Yoga is the age old ancient Indian system of exercise that is combined with elements of spirituality and physiology. It is aimed at improving bodily and organ function to promote good health. There are several yoga poses for weight loss which can increase metabolism and burn calories faster. Here are 24 poses of yoga for weight lose which can easily be performed at home.
List of 24 of The Best Yoga For Weight Lose
- Paschimottanasana, seated forward bend
- Sarvangasana, shoulder stand
- Virabhadrasana I, warrior pose
- Garudasana, eagle pose
- Ardha Chandrasana, half moon pose
- Bhekasana, frog pose
- Shalabhasana, locust pose
- Nauka Chalan, boat pose
- Pavanmuktasana, wind-releasing pose
- Vakrasana, half spinal twist pose
- Padahastasana, hand under foot pose
- Halasana, plow pose
- Utthita Hasta Padangustasana
- Vasisthasana, side plank pose
- Utkatasana, chair pose
- Setu bandh, bridge pose
- Dhanurasana, bow pose
- Bhujangasana, cobra pose
- Trikonasana, triangle pose
- Suryanamaskara, Sun Salutation
- Marjariasana, cat stretch
- Badhakonasana, Butterfly poses
- Ardha Uttanasana Wide-legged standing forward bend
- Tadasana, tree pose
Paschimottanasana, seated forward bend
The seated forward bend is one of the best poses of yoga for weight lose but it is also a pose that improves digestion, reduces anxiety and stress and is also good for reducing fatigue. As per the ancient yogic texts, this increases appetite but reduces obesity as it helps you burn more calories faster.
Paschimottanasana, seated forward bend, VIDEO
2. Sarvangasana, shoulder stand
The shoulder stand stimulates the thyroid gland which is important for good health Thyroid disorders can result in weight gain. It also stimulates abdominal organs and improves digestion and metabolism to burn more calories. The shoulder stand also reduces weight and tones the legs and butt.
Sarvangasana, shoulder stand, VIDEO
3. Virabhadrasana I, warrior pose
This pose is good for the hamstrings, tones up thighs and reduces fat on legs and ankles. It also increases body stamina and abdominal organs. The main route to losing weight is stamina and endurance for physical activity to burn calories. It also strengthens back muscles.
4. Virabhadrasana I, warrior pose, VIDEO
4. Garudasana, eagle pose
This improves your focus and balance. It will strengthen your calves and ankles and stretch the shoulders and upper back. Garudasana also reduces weight on your thighs by applying strain and stretching them.
Garudasana, eagle pose, VIDEO
5. Ardha Chandrasana, half moon pose
Among the yoga for weight loss poses, the half moon pose reduces weight on the thigh, spine and buttocks. Spinal strength is necessary for maintaining posture as well as exercise. It also strengthens your buttocks and thighs to tone them up. This is another pose of yoga for weight loss that improves metabolism and digestion.
VIDEO LINK
https://www.youtube.com/watch?v=ZAGWyT-3Iss
6. Bhekasana, frog pose
The main benefits of yoga for weight lose poses are helping in stretching limbs and improving oxygenation. This also keeps the muscles active and prevents fat build up. The Frog pose stretches the thigh, abdomen, thorax, ankle, groin and throat. It also stimulates abdominal organs.
VIDEO LINK
7. Shalabhasana, locust pose
The Locust pose strengthens the stomach, chest and shoulders. It also stimulates the abdominal organs improves posture and reduces stress and anxiety. Don’t forget to breathe when performing these yoga poses for weight loss. With stimulation of the abdominal organs, your organs are revitalized with oxygen as to improve function that increases the fat burning process.
VIDEO LINK
8. Nauka Chalan, boat pose
As a pose of yoga for weight lose, the boat pose strengthens your abdominal muscles which are the main goal of getting good abs. It also strengthens hip flexors, your kidneys and intestines improving digestion. It is also a great stress buster after work. The boat pose is good for the vertebral column for good posture which helps in providing support for your other strength workouts.
VIDEO LINK
9. Pavanmuktasana, wind-releasing pose
Bloating is a problem for many and among yoga for weight lose this will not only improve digestion but reduce gas build up and reduce effects of gastric. It also relives constipation and decreases abdominal fat. The wind releasing pose is best done every day after a meal preferably at night.
VIDEO LINK
10. Vakrasana, half spinal twist pose
This is yoga for weight lose pose that helps burn abdominal or visceral fat. As one of the 12 basic asanas in the Hatha Yoga system, it also stretches the shoulder, spine and neck. It improves the function of the liver and pancreas which is important for better digestion and regulating blood sugar.
