How Does Yoga Assist In Weight Loss? – 5 Best Yoga Poses To Lose Weight!

Yoga Assist In Weight Loss

The new statistics reveal that around 49.15 of the US, population is trying to lose weight using various means. Among them, the majority are women. Practicing yoga for weight loss is comfortable for women as they can manage it on their own once trained. The effective weight loss results made practicing yoga for weight loss became a trend in the US. The innumerable mental and physical health benefits add to the popularity. Over 50% increase in the number of Americans in the last four years.

The origin of yoga is approximately almost 5000 years back in northern India. It is first mentioned in the ancient Indian sacred text called Rig Veda, which is written in Sanskrit. Knowing the basics of yoga practices from an authentic source is necessary to practice it for weight loss.

Many questions may arise in your mind regarding yoga and weight loss such as which all asana I should follow. How long it will take to see the results? Can I have long-lasting results? Should I approach an expert? Can I imitate available yoga videos? I believe this article will clear your queries to an extent. 

Yoga And Weight Loss: How Does It Help You Lose Weight?

Yoga practices cannot make an impact on your body weight overnight. It needs patience, discipline, determination, and hard work. Yoga practices can be considered the healthiest way to lose weight if you are incorporating a healthy lifestyle along with it.

You cannot get frustrated and irritated if you couldn’t get the expected results within the expected time. Yoga practices can have positive results only if you have a positive mindset toward it. There are many factors related to yoga that helps in shedding weight. 

Yoga And Weight Loss

Yoga burns calories: yoga practices help you lose weight by burning calories. Yoga helps in boosting the metabolic rate and burn fat deposits that are accumulated in the body. One hour of proper yoga practice can burn 180 to 460 calories. The rate depends on the asana you choose, its length and intensity, your age, sex, and body nature. 

Mindfulness: Improving mindfulness is one of the important benefits of yoga practices. Mindfulness can lead to weight loss as you will wisely choose your meals, watch each portion of your food, follow a healthy diet, and involve in more physical activities. 

Improve your sleep quality: A good night’s sleep is very crucial for regulating body weight. By stretching and strengthening your muscles and relaxing them, you will be able to have better sleep quality. 

Balanced hormone level: Imbalanced hormone level is a factor that leads to excess gain. Irregular estrogen, progesterone, leptin, cortisol, testosterone, insulin, melatonin, thyroxin, and triiodothyronine level can increase body weight. Yoga practices help you balance hormone production that may lead to successful attaining of your weight loss goals. 

Manage stress: Stress cause excess body weight as it increases the cortisol hormone level. Yoga reduces stress, anxiety, and depression by reuniting the body and soul. Practitioners may experience deep calmness within them. Stress-free life can contribute towards your weight loss goals. 

Motivate you: Practitioners of yoga can be part of yoga communities in which you can find people with kindness, tolerance, and acceptance. You will feel accepted and motivated once you mingle with them. These powerful sous can also motivate you to achieve your weight loss goals. 

5 Best Yoga Asanas/Poses To Lose Weight! 

Here are the 5 best yoga asanas to lose weight effectively. 

1. Phalakasana – Plank Pose

Plank Pose

The plank pose is a whole-body strengthening and toning pose. It makes your core body strong and stable. First of all, you should stand with your hands and legs facing the floor. See that your shoulders are over the writs, fingers are spread and hands are spread on the floor. See that your sore is engaged and you are high in a push-up position.

You will be looking at the floor and keeping your jaw in a relaxed way. You can remain in the pose for up to two minutes. It is very important to engage your thigh muscles as it engages sore body and helps in reducing belly fat. It is not recommended for those who are struggling with hip or shoulder pain.

2. Dhanurasana – Bow pose

Bow pose

Bow pose aids weight loss by stimulating abdominal organs and regulating digestion. It prevents inflammations in the digestive tract and constipation. Reducing back pain, fatigue, anxiety, and menstrual disorders are the other benefits of bow pose. It strengthens the core body, stretches the full body, and improves your posture.

