Yoga Se Hoga: Checkout These 10 Yoga Asanas For Weight Loss In 2023

Shalini Thakur

Shalini Thakur
Jan 2023

2 min read
yoga asanas for weight loss

Table of content

Kisne Kaha Weight Loss Nahi Hoga? 2023 Mein Zaroor Hoga with the help of Yoga Asanas For Weight Loss. Isko Krne Pe Sab Hoga!

Is it difficult in winter to get up from bed and hit the gym, go for a jog, or walk? Well, in that case, you can try yoga for weight loss.

The best thing about yoga is that it can be done almost anywhere, and all you need is a yoga mat. You can practice yoga at home, join an online class, or check out the fitelo page. 

Yoga is an ancient practice that has been around for centuries. It is an exercise regimen that combines physical postures, breathing exercises, and meditation to promote balance and well-being. Yoga is known to reduce stress, improve physical fitness, and help create a sense of inner peace.

Whether you are a beginner or an experienced yogi, yoga is a great way to strengthen your body, mind, and spirit. With regular practice, you can experience a sense of balance and joy in your life and also burn excess fat.

A Brief History Of Yoga 

Before we start, let’s learn about how yoga came into existence:

yoga history

Yoga is an ancient practice that has been around for over 5,000 years. It originated in India as a physical, mental, and spiritual discipline that is based on Hindu philosophy. The practice of yoga has been said to help improve overall lifestyle physical, mental, and spiritual well-being. The ancient practice of yoga is said to have originated from the Vedic culture and is closely linked to Hinduism and Buddhism. 

Yoga has been used as a way to help individuals cultivate awareness, attain enlightenment, and reach a higher level of consciousness. The practice of yoga has evolved throughout the centuries to become one of the most popular forms of exercise and meditation in the world today. 

The earliest evidence of yoga can be traced back to the Indus Valley Civilization in modern-day India. Ancient yogic practices have been documented in the Vedic literature, which dates back to 1500 BCE. 

This early practice of yoga focused on physical postures, meditation, and chanting mantras. As the practice of yoga evolved, it began to be used for both physical and spiritual development.

Yoga has continued to evolve throughout the centuries and is now practiced in many different forms. It has been used to help improve physical health and well-being and reduce stress and anxiety.

Do Yoga Asanas Really Help In Weight Loss?

Yes, yoga asanas can help with weight loss. Yoga asanas can help burn calories, reduce stress, and help build muscle strength, all of which are important for weight loss. Additionally, many yoga poses help to stretch and tone the body, which can help to reduce fat and improve overall fitness.

Doing yoga regularly can also help to improve your overall lifestyle, which is key to achieving and maintaining a healthy life. To get the maximum benefit from yoga for weight loss, there are a few key things to keep in mind.

Practicing yoga regularly will help you to see the results you are looking for. Overall, yoga can be a great way to lose weight, as it helps to build muscle strength, reduce stress, and improve overall fitness.

However, keep in mind that it’s important to be consistent and to choose poses that will help to increase your heart rate and build muscle. With dedication and consistency, you can achieve your desired weight loss goals.

10 Yoga Asanas For Weight Loss That Actually Works! 

Yoga is a great form of exercise to help you lose weight because it can be tailored to your individual needs. There are different types of yoga that can be tailored to your fitness level, so there’s something for everyone. Additionally, yoga can help you build strength, flexibility, and balance, which are all important for weight loss. Here is a list of 10 asanas that will help you lose weight fast.

1. Chair Pose (Utkatasana)

How to do it: Start in a standing position, with your feet together and your arms by your sides. Further, bend your knees and lower your hips, as if you are sitting in an imaginary chair. Raise your arms up towards the sky and press your palms together. Also, make sure that your spine is straight, your shoulders are pulled back, and your chest is lifted. 

chair pose yoga asana

Chair Pose is an excellent exercise for weight loss, as it works to strengthen the core, legs, and glutes. The pose also helps to increase balance, improve posture, and increase flexibility. Additionally, Chair Pose works to improve circulation and digestion, while also stimulating the heart and abdominal organs.

2. Triangle Pose (Trikonasana)

How to do it: Start standing and step your feet wide apart. Further, turn your right foot out and your left foot in slightly. Raise your arms to shoulder height and bend your right knee to 90 degrees. Reach your right arm down to the floor and your left arm up to the sky. Gently twist your torso to the right and look up at your left arm. 

Benefits: The triangle pose is an effective pose to help reduce excess body weight. It tones the abdominal muscles, strengthens the spine, and increases flexibility in the hip joints. It helps to improve digestion and metabolism, thus aiding in weight loss.

