7 Effective Yoga Poses to Lose Weight Fast

Yoga has been practised in India for ages, because of its huge potential in providing relief for physical and mental ailments.

Nowadays in this hectic workaholic lifestyle yoga should be a part of a daily routine of an individual which not only provides relief from stress and anxiety but also keeps the body fit.

There are different forms of yoga designed for different kinds of issues and this should be adopted as per the medical conditions of the individual along with a healthy lifestyle.

Benefits of Yoga Poses for Weight Loss

Yoga offers a lot when done properly and its results can be seen at the moment when a person starts practising it. In the case of Yoga for weight loss results can be seen along with adopting a healthy lifestyle.

  • Yoga is not limited to a few asanas and weight loss but it has the following benefits also :
  • Improves Mindfulness
  • Increases Flexibility
  • Builds Endurance
  • Toned Muscle
  • Stress Management
  • Provides Control of Anger
  • Builds Agility
  • Improves Respiration
  • Increases Energy
  • Improves focus

Dhanurasana (Bow Pose)

Dhanurasana (Bow Pose)
Dhanurasana (Bow Pose)

Dhanurasana helps in increasing blood circulation in the body and tones the chest, arms, abdomen and thigh area as well as it also stretches the body and helps in burning fat.

Setu Bandha Sarvangasana (Bridge Pose)

Setu Bandha Sarvangasana (Bridge Pose)
Setu Bandha Sarvangasana (Bridge Pose)

This asana has multiple benefits to offer like tightening the glutes, toning the muscles and working on the thyroid is also another benefit of this asana. Bridge pose stretches the whole body, if done correctly it also balances hormones and metabolism which results in burning fat.

Virabhadrasana (Warrior Pose)

Virabhadrasana (Warrior Pose)
Virabhadrasana (Warrior Pose)

The warrior pose majorly focuses on toning the lower body. If performed effectively with breathing techniques this asana helps in strengthening the inner thigh, arms and spine.
One more benefit to add to the list is improving concentration which comes gradually when performed. The key here’s the more you hold the posture the more benefit you’ll see.

Bhujangasana (Cobra Pose)

Bhujangasana (Cobra Pose)
Bhujangasana (Cobra Pose)

As the name of the bhujangasana suggests, “bhujang” means “cobra” and “asana” means “pose”. So as the name suggests this asana helps in stretching the spine, shoulders and chest as well as helping in relieving stress and tension in the body, moreover, it also tightens the buttocks and strengthens the abdomen and burns the excess fat.

Surya Namaskar (Sun Salutation Pose)

Bhujangasana (Cobra Pose)
Bhujangasana (Cobra Pose)

The Surya Namaskar is all you need if you don’t have so much time to do all the exercise for weight loss. It consists of processes for the whole body and burns fat with its repetition.
Each step of surya namaskar focuses on a separate body part and allows the strengthening of the core and muscles.
A warm-up can be performed by doing surya namaskar which makes the body flexible, moreover this, also helps in increasing focus and strengthens the immune system.

Adho Mukha Svanasana (Downward Dog Pose)

Adho Mukha Svanasana (Downward Dog Pose)
Adho Mukha Svanasana (Downward Dog Pose)

The downward dog pose stretches the body and tightens the muscles while focusing on a specific area. Holding this position helps in building concentration and improving blood circulation throughout the body. It also tones the hamstring, thighs and arms.

Utkatasana (Chair Pose)

Utkatasana (Chair Pose)
Utkatasana (Chair Pose)

Utkatasana increases the metabolic rate and burns fat by holding the position as long as you can. The fat burns more rapidly with the number of repetitions. It tightens the thighs, arms and glutes.
The rigid belly fat gets reduced by doing utkatasana daily because it increases the metabolic rate and also strengthens the lower back.


Yoga has been followed in India for ages. It provides a balance between the mind and the body. It gives a wholesome approach towards achieving the higher potential of the body as well as the mind.
Different types of yoga are guided for different types of individuals based on their body type. Power yoga has now been very popular because it helps in losing weight. It’s a lifestyle to be adopted to see the results shortly soon.

quently Asked Questions (FAQ)

1. Will 20 minutes of yoga help you lose weight?

Answer : 20 minutes of yoga if done regularly then will surely give you results. Provided that the techniques and the breathing pattern are correct, however, the amount of difference may vary from person to person.

2. Will Surya namaskar reduce weight?

Answer : The 12 steps of surya namaskar help in reducing weight and strengthening the whole body. The number of repetitions should be increased gradually to see effective results. But to see the transformation you’ve to give yourself time because it’s not an overnight miracle.

3. Does kapalbhati reduce belly fat? 

Answer : Kapalbhati should be done on an empty stomach to see better results. There’s a sudden pressure and relaxation movement in the stomach while performing kapalbhati which in the long run gives a flat belly and helps in burning fat.

4. Can yoga reduce belly fat? 

Answer : Power yoga and Hatha yoga are examples that not only reduce belly fat but also increase flexibility. Yoga helps the body to function properly which results in burning fat and this is proven that yoga helps in reducing belly fat in the studies mainly hatha yoga.

5. How many minutes of yoga a day to lose weight?

Answer : It completely varies from individual to individual because it depends upon the body type of the person.
But there’s one thing to be kept in mind and that is the consistency of doing yoga because if it is done consistently then results will be magical but on an average 20-60 minutes is enough.

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