You should stay in the face-down position by bending your knees and holding your ankle with keeping your knees hip-width apart. You may remain in the pose for at least 20 seconds to benefit from it. Pregnant women, blood pressure patients, and people who are struggling with a hernia and trying to lose weight can avoid performing bow pose as it may complicate the condition.

3. Paripurna Navasana – Boat pose

Boat pose

This asana aid weight loss as it stretches the whole body. It tightens and strengthens the core body muscles. It also causes a positive impact on hip flexors and the spine. The digestion process can also be regulated by practicing the asana.

You should turn your body into a body shape by sitting on the floor. You will be forming a V shape by stretching and lifting your legs and hands. It is ideal to continue the pose for at least 20 seconds. Those who are struggling with insomnia should stay away from it. You can also keep your hands behind the knees instead of keeping them parallel to the legs. 

4. Trikonasana – Triangle pose

Triangle pose

This pose is very effective for weight loss as it reduces belly fat. It strengthens the legs, knees, ankles, arms, and chest along with stretching and opening hips and groins. Improved blood circulation is another remarkable effect of this pose. You should stand with your feet around three feet apart.

Bend down and turn your left leg toward the right and right foot forward. Stretch your body to touch the feet or floor using your left hand and keep the right hand towards the ceiling. You can remain in the pose for 20 to 30 seconds. Those who have neck injuries should avoid the pose.

5. Setu Bandha Sarvangasana – Bridge pose

Bridge pose

The bridge pose is very effective for weight loss as it promotes calorie burning. It also reduces stress, anxiety, depression, fatigue, and insomnia and improves blood flow. It is good for nerves and mental clarity. You should lie down on your back, bend your knees and keep your feet on the floor.

The foot should be pressed on the floor. Hands should be kept under the hips while pushing your torso up. It is beneficial for muscle toning and proper digestion which leads to weight loss. 

How Frequently Should You Practice Yoga To Lose Weight? 

According to yoga experts, we should practice yoga at least 3 to 5 times a week for effective weight loss results. The intensity of asanas that you are practicing, your general health, and your body weight determine your results.

A minimum of 1 hour of yoga practice 3 to 5 times a week is considered to be ideal for weight loss. 

Can You Lose Weight Just By Doing Yoga?

According to expert yoga practitioners, nutritionists, and health care experts, yoga is an effective weight loss tool. There are many studies suggesting the efficacy of the proper practice of yoga in aiding weight loss. However, you cannot achieve your weight loss goals by leading a sedentary lifestyle. Weight loss trials demand commitment and mindfulness for the best results. It is very important to pick more physically active yoga practices and postures for weight loss.

Results can be varied in individuals due to unique physical features on individuals. Approximately 20 minutes of active yoga sessions can cause remarkable weight loss within 2 weeks. You feel start feeling lighter in the very first days. The lighter feeling will make you confident and adds to your determination. Along with that, healthy habits like a healthy diet with proper nutrition, sufficient hydration, a good night’s sleep, and stress-free life can have a positive impact on your weight loss results. 


Practicing yoga is an effective method for weight loss as it boosts calorie burning, reduces stress, and develops mindfulness toward weight loss. Many asanas support weight loss and some of the best ones are mentioned above. It is very important to pick suitable ones for weight loss as per your health and need. It is better to get a yoga expert’s advice before choosing any. 

Check this out: Best Large Yoga Mats For Overweight Person- Take Your Pick People!


1. Can I practice yoga during the first weeks of pregnancy?

Yes, you can safely practice yoga during the first weeks of pregnancy as it is healthy for pregnant women. 

2. Is sun salutation an asana?

It is a combination of around 12 asanas that benefit the whole body.

3. Can I practice yoga during my periods?

Yes, you can practice yoga during your periods as it eases discomfort. It is better to avoid inversions deep forward bending and bow pose during these days.

4. Are there any side effects of doing yoga?

There are no long-term side effects of yoga. Body pain, fatigue, soreness, and muscle injuries can be there as short-term effects. 

5. What happens if the poses are wrong?

Wrong poses may result in adverse effects. It is very important to seek the help of an expert if you are a beginner. 

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