15 Simple Yoga poses or Yoga Asanas for best weight loss results :

Yoga Poses (Asanas) are more than physical exercise. Yoga is the practice of mental and physical regulations.

It is one of the Ultimate Physical and mental body workouts. In this time of pandemic (covid-19), when most of us are at homes.

It’s very much obi that many have gained weight and it’s very natural that a lot of us put on some extra weight due to lack of activities.

Now you need not to panic about being overweight, here we are with some easy and most effective yoga asanas for weight loss.

Before we dig into the list of best yoga poses, let’s understand some basic Questions.

What will we learn ?

What is Yoga? | Is yoga good for weight loss and reducing fat? Which Yoga is best for weight loss?

What is Yoga? 

Yoga when done regularly and correctly can be a great tool for weight loss. This is because most yoga poses or asanas address the underlying causes of weight gain or health issues, which led to a healthy weight loss and restoration of good health

Answer to what is yoga? Needs a very vast explanation. Read all about Yoga, it’s History, Benefits, Types, Disciplines, and Basics here. [1] In this article we will learn about the Yoga poses that are best for weight loss management.

Is yoga good for weight loss and reducing fat?

The development of yoga has benefited many people to lose weight in a healthy way. Many believe that yoga alone does not contribute to weight loss.

But when combined with a healthy diet, has been shown to be helpful as it helps maintain a healthy mind and body, as well as reduce weight.

Yoga increases your alertness and the way you treat your body.

You will start looking for foods that are healthy rather than gorging on foods that can increase fat storage.

There are two important aspects of weight loss, healthy eating, and exercise. Yoga has become essential to losing weight, these aspects are necessary. Yoga has become not only something that makes you strong.

In order from what we have discussed about yoga asanas for weight loss. It helps.

 1) Reduce hunger.

2 ) Improve mood.

3) Improve Quality sleep.

4) Enhances respiratory function.

5) Making the body flexible.

6) Help decrease cortisol (the hormone associated factor causing depression). 

7) Improves Metabolism.

And much more.

Which yoga is best for weight loss? 

Before we dig into the best yoga poses for weight loss we must accept that yoga comes with a lot of benefits if done correctly.

Yoga is safe for everyone, including children. People with special physical and mental conditions can also benefit from it. 

Yoga for weight loss 

1: BhujangAsana (cobra pose)

Lie on the floor with face down placing both your arms on the floor sidewards to the chest. Now very gently raise the body up resting the palm on the floor like a cobra rising up.

Stay in that position for a while and resume the previous position with face down. 


Bhujangasana or cobra pose helps relieve stress and fatigue. It is therapeutic for asthma as well.

2: Viparita Trikonasana (Reverse Triangle Pose)

Stand straight with your legs slightly wide. Now with your right leg backward place your right hand on the right thigh and bend towards your right. Put your left hand and face upwards.

Stay as it is for a few seconds and then bring the hand wide apart and bend the left leg in 90 degrees angle. Repeat the same with the right leg forward and bending towards the right repeat the same for three sets. 


Strengthens and stretches legs and opens chest. It also stimulates arms and shoulders muscles, back muscles.

3:Anjaneyasana (Low lunges Pose)

Start with raising your right leg up in the air and slowly bring the same leg forward resting the foot on the front performing a low lunge. With the knee rested in this position, the left knee and the right foot supporting the body.

Now slowly raise both hands in the namaskar position and raise hands up. Repeat the same with the left leg.


This yoga pose stretches hip flexors and strengthens calf muscles.

4: Vasisthasana (Side Plank Pose)

Lie down on a yoga mat with facedown and try lifting your body with your arms like you are performing push-ups or press-ups.

After successfully raising your body with your back in a straight position, hold the position, and roll your heels towards the right.

Your outer foot should be touching the floor by now. Put your left foot onto the right one. Press your right hand downwards and try to raise your left hand.

Maintain this pose for 15 seconds.


Strengthens side body and core back body reduce lower back pain and strengthen wrists. It gives strength to the navel and helps shed weight around the hips. It also provides strength to the wrist, back, and legs.

5: Setu Bandha Sarvangasana (Bridge pose)

Lie down flat on your back and get as comfortable as possible. In a gentle manner, bow or bend one knee until the feet are resting comfortably on the ground.

Repeat the exercise with the second knee until both feet are resting on the ground.

Make sure your arms are also lying on the ground with both palms facing the ground as well.  With your body in this position, lift your butt and back as high as possible.

Hold on to this position for as long as you can. Repeat this pose or asana for 6 to 9 times. 


Stretches legs, hips, and groins stimulates the prostate gland health recovery from a cardiac condition. This asana promotes the full structural balance of the body.

6: Adho Mukha Svanasana(Downward-facing Dog Pose)

Start with tabletop position, on your hand and knees. Make sure your hands are below your shoulders. Now gently pull your hands towards your legs while breathing evenly.

Keep your head between both hands, raising your buttock in air, hold the pose for 20 seconds. Now go back to your normal position gently.


Strengthen your abdominal muscles and improve digestion. calms the brain relieving stress and mild depression, and is therapeutic for high blood pressure, asthma, flat feet, and sciatica.

This asana helps you to lose excess weight by increasing your fat metabolism.

