Yoga Poses & Postures To Lose Weight Quickly
yoga for weight loss

Weight reduction is a tedious journey, but appropriate lifestyle changes can help you shed those extra pounds. According to the WHO statistics, more than 1.9 billion adults, 41 million children under the age of 5 and over 340 million children and adolescents aged 5-19 were overweight or obese. The good news is that people all over the world are embracing yoga to reduce weight.

While weight reduction is not why yoga came into existence, some yoga postures can certain help if you are trying to cut down on unwanted cellulite and weight. In this blog, our yoga teachers and trainers share the best yoga poses and postures to lose weight quickly. Read on to discover amazing weight loss asanas for 2019!

Arm weight loss through yoga 

Adho Mukha Svanasana

This posture of yoga to reduce weight helps tone your arms and biceps. In this weight bearing pose, the upper body is positioned on the hands. Also known as the Downward Facing Dog Pose, begin this yogasana by standing on four limbs and gently lift the hips and straightening the knees and elbows while exhaling. Point your toes outwards. Press your hands against the ground and stretch your neck. Inner arms should  touch your ears while your eyes should be directed towards the navel. Hold the posture for a few seconds, bend your knees and get back on your limbs.

Avoid this posture if you are suffering from:

  1. Carpal tunnel syndrome.
  2. Hypertension.
  3. Dislocated shoulder.
  4. Retinopathy.

Urdhva mukha svanasana

This asana is a well recognized yoga posture for weight loss for beginners. It is basically a part of surya namaskar. Also known as the Upward facing dog pose, this posture tones the arms, biceps, and triceps. In this asana while laying on the belly, you are supposed to pull your chest upward while the shoulders and the head is tilted backward. Apart from promoting weight loss, this asana also:

  1. Opens and expands the chest.
  2. Strengthens the spinal cord and the back.
  3. Helps decrease the stress level and fatigue.
  4. Helps regulate your metabolism.

Avoid this posture in case of pregnancy and back injuries.

Yoga for upper back & shoulders


Bharadvajasana is a seated spinal twist yoga pose to lose weight. This posture increases the flexibility of your lower body and tone your core. Also known as the Bharadvaja’s twist, sit with both legs extended. Pull your left knee and position your left foot near your hip, bring your knee to the floor and place your right foot on left thigh. Bring right arm to the back of your body and hold your right toes. Turn your neck to the right while exhaling in a way that your chest faces towards the right side and you are looking behind.

This yoga posture for weight loss gives the spine, hips, and shoulders a good stretch, thus reducing the weight around upper back and shoulders.

Ardha Matsyendrasana

Known as the Lord of the Fishes Pose, Ardha Matsyendrasana is one of the best yoga poses for losing weight. This posture requires simultaneous mobility of the shoulder, neck, and spine. The repeated twist tones the sides, upper body, and the abdominal muscles.

To practice this posture sit in Vajrasana. Bend your left leg and try to touch your feet to your right hip. Bring the right leg outside of the left knee and touch your feet to the ground. Keep your upper body to the right. Hold the right feet with left hand and place your right hand behind you on the ground. Hold the posture for 20 seconds then repeat on the other side.

This posture stretches back muscle and spine, increasing the flexibility. Avoid this posture if you are an insomniac or are menstruating.

Yoga poses for facial fat


Commonly known as the roaring lion pose, Simhasana is one of the most easy yoga poses to lose weight. Simhasana tones the facial muscles and helps you get rid of double-chin. To practice this posture, sit in kneeling position, cross your ankles in a way that left ankle is under the right ankle with feet pointed outwards. Place palm firmly on the knees. Open your mouth while inhaling and stretch your tongue out with eyes wide open. Roll the tip of your tongue towards the chin and evoke a “ha” sound while exhaling. Change the leg side and repeat the same on the other side.

Simhasana is a basic yoga posture and does not have any potential risk.

Jalandhara Bandha

Want a chiseled jawline like Johnny Depp and Cheryl Cole? Try practicing this chin-lock yoga for losing weight. This most sought-after asana for thyroid patients will give you a defined jawline. Inhale deeply and place hands on your knees, lift the shoulders and tilt body slightly forward, keeping the back straight. Press your chin against the chest, between the collarbones. Hold the breath. Raise the head and return to the starting position while exhaling.

