Yoga for Weight Loss

Can Yoga be beneficial for weight loss?

Yoga controls weight with a healthy diet. In addition, yoga postures are also effective for belly fat reduction.

More importantly, yoga also helps with stress management. Stress also has a detrimental effect on health. 

Benefits of Yoga

  • Increase flexibility.
  • Weight loss.
  • Maintain metabolism.
  • Greater vitality and stamina. 
  • Also, greater muscular strength.

Yoga Poses for Fat Burning 

#1/5: Upward-Facing Dog Pose ( Adho Mukha Svanasana )

The upward-facing dog pose, in particular, focuses on the upper body and abdomen. Also, it increases body strength.


First, go to the mat on your hands and knees. Knees should be hip-width apart. Meanwhile, the palm is flat with fingers pointing forward. The top of your feet should rest on the mat in the process.


Subsequently, inhale and stretch out on the ground. Now, raise your shoulders. Put your weight on your hands. Forearms are to be planted at right angles to the ground finally.


Afterwards, keep pressing your palms on the ground and slowly raising your knees. Finally, the body is kept perfectly straight. Narrow the hip points. Feet are to be kept resting on the fingers during the process.


Fold the back as much as you can and look at the front. Then, tilt your head slowly backwards. Subsequently, breathe in and out five times.


  • It stimulates the abdominal organs.
  • It improves digestion.
  • It strengthens the waist, arms, and spine.
  • It relieves fatigue and mild depression.
  • It improves posture and flexibility.
  • It stretches the chest, shoulders, and buttocks.
  • Also, it is effective for treating asthma.


People with back issues, disc problems, headaches, and carpal tunnel syndrome should not do this asana. Also, during pregnancy, it should not be done.

#2/5.Dolphin Pose (Ardha Pincha Mayurasana)

The Dolphin pose is packed with so many benefits. It stretches and strengthens the elbows, upper back, legs, abdominal muscles, and core muscles.


First, come on your hands and knees. Then, keep your knees below your hips and your arms below your shoulders. Keep pushing your hands together into the floor.


Subsequently, while exhaling, slowly raise the hips upward. Meanwhile, keep your hands from palm to elbow on the mat. During the process, keep your elbows and knees tight.


Keep pushing the forearms on the mat while gently raising the knees. Balance the entire body on the sole and your hands up to your elbows. head to be kept in between shoulders and arms at last.


Finally, raise the buttocks to the maximum, keeping the backbone stretched. 

Take a deep breath and stay in this position for five to six breaths.


  • It improves digestion.
  • It is also helpful in easing moderate depression.
  • It treats menopause symptoms.
  • For high blood pressure, asthma, foot pain, and sciatica.


People with back issues, cardiovascular diseases, and hypertension should not do this pose. Further, it is not done by people suffering from Glaucoma.

#3/5.Boat Pose (Naukasana)

This asana is, in particular, suitable for minimising belly fat and toning the abdominal muscles. However, it is difficult for beginners.


Sit with your legs spread out in front, with your arms near your legs. Meanwhile, keep your legs together.


Subsequently, inhale, bend backwards from the hip joints. Finally, create a 30-degree bend in your body so that you can see your toes.


Afterwards, bend your knees and lift your legs. Secondly, keep the palm on the knee.


Finally, create a ‘V’ with your thighs and upper body and hold the ankle with your hand.

Inhale and exhale five times.


  • It reduces lower belly fat.
  • Improve digestion.
  • It protects the pancreas, liver, and lungs.
  • To control the sugar level in diabetes patients.
  • It strengthens the thighs, waist, spine, and shoulders.
  • Also, it improves the function of the kidney, thyroid and prostate.


People with pregnancy and menstruation should avoid practising asana. In addition, it is not advised for people suffering from intestinal cramps.

#4/5: Big Toe Pose (Padangusthasana)

Padangusthasana is performed while standing. This pose is excellent for stretching various muscles all over the body.


Let your feet be straight and your legs locked at least 6 inches apart.


Secondly, keep your legs straight and your knees upright. Finally, bend forward and hold your knee with your palm. Be careful not to bend at the waist joints.


Afterwards, bend down and grab the inner ankles of both your feet with the palms of your hands. Then breathe in, and slowly move your head and torso up at last.


