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Yoga Poses For Weight Loss-Simple 14 Yoga Poses

Begin your day with these simple but effective Yoga Poses for Weight Loss.  Your Weight Loss journey with these yoga poses for weight loss will help you burn fat, build muscle tone, and give you more flexibility. And most importantly it will give you a soul satisfaction and motivation to live life to the fullest.

Yoga is an old discipline from India it’s a way to understand the spiritual and cultural heritage of India. In Sanskrit, yoga means ‘to unite’.

Yoga uses specific breathing techniques, exercise and meditation. It helps to improve your body tone, health and happiness. As yoga helps you to burn calories.

Here are a few poses that can help you to lose weight within few weeks.

The belly and thighs are the worst affected body parts of all where most of the fat gets deposited.

Because of these fats the risk of diseases increases at fast pace. A good fitness routine and a good diet together in proper combination will help to reduce these risks.

The benefit of yoga asanas for weight loss is that we can focus on specific region of our body. Like arms, thighs, belly, face and many more with the help of these simple yoga poses for weight loss.

Let’s now discuss about a few yoga poses for weight loss that can help you to build your muscle strength, tone your body, and help you lose weight.

Yoga Poses For Weight Loss


1. Downward Dog Pose (Adho Mukha Svanasana)


downward dog yoga pose for weight loss



This pose is also known as Downward Dog Pose and this is effective to lose fats from arms.

This pose of yoga for weight loss, downward dog is a weight-bearing pose. You need to position the upper body on your hands. It is an excellent pose to tone your arms and biceps.


Do not do this Asana if you suffer from carpal tunnel syndrome.

2.Low Plank Pose (Chaturanga Dandasana)

Low Plank Yoga Poses For Weight Loss


This posture requires you to stay off the ground by supporting the body on your hands and keeping the core intact. It not only tones your arms but also tones your biceps and triceps. It also strengthen your arms.


Do not attempt this if you have any shoulder or hip injury.

3. Half spinal twist pose (Ardha Matsyendrasana)


half spinal twist yoga poses for weight loss

This pose requires you to move your shoulder, neck, and spine in unison. The intense twist (one side at a time) helps in toning the sides and upper part of the body.


Do not attempt if you are menstruating or have headache or insomnia.

4. Boat Pose (Naukasana)

boat yoga pose for weight loss and belly fat

Think of a see-saw or a boat when you think of this pose. The midriff becomes the base for balancing the body. If you have trouble losing stubborn belly fat, here is something that will give you visible results within few weeks. With a little practice, you are well on your way to achieve toned abs! Isn’t it awesome?


Do not do this pose if you are suffering from insomnia, hernia or spinal injuries.

5. Fish Pose (Matsyasana)

fish yoga pose for weight lossFish pose helps in stretching your lower body (and organs) like the thighs, intestines, hips, and abdominal muscles. All such yoga asanas that involve twisting and pulling help in burning the extra fat that gets deposited in the most prominent places like the belly and thighs.


It is best to avoid this asana if you suffer from blood pressure, hernia or migraine, or if you are menstruating.

6. Cobra Pose (Bhujangasana)

Cobra Pose for Yoga From Sun Salutation to lose weight

This is one of the posture from Sun Salutation, this is an elegant pose that works on your upper body. It gives the abdominal muscles a rooted stretch and eventually helps in burning unwanted belly fat.


Do not attempt this pose if you are pregnant or suffer from a hernia.

7. Cobbler Pose (Baddha Konasana)

cobbler pose of yoga for toned body


The Cobbler Pose works on the inner as well as  outer thighs. An interesting and more effective variation of this pose is to flutter the legs like a butterfly also called the Butterfly Pose.


Avoid doing this if you are menstruating or have knee injuries. 

8.Garland Pose (Malasana)

garland yoga pose for weight loss and toned body





This pose counteracts to the effects of sitting all day and accumulating fat in the lower part of the body. It stretches the thighs, groin, and hip muscles perfectly. It improves flexibility and tones the inner and outer thigh region.


Avoid this pose if you suffer from knee or hip pain.

9.Pyramid Pose (Parsvottanasana)

Pyramid Pose Of Yoga for Weight Loss and Fitness


It is also called the Intense Side Stretch Pose as it involves deep stretching on both the sides of the body. It strengthens the calf muscles, and hamstrings as you extend into the final posture. An easy way to tone and strengthen your legs. Thus this yoga Asana is a good body workout.


This pose is not advisable for pregnant women and anyone with hamstring issues.

10.Warrior 2 Pose (Virabhadrasana 2)

warrior 2 pose of yoga to burn calories

The Warrior 2 Pose is a revitalizing pose that helps you build stamina. This Pose helps in stretching all the muscles below your hips. It is the second level of the Warrior Pose that comes with a lot of benefits like toning and strengthening your legs.


Avoid this asana if you have chronic knee pain, arthritis, high blood pressure or diarrhoea.

11. Wide Angle Seated Bend Pose (Upavistha Konasana)wide angle seated bend yoga asanas for weight loss

Think of it like doing a ‘split’ while dancing, except this is seated position. The deep stretch releases the tension in your torso and hip muscles and tones the hips.


This is an advanced pose that does not have any potential risks. However, use a soft cushion or blanket under your torso if you have lower back pain.


12. Eagle Pose (Garudasana)garudasana- yoga pose for body workout and fitness

The Eagle Pose is a pose that engages your thighs, legs, and arms while pushing the torso outside the body. The balancing act helps to strengthen your core and hip muscles.


Avoid this pose if you have knee, shoulder or ankle pain. Also, consult your doctor if you are pregnant. 

13. Happy Baby Pose (Ananda Balasana)

happy baby yoga asana to lose weight

This is one of the excellent yoga poses for weight loss as it stretches the entire lower portion of your body. The focus is on the hip bone. The inner thighs, groin, and hamstrings are toned as well as strengthened in the process.


Avoid this posture if you’re pregnant or menstruating.

14. Pigeon Pose (Rajakapotasana)

pigeon pose for body fitness

In Pigeon Pose the intense stretch of the legs, spine, and chest strengthens the hip muscles. In this posture, the entire body is in the front, and the hip is the only organ that pops out at the back of your body. Hence, it particularly works on your hip muscles.


Even though this posture is profound and compelling, it is best to do it under the supervision of a certified instructor.

If you want any personal suggestions on wait loss then, our team of certified doctors and nutritionist at Nubello Clinic are ready to assist you to lose weight in a proper way. With Exercises it’s required to have a balance diet to achieve your final goal of weight loss.


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