7 Best Yoga Poses for Weight Loss that Actually Work


Yoga is a union of mental, physical and spiritual practices. When it comes to yoga poses for weight loss, we need to go in for physically-demanding, which require burning calories. If somebody is following the regular mild, less-stressful yoga routine, apart from breathing exercises and meditation, it could be a slow process. So, yoga to lose weight and reduce belly fat must involve some strenuous asanas of power yoga too, like Surya Namaskar, Sirasana (Headstand) and Eka Pada Koundinyasana (hurdle pose) which first must be learnt under supervision or done with somebody’s help.

However, to begin with, here are a few top weight loss yoga asanas for beginners which you can start right away at home.

7 Best Yoga Poses for Weight Loss and to Reduce Belly Fat:

Surya Namaskar Yoga Pose for weight loss

1. Sun Salutation Pose – Surya Namaskar

Surya Namaskar is a wholesome exercise that contains eight yoga asanas. It is traditionally the best morning yoga practice for weight loss on an empty stomach. It is typically introduced at the beginning of a more extended yoga practice.

How does Sun Salutation pose (Surya Namaskar) help in weight loss?

Sun Salutation pose is regarded as a miraculous weight-loss remedy because of its ability to engage a variety of muscle groups, boost metabolism, and improve cardiovascular health. Yoga to reduce belly fat, however, depends on maintaining a regular workout routine and eating a healthy diet. Moreover, the number of Surya Namaskar required for weight loss varies depending on the practitioner’s level of practice, present weight, level of fitness, and overall health. It’s debated whether Sun Salutation pose can actually burn calories. However, it is believed that performing one cycle of the Surya Namaskar can typically burn 13–17 calories for a person weighing 68 kg.

How many times do I do Surya Namaskar?

Start with 5 to 10 rounds of Sun Salutation pose (Surya Namaskar). It is believed that doing 12 Surya Namaskar will help you lose weight. It’s widely accepted that performing 100 Sun Salutations without stopping would assist you in achieving size zero.

Virabhadrasna (Warrior Pose) for weight loss

2. Warrior Pose –Virabhadrasna

Balance is the secret. Instead of giving up on goals (I am no good, I can’t do it, etc.), develop your Virabhadra so you can take action and influence the things you can. Our minds and bodies are intertwined; a feeling or thought can cause a shift in how you are positioned, that is what Warrior Pose (Virabhadrasna) does.

How does Warrior Pose (Virabhadrasna) help in weight loss?

Warrior Pose puts strain on the abdominal muscles and helps in reducing weight. The important thing to remember is that you’ll gain more benefits if you stay in the yoga for a longer time. The lower body is the main target of the warrior pose.

How many times can we do Warrior Pose (Virabhadrasna)?

5 times, hold for 10 sec on each side, best to hold for 2 minutes on each side

Adho Mukha Svanasana (Downward Dog Yoga Pose)

3. Downward Dog Pose – Adho Mukha Svanasana

Downward Dog Pose (Adho Mukha Svanasana) is transitional exercise in many asanas like Surya Namaskar and can also be a resting position. A weight-bearing exercise, downward dog pose increases the strength of external oblique muscles, the backs of the legs’ hamstring and calf muscles are stretched during the downward dog pose.

Does Downward Dog Pose (Adho Mukha Svanasana) help in losing belly fat?

This Yoga pose strengthens your core, reduce weight, and sheds fat from your abdomen, the key is how long you stay in pose and hold your breath.

How many times can we do Downward Dog Pose?

2-3 times, count your breaths 5-10 times

Dhanurasana (Bow Pose) for weight loss

4. Bow Pose – Dhanurasana

Just as a well-strung bow is a warrior’s trademark, a well-stretched body is the trademark of a flexible body with good posture. Breathe in and breathe out when you go into and come out of the bow pose, respectively.

How does Bow Pose (Dhanurasana) help in losing tummy fat?

