Yoga Postures for Weight Loss

21 Yoga Postures for Weight Loss – easy posses for beginners

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Hello, friend, today we will discuss some Yoga Postures for Weight Loss that will lose weight quickly

Daily Practice yoga may help supports your physical, mental, and spiritual development 

if you are worried about your overweight and you want to weight loss

you have been tried lots of things for losing weight such as go to the gym, use weight loss medicines, watch the video and other different thinks

So what I do for weight loss

when I was wondering how can I lose my weight than my close friend suggested me do yoga-practicing

believe me, when I have started yoga, I think it does not work

But after I continue practicing yoga I have got a better result

some studies and many excerpts have suggested practicing yoga daily may help achieve your weight loss goals

yoga is one of the best ways to lose weight, I will tell you some yoga poses which I have personally practiced for the loss my weight

Table of Contents


1. Lion Pose (Simhasana)

 Lion Pose (Simhasana) for weigh loss

Simhasana (lion poses) is the basis and easy pose which everyone can do it easily.

it is a good exercise for the loss your weight you have to do only one thing for do lion poss

According to the study, assigned 100 women to practiced lion posses daily 20 minutes and end of the studies found women who practiced lion pose to reduce 200 calories

sit on the floor, make lion poses and stick your tongue out and roar three-time

it will hep loss your obesity even help in stress, back pain as well as get healthy skin for regular practice

2. Plank pose

 Plank pose for weight loss

This asana also helps in losing weight plank pose one of the best burning cardio exercises

Help burn fat your abdomen area even help improve flexibility,  improved posture

lay down on the ground and try to lift your body with the help of your hands

According to the experts, this posture will help you when you will hold 60 this poss

3. Urdhva Mukha Svanasana

 Urdhva Mukha Svanasana for weight loss

This posture also very helpful in loss of obesity

Lay down on the ground up to the chest, with the help of your hands, pull your body up and stretch your neck too

According to the research which person do Urdhva Mukha Svanasana practice in the day for 20 minutes help lower the weight loss

Upward Facing Dog Pose in this posses you have to do balance your body and stretch your arms, biceps, and triceps.

Benefits of Upward-Facing Dog Pose ( Upward-Facing Dog Pose)
  • Help improve your postures
  • Reduce the risk of depression
  • strong your spine, arms, wrists.
  • lower the risk of asthma

4. Bharadvajasana ( Seated Twist Pose )

Bharadvajasana ( Seated Twist Pose ) for weight loss

This yoga practice also helps lower the weight loss

The study has found a person who practiced Bharadvajasana ( Seated Twist Pose ) daily help lower the fat in the body

Benefits of Bharadvajasana ( Seated Twist Pose )
  • Helpful in stretching in your spine, shoulders, and hips.
  • lower the stress
  • help improve the diggest system
  • good for neck pain
  • good for pregnant women

5. Navasana ( Boat Pose )

Navasana (  Boat Pose  ) for weight loss

you think right this poss like a boat you have to balance your body like you are boat

Sit on the ground lift your legs up with the help of your hip and straighten your both arms, touch your knees

even, This posse also good for burn stubborn calories and help get abs easily

Experts suggest that Navasana ( Boat Pose ) help lower the obesity

Benefits of Navasana ( Boat Pose )
  • help in insomnia
  • building strength in the body
  • improve the diggest system
  • good for backpain

 6. Warrior II (Virabhadrasana B)

Warrior II (Virabhadrasana B) may help lower the risk of overweight

this is a very easy and simple yogic exercise which everyone can do easily

stand upright, open your legs and turn your front legs up, turn your front legs up, lift your both hand up

According to the studies whose person practiced Warrior II (Virabhadrasana B) 10-20 minutes daily in a day that help reduce the weight

Benefits of Warrior II (Virabhadrasana B)
  • improve the digest system
  • increase strength among leg muscles and arms.
  • stress relief
  • Help in back pain

7. Warrior III (Virabhadrasana C)

 Warrior III (Virabhadrasana C)  help in loss weight

Warrior III (Virabhadrasana C) one of the best keys loss your weight it’s also a great way to strengthen your back, legs, and arms.

