12 Best Yoga Poses To Lose Weight And Increase Flexibility

Looking for the best Yoga Asana to Lose Weight?

You’ve come to the right place. Perhaps the best part about yoga is that it will help you in losing weight but also while building muscle and improving flexibility!

Yoga is an ancient form of exercise and way of living that focus on your mind, body, and soul. It is a holistic practice for all ages. The word ‘Yoga’ has derived from the Sanskrit word ‘Yug’, which refers to the union of our individual consciousness and universal consciousness.

Now, many of the yoga classes have popped up and many gyms to offer yoga. Are you are struggling to lose weight? Well, you can incorporate yoga into your fitness regimen and see the results soon.Yoga is said as a way to “burn fat without breaking a sweat.” But is this really true?? I’m here to tell you:

Hell yeah, it is!!!

Yoga helps to greatly reduce stress, which not only helps you make better decisions but also lowers the cortisol levels. Cortisol is a stress hormone that results in weight gain. Lowering your cortisol level will definitely help you naturally lose weight. Yoga is about challenging your mind and body.  If you challenge yourself, you will burn more calories, and you will lose more weights.

What is Asana?


Asana is translated from the Sanskrit Language as “pose” or “posture.”  This simply means a “yoga pose.”

The literal translation actually means “to be in a comfortable seated position.”  This comes from the branch of yoga called Ashtanga yoga, where it refers to the physical exertion and also the mental relaxation that happens in yoga. Practicing the mentioned asanas will bring you awareness in both internally and externally.

Many people see yoga as the way for hippies to become one with the Earth. I’m certainly not arguing that case, because there is so much more to yoga. Not many people are associated with yoga with weight loss because on the surface it appears as you are just standing still in a lot of different poses.

The particular way of standing still in certain poses is that it puts a strain on muscles. Which causes muscles to start to rip, in a good way. When muscles rip, they need to rebuild. And that requires energy. Some of this energy is taken from the fat your own body which has stored

Yoga is something that needs to be practiced for too many years before it can be mastered. You’ll find yourself feeling those muscles that you didn’t even know existed because yoga provides you with a full body workout.

In this article, we’ve compiled the 11 best yoga asanas (poses) for losing weight gradually and easily. A word of warning, some of these asanas are difficult to do so don’t strain yourself the first time around.

Many of the poses below have the instructions to “repeat on the other side.” This means that it is a two-sided pose and it works only muscles in one side of the body at a time. Well, Always repeat these pose on both the sides of the body to build strength and flexibility equally in the body.

1. Sarvangasana (Shoulder Stand Pose)


Benefits of Shoulder Stand Pose:

  • Stimulates the thyroid glands and abdominal organs.
  • Improves digestion
  • Reduces fatigue
  • Tones the legs and butt

2. Virabhadrasana (Warrior Pose)


 Benefits of Warrior Pose:

  • Stretches your lungs, belly, and chest
  • Strengthens the muscles at the back
  • Strengthens the thighs, calves, and ankles

3. Garudasana (Eagle Pose)


Benefits of Eagle Pose:

  • Improves concentration and sense of balance
  • Strengthens the ankles and calves
  • Stretches the thighs, shoulders, and upper back

4. Ardha Chandrasana (Half Moon Pose)


Benefits of Half Moon Pose:

  • Strengthens the abdomen, thigh, buttocks, and spine
  • Improves digestion and balance
  • Relieves stress

5. Bhekasana (Frog Pose)


 Benefits of Frog Pose:

  • Stretches the abdomen and the chest
  • Improves posture
  • Stimulates the abdominal organs

6. Shalabhasana (Locust Pose)


Benefits of Locust pose:

  • Stretches and strengthens the shoulders, chest, and belly
  • Stimulates the abdominal organs
  • Relieves stress and improves posture

7. Nauka Chalan (Boat Pose)


Benefits of Boat Pose:

  • Strengthens the abdomen and hip flexors
  • Stimulates the kidneys and intestines
  • Relives stress and improves digestion

8. Halasana (Plow Pose)



  • Reduces stress and fatigue
  • Stimulates abdominal organs
  • Calms the brain

9. Vasisthasana (Side Plank Pose)


Benefits of Side Plank Pose:

  • Stretches the belly, arms, and legs
  • Improves your balance
  • Strengths core and burns fat

10. Setu Bandha (Bridge Pose)


Benefits of Bridge Pose:

  • Gives a good stretch to chest, abdomen, neck, and spine
  • Helps improve digestion
  • Calms the brain, and reduces anxiety and stress

11. Bhujangasana (Cobra Pose)


Benefits of Cobra Pose:

  • Stimulates the abdominal organs
  • Relieves stress
  • Stretches the chest and abdomen
  • This pose increases body heat and destroys ailments

Yoga Alone Won’t Cut Your Fat

These are some of the yoga postures that can aid in weight loss. However, as you all know already, the best way to achieve your desired, healthy weight is through proper diet and a healthy lifestyle in which Yoga may just be one aspect.


When you add yoga to your routine, it is great, Similarly what you eat is also important. Without the right diet, you cannot achieve good results, as your body cannot function well until & unless it has good nutrition. Therefore, make sure you do follow a healthy diet along with your yoga routine. Give up junk foods with the occasional cheat day once in a week, make sure you eat on time and have portion control so that you don’t overeat. Smaller, frequent meals are better than bigger meals thrice(3times) a day. It should be Include greens, seeds, nuts and fruits in your daily diet to get the right nutrition and energy. Cooking your food in a healthy way is also very important so that nutrition is retained.

Note: Hot water is just like a magic potion in the Vedic tradition. External sources: pollution, poor food choices, pesticides, and processed foods and internal sources like stress, anger, anxiety lead to accumulation of toxins known as Ama, in our body. This ama is sticky in nature which can be dissolved with hot water. Try to have sips of hot water every half an hour.

(Article contributed by- Sumith B N)


One thought on “12 Best Yoga Poses To Lose Weight And Increase Flexibility

  • February 10, 2019 at 8:44 am

    I like this-Helpful to find, but I don’t know where to go next. Which of your posts would you suggest I read next?


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