Yoga Poses For Weight Loss

Yoga can be a valuable component of a weight loss journey as it helps increase physical activity, promotes mindfulness, and reduces stress. While yoga alone may not lead to significant weight loss, it can support overall health and well-being, making it easier to maintain a healthy weight.

Tiger Pose - YanvaYoga
Tiger Pose
Viparita Shalabhasana - YanvaYoga
Superman Pose
Viparita Shalabhasana
Supported Side Plank Pose - YanvaYoga
Supported Side Plank Pose
Salamba Vasisthasana
One-Legged Downward-Facing Dog Pose - YanvaYoga
One-Legged Downward-Facing Dog Pose
Eka Pada Adho Mukha Svanasana
Revolved Surarcane Pose - YanvaYoga
Revolved Surarcane Pose
Parivrtta Ardha Chandra Chapasana
Sugarcane Pose (Ardha Сhandra-Сhapasana)
Sugarcane Pose
Ardha Chandra Chapasana
Baby Crow Pose - YanvaYoga
Baby Crow Pose
Bala Bakasana
Leg-Over-Shoulder Pose - YanvaYoga
Leg-Over-Shoulder Pose
Eka Hasta Bhujasana
Dolphin Plank Pose - Makara Adho Mukha Svanasana - YanvaYoga
Dolphin Plank Pose
Makara Adho Mukha Svanasana

What are the best yoga poses for weight loss?

The best yoga poses for weight loss are those that engage multiple muscle groups, increase heart rate, and promote overall strength and flexibility. While yoga alone may not lead to significant weight loss, it can be a valuable complement to a well-rounded weight loss program. Here are some effective yoga poses for weight loss:

  • Sun Salutations (Surya Namaskar): A dynamic series of poses that link movement with breath, providing a full-body workout and increasing calorie burn.
  • Warrior Poses (Virabhadrasana I, II, and III): These standing poses work the legs, core, and arms, helping to build strength and endurance.
  • Chair Pose (Utkatasana): A squatting pose that engages the thighs, glutes, and core, promoting strength and toning.
  • Boat Pose (Navasana): This challenging core-strengthening pose targets the abdominal muscles, helping to firm and tone the midsection.
  • Plank Pose (Phalakasana): A full-body pose that engages the core, arms, and legs, building overall strength and stability.
  • Bridge Pose (Setu Bandhasana): This backbend pose targets the glutes and hamstrings while opening the chest and shoulders.
  • High Lunge (Utthita Ashwa Sanchalanasana): A powerful pose that works the legs, core, and arms, promoting strength and balance.
  • Upward Plank Pose (Purvottanasana): This pose strengthens the arms, shoulders, and core, while also opening the chest and front body.
  • Twisting Poses: Poses like Revolved Chair Pose (Parivrtta Utkatasana) or Revolved Crescent Lunge (Parivrtta Anjaneyasana) engage the core and aid in digestion.
  • Intense Side Stretch (Parsvottanasana): A forward bending pose that stretches the hamstrings and promotes flexibility in the hips and legs.

Remember that the effectiveness of yoga for weight loss depends on consistency, combining it with a healthy diet, and incorporating other forms of physical activity into your routine.

Additionally, practicing yoga mindfully and focusing on your breath and alignment will enhance its benefits. If you’re new to yoga or have any medical concerns, it’s best to consult with a healthcare professional or a qualified yoga instructor to ensure you practice safely and effectively.

Benefits and Contraindications


Full-Body Workout: Engages multiple muscle groups, increasing calorie burn.

Stress Reduction: Yoga helps reduce stress, which may aid in weight management.

Core Strengthening: Many yoga poses engage the core, aiding in toning and stability.

Mindfulness: Encourages mindful eating and better awareness of body cues.

Improved Posture: Yoga helps promote better alignment and posture.


Medical Conditions: Certain poses may not be suitable for specific health conditions.

Low Blood Pressure: Inversions may not be recommended for those with low blood pressure.

Joint Issues: Some poses may be challenging for individuals with joint problems.

Frequently Asked Questions

How long to hold yoga poses for weight loss?
The duration to hold yoga poses for weight loss can vary depending on your fitness level, the intensity of the pose, and your overall yoga practice. In general, it's recommended to hold yoga poses for at least 5-10 breaths, which translates to approximately 30 seconds to 1 minute per pose. Holding poses for this duration allows enough time for the muscles to engage and stretch, contributing to strength-building and flexibility. For more challenging poses or dynamic sequences, you may hold poses for a shorter duration and move through them with controlled breath and proper form. For instance, in a flowing yoga practice like Vinyasa or Power Yoga, poses are typically held for a few breaths before transitioning to the next pose.
Should I do yoga everyday to lose weight?
Whether you should do yoga every day to lose weight depends on your overall fitness goals, preferences, and current level of physical activity. While practicing yoga daily can offer numerous health benefits, including stress reduction, improved flexibility, and better mental focus, it may not be the most effective exercise alone for significant weight loss.

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