According to the studies person who practiced Warrior III (Virabhadrasana C) daily 20-30 minutes in a day helps lower the obesity

Benefits of Warrior III (Virabhadrasana C)
  • help improve your posture
  • improve your balance
  • Strengthens the ankles and legs.

8. Triangle (Trikonasana)

Triangle (Trikonasana) help in loss weight

Triangle (Trikonasana) weight loss cardio exercise which you can do anywhere

stand up with the lep of the leg, make a distance between in your legs, touch your feet with your hand and make the same position another side

it twisting action will help lower fat from the stomach area as well as help burn fat from arms and legs area

benefits of Triangle (Trikonasana)
  • It improves the flexibility of the spine
  • help in the digestive system
  • Stretches the spine

9. Downward Dog (Adho Mukha Svanasana)

Downward Dog (Adho Mukha Svanasana) weight loss yogic exercise

this yoga one of the best way to losing weight

One studies have shown, assigned 50 people and divided into 2 groups a and b,

Told to first group practice Downward Dog daily and end of the studies found the first group more able to lose weight compared to a second group who did not practice yoga

it helps in losing weight as well as helps in Strengthens the arms and legs. , Helps relieve the symptoms of menopause, Helps prevent osteoporosis

10. Bridge (Setu Bandha Sarvangasana)

 Bridge (Setu Bandha Sarvangasana) help in loss weight
Yoga Asana

that yogic exercise also helps in loss obesity, get a fit body and stay healthy

this exercise knows as her basic backbend poses which stretch your chest, neck and spine areas.

other benefits of Bridge (Setu Bandha Sarvangasana)
  • Help in headaches
  • Relief insomnia
  • Lower the exhaustion
  • Help in prevent symptoms of depression, stress, and anxiety

11. Chaturanga Dandasana ( Four-Limbed Staff Pose, Low Plank Pose )

 Chaturanga Dandasana ( Four-Limbed Staff Pose, Low Plank Pose ) also help get fit body

This yogic exercise helps you to stay off the ground and supports your body with your hand. it daily practice help get strengthens and tones your biceps and triceps.

if you are a person suffering from shoulder or hip injury I personally recommended you should not do this exercise

Experts suggest doing Chaturanga Dandasana in day approx 10-15 minutes

Others benefits of Chaturanga Dandasana
  • lower the back pain
  • Help in losing weight
  • Strengthens your body

12. Ardha Pincha Mayurasana( Dolphin Pose )

 Ardha Pincha Mayurasana( Dolphin Pose ) help in loss weight

Have you ever seen a dolphin if yes this yoga exercise based on Dolphin so that is the reason people say it posses Dolphin Pose

Lay down on the ground touch elbows on the floor and get your hip up and try to balance

you are a person suffering from neck and shoulder pain I think you should not do this exercise

This exercise also a cardio exercise which helps lose your weight for regular practicing 10- 15 minutes in a day

Other benefits of Ardha Pincha Mayurasana ( Dolphin Pose )
  • make strong your arms, upper back, shoulders and legs
  • stretches your shoulders, arms, upper back, and legs
  • good exercise for depression
  • lower your headaches, insomnia

13. Ardha Matsyendrasana

Ardha Matsyendrasana  weight loss exercise

this yogic exercise help lower the risk of overweight and good for all your body function even

sit on the ground and right leg will be bend and left knee touch your right leg kee, aftertouch your right leg knee touch your right hand, your left-hand place it on the ground, look front

practice this exercise a lot of benefits such as improve your flexibility on your upper body as well as increase shoulder flexibility even improve digestive system

But before do Ardha Matsyendrasana known this thing if have some issues with your with the knees, hips, or spine please don’t do it

14. Anantasana ( Vishnu’s Couch Pose )

Anantasana (  Vishnu’s Couch Pose ) reduce obesity

It also helps loss your weigh help improve your flexibility

 lay on the ground on one side stretch your left leg up, hand up and hold your leg fingers with your hand after raise you head support by your albo

benefits of Anantasana ( Vishnu’s Couch Pose )
  • Calms the mind.
  • help Relieves stress, anxiety, and depression.
  • Relaxes the nervous system.
  • It improves your flexibility.

