Top 10 Yoga Poses for a Transformational Weight Loss Journey

Want to manage your weight but don’t know how to do it? To begin your weight loss journey, you need to be determined in the first place. Without determination, you cannot be on this transformational journey.

Weight Loss Yoga Poses


There are loads of physical exercises and diet plans that can help you with weight management. But, the best way to tone your body and mind is to practise weight loss yoga. Yoga is a holistic approach to keeping your body and mind in harmony. Furthermore, it helps you attain peace and improves your attention span. Often, constant sitting and slouching can increase your weight. It can also lead to bad posture. By incorporating different yoga poses, you can be a part of the weight loss journey. 

To know what yoga poses suit your body, you can sign up for a free consultation. With the power of AI posture analysis, you will be given suitable yoga asanas. Include them in your daily routine and see the changes for yourself. 

10 Effective Yoga Poses For Weight Loss

You can incorporate the following 10 poses for beginner weight loss yoga to reduce weight naturally. 

1. Triangle Pose (trikonasana)

This is one of the best yoga poses for weight loss that works on thighs and lower obliques to increase blood circulation and reduce back pain. This pose can help you lose weight by torching fat around your abdominals and waist. To do this pose, you have to:

  • Make a standing position three feet apart.
  • Slowly lean down toward the ground.
  • While doing so, move your left leg slightly to the right side.
  • Place your right foot ahead. 
  • When you find a balance, stretch your left hand to touch the feet or ground.
  • Direct your right hand toward the ceiling. 
  • Hold this posture for about 30 seconds. 

2.  Plank Pose (phalakasana)

The plank pose is excellent for strengthening your core. This yoga asana is ideal for beginners and is packed with weight loss benefits and other healthy outcomes. Including a plank pose in your workout routine can improve your shoulders, abs, core back, buttocks, and thighs. By following these steps, you can do the plank pose perfectly. 

  • To start with a plank position, make a push-up posture. 
  • Press your hands to the floor and lift your body.
  • Keep your wrist and shoulders engaged while you are making the push-up posture.
  • Sink your head toward the ground and relax your neck. 
  • Hold the posture as long as you can. 

3. Four-Limbed Staff Pose (Chaturanga)

Chaturanga is a part of vinyasa yoga for weight loss and Power Yoga. This asana provides strength to the spine, which fixes bad posture. Furthermore, this yoga pose tones abdominal muscles, lower back, wrists and arms. To incorporate chaturanga, follow these steps:

  • Start with a plank pose. Keep the elbows above your wrists and gently lower your body to hover a few inches from the ground. Keep your back straight. 
  • Lift through your chest to align your shoulders and elbow. Don’t let your chest slump to the floor. 
  • Totally engage your abdominal and leg muscles.
  • If you think the whole posture is difficult at a beginner level, you can start with your knees. Bend your torso to over a few inches over the floor. This is called half chaturanga. 
  • Don’t let your elbows spread on the side. Keep them together, clutching your ribs. 

4. Bow Pose (Dhanurasana)

Yoga and diet for weight loss should be in sync to offer benefits. One such yoga pose is the Dhanurasana. You can practise this position to tone your back and stomach. This asana develops your abdominal and core muscles, improves your posture, and stretches your entire body. To begin the pose, you have to:

  • Lie on your stomach on the floor or use a yoga mat. 
  • Spread your feet apart, roughly the width of your hips. 
  • Move your legs upward so that the soles of your feet are directed to the head. 
  • Place your hands behind you to hold your ankles on either side. Hold the left ankle with your left hand and the right one with the right hand. 
  • Breathe in as you lift your chest off the floor. At this stage, you must also use your hands to take your legs up in the air. 
  • When your chest and legs are up in the air, it takes the shape of a bow. 
  • Your body is bent, stretched and taut, with your knees and chest at the same level. 
  • Continue to breathe and hold that position for 20-30 seconds. 

5. Standing Forward Bend Pose (Uttanasana)

Indigestion can lead to bloating and can be one of the primary reasons for weight gain. To manage your weight, you should practise the standing forward bend pose. This yoga pose works on your abdominal muscles and glutes, boosting digestion. Uttanasana exercise also allows you to better your overall physical and mental health. Here are the steps to do standing forward bend pose: 

  • Stay in a standing position, keeping your feet apart.
  • Use your feet to distribute your body weight evenly.
  • Raise your arms above while breathing in.
  • Bend forward towards your feet and breathe out, keeping your back straight. 
  • Breathe deeply while holding this stance for 20-30 seconds. 
  • Rest your hands alongside or on your feet while keeping your legs and spine upright. 
  • As you breathe out, expand your chest toward your knees and lift your tailbone and hips higher.
  • Continue taking deep breaths and allow your head to relax and reach toward the feet.
  • While inhaling, allow your arms to move forward and up. 
  • Go back to the standing position.
  • While you exhale one final time, allow your arms to move toward your sides. 