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11. Padahastasana, hand under foot pose
This is a forward bend yoga pose for weight lose which promotes spinal flexibility and good for low back pain. For weight loss benefits, it tones and strengthens the core muscles, firms the buttocks as well as the abdomen. It promoted organ function and digestion. This weight lose yoga pose will also stretch and tone up your arms to reduce arm fat. A great pose to calm your brain too.
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12. Halasana, plow pose
This is a beneficial pose for reducing stress and relieving fatigue. As one of the yoga poses for weight lose, it reduces fat and is immensely beneficial for back pain. It is good for abdominal organ stimulation and prevents diabetes, obesity and stomach disorders and regulates blood pressure.
VIDEO LINK
13. Utthita hasta Padangustasana, extended hand-to-big-toe pose
This is one of the yoga poses for improving balance and strengthens the backs of your legs for more support. It also strengthens the ankles. When you are performing such yoga for weight loss, then strong legs are necessary to take the weight and flexibility of the pose.
VIDEO LINK
14. Vasisthasana, side plank pose
The side plank yoga pose for weight loss stretches your stomach legs and arms. It improves your balance. It is also one of the many yogic poses that also strengthens your wrists especially if you are into working out even with light weights that can strain your wrists.
VIDEO LINK
https://www.youtube.com/watch?v=Q0f5OOW9-LM
15. Utkatasana, chair pose
Good for core strength and stability. It works out the hamstrings, quadriceps and glutes. The chair pose helps to contract the erector muscles for maintaining the normal curvature of the spine. This pose also helps you get strong legs and burns fat. It also improves the function of organs like heart, diaphragm and abdomen while stretching shoulders and chest.
VIDEO LINK
16. Setu bandh, bridge pose
The setu bandh stretches your chest and improves chest muscles, neck and spinal Column. It also improves digestion and reduces stress and anxiety. As part of yoga for weight lose it is excellent for reducing stomach fat but you need to do it every day. One of the other main benefits of the bridge pose is that it reduces low back pain from sitting all day log at work.
VIDEO LINK
17. Dhanurasana, bow pose
This pose improves hip flexor function and improves function of the organs of chest and abdomen. It also stretches the neck and is a good stress buster. The bow pose will also promote kidney health and tone up your leg and arm muscles. It relives menstrual problems and prevents constipation.
VIDEO LINK
18. Bhujangasana, cobra pose
This is another good yoga for weight loss pose as its helps you burn belly fat. The weight of your entire body rests on the navel and your digestive organs get a full massage. It thus improves your digestion and helps in elimination of toxic substances from your body. It is good for spinal flexibility and stretches the chest and abdomen. As per yogic texts, it increases body heat and prevents disease.
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19. Trikonasana, triangle pose
The triangle pose is good for back pain and relieves body stress. It also relieves sciatica pain and is good for the hamstrings, calves, shoulders and spine. It improves metabolism and helps burn fat thereby losing weight. However avoid doing this pose if you suffer from diarrhea, low blood pressure and migraine.
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20. Suryanamaskara, Sun Salutation
Also known as the salutation to the sun, this yoga poses for weight lose will detoxify your body ad is extremely effective if doe every morning. Sun salutation stimulates your internal abdominal organs through compression and stretching thereby rejuvenating you after sleep. It improves in digestion and aids in healthy bowel movements. It prevents fat build up and promotes weight loss. One should do at least two rounds of surya namaskara for benefit.
VIDEO LINK
21. Marjariasana, cat stretch
This is a great pose for spinal flexibility and low back pain it is also one of the yoga for weight loss poses that can even de-stress you after a hard day’s work. It strengthens wrist joints and shoulders and massages the digestive organs while toning up the abdominal muscles.
VIDEO LINK
22. Badhakonasana, Butterfly poses
The Butterfly pose helps stretch the knees, thighs and groin. It can provide immense relief from fatigue caused by standing or walking too long. The butterfly pose is also good for digestion and is promotes healthy bowel movements.
VIDEO LINK
23. Ardha Uttanasana Wide-legged standing forward bend
This is one of the best yoga for weight loss as it helps you distress your mind. It is best done at night to help you sleep after relaxation. It stimulates and stretches your hamstrings, thigh muscles and improves spinal flexibility.
VIDEO LINK
24. Tadasana, tree pose
The tree pose rejuvenates you and stretches your back legs and arms. As one of the poses of yoga for weight lose, it not only invigorates but also relieves sciatica pain. It strengthens legs and improves balance as well as opens up the hips.
VIDEO LINK
To conclude, Doing yoga for weight lose is a healthy way to reduce your weight but you also need to support your yoga routine by eating a healthy diet and avoiding the negative habits of your lifestyle such as inadequate sleep. Avoid junk food and sugar to help you lose weight effectively.
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