Besides increasing blood circulation in the body, Bow Pose (Dhanurasana) helps in burning fat, help in weight loss, and tones the chest, arms, abdomen and thigh area as well.

How many times can we do Bow Pose?

3-5 times, breathe in, hold for 25-30 sec, release

Setu Bandha Sarvangasana (Bridge Yoga Pose)

5. Bridge Pose – Setu Bandha Sarvangasana

The Bridge Pose (Setu Bandha Sarvangasana) stretches the whole body and uses all your limbs. Because this Pose brings your head beneath your heart, it shares many of the benefits of conventional inversions (upside-down poses). It increases body heat and, therefore, the digestive fire.

How does Bridge Pose (Setu Bandha Sarvangasana) help in losing tummy fat?

Bridge Pose balances hormones and metabolism which results in burning fat. It tightens the glutes (muscles in the buttock area), tones the muscles and works on the thyroid.

How many times can I do Bridge Pose?

8-10 times, hold a pose for a few seconds

Trikonasana (Triangle Pose) for weight loss

6. Triangle Pose – Trikonasana

The relatively easy Triangle Pose (Trikonasana) involves standing with the feet wide apart and reaching one hand down to the ankle while the other arm stretches upward towards the ceiling, forming a triangular shape with the body.

How does Triangle Pose (Trikonasana) help in weight loss?

The Triangle Pose (Trikonasana) helps to improve digestion as well as reduce the weight and fat deposited in the belly and waist. It stimulates and improves blood circulation throughout the body. The lateral motion of this asana helps you burn more fat from the waist and build more muscles in the thighs and hamstrings. This Triangle Pose also improves balance & concentration.

How many times can I do Triangle Pose?

3-6 times, hold for 10-30 sec

Urdhva Dhanurasana (Wheel Yoga Pose)

7. Wheel Pose – Urdhva Dhanurasana

Wheel Pose (Urdhva Dhanurasana) counteracts the typical modern-day sitting posture as it opens the chest, shoulders, and hips. It is usually done near the end of a yoga practice. This yoga pose is a one-man army.

How does Wheel Pose (Urdhva Dhanurasana) help in reducing belly fat?

This yoga pose accelerates your metabolism to a whole new level, improves digestion, which is critical for yoga for a flat tummy, and gives more oxygen to the lungs to burn calories faster.

How many times do we do wheel pose?

3-5 times with rest for 1-2 minutes, hold for 20—30 sec

Yoga Tips for Weight Loss:

  • Focus on when to breathe in and breathe out and how long to stay in a particular yoga pose
  • All the poses are interlinked, so one asana gives more than one benefit
  • Do yoga poses for weight loss regularly if you want to see results
  • Yoga works slowly, but it does work. Don’t expect your weight to reduce immediately.
  • Apart from yoga, add gym/ running, and walking to your routine on alternate days to pair with your power yoga.
  • Develop healthy eating habits while doing yoga, you must eat well and maintain a calorie deficit.
  • Start slowly, build up flexibility
  • Seek an instructor’s help initially for doing difficult yoga poses

Frequently Asked Questions About Weight Loss Yoga Asanas:

Does yoga help with weight loss?

How effective your yoga poses will be, will depend on your energy expenditure during yoga sessions. It will help you practice mindful eating, which means recognizing hunger cues and limiting binge eating. It’s about listening to your body’s cues. Stress can make weight loss very difficult because it can cause cortisol to rise, stress-eating, and trouble sleeping

Is yoga better than the gym for weight loss?

Yoga may not help you lose weight directly but will create appropriate conditions in the body so that the body naturally stops accumulating fat and manages weight, provided you select nutrient-dense foods, exercise portion control, and time the meals.

How many calories does 30-minute yoga help to burn?

In general, 30 minutes of yoga can burn 150–300 calories, depending on the type of yoga practiced, the length of the yoga session, and the degree to which each posture is challenging.


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