Yoga for Weight Loss – 19 Best Poses to Burn Fat Quickly and Easily




If you have tried everything like diet plan, weight loss supplements, pills and all the things for weight loss but you don’t get any satisfactory result then you should try Yoga Poses for quick and easy weight loss. Yoga doesn’t only reduce the body fat or weight but also increase the flexibility, toned the muscles, improve the respiratory system, increase the metabolism of the body, protect from injury and more. Yoga also gives a new rejuvenation and refreshment to the mind and body both.

yoga poses for weight loss




1. Anjaneyasana (Crescent Moon Pose)

anjaneyasana for weight loss

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How To Do:




  • Raise your arms up and bend towards backward
  • stretch the lower back and lower the knees and placed the floor in the right of hips and rest the other knee in front the left side.
  • Repeat the pose from both sides.

Benefits:

  • It makes the muscles and arms stronger, gives the flexibility and stretching to the hips area, improving the body balance, increasing concentration power, relieve sciatica, improves the digestive system and reproductive organs and toning the body.

[ Read: Yoga Poses to Reduce Belly Fat ]

2. Half Boat Pose (Ardha Navasana)

half boat pose for weight loss

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How to Do:

  • Keep your palms down to the floor and raise your legs up and after this raise your arms also.
  • Keep in mind always that your legs and arms should be parallel to the ground.
  • Hold for 30 seconds and repeat it.

Benefits:

  • It improves the balance and posture of the body.
  • Strengthens the back, thighs, and abs, increasing the concentration power.
  • Improves the digestion and tone up the whole body.

[ Read: Yoga Poses for Strong Abs ]

3. Jalandhara Bandha

jalandhara bandha for weight loss

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How To Do:

  • Bring the chin up and inhale.
  • Take some slow deep breath in and out and come to your breath in normal position after then practicing it.
  • Start it with 2 to 3 rounds and increase it up to ten rounds.

Benefits:

  • The Jalandhara Bandha helps in weight loss, stimulates the thyroid gland to balance metabolism and rooted out all types of diseases of the throat, improves the respiratory and circulatory system, enhances the blood circulation and gives a good posture to the spinal cord.

[ Read: Yoga Poses for Toned Arms ]

4. Seated Forward Bend (Paschimottanasana)

seated forward bend for weight loss

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How To Do:

  • Come into the seated position and stretched your legs in front of you when you inhale straight your spine and again exhale and try to touch your toe.
  • Hold it for 30 seconds and repeat again.

Benefits:

  • There are many benefits of this yoga pose. It relaxed the brain and helps to end up the stress and depression.
  • Stimulates the spine and shoulder.
  • This postures also improve the function of liver, kidneys, uterus, and ovaries, improves digestion.
  • Also reduce the pain and discomfort of the menstrual cycle, relieve in headache and anxiety and lessen fatigue.

[ Read: Yoga Poses to Increase Breast Size Naturally ]

5. Vasisthasana (Side Plank Pose)

side plank pose for weight loss

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How To Do:

  • Take a regular plank position and placed your one palm to the ground and your toes should be together on the mat (right foot is on the mat and left is on the right foot), raise your body up and also raise your other palm in the upward direction also. Repeat it in 30 seconds.

Benefits:

  • There are many benefits of Vasisthasana, It improves the balance in the body, increases the stretching in the back of the legs.
  • Also strengthens the arms and makes it stretchable and also strengthen the abdomen and legs too.

[ Read: Yoga Poses for Relievening Lower Back Pain ]




6. Revolved Lunge Pose (Parivrtta Anjaneyasana)

revolved lunge pose for weight loss

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How To Do:

  • Bent your right knee at 90-degrees, placing your right elbow on the left knee and bring the hands together.
  • Press the hands and increase the stretch in the back and shoulders.
  • Hold for 30 seconds and repeat on the other side.

Benefits:

  • It helps in weight loss as well as increasing the Stamina, balance the body, define a good posture by animating the spine and back muscles and tone up the back, neck, and shoulders also.

[ Read: Yoga Poses to Relieve Back Pain ]

7. Chair Pose (Utkatasana)

chair pose for weight loss

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How To Do:

  • Bring your feet together and the arms straight upward and lower the body into a squatting position, and also make sure that you are still able to see your feet in front of your knees.

Benefits:

  • Chair pose has also many benefits. It strengthens the ankles, calves, hip flexors and back, stretches the shoulders and chest area, tone up the muscles of leg perfectly.
  • Stimulates the diaphragm, abdominal organs, and heart and also cure the symptoms of flat feet.

8. Shoulder Stand Pose

shoulder stand pose for weight loss

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How To Do:

  • Lying on the ground and raise your whole body in the upward direction, keep your palm on your waist and your elbow on the ground.
  • Only your head is placed on the floor.
  • Holds for few seconds and come into normal position and repeat it.

Benefits:

  • Shoulder Stand Pose is full of benefits and also known as Powerhouse of benefits.
  • It improves the thyroid gland, open up the neck and shoulders, also reduce stress and depression, enhance the energy of the body and strengthen the abs, arms, butt, and legs.

9. Garudasana (Eagle Pose)

eagle pose for weight loss

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How To Do:




  • Stand straight at a place.
  • Bend your right knee and also wrap your left leg around your right leg and the knees are bend over each other.
  • Make a balance and hold the pose for a few seconds.