6. Warrior I Pose (virabhadrasana )

To tone your upper body, you can perform the Warrior I yoga pose. This position aims to strengthen arms, shoulders and legs. By performing this position, you can fix your alignment issues and body balance. To do the Warrior I pose, you have to:

  • Stand straight, keeping your legs distant from one another at least 3-4 feet apart. 
  • Take a deep breath to calm your mind. 
  • At a 90-degree angle, turn your right foot so the toes touch the top of the floor/mat. 
  • Move your left foot inward at an angle of 45 degrees. 
  • Maintain an alignment between your front heel and the back foot’s arch.
  • Shift your body weight to the left heel as you’re bending your right knee over your right ankle. 
  • Make sure your shin is perpendicular to the floor. 
  • Raise your hands facing the ceiling, keeping your palms and fingers engaging. 
  • Gently tilt your head back, look at your thumbs, and keep your shoulders away from your ears. 
  • Push down to the outer edge of your back foot while keeping the back leg straight. 
  • Hold the position for a minute.  

7. Downward Facing Dog Pose (Adho mukha svanasana)

Along with weight loss meditation, you can practice the downward-facing dog pose, which would help you to tone your body. This pose helps strengthen your hamstrings, glutes, arms, thighs and back. The pose may feel like you’re resting, but when you do it, you can feel the burn. For performing a downward-facing dog pose, you have to:

  • Sit with your knees touching the ground or mat and place your hands and knees a few feet apart. 
  • Lift your body through your knees and hands, and while doing so, try to keep your legs as straight as possible and push the heels down to the floor. 
  • Press your palm to the floor so that you can hold the bent. 
  • For about 10 seconds, you can hold that stance. 

8. Chair Pose

To get your legs engaged, you can include chair pose yoga in your daily routine. The pose has different variations and a lot of health benefits when it comes to weight loss and toning the body. Each chair pose variation is great for muscle building around the lower body. It mainly targets the abdominal region, hips, waist, inner and outer thighs, pelvis and glutes. Following are the steps for doing a chair pose:

  • To begin the pose, you have to stand straight. 
  • Join your hands, making a namaste gesture.
  • Raise your arms above your hand. While you’re doing so, make sure your arms travel parallel to your ears. 
  • Bend your knees so that the thighs are parallel to the floor. 
  • Hold this position for about 30 seconds. 

9. Upward Facing Dog Pose

For stretching and improving the capacity of your lungs to hold oxygen, upward-facing dog pose is quite beneficial. Furthermore, the pose will help you to strengthen your arms, wrists and back. To do this pose, you need to: 

  • Lie on your stomach.
  • Extend your arms with palms facing down below your shoulders. 
  • Lift your body up. 
  • Keep your face, head and shoulders away from your ears. 
  • Rest your glutes, raise your hips and knees and press your knee and hand to the floor. 
  • You can also do the pose on the yoga mat if performing on a direct floor seems inconvenient. 

10. Boat Pose

While performing this pose, you should arrange your body in a boat-like structure. Boat pose has immense health benefits. It improves your spinal flexibility as well as metabolism. Also, this pose helps people to strengthen their core and tone their legs. Though the pose seems simple, maintaining it requires a lot of balance. To begin this position, you have to:

  • Sit on the ground.
  • Keep your legs straight and attempt to lift them as high as you can.
  • Stretch your hands parallel to the floor to make a V shape. 
  • Hold this position for about 10-20 seconds. 

Book a free demo to figure out what yoga asanas can provide you with the maximum benefits for your weight loss. 

Conclusion

The journey of weight loss can be difficult, but if you’re determined, it will be a seamless one. With proper diet and yoga exercise, you can tone up your entire body. The benefits of yoga cannot be undermined, even when it comes to weight management. It may not be easy to master all the poses at a go. But slowly, you can achieve the benefits.

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Pramod Choudhary
Pramod Choudhary

Dr. Pramod Choudhary, an IT graduate with a Ph.D. in "Vedic Yoga and Psycho Neurobics," is a renowned alternative therapist and Stress Management Expert. His journey into spirituality, influenced by revered figures like Sri Sri Paramahansa Yogananda and Sri Ramakrishna Paramahamsa, led him to dedicate his life to the teachings and practices of yoga. With extensive experience in meditation and spiritual instruction, Dr. Choudhary offers deep insights into these transformative practices. He holds a Yoga Alliance-accredited multistyle yoga teacher certification, expertise in various yoga styles, Pranayama, Meditations, Yoga Philosophy, Delta Healing, and Psycho-Neurobics, demonstrating his commitment to holistic well-being and guiding others in their spiritual and physical transformation journeys.

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