5 Weight Loss Asanas

5 Weight Loss Asanas

Yoga is a wonderful practice that not only connects body and mind but has several benefits and one of the benefits is weight loss. In this blog we will explore specific asanas that will help to shed the extra pound of your body. These asanas will not only help to lose your weight but also will benefit your overall well-being.

If you don’t know the basic of Yoga then you can join Balivinyasa yoga school for learning yoga from basics to advance level.

Understanding the Connection

Link Between Yoga and Weight Loss

Before we understand the asanas, let us understand how yoga contributes to weight loss. By doing yoga calories burn and metabolism increases and muscle mass gets lean. It requires a balanced lifestyle, healthy eating habits.

Essential Asanas for Weight Loss

  1. Sun Salutations (Surya Namaskar)

Sun Salutation

Sun salutations or Surya Namaskar is one of the best practices for weight loss. In surya namaskar there are dynamic sequences which engage several muscle groups which in result elevates heart rate and promotes calorie burning. 

You will only see positive results if you are doing it regularly otherwise it is not a one time practice. 

  1. Warrior Pose (Virabhadrasana)

Warrior Pose

Warrior Pose is also the best yoga pose for weight loss. It increases stamina and endurance. While practicing this asan our core, thighs and arms are involved. The intensity of the Warrior pose also aids in burning calories. 

  1. Forward Bends (Paschimottanasana)

Forward Bend

Paschimottanasana is a seated forward bend yoga. Forward bends target the abdominal muscles and promote the stretching of the entire back. This not only aids in weight loss but also enhances the flexibility of the spine. The gentle compression on the abdomen helps in stimulating digestion.

  1. Twisting Poses (Ardha Matsyendrasana)

Twisting Pose

While performing the Twisting Pose you must keep in mind that you should be on an empty stomach. Twisting poses stimulate the digestive organs, promoting better digestion and metabolism. As a result, these poses play a crucial role in reducing abdominal fat and toning the waistline. 

  1. Plank Pose (Phalakasana)

Plank Pose

Plank Pose and its variations are excellent for building core strength. A strong core is essential for stability and balance, and these poses contribute to calorie burning. They also engage the arms, shoulders, and legs, creating a full-body workout. You should at least do a plank pose for 30 seconds if you are a beginner. 

Incorporating a Routine

Creating a Weight Loss Yoga Routine

To maximize the benefits you should consider these asanas into a balanced yoga routine. You should perform Sun Salutations, Warrior poses, Twisting pose and Forward bends, and Plank Pose regularly with a proper healthy diet for optimal results.

Mindful Eating and Lifestyle

Mindful Eating Practices

If you really want to lose weight then you should start giving attention to your eating habits. Stop eating anything you want and start eating which is right for your body. You should have proper calorie intake and should eat fresh  fruits and veggies, whole grains, and proteins. 

Mindful eating is not just about eating—it’s about enjoying, listening to your body, and giving it the good stuff it needs to stay healthy. It’s like treating your body with the same care and attention you give to things you really love.

Lifestyle Factors

Beyond Yoga, lifestyle factors also contribute to weight loss. Some of the lifestyle factors are-

  • Quality Sleep – Quality sleep means giving your body the best kind of rest. It’s not just about lying down; it’s about getting the kind of sleep that makes you feel really good when you wake up. Quality sleep ensures your body and mind get fully charged, making you feel fresh and ready for the day.
  •  Stay hydrated – It is more important for you to stay hydrated. You should drink water from time to time. It acts as a fuel to your body. Staying hydrated is simply keeping your body in good shape by providing it with the water it needs to function well.

 These are some lifestyle factors which one should keep in mind if they are on a journey to lose weight. 


In conclusion, yoga presents a special and complete way to approach weight loss. By combining specific yoga poses, mindful eating habits, and thoughtful lifestyle choices, you create a well-rounded strategy to reach your fitness objectives. It’s crucial to recognize that this journey isn’t solely about shedding pounds; it’s about cultivating a healthier, more balanced life. Remember, through yoga, you’re not just losing weight; you’re gaining a harmonious and sustainable approach to well-being.

Now a days people are choosing their career as a yoga instructor, they are starting their journey as a yoga instructor by taking 100 Hour Yoga Teacher Training Program and advancing their level by 300 Hour Yoga Teacher Training Program.

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