The Best Yoga Asanas for Quick Weight Loss - Sweatbox

Yoga practice benefits your entire body. It’s good for your mental health and helps bring inner peace.

Consistent yoga practice can also aid in weight loss. If you have tried everything in the books about how to shed the extra pounds but are still struggling, you may want to know more about yoga for weight loss.

Let us begin by learning the nine yoga poses or yoga asanas that can help you lose weight without sacrificing your health. If you know this will get you back on track on your weight loss journey, read on.

Does Yoga for Weight Loss Work?

Most yoga asanas have been tweaked and adapted to suit the modern physical fitness industry. Asanas, meaning physical postures, are defined by benefits, types, and anatomy.

Through the years and as more fitness ventures incorporated yoga into their programs, yoga has been used in weight loss the healthy way. While it remains debatable whether or not yoga for weight loss works, those who have tried it believe that the yoga poses alone will not help eliminate your body fat.

Like other diets and exercises, you need to follow weight loss yoga practice combined with healthier eating. When done together and incorporated into your lifestyle, these two will not only help you lose weight but, most importantly, boost your mental health, make you more focused, and give you peace of mind.

Despite the lack of studies about yoga’s effectiveness in losing weight, it has been proven many times that yoga offers many health benefits.

Since yoga is effective in heightening mindfulness, you will get to the point where you can control what you eat despite not having any diet plan. Each yoga pose works on your core strength, and each pose helps burn calories and improve body composition.

It’s a form of physical activity that can eliminate belly fat, improve blood circulation, manage your stress levels, and gain from its many health benefits.

Top Health Benefits of Yoga

Yoga practice improves your body and overall health. Regular yoga practice and learning even a few yoga poses can result in the following benefits:

  • Manage stress
  • Weight loss
  • Healthier heart
  • Increased muscle tone
  • Better athletic health
  • Balanced metabolism
  • More energy
  • Improved vitality
  • Better breathing
  • More flexibility

You can practice yoga at home or attend restorative yoga classes and a few different classes led by yoga teachers. No matter how you do it, yoga will work on your whole body, inside and out.

Aside from weight loss, many of those practicing yoga do so because it makes them calm and helps them deal better with stress. It is more common now for people to face stress regardless of age or work.

It is typical for overweight women to get stressed because of their weight and uncontrollable weight gain. If they don’t seek an intervention, too much stress can lead to losing focus, insomnia, anxiety, and inexplicable body pains.

It’s time to make the change. You have to choose the healthier option and learn about the yoga practice and yoga poses that can aid in burning calories and, eventually, experiencing significant fat loss.

The Yoga Poses Effective for Weight Loss

Remember that yoga can only help you in your goal of losing weight if you combine it with a healthy diet and lifestyle. To start your weight loss journey by practicing yoga, here are the top nine yoga asanas that promote weight loss:

Bow Pose (Dhanurasana)

Bow pose targets belly fat. It improves blood circulation while making your muscles toned and stronger.

The pose can also help strengthen your back, chest, and thighs. The movements massage your abdominal muscles and organs, leading to improved digestion.

Twisted Chair Pose (Parivrtta Utkatasana)

This is the squat in yoga, but with more intense styles and movements. It works on your glutes and quads while toning your abdominal muscles.

The Twisted Chair Pose is also effective in improving your digestive system, lymph system, and helping you lose weight.

Bridge Pose (Sethu Bandha Sarvangasana)

Aside from helping you lose weight, Bridge pose can also boost the health of your thyroid. It is also an effective exercise for improving the glutes.

Sun Salutations (Surya Namaskara)

This yoga pose is typically done as a warm-up. It helps boost your blood flow and prepares the muscles for the session.

It’s a whole-body exercise that works the major muscles of your body. It makes your arms and waist slimmer, balances metabolism, and stimulates the digestive system.

Shoulder Stand Pose (Sarvangasana)

This yoga pose works on your legs, upper body, and abs. Regular yoga practice with this pose can lead to deeper sleep and a healthier respiratory system.

It also balances your thyroid levels, boosts your metabolism, and improves digestion.

Adho Mukha Svanasana or Downward Facing Dog Pose

Downward Facing Dog Pose makes all the muscles in the body more toned.

Learning how to hold the Downward Dog pose while working on a few breaths and breathing deeply when at rest is essential. It’s a calorie-burning exercise that reduces stress and controls your body weight.

Triangle Pose (Trikonasana)

This is among the yoga poses that don’t result in muscle tone. But the Triangle Pose is effective in improving your concentration and balance.

This yoga pose comprises lateral motion, which is effective in calorie burning, boosting blood circulation, and eliminating joint pain. It can also improve digestion and eliminate unwanted fat from your waist and belly.

Warrior Pose (Virabhadrasana)

This is a challenging yoga pose that helps in making your quads tighter and in toning the muscles on your shoulders and thighs. This is better done with the help of a yoga therapist who can teach you tricks on how to hold the pose longer.

Plank Pose (Chaturanga Dandasana)

The plank pose works on your core strength. It’s among the yoga poses that look simple but intense once you try them. This yoga pose is a good warm-up and cool-down exercise and targets the muscles in your abs.

Power Yoga Poses for Weight Loss

Many yoga poses promote weight loss, but there are powerful yoga poses that you can learn to lose weight and maintain your figure.

Power yoga has been identified as effective in preventing obesity and an excellent intervention for weight loss. Here are the best power yoga poses that can help speed up your journey to a healthier you:

  • Corpse Pose (Savasana)

It’s an effective cooling exercise that’s usually done at the end of your yoga session. It prevents muscle damage and relaxes the muscles.

  • Boat Pose (Navasana)

This yoga pose works on the major muscles of your body.

  • Cobra Pose (Bhujangasana)

You can do this pose to obtain toned abs and solid muscles in your buttocks.

  • One-Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana)

It works on your abs, thighs, legs, hands, and arms. Ensure that you practice this along with the proper breathing techniques.

  • Eagle Pose (Garudasana)

It deals with the fat in your arms, legs, and thighs.

  • Bow Pose (Dhanurasana)

It makes the body’s muscles more toned and eliminates fat in your legs and arms.

  • Intense Side Stretch Pose (Trikonasana)

This exercise burns calories while regulating your heartbeat. It also deals with the fat on the sides of your body.

  • Wind Pose (Pawanmuktasana)

This yoga asana helps tone your abs by eliminating fat.

How Often Should You Do Yoga to Lose Weight?

Aside from learning the poses, frequency is important when practicing yoga. If you want to lose weight, you have to commit to practicing it regularly.

While doing yoga, you also have to start making small changes in your lifestyle. Begin eating healthy and avoid anything that will result in weight gain.

With commitment and continued practice, you will not only lose weight but also become healthier and more self-aware.

Final Thoughts

You can learn many yoga asanas to lose weight, but the idea here is to do them right. This is why choosing a yoga partner, such as Sweatbox Yoga, is important.

We will design yoga sessions suited to your goals. We will work with you to ensure that you get better and feel better at the end of each practice.

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About the Author​

Lynette is fully dedicated to the support and empowerment of the growing community of committed yoga students and teachers. As one of the Lead Instructors for Yoga Teacher Training, she is here to share tips on how to grow your profile as a yoga teacher or build a yoga business either physically or digitally.