Do not practice this posture if you are a patient of hypertension or heart problems.


women yoga retreat

Yoga postures For heavy thighs

Baddha Konasana

Baddha konasana, also known as the bound angle or cobbler pose is one of the easiest yoga poses for losing weight. It helps in maintaining a straight back and stretched inner and outer thighs. Apart from promoting weight loss the cobbler pose also calms the mind, reduces the stress, and cures anxiety.

To practice this yogasana, sit erect with legs stretched out. Breathe out, and bend your knees as you pull your heels towards your pelvis. Press the soles of your feet close together, and let your knees drop to the sides.

Do not practice this posture if you are menstruating or have any knee injuries.


Anjaneyasana is one of the most effective yoga postures for weight loss. It is a part of Surya Namaskar. Also known as the Lunge Yoga pose, tones the inner thighs, calves and strengthen the ankles, toes, and knees. To practice this posture, take the Adho Mukha Svanasana position, exhale and place your right foot in front, next to your right hand. Lower the left knee and place it on the floor, behind your hips. Lift the torso while inhaling and raise your arms with your palms facing each other. Exhale and stretch. Pull tailbone towards the floor and stretch your arms, try to look behind as you bend your back. Stay in the posture for a few seconds. Place your hands on the floor again and get back into Adho Mukha Svanasana position. Now repeat the pose with your left leg. This posture is an effective way to get in shape and lose weight.

Yoga poses for midriff


This pivotal posture of the Sun salutation or the surya namaskar is a beneficial yoga for weight loss. Also known as the cobra pose, this posture burns down the unwanted belly fat by stretching the abdominal muscles and working on the upper body.

To practice this yogasana, lie flat on your stomach with your hands in the front and palms touching the ground. Steadily lift your head and face upwards resembling the raised hood of a cobra. Bhujangasana loosens the muscles, making them more flexible.


This posture is not recommended for pregnant women and patients of Hernia.


This yoga pose has been named after the shape finally forms, that of a boat. This is the best posture for those who want to get rid of belly fat and endure toned abs. This posture strengthens the arm, thigh, back, shoulder, and abdominal muscles. Naukasana facilitates stretching, compressing and relaxation to the abdominal region and trims the stubborn belly fat.

To practice this posture, lay down on your back with arms in alignment with your body. Inhale deeply, and while exhaling slowly lift your chest and feet off the floor and stretch your arms towards your feet. Make sure that your eyes, fingers and toes are in line. Breath deeply and maintain the pose. Get back to the initial position slowly while exhaling.

Patients of hernia, insomnia and spinal injuries are advised not to practise this posture.

Yoga poses for hamstrings, hips & calves

Ananda balasana

Ananda Balasana is one of the best yoga poses for losing weight. Also referred to as the happy baby pose, this posture gives core stretch to the entire lower body, toning the inner thighs, groin, and hamstrings.

To practice this yoga weight loss asana, you have to lie on your back bringing the knees near the armpits by gripping outer edges of the feet and keeping the ankle stacked right above the knee. This asana burns the fat around the abdomen, thighs and calves and thus promotes weight loss.

Menstruating and pregnant women are advised to avoid practicing this posture.

Upavistha Konasana

Also known as the seated angle pose, this asana is an intermediate level Hatha yoga asana and is considered one of the most effective yoga poses to lose weight. This posture stretches the inner and outer thighs and give a good stretch to your arms. It stretches your hips, hamstrings, and spine muscles and tone them.

To practice this posture, sit straight with your legs open in a way that they make 90- degree angle with your pelvis. Keep your palms on the ground, behind your hips. Breath deeply in a way that the sides of your body lift and make a space in the spine. Stay in the posture for a few seconds until you feel a stretch in your legs and then breathe out. Place hands in the front and stretch as much as you can. Deeply inhale and hold the pose for at least 30 seconds. Exhale and get back to initial

If you have a backache, use a cushion or pillow under your torso while practicing this posture.

Begin your weight reduction journey with these yoga postures for weight loss. These yoga postures will make you flexible, burn fat, tone your muscles, and promote weight loss. Regular yoga practice will help you shed those extra pounds and reduce overall body fat.

If you have more queries on how to improve your yoga practice or start your yoga career, send an email at to speak with our team of yoga teachers.


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