Yoga For Weight Loss: 7 Asanas That You Need Know

Medically reviewed by Maria Sarino, MD FACT CHECKED

Yoga is one of the most popular practices in this world. Originating in India, this practice started to grow fast worldwide.

Many famous personalities do yoga regularly to get health benefits. You can develop a unique and superior personality by practicing yoga.

It helps in the physical, mental, and spiritual development and growth of people. Yoga is all in one type of practice. It helps in almost every prospect of health.

It eliminates negative energy from your body. Many people practice yoga regularly to lose weight at a faster rate. Experts from all over the world have agreed that yoga helps give your body a perfect shape.

If you are looking to lose weight faster and in a safe mode, you can follow the tips from this article.

yoga for weight loss

Let’s check out some Yoga Aasan you should do to get an attractive body shape.

  1. Cobra Pose ( Bhujangasana)

    Just like its name, this yoga posture resembles a cobra. You can easily do this yoga pose by lying down.

    In Sanskrit, this pose is known as Bhujangasana. You can quickly burn extra calories from your body by practicing this yoga reason.

    Steps To Doing Cobra Pose:

    • To do this yoga posture, first, you have to lie down on the mat. Try to keep your feet on the floor; your palms should be on their respective sides.
    • Now press the floor with your hands.
    • Now try to go down or bend your back.
    • Try to hold yourself in this position for a minimum of 10 seconds. After that, push your body in an upward direction. Keep doing this 15-20 times.
  2. Chair Pose (Utkatasana)

    This asana of yoga is practiced while standing. Chair pose, also known as Utkatasana, has several health benefits. If you watch this yoga posture, it reminds you of sitting on a chair.

    Steps To Doing Chair Pose: –

    • To do this yoga accurately, you must stand straight and stick your legs together.
    • Now try to keep your arm straight just above your head.
    • Now try to bend your knees till you feel comfortable.
    • Hold your body like this for 25-30 seconds and keep doing this asana for 10-20 minutes.

    Precautions: Try to avoid this asana if you are suffering from a leg injury or low blood pressure.

  3. Bridge Pose (Setu Bandha Sarvangasana)

    The bridge pose is one of the most popular asanas among people who practice yoga.

    This yoga asana is relatively easy to practice for people trying to lose weight. You can make your body flexible through this yoga pose.

    Steps To Do Bridge pose: –

    • To do this pose, you need to lay yourself on your back.
    • After that, bend both of your knees and keep your feet on the floor.
    • Now move your feet in the direction of your hips.
    • Both your feet need to be placed parallel to each other. Now you need to lift yourself with the help of your stomach.
    • Keep your chest and chin in a proper position.
    • Keep repeating this posture 10-20 times.

    Precautions: Experts have recommended avoiding this yoga asana if you have any kind of shoulder, neck, or back injury.

  4. The Sun Salutation( Suryanamaskar)

    The sun salutation, also known as Surya namaskar in Sanskrit, is one of the popular yoga asanas in this world.

    This asana is a collection of twelve yoga poses. It helps people to get a superior workout for the body.

    Many people do this yoga asana to express their gratitude toward the sun. Surya Namaskar is an excellent option for those people who are looking to lose weight at a faster rate.

    As it has several versions of the yoga pose, it is advised by experts to stick to that pose in which you feel much more comfortable.

    Steps to doing this asana-

    • To do this yoga asana, you need to stand straight on your feet.
    • Now take a breath and raise both arms above your head.
    • Now you need to bend forward fully and exhale.
    • Time to get yourself into a plank pose and hold your position for 15 seconds.
    • Now place your lower body on the floor.
    • After that, you must extend your legs and keep your hand under your shoulders.
    • Now it’s time to do the cobra pose by inhaling.
    • Now do the downward dog facing posture and exhale also.
    • Try to hold your body in this pose for a minimum of 15 seconds.
    • After that, you must stand on your feet and return to your former position.
    • Now lift both arms above your head after inhaling.
    • You need to do this 20-25 times.

    Precautions: If you’re suffering from back issues, then you should avoid this, asana. Also, don’t eat anything before or after doing this asana.

  5. Bow Pose (Dhanurasana)

    Bow pose is a perfect yoga to start, especially if you want to lose weight fast. This yoga asana is known as Dhanurasana in Sanskrit.

    With this asana, you can strengthen your back and abdominal muscles as it gives you a toning effect.

    This asana is the best option for those who always have back pain. Try this yoga regularly, and it will give you a perfect body posture.

    Steps To Do Bow pose:-

    • To do this pose, you must lie on your belly floor.
    • Now try to bend your knees while pressing your toes on the floor.
    • Now hold your ankles with your hands and try to uplift your body.
    • After that, you need to stretch your backside along with your legs.
    • Now lift your head and stay in this pose for a minimum of 15 seconds.
    • You can try this pose 20-25 times.

    Precautions: This asana is easy to do and can be done by anyone. But those people who have neck issues or migraines should avoid this asana.

  6. Warrior Pose (Virabhadrasana)

    The warrior pose, which is also known as virabhadrasana in Sanskrit, is a perfect pose for those who want to stretch their body.

    This asana helps you to maintain flexibility and balance in your body. However, this yoga pose is a tougher one and needs proper guidance for doing it properly.

    This yoga can help people to make their back strong along with their legs and shoulders.

    Steps To Do Warrior Pose:-

    As mentioned above, this yoga pose needs to be done with proper accuracy.

    • First, you need to stand straight while keeping your feet together.
    • Now try to stretch your legs.
    • After that, you should bend one knee forward and keep the second knee parallel to the floor.
    • Now try to lift your hand over your head.
    • You need to stay in this pose for at least 20 seconds. You should try to do this 15-20 times.

    Precautions: Try to avoid this asana if you have any problem related to high blood pressure or any heart problems.

  7. Trikonasana – Triangle pose

    Trikonasana is one of the best yoga asanas which can help people to improve their digestive system.

    It also helps reduce the unnecessary and unhealthy fat that is deposited in your belly. Along with this, it helps to improve blood circulation in your body.

    You can burn fat through the lateral movement of this asana. It burns fat and builds up muscle on the hamstrings and thighs.

How Often Should You Do Yoga To Lose Weight?

Yoga is one of the most popular practices, which is done all over the world. This ancient practice has lots of benefits, from physical health to mental. The majority of people are losing weight through yoga.

You can give your body a perfect posture by practicing this 3 to 6 times per week for one hour at least. You must do this under proper guidance if you have just started doing yoga.

Doing yoga the wrong way may lead you to trouble, so beginners must start carefully. You can start yoga at 20 minutes per day. Doing this will allow you to avoid any severe injuries.

It is necessary to give your body some relaxation. So you can take a one-day break after yoga.


If you’re suffering from an obesity problem and are eager to lose weight fast and give your body a perfect shape, then yoga is helpful for you.

You need to put your commitment into this. Try to learn the basics of yoga slowly and steadily. Then become a pro in this practice.

The more you get involved in yoga, the more energy and health benefits you will get through this. You may start yoga to lose weight, but in return, it will provide you with several health benefits.

If you are a beginner and confused to start yoga you can join any yoga classes which are located nearby.

Several YouTube channels are helping people to practice yoga properly. You can take help through this.