Can Yoga Help In Weight Loss?

Can Yoga Help In Weight Loss?

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Yoga For Weight Loss

Can Yoga Help In Weight Loss?

The answer is Yes, very much so. Yoga has sooo many benefits, both physically and mentally, so not only will the added exercise help you burn more calories and lose weight, the mental exercises and breathing techniques that you will practice, will provide you with more resolve to stay on your Yoga Weight Loss programme. Meditation and mindfulness will allow you to become calm and relaxed, lowering your blood pressure and stress hormone Cortisol, which are two of the main aggressors of weight gain.

“Emotional eating” is happening more and more, fast food chains are growing everywhere and stress at work is ever-present. It’s no wonder people buy Big Macs and fires on the way home? Its easy, no cooking till 10 pm when they get home, relax and de-stress! However, “stress eating” is a killer. It’s already a fact that more than 78 million Americans are now officially obese.

Obesity is common, serious and costly

  • More than one-third (36.5%) of U.S. adults have obesity, according to the CDC National Center For Health Studies
  • Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death.
  • The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008 U.S. dollars; the medical costs for people who have obesity were $1,429 higher than those of normal weight

Yoga helps you control these urges. let’s start with new findings that show how the ancient practice of yoga alters the structure of the brain, enlarging the stress-regulating hippocampus as well as the superior parietal cortex, which governs focus. Scientists have already confirmed what anyone who’s dived headfirst into a plate of fries after a bad day knows:

Stress can lead to a poor diet. Consumer Reports last year asked 1,328 psychologists which strategies are essential to losing weight and keeping it off, and the top answers were “understanding and managing the behaviors and emotions” and “emotional eating.” So it stands to reason that a regular yoga practice, by improving how the brain controls your reaction to stress, could lead to healthier food choices and, perhaps, easier weight loss.

Even the gentler yoga poses are beneficial to weight loss, but of course there is Hot Yoga, which is well-known for its rapid weight loss due to the extreme heat and humidity experienced while practicing this form of yoga. You could try Hot Yoga but for beginners we recommend gentler forms of yoga.

We have put together 12 yoga poses to help You Lose Weight.

1. Camel Pose (Ushtrasana)

camel's pose good for weight loss

This pose bends your body into the shape of a camel. It looks quite difficult but the balance of the pose is quite easy to maintain. It’s a very effective Yoga Weight Loss pose as it affects the tummy, thighs and back, all areas where stubborn fat can be hard to get rid of.

How to do it-

  1. Start by kneeling with your knees shoulder width apart and your feet flat
    on the mat or floor.
  2. Grab both your heels with your hands.Then begin lifting your hips up and arching your back at the same time.
  3. Lean your head back to stare at the ceiling.
  4. Try to hold for 10 seconds or however long feels comfortable.
  5. Come back to kneeling position before beginning again.
  6. Repeat 3 times

Benefits of the Camel Pose are:

  1. Burns fat in most areas of the body
  2. This pose stretches the throat and also the thyroid and parathyroid glands.
  3. Firm and slims the waist line and abdomen.
  4. camel pose creates maximum compression in your spine, stimulating the nervous system while improving the flexibility of your neck and spine.
  5. Helps to fortify your back muscles
  6. Enhance digestion
  7. Stimulates organs of the Neck & Abdomen
  8. It extends the rib cage
  9. It enhances blood course to Brain & Heart
  10. Can also helps cure constipation

2. Warrior Pose (Virabhadrasana I)

warrior pose

In Hindu mythology, the warrior pose is named after the fierce warrior Virabhadra. This poses helps center your balance, focus and determination. It’s a great pose for Yoga Weight Loss as it strengthens and stretches the thighs, abdomen, calves and back muscles all in one gentle pose!

How to do it-

  1. Breathe normally, then inhale and step the right foot forward and bend into the right knee.
  2. Raise both arms up and lock the fingers together with the index fingers pointing up.
  3. Keeping the head in between the elbows then arch the back.
  4. Breathe out bringing the arms to the sides and shift the weight back so that the right knee comes back under the body next to the left knee.
  5. Hold 20 seconds.
  6. Repeat 3 times on each side.

Benefits of the Warrior pose are:

  1. Increased flexibility of the legs, hips & groin
  2. Increases strength in Shoulders, Arms & back
  3. Improves balance and stability
  4. Tones  abdominal muscles
  5. Relieves lower & upper backaches and also sciatica.
  6. Can be beneficial in case of frozen shoulder.
  7. Improve balances in the body, helps increase stamina.
  8. Releases stress in the shoulder very effectively in a short span of time.
  9. Very beneficial for those with sedentary or desk bound jobs.
  10. Brings calmness , courage, grace and peace.