15. Bhujangasana ( Cobra Pose )

Bhujangasana (  Cobra Pose ) for get slim body

This asana is a part of Surya namaskar knows as pivotal pose which also help loss weight

According to the research a person who does Bhujangasana in a daily lower the weight upto40 %

lie on the floor stretch your legs knee and back after begin to straighten the arms to lift the chest off the floor and look front and take deep exhale

Benefits of Bhujangasana
  • increase your back flexibility
  • help strength in your spine
  • relief stress and depression

16. Matsyasana ( Fish Pose )

Matsyasana (  Fish Pose ) for slim  body

However, this poss is about to stretch your entire body such as your neck leg hand shoulder cheese which good for health even help lower the risk of overweight

lay down on the floor keep your hand under the hips after up your chest from the ground and stretch your neck and toes

you are a person suffering from blood pressure, hernia, or migraine I think you should not do this yogic poss

Benefits of Matsyasana ( Fish Pose )
  • Help make flexibility in your back
  • Help in back pain
  • Stretch your chest, neck and spinal cord, hip flexors
  • Increases blood flow

17. Baddha Konasana ( Cobbler Pose )

Baddha Konasana ( Cobbler Pose ) for become thinner

this exercise is one of the best and easy exercises which everyone can do it that help in losing weight

everyone is known as this asana, Butterfly Pose Bound Angle Pose

sit on the ground Bend your knees and bring the soles of your feet together and hold your foot through your both hand and try to tough your both knees in the ground

If you are A person have knees injuries I think you should avoid this asana

Other benefits of Baddha Konasana ( Cobbler Pose )
  • It helps relieve mild depression, anxiety, and fatigue.
  • Stretches the inner thighs, groins, and knees

yoga postures for weight loss

18. Malasana ( Garland Pose )

Malasana (  Garland Pose ) for get fiter body

It yogic exercise help decrease the fat in the lower part of the body

sits on the floor spread your leg, up to your hip and make prayer pose

Many health experts and yoga specialist suggest this yogic exercise for losing your lower body part fat

you are a person have knee or hip pain should not do this yogic exercise

Benefits of Malasana ( Garland Pose )

help stretches the thighs

stretch your, groin, hips and ankles

Improve flexibility

19. Virabhadrasana 2 ( warrior 2 )

Virabhadrasana 2 (  warrior 2 ) aslo help reduce obesity

this poss also good poos for loss which knows as warrior 2 poss which help in losing your weight

Studies have proved a person who does Virabhadrasana 2 exercise in a day that lower the risk of obesity

Stand to the mountain poss spread your leg and right knee, bend make 180 degrees with your hands

Others benefits of Virabhadrasana 2 ( warrior 2 )
  • Help build strength and increases stamina
  • stretch your legs and chest
  • help improve breathing capacity 
  • lower the risk of osteoporosis.
  • increases focus and concentrate

yoga postures for weight loss

20. Upavistha Konasana

Upavistha Konasana help inreduce the risk of overweight

It also a good yogic exercise for weight loss known as Wide Angle Seated Bend Pose

stretch your  hamstrings and groins touch your hip in the ground make 180 degrees with your leg after that hold your legs with your hand and look front

This also exercise lots of benefits if you are practicing this yogic exercise daily

benefits of Upavistha Konasana
  • Improve your postures
  • make flexibility
  • Strengthens your spine
  • Help in back pain

21. Jalandhara Bandha

 Jalandhara Bandha for overeweight

However, This asana good for health as well as help in losing weight easily

firstly you have to do this poss, sit in cross legger posses and place your both hand on your knees, touch your chin in the chest and back, take an inhale while your head is upright

you are a person has some breathing issues I think you should do Jalandhara Bandha that will improve your breathing problem

Benefits of Jalandhara Bandha

Help to improve the health of your spinal cord.

  • It helps improve thyroid functions.
  • Increase the level of focus and concentrations
  • stretch your neck
  • Improve breathing problems

yoga postures for weight loss

My point of view some yoga postures for weight loss really help in loss obesity

You have read some yoga postures for weight loss

However, yoga really help in weight loss as well as other health benefits of yoga

yoga lowers the risk of overweight or a person who suffers from overweight should do yoga

you have to do yoga in the morning and empty stomach




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