Finally, inhale completely, tilt the head and torso down while exhaling. Finally, move the torso as close to the legs as possible. Do not stop breathing at all in this posture.

While inhaling, lift the torso slightly and try to lengthen it. However, while exhaling, try to lean forward and deeply.

Inhale and exhale five times so that you can remain in the posture for 30 to 60 seconds.


  • It is effective at decreasing belly fat and toning the digestive, reproductive, and cardiovascular organs.
  • It strengthens the arms, legs, abdominals, and spinal muscles.
  • It stimulates the thyroid pituitary.
  • Increase motivation and counteract depression.
  • Also, it is helpful for treating asthma, back pain, infertility, and osteoporosis.


People with back pain and headaches should avoid these postures. Furthermore, it is not advised for people with high or low blood pressure or pregnant women.

#5/5: Upward Bow Pose (Dhanurasana)

Upward Bow Pose is an advanced yoga position that stretches the entire skeleton. In contrast, this pose is often called one of the most challenging poses. This asana should be done after the body is warm and stretched.


First, lie down on the back of a mat. Bend your legs from the knee and keep both your hands close to the ankle at last.


Subsequently, hold your elbows beside your head and your forearms perpendicular to the mat. Keep your fingertips angled towards your shoulders at last.


Afterwards, breathe in and lift the hips while putting the weight on your feet and hands.


Finally, keep putting weight on your hands and lift your hips up. Slowly straighten your hands. Try to bring both your hands near your feet at last.

Maintain this position for 5 to 10 seconds while inhaling and exhaling. Also, repeat this 5 to 10 times.


  • It is truly effective at decreasing belly fat and toning the digestive, reproductive, and cardiovascular organs.
  • It strengthens the arms, legs, abdominals, and spinal muscles.
  • It stimulates the thyroid pituitary.
  • Increase motivation and counteract depression.
  • It is also helpful for treating asthma, back pain, infertility, and osteoporosis.


This pose should be avoided in people with high or low blood pressure. In addition, back injuries or carpal tunnel syndrome, this pose should also be avoided.

Frequently Asked Questions (FAQ)

Will I really lose weight by doing Yoga?

Yoga certainly helps with weight loss. However, the effect varies from person to person. Further, results also depend on the flexibility of the body.

However, yoga is generally recommended three to five times per week for visible effect.

Who Can Practice Yoga to Lose Weight?

In contrast, anyone can do yoga and get fit. However, they just need to have good general fitness and no serious health issues. More importantly, yoga exercises for weight loss do not require any special equipment. This makes practising Yoga easier for people who stay at home also. Hence, everyone can try Yoga at home for weight loss and avoid the hassle of going to the gym.

Can belly fat be reduced with yoga?

Stretches and asanas are effective for losing belly fat. However, with a strict diet plan, yoga can be highly beneficial for fat reduction. In addition, it helps with stress management also.

Yoga or gym, which is better for weight loss?

They both have their benefits. Exercise focuses on strength. Meanwhile, Yoga focuses on stretching and relaxation. 

Yoga relaxes the mind and body simultaneously. Yoga stretches focus on the entire body, and breath control as a part of Yoga is effective in stress management.

On the other hand, a gym workout involves rapid movements that tone up the body. It focuses only on strength in fact.

Can power yoga be more beneficial for weight loss?

Power yoga is effective for weight loss indeed. Also, power yoga will assist you in improving your flexibility and toning your core as well. 

Further, lean muscle mass can also be achieved by power yoga. This results in an increase in metabolism. Which further results in long-lasting weight control.

How long should one wait after eating asana? 

In summary, four hours after eating, you have an empty stomach. Hence, yoga can safely be done four hours after eating.

Is yoga more beneficial in the morning or at night?

Since Yoga is done on an empty stomach. As a result, it should be performed either first thing in the morning or in the evening, four to five hours after lunch.

This article for educational and information purpose only, not to provide medical advice. Always visit a physician or other certified health provider about any medical issue or health goal.

About the Author

“Gaurav Kaushik is a Technologist professionally who lives in Chennai. He has a Master Degree in Mechanical Engineering from BIT Mesra. Further, He has completed his Diploma in Diet Planning and Yoga Teacher Training Certificate from Udemy. In his free time, Gaurav loves exploring new corners of the world and enjoys living an active and healthy life.”

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