3. Plank Pose (Phalakasana)

plank pose weight loss benefits

The Plank Pose is a great Yoga Weight Loss exercise as it strengthens and tones your arms,shoulders, back. buttocks,,thighs and abs.

Besides your abdominal, planks strengthen your back, hips and pelvic floor muscles. This exercise greatly improve your posture and help to prevent injuries.


How to do it-

  1. Your arms should be shoulder-width apart and directly below your shoulders.
  2. Focus on tightening the core muscles and try to make sure your butt stays in line with the body and doesn’t drop down or raise up below your body line.
  3. Hold for 30 seconds.
  4. Work towards holding this position for up to 2 minutes.
  5. Repeat 3 times

Benefits of the Plank Pose

  1. Works and strengthens the entire core.
  2. Reduce back pain.
  3. Improve your balance and posture.
  4. It makes your body more flexible.
  5. Strengthens the arms, belly and legs.
  6. Stretches the back of the legs.
  7. Improves sense of balance.
  8. Strengthen the spine.
  9. Improves concentration

4. Child’s Pose (Balasana)

child's pose

This is another great Yoga Weight Loss , stretching exercise that elongates the back, reduces tension between the vertebrae and the discs. Used at the end of a yoga session to warm down and de-stress.

How to do it-

  1.  Start on all fours with your arms stretched out straight in front of you,
  2. Sit back so your butt muscles come to rest just above — but not touching — your heels.
  3. Hold that position for 5 to 10 breaths
  4. Repeat as many times as needed for a good, soothing stretch.

Benefits of the Child’s Pose

  1. This pose helps soothe headaches as it relaxes upper back and neck.
  2. Great for weight loss when practiced regularly.
  3. Calms the brain and helps relieve stress and fatigue.
  4. Relieves back and neck pain when done with head and torso supported.

5. Bow Pose (Dhanurasana)

bow pose for weight loss

Bow Pose, or Dhanurasana, resembles an archer’s bow: the arms are the string linking the torso and legs into a bow. Like an archer’s bow, this pose may look intimidating, but with practice it empowers us to be vulnerable and conquer our fears.

This pose is a great way for us to release stress and counter the effects of slouching/poor posture, as well as a great weight loss exercise!

How to do it-

  1. Lie flat on your belly with your arms by your sides.
  2. Raise your feet up into the air and reach back with both hands to hold onto your outer ankles.
  3. Inhale deeply and lift your heels up toward the ceiling, drawing your thighs up, chest, and head off the mat.
  4. Hold for up to 30 seconds.
  5. Repeat 3 times

Benefits of the Bow Pose:

  1. Lengthens and strengthens the spine.
  2. Aids with weight loss
  3. Improves digestion.
  4. Helps to increases the appetite.
  5. Stretches and strengthens the neck, shoulders, arms and legs.
  6. Great stress and fatigue buster.
  7. Opens up the chest, neck and shoulders.
  8. Stretches and strengthens the back and abdominal muscles.
  9. Improves the activity of the liver, thyroid, pancreas, kidneys and adrenal glands.


6. Upward Facing Dog (Urdhvamukhasvanasana)

weight loss and yoga poses


Upward Facing Dog is known to be one of the most widely known and recognized yoga poses due to its numerous benefits and therapeutic uses. As sister to the Cobra pose, it is considered one of the easiest of the back-bending poses and is usually performed during the Sun Salutation Series. A great Yoga Weight Loss exercise!

How to do it-

  1.  Lie face down with your arms by the sides of your body and tops of the feet pressing into the floor.
  2. Inhale deeply and press your upper body off the ground and straighten your arms.
  3. Hold for 30 seconds before returning to the ground.
  4. Repeat 3 times

Benefits of the Upwards Facing Dog are:

  1. Strengthen the spine, arms and wrists
  2. Helps to stimulate the organs of the abdomen
  3. Improves posture, by stretching anterior spine and strengthening posterior spine
  4. Stretches chest, lungs, shoulders and abdomen
  5. Relieve depression, fatigue and pain of sciatica (see this post for sciatica problems)
  6. Increases lung capacity to relieve the symptoms of asthma
  7. Regular practice improves weight loss

7. Downward Facing Dog (Adho Mukha Svanasana)

weight loss benefits of downward facing dog

A classic yoga pose that targets your hamstrings and lower back, helping you reduce current pain and prevent further injuries especially, especially when lifting heavy objects, as this stretch helps support and build muscle in the lower and upper back regions. Regular practice that helps the student lose weight and keep your Yoga Weight Loss off .