7: Paschimottanasana (Seated Forward Bend Pose)


Sit on your Yoga mat or on the floor, your legs should be stretched and facing toward the front. Keep both legs stretched and touching each other. Lengthen the shins and push on the soles of your feet.

Now try to grab the soles of the feet by your hands. This part could be a bit difficult for the first few days, keep trying to grab the soles as much as you can. Once you are comfortable with grabbing the toe or sholes.

Stretch your upper body towards the toe. Make sure your Knees and spine remain straight. Do this for 2 to 5 minutes.


This yoga pose is great for reducing belly fat. It calms the brain, relieves depression, and stimulates the kidney. It also helps in digestion and is therapeutic for high blood pressure.

8: Salamba Sirsasana( Supported Headstand)

Kneel down and sit on your knees, as in vajrasana. Put your hand on the floor. Place both your hands holding each other put the crown of the head between your palms.

Now straighten your knees, raise your hip and try to lift your body to see if you can balance.

After achieving balance, move your legs way up unless you are standing straight on your head. Hold this pose for 30 to 60 seconds.

Very gently bring the legs down one by one to rest back in the first position. Sirsasana is the toughest among all the yoga postures.


Stimulates pituitary gland and pineal gland, strengthens lungs and tones abdominals, therapeutic for insomnia and mild depression.

This pose is therapeutic for fertility in men and women. It helps in treating sinusitis and mental diseases like insomnia.

9: Vajrasana(Thunderbolt Pose or Diamond Pose)

Kneeling down and sitting on the inner side of your leg with a straight spine and upright posture. Your feet should be resting flat on the ground and the sholes facing upward. Rest your glutes(buttocks) on your soles.

Relax and stay in position for a while. Focus on your breathing and hold vajrasana pose for 30 to 180 seconds.


Provides benefits to the stomach, liver. It is very helpful in constipation and increases food absorption. 

10: Utkatasana(Chair Pose)

This yoga asana imitates a real chair, stand up straight and stretch your both hands above your head. Now bend your knees as if you are about to sit on a chair, Hold this position for 45 seconds or so. 


Utkatasana is a good fat burners for reducing thigh and arms fat.

11: Dhanurasana (Bow Pose)

Start by lying on your stomach on your Yoga mat, put your hands on either side of your torso with palms facing up. Now while exhaling, bend the knees and bring your heels as close to your butt as you can.

While doing this, reach back with both hands and grab onto your ankles.  Now inhale and lift the chest and knees off the ground as high as you can comfortably do. 

Your whole body weight should be only in the pelvic region.  Hold this position for at least 20 seconds and come back to rest.

Make sure you breathe gently while in this yoga posture. As this pose makes it somewhat difficult to breathe smoothly and deeply, but you keep breathing gently. 


This asanas target your back muscles and the core.

12: Uttanpadasana (Raised Leg Pose)

Lie down on your back, put both your feet together. Raise your feet only 5 inches off the ground keeping your hands grounded. Hold this position for a few seconds. Then raise them to a 30-degree angle and hold again.

Further, raise them to an angle of 60-degree. Hold for 20 seconds at each height. If you think your stomach is shivering it’s alright and finally brings your legs to a 90-degree angle.

Hold in there a few more seconds, keep your focus on your stomach. Bring your legs back to the ground very slowly and the rest in Shavasana. 


This yoga is very effective in reducing lower abdominal fat. It also tones thigh and hips muscles. Uttanpadasana is considered one of the best post-delivery weight loss poses for women. 

13: Pada Sanchalanasana (Cycling Pose)

Lie down on your back, placing your arms by the sides and facing downward, just as in savasanas. Relax your body and mind. Now what we are doing is cycling.

Raise your right leg, bend the knees, and bring it to the chest, do it for the left leg also. Just lay down and start cycling in front and backward movement.

Start with a slow speed and breadth gently throughout. This is a very good workout for belly fat. Do it for 30 seconds and rest in savasana. 


This yoga is very beneficial in weight loss, it strengthens hips, knees, pelvis, and lower back muscle. It’s also helpful in abs building.

14: ChakraPadasana (Leg Rotation Pose)

Start with lying down with both feet together in savasana. Starting from the right leg, make a big circle sideways in the clockwise direction.

These rotations are going sideways.  Start with seven rotations clockwise and seven rotations anti-clockwise. Now repeat the same with the left leg.

Be very careful while doing this asana, as it will put a lot of pressure on the lower back. 


15: Naukasana (Boat Pose)

Put your feet together in a lying down position, keeping the whole body weight on the hips, Lift your legs, and your back off the ground.

Hold in here for 20 seconds do not miss this Asana at this point, this will burn the fat on the Abdomen very fast. Now come back to a relaxed position.


It strengthens the hip flexors, vertebral column. Helps in reducing belly fat and regulating weight. It is also good for the prostate, kidneys, intestine, and relieves stress. 


Using the correct and right yoga technique we can cure physical and mental diseases. You must consider these yoga poses as your natural weight loss program. 

Although it is safe for everyone, if at any time you feel some pain or discomfort, stop the asanas. Take advice from a yoga teacher or a doctor and then you can proceed.

However pregnant women are advised to avoid yoga poses. People having high blood pressure are also advised to avoid certain types of intense yoga poses. They can opt. for breathing and Meditation.