15 Best Yoga for Weight Loss & Reducing Belly Fat

If strenuous exercise is not your thing, try yoga for weight loss! Yoga offers a more relaxed way of losing weight than aerobic exercises. While it is true that yoga burns fewer calories, it is a great and effective way to lose weight.

Here are 15 top asanas and how they can help you shed those extra pounds.

Check them out!

Yoga can effectively reduce various types of body fat. Through yoga asanas, individuals can target visceral, subcutaneous, and overall body weight. Regular yoga practice enhances flexibility and mindfulness and promotes a healthier body composition.

• Visceral Fat: This is fat stored around vital organs that can pose many health risks. Like the Vinyasa flow and dynamic sequences, yoga raises heartbeats and helps burn abdominal fat.
• Subcutaneous Fat: Subcutaneous fat is an under-the-surface layer of body fat that contributes to high body weight. Continuous gentle yoga practices, such as Hatha and restorative poses, can increase metabolic rate and gradually decrease subcutaneous fat levels in the body.
• Total Body Fat: Yoga burns off overall fats by combining physical activities with mindful breathing and stress management. Some methods, like Sun Salutations (Suryanamaskar), can result in higher calorie expenditure, reducing total body fats.

Below are some of the best yoga exercises for weight loss! Check them out!

1. Adho Mukha Svanasana or Downward Dog Pose

The downward dog yoga pose focuses on strengthening thigh muscles, arms, hamstring and back. Holding this pose also helps improve blood circulation and focus. In addition, it helps strengthen abdominal muscles and stretches hamstrings and calves.

2. Ardha Pincha Mayurasana or Dolphin Plank

The dolphin plank strengthens the shoulders, hamstrings, calves, arches and core. In addition, it boosts the vitality of arms and legs. Further, this pose helps calm the brain and relieve stress. Moreover, it also helps to remove mild depression.

3. Bhujangasana or Cobra Pose

Probably the most popular yoga for weight loss is the cobra pose. It strengthens the spine, tones buttocks and other back muscles. But the most significant benefit of this pose is that it helps burn belly fat and improves digestion. It also helps benefit the reproductive organs of both males and females.

4. Chaturanga Dandasana or Four-limbed Staff Pose

This yoga pose is a part of the sun salutation pose. It strengthens the arms and wrists and tones the abdomen. The pose is quite difficult to perform and requires sufficient strength of the arms to perform.

5. Chaturanga Dandasana or Plank Pose

The plank pose is among the best yoga poses for weight loss as it involves a remarkable number of body muscles. Moreover, this asana also aligns the whole body and strengthens the spine and the muscles around it. Further, it is also responsible for improving core strength, posture and stability.

6. Dhanurasana or Bow Pose

The benefits of this pose include strengthening of back muscles, posture improvement, and stimulation of reproductive organs. This asana also opens up the chest, shoulders and neck. Besides, it tones the leg and arm muscles, reducing stress and fatigue. It stretches the entire front body, such as the torso, ankles, throat, hip flexors, thighs and groins.

7. Navasana or Boat Pose

Navasana tones the abdominal muscles and strengthens the lower back. This yoga pose also strengthens and improves the abdomen, spine, hip flexors and abdominal organs. Finally, it aids in improving digestion, which is an essential component of losing weight.

8. Parivrtta Utkatasana or Twisted Chair Pose

This yoga pose works on the core area and the lower and upper back. Fat burns when the abdominal muscles are stretched. This pose also aids in improving digestion. Some of the primary muscles this pose helps to strengthen are the quads, glutes, shoulders, knees, hips and ankles. Hence, try the twisted chair yoga pose for weight loss.

9. Sarvangasana or Shoulder Stand

The shoulder stand pose helps to improve the lower abdomen by toning the muscles effectively. Further, it relieves constipation and indigestion, creating a healthy gut. It is also known for boosting metabolism and maintaining thyroid levels. Finally, it strengthens the upper body, abdominal muscles, respiratory system, and legs, and improves sleep.