How to do it-

  1. Stand on four limbs, such that your body forms a table-like structure.
  2. Exhale and gently lift your hips and straighten your elbows and knees. You need to ensure your body forms an inverted ‘V’.
  3. Hands should be in line with your shoulders, and your feet in line with your hips. Make sure that your toes point outwards.
  4. Now, press your hands into the ground and lengthen your neck. Your ears should touch your inner arms, and you should turn your gaze to your navel.
  5. Hold for a few seconds, and then, bend your knees and return to the table position.
  6. Repeat 5 times

Benefits of the Downward Facing Dog are:

  1. Lengthens the spine, strengthens the muscles of the chest increasing lung capacity.
  2. Improves strength throughout the body especially the arms, shoulders, legs, feet.
  3. Helps to tone muscles.
  4. Increases circulation to the brain
  5. Calms the mind and helps relieve headache, insomnia and fatigue.
  6. Boost self-confidence.
  7. Boosts energy.
  8. Helps alleviate back pains
  9. Strengthens the immune system.
  10. Builds upper body strength.
  11. Builds adaptability in the hamstrings.
  12. It calms the nervous system and relieve stress.

8. Chair Pose (Utkatasana)

chair pose for weight loss


This is a standing yoga pose that tones the entire body, particularly the thighs! .” Its Sanskrit name comes from the words “utkata” (meaning “powerful” or “fierce”) and “asana” (meaning “pose”). It can sometimes be quite a fierce pose for your thighs and it gets your heart pumping quickly. A great exercise to Yoga Weight Loss is a massive bonus!

How to do it-

  1. Begin with a standing position
  2. Bend the knees until the thighs are almost parallel to the floor.
  3. Keep the butt low.
  4. Raise the arms up towards the ceiling.
  5. Bring a slight back bend into the upper back s if you are about to sit in a chair.
  6. Hold 5-10 breaths.
  7. Repeat 5 times


Benefits of the Chair Pose are:

  1. Improves circulation in the knee, toe and ankle joints.
  2. Helps with the regular weight loss programmes
  3. Tones the thigh, lower leg, leg and knee muscles
  4. Stretches and exercises the spine, hips and mid section muscles
  5. Helps strengthen the lower back and torso.
  6. Balances the body
  7. Helps to cure slipped disc and lumbago in the lower spine.
  8. Strengthens and firms upper arms and all muscles of thighs, calves and hips.

9. Crow Pose (Bakasana)

crow pose for weight loss

The word “Bakasaana” comes from the Sanskrit word “baka” and is translated as crow pose. Initially some students find it difficult to do this pose, but regular practice of this pose will make it easier to do and greatly aid your Yoga Weight Loss plan!

How to do it-

  1. Start by squatting, plant your feet wider than hip distance apart, squatting with knees bent and toes pointing slightly outwards.
  2. Raise and stretch arms in front of you. Bring them together in prayer pose. rest upper arms against the insides of legs.
  3. Press legs apart with arms to open up your hips.
  4. Work arms down shins until legs are nestled against armpits. Plant palms in front of your , less than hip distance apart. Spread fingers wide. Point middles finger forward. Bend elbows straight backwards.
  5. Raise up onto balls of the feet and lean forward, resting body weight on upper arms. s you transfer more weight onto them, make sure to distribute it evenly through fingers to avoid putting stress on your wrists.
  6. Exhale and lift your feet off the mat, so you are balancing only on your arms.
  7. Squeeze your inner knees into outer arms to keep your hips high. Look forward.
  8. If you are comfortable in the pose, inhale and straighten your arms.
  9. Breath and hold the pose.
  10. Exhale and, with control, lower your feet to the mat. Bring your palms together and come back into malasana.


Benefits of the Crow Pose are:

  1. Strengthens the wrists and the arms
  2. Builds confidence and healthy self-awareness
  3. Strengthens and tones the abdominal region
  4. Tones and strengthens the inner thighs
  5. Strengthens and stretches the upper back
  6. Improves your sense of balance and focus
  7. Strengthens the spine

10. Forward Bend Pose (Paschimotttansana)

weight loss forward bend pose





The word Pashimottanasana comes from the Sanskrit word “paschima” meaning “back of body”, and “uttana” meaning “intense stretch”.

