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10 Yoga Poses that will Help in Weight Loss

10 Yoga Poses that will Help in Weight Loss

Weight loss has become an important goal for all of us; don’t we all want a toned body? Haven’t we all tried strict dieting and intense physical workouts? Yet, we have failed. But yoga can offer you many more benefits than other exercises, aiding in your journey to weight loss.

Despite several forms of workout being available today, yoga reigns as the most trusted and effective method of nourishing and toning one’s body in a holistic sense.

Most sought out of the various asanas are the ones that help to tone and flatten your tummy, of course! Because who doesn’t want a toned tummy that ultimately projects your good health?

Since yoga endeavors to work deeply on the core and the entire body with every asana, the poses mentioned below are a few of the easier ones, especially for beginners. These will help eliminate several stomach-related issues like constipation, indigestion and bloating along with strengthening the abdomen.

Here are 10 Yoga asanas that will help you with weight loss

1. Bhujangasana (Cobra pose)

This posture primarily works on strengthening your abdominal muscles and relaxing your lower back.

10 Yoga Poses that will Help in Weight Loss
10 Yoga Poses that will Help in Weight Loss

How to perform:

  • Lie on the floor, face down.
  • Spread your hands on the floor, next to your shoulders.
  • Stretch your legs back, top of the feet touching the floor, and slowly inhale and lift up your upper body.
  • Make sure your pubis and toes form a straight line and touch the floor.
  • Hold this position for 25-30 seconds.
  • Release and come back to the lying down position on an exhalation.

2. Dhanurasana (Bow pose)

Although seemingly easy, this pose can be quite a challenge for your abs, which is exactly what will help strengthen them.

How to perform:

  • Lie down on the floor with your face down.
  • Bend your knees and hold your feet with your hands.
  • Inhale and lift up both your hands and feet, also raising your thighs and chest at the same time.
  • Hold this pose for up to 30 seconds, gradually increasing to 90 seconds.
  • Release with an exhalation.

3. Kumbhakasana (The plank)

Surely the most beloved and well-known of poses, the plank pose is one of the best poses to burn your tummy fat and tone your muscles.

How to perform:

  • Lie face down.
  • Lift your body up onto straightened arms
  • Balance on your toes
  • Face forward or down
  • Hold for as long as you can, take a break and then repeat a few more times. Try to extend the time in this pose each day.

4. Naukasana (Boat pose)

This is another pose that works fabulously on your side and front tummy muscles and strengthens your core.

How to perform:

  • Lie down on the ground facing the ceiling.
  • Keep your hands by your side and relax your shoulders. Keep your legs straight.
  • Now slowly raise your hands and legs together from the ground, hold your belly in and above the ground at all times.
  • Reach a 45 degree angle till your body is in a V-shape. Hold it for 60 seconds and practice deep breathing.

5. Ustrasana (Camel Pose)

This is a slightly more difficult pose. So make sure to do this only if you are not suffering from any back issues.

How to perform:

  • Kneel on the floor with your knees hip width and your thighs straight and perpendicular to the floor.
  • Rest your hands on the top of your buttocks, fingers pointing downwards and slightly arch your back inwards.
  • Slowly lean back and touch and then hold your heels with your hands. Straighten the spine but don’t strain your neck.
  • Hold this pose for up to one minute.

6. Eka Pada Adho Mukha Svanasana (One-Legged Downward-Facing Dog Pose)

The downward-facing dog pose can help you learn to balance your body and can also help strengthen your abs.

young asian woman doing yoga in Eka Pada Adho Mukha Svanasana or One-Legged Downward-Facing Dog pose on mat isolated on white background, exercise fitness, sport training, healthy lifestyle concept

How to perform:

  • Get into the downward-facing dog pose.
  • Straighten one leg and lift it up.
  • Lower the straightened leg under your abs
  • Repeat this move for 10 times for each leg, then rest

7) Vasisthasana (Side Plank Pose)

A variant of the plank, this one is a slightly more difficult one but equally effective on burning your belly fat.

How to perform:

  • Perform after the downward-facing dog pose
  • Shift to your left or right foot
  • Tilt your body accordingly either to the right or left side
  • Raise the opposite arm in the air
  • Hold this pose for 15-30 seconds
  • Return to the downward-facing dog pose

8) Chair Pose (Utkatasana)

This asana is a standing pose. It has countless health benefits. In Sanskrit, it’s known as “Utkatasana.” It resembles the position of sitting on a chair. To perform this asana properly, you need to squat and keep your body still.

How to perform:

  • Stand straight and keep your legs together. Keep your arm straight above your head.
  • Bend both your knees as much as you comfortably can.
  • Try to hold this posture for 30 seconds
  • Relax, and repeat this posture 10 – 15 times.

9) Warrior Pose (Virabhadrasana)

Thi pose is a fantastic way to stretch your whole body. It can help maintain balance and flexibility in the body. But, unfortunately, it can be pretty challenging. Therefore, one should perform this yoga pose under proper guidance. It can help strengthen your back, shoulders, and legs.

How to perform:

  • Stand straight and keep your feet together.
  • Stretch your legs apart.
  • Now, bend one knee forward and keep the other parallel to the floor.
  • Noe, slowly try to raise your hands over your head.
  • Hold this pose for 15seconds.
  • Now, switch to the different knee & repeat the process.
  • Try to do this 10 -15 times.

10) Bridge pose (Setu Bandha Sarvangasana)

How to perform:

  • Lay on your back. Bend your knees & place your feet flat on the floor. They should be hip-width apart
  • Draw your feet towards your hips.
  • Keep your feet parallel to each other.
  • Now, try to lift yourself with your stomach facing towards the ceiling.
  • Your chin & chest should be in the proper position.
  • Relax, and try to repeat this pose 10 – 15 times.

If you’re looking for easy yoga asanas for weight loss, then bridge pose is perfect for you. It is a type of back bending yoga poses that is rejuvenating. Furthermore, it is easy to perform and is very effective in weight loss. It can energize your body and make you more flexible.

It is best to practice these asanas for flat stomach in the mornings for better results. Consistency plays a major role in seeing the effectiveness of the asanas. To avoid monotony, one can choose to do 3-4 different poses each time if doing all cannot be possible. In any case, it is most important to be consistent, and dedicated to the asana sessions and make sure to practice deep breathing during the sessions.


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