3. Downward Facing Dog (Adho Mukha Svanasana)

How to do it: Start in a plank position and press your palms into the floor. Further, lift your hips up to the sky and press your heels toward the ground. Keep your spine and legs straight and your shoulders relaxed.

Benefits: Downward facing dog is great for stretching the shoulders, hamstrings, calves, and spine. It also helps to strengthen the arms, legs, and core muscles. Additionally, it improves circulation and digestion, which is required for losing weight. 

4. Warrior I (Virabhadrasana I)

How to do it: Start standing and step your feet wide apart. Turn your right foot out and your left foot in slightly. Further, raise your arms to shoulder height and bend your right knee to 90 degrees. Keep your left leg straight and reach your arms up towards the sky.

Benefits: Warrior I is a great pose for strengthening the legs and core muscles. It also helps to improve balance, posture, and flexibility. Additionally, helps to improve balance and concentration.

5. Warrior II (Virabhadrasana II)

How to do it: Start standing and step your feet wide apart. Further, turn your right foot out and your left foot in slightly. Raise your arms to shoulder height and bend your right knee to 90 degrees. Reach your right arm forward and your left arm back. Keep both legs straight and your hips and torso facing forward.

warrior pose yoga asanas for weight loss

Benefits: Practicing the warrior pose regularly can help to stimulate the abdominal organs, which can help with digestion and weight loss. The warrior pose is a calming pose, which can help to reduce stress and anxiety.

6. Boat Pose (Navasana)

How to do it: Start in a seated position with your legs straight and your feet together. Lean back slightly and raise your legs up so that your body forms a “V” shape. Reach your arms straight out in front of you and keep your back straight.

boat pose yoga asanas for weight loss

Benefits: This is a core-strengthening yoga pose that helps to strengthen the abdominals, hip flexors, and back muscles. It also increases balance and stability and helps to reduce stress and fatigue. Additionally, it can help to improve digestion, and reduce bloating, resulting in weight loss.

7. Plank Pose/Dandasana (Kumbhakasana)

How to do it: Start in a push-up position with your hands and feet on the ground. Keep your back straight and your core tight. Try to hold the pose for 10-20 seconds, or as long as you can.

Benefits: The plank pose is one of the best poses for strengthening the core, improving posture, and increasing stability. It can help improve balance and coordination as well as increase muscular endurance. It can also help reduce back pain and improve circulation. Additionally, the plank pose can help improve digestion and breathing.

8. Bridge Pose (Setu Bandha Sarvangasana)

How to do it: Start in a lying position with your knees bent and your feet flat on the floor. Further, lift your hips off the ground and press your arms and legs into the floor. Keep your spine and neck relaxed and hold the pose for 10-20 seconds.

Benefits: The bridge pose is an effective yoga pose for weight loss because it strengthens and tones the core and glutes. It also helps to improve digestion, which can help to reduce bloating and improve metabolism. Additionally, the Bridge pose increases flexibility in the spine and back, which can help to reduce strain and improve posture.

9. Cobra Pose (Bhujangasana)

How to do it: Start lying with your palms flat on the ground and your elbows bent. Press your palms into the ground and slowly lift your chest off the ground. Also, keep your hips and legs on the floor and your neck and spine relaxed.

Benefits: The abdominal muscles are also engaged to help stabilize the body and protect the lower back from injury. Practicing the cobra pose helps to strengthen the spine and create a feeling of openness in the chest and shoulders. Additionally, the cobra pose can help to alleviate stress and fatigue, improve digestion, and boost energy levels.

10. Bow Pose (Dhanurasana)

How to do it: Start lying with your arms by your sides. Bend your knees and reach your arms back to grab your ankles. Lift your chest off the ground and press your legs and feet into your hands. Keep your neck and spine relaxed and hold the pose for 10-20 seconds.

dhanurasana for weight loss

Benefits: It helps to tone the abdominal muscles, strengthens the back, and can help to reduce back pain. It is also beneficial to those looking to lose weight, as it helps to burn fat and calories. The pose also helps to promote good digestion and can help to relieve stress and fatigue.

Tips While Practising Asanas For Weight Loss By Yourself!

A few small tips can make a huge difference in your yoga journey. Remember these tips before getting started:

yoga tips for weight loss

1. Wear comfortable clothing: It is important to wear clothing that is comfortable and does not restrict your movements. Choose lightweight, breathable fabrics such as cotton or jersey.