10. Setu Bandha Sarvangasana or Bridge Pose

The bridge pose stretches the chest, neck, spine, hips while also strengthening the back, buttocks, and hamstring. It also aids in digestion, circulation of blood, alleviating stress and mild depression. Moreover, it soothes tired legs.

11. Surya Namaskara or Sun Salutation

Famous Hindi film industry actress Kareena Kapoor credits surya namaskar for maintaining her svelte figure. It is widely accepted that such yoga poses are beneficial for weight loss. Apart from strengthening the back and muscles, it is also viewed as a complete workout regime for the body. The sun salutation series of poses also stretches and tones the significant muscles, keeping the waist trim while stimulating the digestive system.

12. Trikonasana or Triangle Pose

Muscles that the triangle pose affects are the thighs, knees, and ankles. Moreover, other parts of the body which are stretched include the hips, groins, hamstrings, calves, shoulders, chest, and spine. Further, the triangle pose helps to improve digestion and is highly beneficial for many ailments such as anxiety, infertility, neck pain, etc.

13. Upwards Dog Pose

The upwards dog pose strengthens the arms, as the pose significantly uses the muscles. It also helps balance body weight and aids in gradual weight loss compared to other forms of yoga.

14. Utkatasana or Chair Pose

Probably the most beneficial yoga asanas for weight loss, the chair pose produces a lean stomach, a toned butt, and legs. It can even help you get the hourglass figure that you are looking for! Moreover, this yoga pose also aids in building muscles.

15. Virabhadrasana 2 or Warrior 2

The Warrior 2 pose is beneficial for stretching different body parts such as legs, ankles, groins, chest, lungs, shoulders, etc. Moreover, it increases stamina, stimulates abdominal organs and alleviates backaches.

These were the 15 recommended yoga poses that help to lose weight. You can also try others such as the fish, the butterfly and the crescent pose for weight loss.

According to experts from the University of Minnesota, American College of Sports Medicine, and Kripalu Center for Yoga & Health in Stockbridge, yoga is ineffective for weight loss as it burns fewer calories. Yet, it can help with healthy living, mindfulness and proper eating. Further, since yoga helps relieve stress, it can help reduce it.

On the other hand, yoga helps to increase metabolism and influences body shape changes. Moreover, the experts concur that choosing the more active forms of yoga is more beneficial.

Yoga is a multifaceted practice that enhances mental well-being and significantly contributes to weight loss. By integrating physical postures, breathing techniques, and mindfulness, yoga effectively aids in burning calories, building muscle, and improving metabolic function.

Increases Caloric Burn

Yoga, especially Vinyasa and Ashtanga, involves continuous movement and various dynamic postures that elevate the heart rate. This increased physical activity results in higher caloric expenditure, aiding in weight loss when practised regularly.

Builds Muscle Strength

Certain yoga poses require holding and transitioning between postures that engage multiple muscle groups. Regular practice helps build lean muscle mass, which boosts metabolism and supports long-term weight management by increasing the basal metabolic rate.

Enhances Metabolic Function

Yoga has been shown to improve metabolic processes through both physical exertion and stress reduction. Pranayama (breathing exercises) and meditative aspects of yoga help regulate hormones that affect appetite and metabolism, fostering a more balanced body weight.

Reduces Stress Levels

High-stress levels are linked to weight gain, particularly around the abdomen. Yoga promotes relaxation and reduces cortisol levels, which can help prevent stress-induced overeating and fat accumulation, particularly in the abdominal area.

Improves Mindful Eating Habits

Yoga encourages a heightened awareness of the body and mind, which extends to eating behaviours. Practitioners often become more attuned to hunger and fullness cues, leading to more mindful eating practices and reduced emotional or mindless eating patterns.

