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Learn The Best Yoga Asanas To Conquer Your Weight Loss Milestones

Last updated on May 12, 2021


As the world is advancing towards adopting modern ways of keeping themselves fit with all types of medications and intense workouts, Yoga is something that has been there for ages. 

People have not forgotten the benefits of yoga asanas for weight loss. The researchers believe that yoga exists in this universe for over 1000 years now. In ancient times, saints used to conduct these yoga sessions, which is now followed by a few disciplines. 

Yoga asanas for weight loss is a gem to adapt, but you need to follow the five rules of it to get success in the end. The five rules are Exercise, Diet, Relaxation, Breathing, and Meditation. 

If we keep aside the ancient value of yoga and focus on the modern-day benefits of it, we get a lot that we can cherish. On adapting yoga asanas for weight loss, you get better flexibility, enhanced energy, better respiration, improved muscle tone, and a lot more. 

Hence, this article is all about explaining to you the easy and popular yoga asanas for weight loss along with their benefits. 

Different Types Of Yoga Asanas You Can Try For Your Weight Loss Goal

Here are the five best yoga asanas that you can try for achieving your weight loss goals:

1. Chaturangadandasana


Chaturangadandasana is one of the best yoga asanas for weight loss that works on your core. The modern generation knows this asana as ‘Plank’, but it exists for ages. When you perform this asana, you would feel the immense intensity on your abdominal muscles to give you good results. 

For doing this pose, you need to:

  • Choose floor over the bed with yoga mats on.
  • Rest on your elbows without letting your body and knees touch the ground.
  • Keep your waist up and balance yourself with the fingers of your legs, touching the ground.
  • Hold the position and push yourself a little more every day.

2. Sethu Bandha Sarvangasana

Sethu Bandha Sarvangasana

This asana is meant not just for weight loss, but it also helps improve your thyroid conditions and supports hormone regulation. On successful execution of this asana, you would get your muscles toned and experience improvements in your digestion. 

For doing this pose, you need to:

  • Lie down on the yoga mat on your back.
  • Lift your hips and waist-high up with hands holding the ankle.
  • Do not lift your arms and let them touch the ground.
  • Make an arch with the hips and waist moving towards your face. 
  • Keep your neck touched to the ground.
  • Hold the position for some time.

3. Dhanurasana

Dhanurasana one of the best yoga asanas for weight loss

As the name suggests, Dhanurasana is considerably one of the best yoga asanas for weight loss. If you intend to lose your belly fat, then this is the right asana for you. It not only helps you burn those fats but also strengthens your thighs, enhances digestion, improves back strength, tones the muscles, and much more. 

For doing this pose, you need to:

  • Lie down with your face towards the ground. 
  • Bend your knee and lift the lower body towards you while stretching your hands to grip your ankle from behind.
  • Imagine a bow and shape yourself accordingly using this technique. 
  • Try to be stable and hold onto the position for some time. 

4. Adho Mukha Svanasana

Adho Mukha Svanasana

Adho Muka Svanasana is yet again one of the best yoga asanas for weight loss. This yoga asana tones the entire body but emphasizes some specific muscles for strengthening the hamstring, things, arms, and back. Hence, this asana is also helpful for building your concentration as it involves concentrated-breathing while doing the pose. 

For doing this pose, you need to:

  • Stand up straight on your yoga mat.
  • Bend and touch down the floor with stretched arms towards your front.
  • Head down, parallel with your arms. 
  • Form a sharp arch in your abdominal region.
  • Your shape must look like a triangle formation.
  • Hold on to the positions while breathing slowly to engage all your muscles.

5. Virabhadrasana


Tone your shoulders and thighs along with your tummy with this warrior pose. This pose will give you maximum benefits if you can hold it for a long time. The more you hold, the better will be the results. By adding this pose to your yoga routine, you would eventually get tight quads and a flat tummy to enhance your body’s appearance. 

For doing this pose, you need to:

  • Stretch your left leg to the front with the knees folded.
  • Stretch the right leg backward with straight knees. 
  • Keep your waist tight and put your hands straight up.
  • Keep your body firm from within.
  • Hold the position until you fail for better benefits. 

Health Benefits Of Adding Different Yoga asanas To Workout Routine

Adding the best yoga asanas for weight loss to your exercise routine can give you a plethora of health advantages. Losing weight is just the primary goal, but you will eventually achieve a lot more than just a flat tummy. 

Here are some of the benefits that you can get by adding the best yoga asanas to your exercise routine:

  • Your body gets superior flexibility.
  • Your muscles gain strength, and they do not remain stiff. 
  • Enhanced metabolism helps improve your healthy growth cycle.
  • You improve your heart health and blood circulation around the body. 
  • Get rid of muscle cramps and sprain injuries. 
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  • It gives your mental relief from stress, anxiety, and anger. 
  • It fills your mind with extreme positivity and eradicates negative thoughts.
  • Every new day becomes energetic, with a yoga session added to it.

Parting Words

Now, you have a clear idea about the true efficacy of yoga asanas for weight loss. You need to keep it in mind that yoga is beneficial only when you make it your habit. Practice and dedication are the values you need to possess. 

Many people have benefited from yoga and shared their success stories all over the internet. You just have to understand your long-term goal and implement it. If you are dedicated to lose some weight and develop your overall body and mind, yoga is a fruitful source to acquire.

Also, read about Yoga for immunity during the COVID-19 situation!

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