Forward Bend Pose is a great stretching exercise of the body. In one continuous movement, almost all the posterior muscles get fully stretched and relaxed. It’s also a great exercise for Yoga Weight Loss.

How to do it-

  1. Stand with hands on hips. Exhale and bend forward from the hip joints, not from the waist. As you descend draw the front torso out of the groins and open the space between the pubis and top sternum. As in all the forward bends, the emphasis is on lengthening the front torso as you move more fully into the position.
  2. With your knees straight if possible, bring your palms or finger tips to the floor slightly in front of or beside your feet, or bring your palms to the backs of your ankles. If this isn’t possible, cross your forearms and hold your elbows. Press the heels firmly into the floor and lift the sitting bones toward the ceiling. Turn the top thighs slightly inward.
  3. With each inhalation in the pose, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates almost imperceptibly with the breath. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades.
  4. Stay in the pose for 30 seconds to 1 minute.
  5. Don’t roll the spine to come up. Instead bring your hands back onto your hips and reaffirm the length of the front torso. Then press your tailbone down and into the pelvis and come up on an inhalation with a long front torso.
  6. Repeat 3 times.

Benefits of Forward Bend Pose are:

  • Reduces fat deposits in the abdomen area.
  • Strengthens and stretches the lower back hamstrings and hip joints.
  • Tones up the abdominal and pelvic organs.
  • Helps prevent diabetes.
  • Improves concentration, reduces anxiety, anger, and irritability.
  • Good for constipation and digestive disorder.
  • It is helpful for common ailments such as stomach pain, headache, hip pain, back pain and body weakness.
  • It acts as a stress reliever.
  • Useful for increasing height.
  • Regular practice can cure impotency and enhance the sexual power.
  • Stimulates body parts like liver, kidneys, ovaries, and uterus.

11. Eagle Pose (Garudasana)

eagle pose for weight loss

The Eagle Pose helps your body in all major areas and joints where flexibility is critical:  knees, elbows, hips, shoulders, and wrists.  Enjoy the pose, relax and embrace the spirit of the Eagle. Particularly beneficial to your Yoga Weight Loss programme.

How to do it-

  1. Start by standing with arms at sides.
  2. Slowly bend knees balance on the right foot and cross left thigh over right, then hook top of the left foot behind right calf, balance for one breath.
  3. Extend arms straight in front of the body and drop left arm under the right.
  4. Bend elbows, raise forearms perpendicular to the floor, and wrap arms, and hands, pressing palms together.
  5. Square hips and chest to the front wall and draw belly in and up.
  6. Gaze at the tips of thumbs.
  7. Hold for up to one minute, then gently unwind arms and legs
  8. Repeat on opposite side.

Benefits of the Eagle Pose are:

  1. Helps relieves tension in neck and shoulders
  2. Increases flexibility of all 12 major joints of the body.
  3. Strengthens, stretches and firms legs, arms and abdomen.
  4. Improves body alignment and central nervous system.
  5. Improves the flexibility in the hips, knees, ankles, shoulder, elbow and wrist joints.
  6. Supplies fresh blood to the reproductive system and kidneys.
  7. Tones thigh, and hips, shoulders and upper back.
  8. Reinforces and lengthens the lower legs and calves.
  9. Increasess sexual vitality and control
  10. Stimulates sexual energies and energizes the body.

12. Cat Cow Pose (Marjaryasana-Bitilasana)

cat cow pose weight loss

A combination of two poses, the Cat Cow pose is the most important pose you learn when starting yoga, especially if you have back pain.You can do this yoga on regular basis for your spinal health.

This pose is quite easy to perform , but you can do only cow pose in starting period , if you are not comfortable and slowly you can do this combination. This pose is very beneficial to strengthen your spine and get rid of back pain. It also greatly beneficial to your Yoga Weight Loss plan!

How to do it-

  1. Bring your hands and knees to the floor.
  2. Ensure your knees are in line with your hips, and that your wrists are in line with your shoulders and your back and head are centered.
  3. Inhale slowly, drop your belly towards the floor as you lift your hips, roll your shoulders back and raise your chin towards the sky.
  4. Exhale slowly, press your palms firmly into the mat as you curve your spine, rounding the shoulders and tucking the tailbone in.

Benefits of the Cat Cow Pose are:

  1. Stretches and strengthens the spine, back and abdomen muscles
  2. Stimulates organs including gastrointestinal tract
  3. Opens up the lungs and chest, which aids breathing
  4. Relieves lower back pain
  5. Improves blood circulation
  6. Increases weight loss prospects



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