Benefits:

  • It has many health benefits such as helps in enhancing the body flexibility, stretching the shoulders, Balance the body, provide coordination in muscular system and also give the suppleness in upper back, hips, and thighs.

[Read: Best Yoga Poses That Improve Your Sex Life ]

10.Warrior I Pose (Virabhadrasana I)

warrior I pose for weight loss

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How To Do:

  • Keep your front knee at 90-degree angle.
  • It is as like as a high lunge, one of the foot is pointed out back.
  • Raise your hands upward.
  • Hold it for 30 seconds.

Benefits:

  • Strengthens the shoulder arms, ankles, back, neck and also providing the flexibility in arms, shoulders, neck, belly, shoulders, and ankles.
  • It gives energy to the whole body.

11. Downward Dog Pose

downward dog pose for weight loss

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How To Do:

  • Sit straight, cross your legs, move your shoulders 3 to 4 times in the upward, downward and backward direction and also exhale and inhale at this time.

Benefits:

  • Since Downward Dog Pose is a stretching and strengthening Yoga Pose.
  • So, it has lots of benefits such as tone up the upper and lower body both and gives a perfect balance between mind and body.

12. Dolphin Pose

dolphin pose for weight loss

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How To Do:

  • Place your knee on the floor and cross the fingers and raise your back in the upward direction and placed your feet together.
  • Hold it for 30 seconds and repeat again.

Benefits:

  • It is a stretching yoga pose. It stretches the arms, shoulders, upper back, and legs and also provides flexibility to the calves, hamstrings, and spine also give the relief from insomnia, tiredness, depression and headaches.

[Read: Best Yoga Exercises To Get Your Thighs And Hips In Shape ]

13. Cobra Pose (Bhujangasana)

cobra pose for weight loss

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How To Do:

  • Bring your face down and centered on your mat.
  • Placed your both the palms on the floor and Bend your upper body to the backward.

Benefits:




  • This is the best Yoga pose for Asthma patient.
  • It opens the lungs and also improving the digestion, reduces the stress and depression and tone up the shoulders, abdomen, and buttocks.

14. Boat Pose (Navasana)

boat pose for weight loss

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How To Do:

  • Bent the knees and keep your hands on the leg and raise your legs in front of your nose.
  • Be in this position for 30 seconds and repeat again.

Benefits:

  • It helps in stretching the hamstrings, strengthen the spine and improve the function of kidneys, thyroid, intestine and prostate glands.

15. Bridge Pose (Setu Bandhasana)

bridge pose for weight loss

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How To Do:

  • Keep your hand, feet, and head on the floor and raise your upper body and thighs in the upward direction.
  • Hold it for few seconds and repeat again.

Benefits:

  • It also improves the thyroid glands and abdominal organs and helping in improving digestion and increase metabolism.
  • It is the best for who works in the offices in front of the computer because it stretches the legs and shoulders.

16. Bow Pose (Dhanurasana)

bow pose for weight loss

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How To Do:

  • Bend your back and try to make the shape of a bow.
  • Hold your toe with your fingers.
  • Keep it for 20 seconds and repeat it.

Benefits:




  • It strengthens the muscles of the back, abdomen, arms, and legs and also stretching the chest, arms, hips, groin, and thighs.

[Read: Best Yoga Poses To Boost Your Energy ]




17. Trikonasana (Triangle Pose)

triangle pose for weight loss

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How To Do:




  • Stretch your legs at an angle of 45-degree keep your upper body parallel to the floor, straighten the hands in an upward and downward direction and gaze at the hand in the upward direction. Do it again and again.

Benefits:




  • It improves the function of blood, strengthens and stretches the thighs, legs, hips, and arms, also reduce the Blood pressure level and stress, enhances the digestion and provides flexibility to the body.

18. Pigeon Pose (Eka Pada Rajakapotasana)

pigeon pose for weight loss

Shutterstock

How To Do:

  • Sit on the floor or mat, spread your one leg in front and other in backward. Bend your front leg and raise your upper body and keep straight and hold the backward feet.

Benefits:

  • It helps in stretching the hip flexors, stimulates the abdominal part, improves the digestion and enhances the ability to sit in uncomfortable situations.

19. Upward Facing Dog Pose (Urdhva Mukha Svanasana)

upward facing dog pose for weight loss

Shutterstock

How To Do:

  • Lying on the floor or mat, keep your thighs or lower body on to the floor and raise your upper body, keep your palm at the floor and raise your hand also.
  • Hold it for 30 seconds and repeat it again.

Benefits:

  • It improves the posture and strengthen the spine, arms, and wrists, stretches the shoulders, chest, and abdomen, tones the buttocks, reduces fatigue, depression, and stress and also helps in Asthma.

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Article Name
Yoga for Weight Loss – 19 Best Poses to Burn Fat Quickly and Easily
Author
Description
If you have tried everything like diet plan, weight loss supplements, pills and all the things for weight loss but you don’t get any satisfactory result then you should try Yoga Poses for quick and easy weight loss.

Written by: Pravallika Menon

Pravallika Menon is editor & Writer for "BeautyEpic.com". Full time beautician for a organic Hair n Makeup saloon. She has completed graduation in Andhra University. Social Activist & Yoga Trainer.

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