Easy yoga poses for weight loss

If you are inclined towards holistic health and fitness, yoga is definitely the way to go. The many benefits of this ancient form of exercise are already well known, and aiding fat burning is one of them. While there are many yoga poses for weight loss, remember that you will need to be consistent with the practice.! Also, if you are a beginner, gradually start a more active and intense practice, balancing the same with relaxing poses.

Yoga poses for weight loss

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Dr. Shilpa Patel, PhD, business trainer, author and leadership coach, was practice yoga for over a decade, mastering the balance between a healthy body and a conscious soul. She shares three yoga asanas that will help you on your weight management journey.

1. Bhujangasana
2. Steps for Bhujangasana
3. Naukasana
4. Steps for Naukasana
5. Kumbhakasana
6. Steps for Kumbhakasana
7. FAQ:


Bhujangasana Yoga pose for weight loss

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Dr Patel says: “Bhujangasana or cobra pose mainly works on strengthening your abdominal muscles and lower back relaxation. This asana burns unwanted stomach fat by stretching the abdominal muscles. It also helps burn extra fat on the thighs, hips, and lower abdominal area.

Bhujangasana for weight loss

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Steps for Bhujangasana

  • Lie flat on the floor on your stomach. Place your palms flat on the floor directly below your shoulders. Bend your elbows back and hug them against your sides.
  • Stop for a moment looking down at your mat with your neck in a neutral position. Anchor your pubic bone to the ground.
  • Inhale to lift your chest off the floor. Roll your shoulders back and keep your lower ribs on the floor. Make sure your elbows continue to hug your sides. Don’t let them fly off one side or the other.
  • Keep your neck neutral, don’t push it up. Your gaze should stay on the ground.
  • Hold the position for 30 to 45 seconds, breathing easily. Release to the floor with an exhale.

Advice: Begin by practicing Bhujangasana for three repetitions, briefly holding the position each time.. Gradually maintain the posture for a few minutes while breathe normally.


Naukasana Yoga pose for weight loss

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This yoga asana is also known as the boat pose. Dr Patel says: “This posture works primarily to strengthen the back and abdominal muscles, and tones the muscles of the legs and arms.. It is found to be very beneficial for people suffering from hernias. Stretching, compressing and relaxing the abdominal region involved in Naukasana is a really good and effective way to burn belly fat, if it is practiced regularly.

Naukasana for weight loss

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Steps for Naukasana

  • Lie on your back with your feet together and your arms at your sides.
  • Breathe in deeply and, as you exhale, lift your chest and feet off the floor, stretching your arms toward your feet.
  • Keep your eyes, fingers, and toes aligned.
  • Feel the tension in your belly button as the abdominal muscles contract.
  • Continue to breathe deeply and easily while maintaining the pose.
  • As you exhale, slowly return to the floor and relax.

Do not overdo this yoga pose; three to four repetitions per day are sufficient.


Kumbhakasana yoga poses for weight loss

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Also known as plank pose, Kumbhakasana appears regularly in dynamic asana sequences. Dr Patel says: “This yoga pose is known to strengthen the upper body, especially the arms, wrists, and spine. The plank pose is also great for strengthening the core, toning the abdomen, and burning belly fat.

Kumbhakasana for weight loss

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Steps for Kumbhakasana

  • Start with the kneeling position with your hands on your thighs.
  • Lean forward and place your hands on the floor in front of you. Raise the buttocks to adopt the position of the cat with the knees still on the ground.
  • Slide both feet back and lift the knees off the floor to balance the weight of the body with both your palms and the toes of the feet.
  • Inhale and hold your breath as you hold the position. You can also breathe slowly and lightly in the final position if it is difficult to hold your breath. Hold the position for as long as you are comfortable. The longer you stay in this position, the more you develop strength and endurance.
  • The head, trunk, back, and legs should all be aligned in the final pose. Keep your hands and legs straight. Do not bend your elbows or knees. To release the pose, bend your knees and bring your knees back to the floor. Return to the kneeling position.

Check out this infographic for how to practice Kumbhakasana, one of the best yoga poses for weight loss.

Correct Way to Practice Kumbhakasana Infographic

Advice: Avoid practicing Kumbhakasana if you have weak or injured wrists or shoulders.


Q: Do yoga poses for weight loss really work?

A: Dr. Patel says, “Yes! Yoga, an Indian form of rejuvenation of mind and body has significant benefits for obese people who want to lose weight. Yoga is an age-old treatment for a toned and healthy body and a stress free mind and also improves body posture.

Yoga Poses For Weight Loss Really Work?

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Q: What are some precautions to consider when performing yoga poses for weight loss?

A: Dr Patel shares some takeaways below:

  • Yoga asanas for weight loss should be performed on an empty stomach. Eat a small amount of honey in lukewarm water if you feel weak.
  • The bladder and bowels should be empty before beginning yoga practices.
  • Warm-up exercises or stretches before asanas are mandatory to avoid injury.
  • Asanas should be done slowly and move to advanced postures with practice.
  • Try to eat satvik food (avoid meat, eggs, onion, garlic and mushrooms from the diet).
  • Stay hydrated before you start practicing yoga.
  • Yoga should be practiced in a well ventilated room with a pleasant draft.

Keep in mind when performing yoga poses

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Q: What are some great tips for summer yoga poses for weight loss?

A: When the weather is hot outside, the temperaments heat up too, and you can become impatient and tired. Dr Patel says: “Yoga Can Help You Beat The Heat And Help You Stay Cool And Calm. Just stay hydrated and perform easy asanas morning and night. Besides the yoga poses mentioned above for weight loss, practice summer suitable yoga asanas like Sheetali Asana, Dhruvasana, Ardhkatichakrasana, Konasana, Marjariasana, butterfly pose, Vajrasan, Sinhasana, Shashankasana, Chakrasana, Uttanpadasana, Yoga Nidra and Shavasana.

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