides.
  2. Inhale and raise your arms straight up overhead, palms facing each other.
  3. Exhale and bend your knees, as if you were sitting back in a chair. Keep your knees together and press your thighs back.
  4. Inhale and lengthen your spine, reaching up through your fingertips.
  5. Exhale and twist your torso to the right, bringing your left elbow to the outside of your right knee. Place your palms together in prayer position.
  6. Keep your spine long and your chest lifted as you twist. Use your breath to deepen the pose.
  7. Hold the pose for 5-10 breaths, then release the twist and return to Mountain Pose.
  8. Repeat on the other side, twisting to the left.

Some tips to keep in mind while performing the Twisted Chair pose

  1. Keep your knees and thighs engaged throughout the pose.
  2. Focus on lengthening your spine and twisting from your torso, rather than just your arms.
  3. If you have trouble balancing, you can place a block or a folded blanket under your heels for support.
  4. Always listen to your body and go at your own pace, and if you have any medical concerns, consult your doctor before trying any new exercise or yoga posture.

Incorporating Yoga into Your Weight Loss Plan

If you’re looking to lose weight with yoga, it’s essential to create a consistent practice. Aim to practice at least three to four times per week, focusing on high-intensity styles such as Vinyasa, Power, or Ashtanga yoga.

In addition to yoga, it’s crucial to incorporate healthy eating habits and other types of exercise into your weight loss plan. Yoga can be a useful tool to complement other forms of exercise, like running, swimming, or weightlifting.

To create a successful weight loss plan, it’s also helpful to set measurable goals and track your progress. Set achievable goals and celebrate your successes along the way. Be patient with yourself and remember that weight loss is a gradual process.

The Sattvic Diet: Exploring Its Impact on the Body and Mind

A sattvic diet is primarily plant-based and includes fresh fruits, vegetables, whole grains, legumes, nuts, and seeds. It excludes processed foods, meat, fish, and eggs, which are considered to be tamasic (dull and heavy) and rajasic (stimulating and agitating) in nature. The sattvic diet is considered to be the most natural and balanced way of eating, and it supports the body’s natural detoxification process.

The importance of a sattvic diet in losing weight lies in the fact that it promotes the consumption of whole foods that are rich in fiber, vitamins, and minerals. These nutrients are essential for maintaining a healthy weight as they promote satiety and prevent overeating. The high fiber content in sattvic foods also helps to regulate digestion and prevent constipation, which can contribute to weight gain.

Another crucial factor in weight loss is the elimination of processed foods and sugar from the diet. These foods are high in calories and low in nutrients, which can lead to weight gain and health problems. Sattvic foods, on the other hand, are low in calories and high in nutrients, making them an ideal choice for weight loss.

The sattvic diet also promotes mindful eating, which is an essential component of weight loss. It encourages people to eat slowly, chew their food well, and savor every bite. This practice helps to increase awareness of the body’s hunger and fullness cues, which can prevent overeating and unnecessary snacking.

In conclusion, the sattvic diet is a natural and balanced way of eating that promotes weight loss and overall health. Its emphasis on whole foods, mindfulness, and natural detoxification makes it an ideal choice for those who want to lose weight in a healthy and sustainable way. By incorporating sattvic foods into your diet and eliminating processed foods and sugar, you can achieve your weight loss goals and enjoy a healthier, happier life.

Acupressure Points For Weight Loss

Acupressure is an ancient healing technique that involves applying pressure to specific points on the body to stimulate energy flow and promote overall well-being. There are certain acupressure points that can be targeted to aid in weight loss by regulating appetite, boosting metabolism, and reducing stress. By improving the blood circulation and correcting the metabolism of the body some acupressure points for weight loss are very beneficial.


In conclusion, yoga can be a powerful tool for weight loss in conjunction with healthy eating habits and other forms of exercise. By incorporating yoga into your routine, you can boost your metabolism, reduce stress, build muscle, and improve body awareness.

Remember to choose high-intensity styles of yoga, like Vinyasa, Hatha, and Ashtanga, and incorporate poses like Plank, Chair, Warrior II, Tree, and Boat poses into your practice. Most importantly, be patient and kind to yourself as you embark on your weight loss journey with yoga with a proper diet plan. Yoga for weight loss at home for females and males is the best option to work out without needing many accessories.


1. Which Yoga Is Best For Weight Loss In 7 Days?

There are multiple yoga asanas that should be performed on a daily purpose. It will not give a sudden weight loss in 7 Days but a little impact will be seen. You can take 21 days weight loss challenge and see a drastic change in your body. There are certain yoga asanas that should be performed for losing weight- 

  1. Surya Namaskar (Sun Salutation)
  2. Cobra Pose (Bhujangasana)
  3. Chair Pose (Utkatasana)
  4. Warrior II (Virabhadrasana II)
  5. Boat Pose (Navasana)
  6. Bridge Pose (Setu Bandhasana)
  7. Downward Facing Dog (Adho Mukha Svanasana) etc

2. Is 30 Minutes Of Yoga A Day Enough To Lose Weight?

Yoga is perfectly useful in weight loss when combined with a healthy diet and lifestyle. While practicing yoga for 30 minutes a day can aid in weight loss by increasing metabolism and reducing stress, it may not be sufficient on its own. Maintaining a calorie deficit by engaging in other physical activities and following a balanced diet is crucial for weight loss. While yoga can be an excellent addition to a weight loss plan, combining it with other forms of exercise can lead to optimal results.

3. Yoga For Weight Loss Beginners

For beginners, it’s important to focus on stretching, strengthening, and spine alignment first to avoid the risk of extreme-level injuries. It’s essential to start with gentle and basic yoga poses that suit your body’s abilities and gradually progress towards more challenging poses as you gain strength, flexibility, and confidence. It’s also crucial to listen to your body and not push yourself beyond your limits to prevent any injuries. Practicing under the guidance of a qualified yoga teacher can also help beginners learn the correct form and alignment, which is crucial for a safe and effective yoga practice. 

4. Morning Yoga For Weight Loss

Yes, practicing yoga on an empty stomach is the best way to do it, and morning is the ideal time for it. During this time, we have already fasted for 6-8 hours, which allows us to feel completely refreshed and ready to perform yoga.

5. Can we perform yoga during menstruation?

Yes, women can practice yoga during their menstrual cycle, but it’s essential to listen to their bodies and make modifications to their practice as necessary. Some yoga poses that involve inversion or intense abdominal contractions may not feel comfortable during menstruation and can be avoided. It’s recommended to practice gentle yoga poses, such as forward folds, gentle twists, and restorative poses. Additionally, it’s crucial to maintain good hygiene during the menstrual cycle and use proper menstrual products. If you have any concerns or medical conditions related to menstruation, it’s always best to consult a healthcare professional before practicing yoga.

Priya Yadav

Priya Yadav is a Biotechnologist, Immunologist, and certified yogini. Her passion for yoga has led her to help all the people who are in need. The main focus of Yogasutra is to cure everyone without taking any medication.

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