Yoga Asanas for Weight Loss (With Steps & Breathing Tips)

Yoga is not just about flexibility — it’s also a powerful tool for managing weight. When done consistently, certain yoga asanas can boost metabolism, improve digestion, tone muscles, and reduce stress, all of which support healthy weight loss.

In this article, you’ll learn 10 highly effective yoga poses, how to do them safely, and how they support your weight loss journey.

Beginner’s Caution

If you’re new to yoga, take it slow. Focus on correct posture and breathing rather than deep stretches. Use props or take breaks when needed. If unsure, seek guidance from a certified instructor.

1. Surya Namaskar (Sun Salutation)

Type: Dynamic Flow
Duration: 5 rounds
Target Areas: Full body, especially arms, legs, core

How to do it (Moderate version):

• Start in Prayer Pose (Pranamasana).
• Inhale, stretch arms up (Hastauttanasana).
• Exhale, bend forward (Padahastasana).
• Inhale, right leg back to lunge.
• Hold breath in Plank.
• Exhale into Knees-Chest-Chin pose.
• Inhale into Cobra Pose (Bhujangasana).
• Exhale to Downward Dog (Adho Mukha Svanasana).
• Inhale, right leg forward lunge.
• Exhale, fold forward.
• Inhale, rise up, stretch arms.
• Exhale, return to prayer pose.

Breathing Tip: Match each step to your breath — inhale on expansion, exhale on contraction.

2. Warrior II (Virabhadrasana II)

Type: Standing
Duration: Hold for 30 seconds each side
Target Areas: Legs, hips, arms, core

How to do it:

• Stand with legs wide apart.
• Turn right foot out, left foot slightly in.
• Bend right knee over ankle.
• Stretch arms out sideways, gaze over right hand.
• Keep spine straight and shoulders relaxed.

Breathing Tip: Breathe normally, steady and slow.

3. Chair Pose (Utkatasana)

Type: Standing
Duration: Hold for 30–45 seconds
Target Areas: Thighs, hips, back, shoulders

How to do it:

• Stand in Tadasana (Mountain Pose).
• Inhale, raise arms overhead, palms facing.
• Exhale, bend knees like sitting in a chair.
• Keep knees behind toes, chest lifted.

Breathing Tip: Breathe steadily; don’t hold your breath.

4. Boat Pose (Navasana)

Type: Seated
Duration: Hold for 15–30 seconds
Target Areas: Core, spine, hip flexors

How to do it:

• Sit with legs straight.
• Lean back slightly, lift legs to 45°.
• Balance on sit bones, raise arms parallel.
• Keep spine long and chest open.

Breathing Tip: Inhale deeply before lifting; exhale while holding.

5. Downward Dog (Adho Mukha Svanasana)

Type: Inversion
Duration: Hold for 30 seconds
Target Areas: Arms, shoulders, hamstrings, core

How to do it:

• Start on hands and knees.
• Exhale, lift hips up and back.
• Straighten legs (knees can stay soft).
• Press heels down and palms firm.

Breathing Tip: Breathe deeply, keeping focus on steady exhales.

6. Cobra Pose (Bhujangasana)

Type: Backbend
Duration: Hold for 20–30 seconds
Target Areas: Back, core, chest

How to do it:

• Lie on your belly.
• Place palms under shoulders.
• Inhale, lift chest up gently.
• Keep elbows close and legs relaxed.

Breathing Tip: Inhale during the lift; exhale while holding.

7. Bridge Pose (Setu Bandhasana)

Type: Backbend
Duration: Hold for 30 seconds
Target Areas: Glutes, back, thighs

How to do it:

• Lie on your back, knees bent, feet flat.
• Inhale, lift hips off the mat.
• Keep thighs parallel and arms beside you.

Breathing Tip: Inhale during lift; exhale slowly as you hold.

8. Plank Pose (Kumbhakasana)

Type: Core-strengthening
Duration: Hold for 20–30 seconds
Target Areas: Core, shoulders, arms

How to do it:

• Come into a push-up position.
• Keep body in one line from head to heels.
• Engage core and avoid sagging hips.

Breathing Tip: Maintain even breaths; avoid holding your breath.

9. Bow Pose (Dhanurasana)

Type: Backbend
Duration: Hold for 20–30 seconds
Target Areas: Abs, chest, thighs, back

How to do it:

• Lie on belly, bend knees, grab ankles.
• Inhale, lift chest and legs up.
• Balance on abdomen; keep gaze forward.

Breathing Tip: Inhale as you lift, hold breath gently, then exhale.

10. Seated Forward Bend (Paschimottanasana)

Type: Forward Fold
Duration: Hold for 30–60 seconds
Target Areas: Spine, hamstrings, digestion

How to do it:

• Sit with legs stretched forward.
• Inhale, raise arms up.
• Exhale, bend from hips, reach for feet.
• Keep back straight; knees slightly bent if needed.

Breathing Tip: Inhale to lengthen, exhale to fold deeper.

A Note on Food and Nutrition

Yoga alone cannot do all the work — your food choices play a key role in your weight loss journey.

Try to include more vegetables, fresh fruits, whole grains, and lean proteins in your daily meals. Avoid highly processed and sugary foods. Eating clean, natural food not only fuels your yoga sessions but also boosts digestion and energy levels.

Disclaimer

This article is for informational purposes only. Please consult a medical or yoga professional before starting any new fitness routine, especially if you have a health condition or injury.

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