Generally, a typical yoga practice can burn between 150 and 600 calories per hour. Gentle yoga asanas, focusing on relaxation and stretching, may result in a lower calorie burn, around 150-250 calories per hour. More vigorous asanas incorporating continuous movement and strength-building poses can increase this to 300-600 calories per hour. 

The exact calories burned depend on factors such as individual weight, metabolism, and the specific intensity of the practice. Regular yoga contributes to overall calorie expenditure, manages weight, and promotes physical fitness.

Practising yoga at different times of the day can offer unique benefits, impacting both physical and mental well-being. The best time to practise yoga often depends on personal preferences, daily routines, and specific health goals.

1. Morning (Early Morning or Sunrise): Morning yoga revitalises the body and mind, setting a positive tone for the day. Practising at this time helps to awaken the senses, boost energy levels, and improve metabolism. If performed on an empty stomach, it also ensures a consistent routine.
2. Afternoon (Noon to Early Afternoon): Due to warmer muscles and increased body temperature, afternoon sessions can enhance flexibility and performance. This timing helps counteract the afternoon slump, refresh the mind, and improve focus and productivity for the remainder of the day.
3. Evening (Late Afternoon to Early Evening): Evening yoga helps unwind and release the day’s stress and tension. It promotes relaxation and better sleep and can serve as a transition from a busy day to a restful night. This practice can also reduce anxiety and calm the mind.

Practitioners mainly do yoga to stay stress-free and improve conditions such as poor blood circulation, arthritis, lower back pain, etc. While yoga is mostly believed to be safe for everyone, some exceptions exist.

For example, women should avoid yoga during their menses and should not perform it in a state of worry or stress.

Further, those with low muscle strength can get injured during yoga. That is why caution is advised.

Also, those with osteoporosis should avoid doing certain poses, as should persons with knee, hip, neck and back pain. 

Hot yoga, on the other hand, can cause illnesses such as dehydration and heatstroke. Those who lead a sedentary lifestyle should avoid certain poses as it may put them at risk for some injuries.

While yoga offers numerous benefits, practising with care to avoid injury and maximise effectiveness is essential. Understanding these precautions ensures a safe and enjoyable yoga experience.

• Warm-Up: Always start with gentle warm-up exercises to prepare muscles and joints for yoga poses and reduce the risk of strains.
• Alignment Awareness: Pay attention to proper alignment in each pose to prevent undue stress on joints and muscles.
• Breathing: Maintain steady, controlled breathing throughout the practice to enhance relaxation and avoid breath-holding.
• Listen to Your Body: Honour your body’s limits and avoid pushing into pain or discomfort during poses.
• Progress Gradually: Gradually increase the intensity and duration of poses to build strength and flexibility safely.

Integrating yoga into your workout routine can complement physical fitness goals, promoting flexibility, strength, and overall well-being. Here’s how to incorporate yoga effectively into your exercise regimen.

• Start Slowly: Begin with short sessions, gradually increasing duration and intensity as your body adapts.
• Choose Complementary Styles: Select yoga styles that align with your fitness goals, whether gentle stretching or intense power yoga.
• Consistency Matters: Aim for regular practice, integrating yoga into your weekly schedule alongside other workouts.
• Balance with Cardio and Strength Training: Pair yoga with aerobic exercises and resistance training to achieve a well-rounded fitness routine.
• Focus on Recovery: Yoga sessions can be used for active recovery, promoting relaxation and reducing muscle soreness after intense workouts.

To summarise, yoga for weight loss is a great idea for those who want a slower weight reduction process. However, it would be best to carry out the poses with help and guidance from a trainer or teacher. This increases the practice's overall efficacy by guaranteeing proper form and lowering the chance of injury. Maintaining a consistent practice and mindful eating can enhance the advantages of yoga and promote long-term, sustainable weight loss.

Disclaimer: Take the help of a qualified and experienced yoga teacher or trainer before you start yoga to reduce the risk of injuries. Moreover, you must consult a doctor before you begin yoga.