2. Warm-up: Before starting any yoga poses, make sure to warm up your body by doing a few stretches and breathing exercises. This will help you to avoid any injuries while doing yoga.

3. Avoid overstretching: Do not force your body into any pose and be mindful of how far you stretch your body. Overstretching can cause strain and injury.

4. Listen to your body: Pay attention to your body’s signals and adjust your poses and intensity level according to how you feel. Do not push yourself beyond your limits.

5. Focus on your breath: Focusing on your breath can help you to stay in the present moment and be mindful of your body’s movements. If you have difficulty focusing you may also try yoga for concentration

6. Be patient: Yoga requires patience and dedication and it may take time to master the poses. Do not be discouraged if you are not able to do a pose perfectly.

7. Stay hydrated: It is important to stay well hydrated during yoga practice. Drink plenty of water before, during, and after your practice.

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Foods To Eat While Practising Yoga Asanas For Weight Loss

By following these tips and eating a variety of healthy foods, you will be able to fuel your yoga practice and promote weight loss. Remember to listen to your body and take breaks if needed.

1. Fruits: Fruits are an excellent source of vitamins, minerals, and fiber. They are low in calories and provide a great source of energy for your yoga practice. Try eating a variety of fruits such as apples, oranges, pears, berries, bananas, and melons.

2. Vegetables: Eating a vegetarian diet to lose weight is very effective, especially when trying to lose weight while practicing yoga. Vegetables provide important vitamins, minerals, and fiber, as well as being low in fat. Try to fill half of your plate with vegetables at each meal.

3. Lean proteins: Eating high protein diets such as chicken, fish, turkey, eggs, and beans can help you stay full and provide your body with essential amino acids. These proteins are also low in calories and can help promote weight loss.

4. Whole grains: Whole grains are an important part of a healthy diet and can help you feel full longer. Try to incorporate a variety of whole grains such as quinoa, oats, and brown rice into your meals.

5. Healthy fats: Fats are an important part of a balanced diet and can help keep you feeling full. Try to incorporate healthy fats such as avocados, dry nuts, and mixed seeds, into your diet.

6. Herbal teas: Herbal tea can help boost your metabolism and provide you with important antioxidants. Try to drink one to two cups of herbal tea each day.

Also, there are plenty of recipes on the fitelo website that you can try and enjoy.

A Final Verdict By Fitelo:

Yoga is an ancient practice that has been used to promote physical, mental, and spiritual well-being for thousands of years. While there are many different types of yoga it is better to start from the basics. To maximize the benefits of yoga, it is important to practice regularly and make sure to focus on your breath and alignment. Additionally, incorporating healthy eating habits following a diet plan for weight loss and a regular exercise routine can further help with weight loss. Ultimately, yoga is a holistic approach to health and wellness and it can be used to help support weight loss goals and healthy well-being.

Frequently Asked Questions

Q What Are Some Effective Yoga Asanas For Weight Loss?

Answer: Some effective yoga asanas include:

  • Surya Namaskar (Sun Salutation)
  • Vrikshasana (Tree Pose)
  • Bhujangasana (Cobra Pose)
  • Ustrasana (Camel Pose)

Q How Often Should I Practice Yoga Asanas For Weight Loss?

Answer: It is recommended to practice yoga for weight loss at least 3-4 times per week. Doing the same poses every day can get boring, so it is best to switch up the poses and practice different ones each time.

Q. How Long Should I Hold Each Yoga Asana For Weight Loss?

Answer: If you are a beginner, it is best to hold the poses for only a few breaths until you feel comfortable. As you become more experienced, you can gradually increase the time you hold each pose.

Q. Are There Any Yoga Asanas I Should Avoid For Weight Loss?

Answer: Generally speaking, it is best to avoid poses that involve a lot of backbends, twists, and inversions. These poses can cause strain and injury.

Fun Fact

Along with practicing yoga one more thing that contributes to effective weight loss is vitamin D intake. To fulfill this requirement if you can go out in the Sun for 10 minutes, preferably in the morning or mid-day for 3 days a week, it will give you your daily dosage of Vitamin D (400-600 IU per day).

Contact Us Today

So, are you looking for proper guidance and consultation on your weight gain or weight loss problems? If yes, then Contact Us Today and be a part of all those fat-to-fit stories. Our expert will help you attain your long-term fitness goals here.


All recipes from Fitelo’s kitchen are devised to suit specific needs. And what may suit one condition may not be applicable to the other. Hence always consult your nutritionist or dietitian before adding any of these recipes to your diet.

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