Yoga Poses for Weight Loss

Every other person, it seems, wants to lose weight (obese or not). While there are people who have to shed the excess weight for genuine reasons, there are others who want to lose those 5 or 10 pounds to look better during the holiday season. And, the latest trend is to enroll in a yoga studio with this goal.

While yoga helps with weight loss, it is more of a slow, mind-body connection that works here, unlike the cardio workouts that a person does in a gym. Yes, there are poses that challenge you, boosting the metabolism and detoxification processes, but what a person needs to realize, yoga alone might not give you what you desire. When practiced regularly coupled with a healthy, balanced diet, yoga helps you to achieve and maintain your weight goals.

Here are some effective yoga poses that you could practice at home to become slimmer and trimmer.

A Simple Yoga Routine to Shed the Excess Pounds

In this routine, you will be moving from one posture to the next with the aim of stimulating your metabolism, which is essential for burning the extra fat.

Utkatasana – Chair Pose


This posture works on toning your legs as well as core, and is a great pose to tone your lower body.

  1. Start with your feet together, spine long and aligned with your neck and head.
  2. Pull your navel close to the spine and engage the abdominal muscles. Tuck your tailbone in and keep the hips squared.
  3. Inhale and sweep your arms over your head, aligned with your ears.
  4. Exhale and squat, pushing your hips back and leaning forward slightly so that your torso and thighs make a 45-degree angle with each other.
  5. Adjust your posture so that your knees are stacked above your ankles and your toes are visible.
  6. Tilt your head and gaze at your fingertips.
  7. Hold the posture for one minute.

Parivritta Parsvakonasana – Revolved Side Angle Pose


Twists are prominent yoga poses that stimulate detoxification. This is a pretty simple twist which comes with variations to intensify or simplify the posture according to your requirements.

  1. On the last exhale in Chair Pose, bring your palms to heart center.
  2. Inhale and place your right leg, about three feet away from your left leg. Tuck your right toes and bend your left knee deeper so that your left thigh comes parallel to the floor.
  3. Exhale and twist to your left, bring your right elbow outside the left thigh. Gaze up.
  4. Hold the posture for one minute.

Chaturanga Dandasana – Low Plank/Yoga Push-up


Tone your core, arms, and back with this super cool yoga posture. Try the normal plank if your arms are not strong enough or you have any back or shoulder injuries. It is also advisable to refrain from practicing this posture if you have wrist or elbow injuries.

  1. Exhale and place your left foot close to your right foot. Adjust the palms so that wrists are beneath your shoulders.
  2. Inhale and as you exhale, lower your body parallel and close to the floor. Adjust yourself to align your entire body to come into a straight line. Hand should be bent in 90 degree at the elbow.
  3. Keep lifting the chest up, engaging your core and leg muscles while ensuring that shoulders and elbows are inline.
  4. Hold the posture for one minute.

Dhanurasana – Bow Pose


This works on your entire body, stretching and toning it. Added benefits – your digestive system will be free from toxins.

  1. On an inhale, release the body to the floor, hands extended backward, and stretch out your legs. Let the forehead rest on the floor in front of you.
  2. Bend your knees and bring your feet close to your buttocks.
  3. Hold your ankles with respective hands.
  4. On an inhale, lift your forehead and chest off the floor, balancing yourself on your abdomen. Pull your legs away from your body as much as possible.
  5. Gaze forward and hold the posture, breathing deeply, for one minute.
  6. Exhale and release your legs and arms and legs and lie down on your abdomen.
  7. Let the palms rest on either side of your chest.

Parvatasana – Mountain Pose


One of the most repeated Asanas in any given yoga class, its benefits have been underrated. It stretches and strengthens your entire body, de-stressing your body and mind, and stimulating an enhanced flow of blood. It also promotes digestion and gifts you toned arms and legs.

  1. Take an inhalation.
  2. As you exhale, press your palms into the floor, tuck your toes, and push your body off the floor, lifting your hips and tailbone to the ceiling.
  3. Adjust your posture so that your heels move closer to the floor and tailbone towards the ceiling. Stack your wrists under your shoulders and spread your fingers wide.
  4. Let your head hang in between your forearms.
  5. Gaze at your abdomen and hold the posture, engaging your core and glutes for one minute.

Parivrtta Parsvakonasana – Revolved Side Angle Pose

  1. Inhale and lift your right leg up into the sky.
  2. Exhale and place your right foot in between your palms. Tuck your left toes and bend your right knee deeper so that your right thigh comes parallel to the floor
  3. Join your palms at your heart center.
  4. Exhale and twist to your right, bring your left elbow outside the right thigh. Gaze up. Hold the posture for one minute.

Utkatasana – Chair Pose

  1. Inhale and untwist, bringing your palms to heart center.
  2. Exhale and place your left foot next to your right.
  3. Push your hips back and stack your knees over your ankles so that toes are visible.
  4. Lift your arms over your head and lean slightly forward so that your torso and thighs make a 45-degree angle with each other.
  5. Tilt your head and gaze at your fingertips. Hold the posture for one minute.

Inhale, straighten your legs and torso, and come back to starting position. This completes one round of your weight loss yoga sequence. It takes just 7 minutes to do this routine. Practice it 2 to 3 times a day, thrice a week to see noticeable changes.

However there is something here which you should not forget. Diet also plays a crucial role when it comes to shedding those excess pounds you have stored in your body. Try to eat a healthy, balanced diet. In addition, you can also practice water fast, which promotes detoxification.

A balanced life is where you are happy, calm, and relaxed. And, when you are balanced and mindful, you will be able to manifest your dream weight!

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