Yoga Poses for Weight Loss: 21 Asanas to Practice Whenever

Many people see yoga as a way for hippies to become one with the Earth. While I’m certainly not arguing that case there is so much more to yoga. In fact, many people use yoga for weight loss.

Not many people associate yoga with weight loss. Why? They think you’re just standing still in awkward positions.

The thing about standing still in certain poses is that it puts a strain on muscles. This causes muscles to start to rip, in a good way. When the muscles rip they need to rebuild and that requires energy. Some of this energy is taken from the fat your body has stored.

This is why some people believe that fat turns into muscle and vice versa.

The first time I did yoga I figured it would be a breeze because I am pretty athletic. I almost passed out in the first 10 minutes. I wasn’t flexible and I had weak muscles!

In this post, we’ve compiled the 21 best yoga asanas (poses) for losing weight quickly and easily. A word of warning, some of these are difficult to do so don’t strain yourself the first time around.

Yoga is something that needs to be practiced for many years before it can be mastered. You’ll find yourself feeling muscles that you didn’t even know existed because yoga provides you with a full body workout.

While it is different from aerobic exercise, that doesn’t make it any less effective. The act of burning and building up muscle is part of the process for burning fat and that’s why practicing yoga can be a huge benefit to those looking to lose weight.

Burning calories is exactly what yoga is good at doing.

For the sake of this article you have to worry about the different styles of yoga. Just know that any type of yoga that you do practice is going be great for mind body care.

21 Yoga Poses for Weight Loss

Before you attempt these poses watch the videos for each. Some are meant for everyone and others are meant only for advanced yoga practitioners.

That doesn’t mean that there aren’t other yoga poses for weight loss that you can perform that will help as well. There are hundreds of yoga asanas to perform that will benefit you.

We just like the ones below because they can help push you to the limit and back again.

1. Paschimottanasana (Seated Forward Bend)


  • Improves digestion
  • Soothes anxiety and reduces fatigue
  • Relieves stress
  • According to traditional texts, this pose can increase appetite and reduce obesity

2. Sarvangasana (Shoulder Stand)


  • Stimulates the thyroid glands and abdominal organs
  • Improves digestion
  • Reduces fatigue
  • Tones the legs and butt

3. Virabhadrasana I (Warrior Pose)


  • Stretches your belly, lungs, and chest
  • Strengthens the muscles at the back
  • Strengthens the thighs, calves, and ankels

4. Garudasana


  • Improves concentration and sense of balance
  • Strengthens the ankles and calves
  • Stretches the thighs, shoulders, and upper back

5. Ardha Chandrasana (Half Moon Pose)


  • Strengthens the abdomen, thigh, buttocks, and spine
  • Improves digestion and balance
  • Relives stress

6. Bhekasana (Frog Pose)


  • Stretches the abdomen and the chest
  • Improves posture
  • Stimulates the abdominal organs

7. Shalabhasana (Locust Pose)


  • Stretches and strengthens the shoulders, chest, and belly
  • Stimulates the abdominal organs
  • Relieves stress and improves posture

8. Nauka Chalan (Boat Pose)


  • Strengthens the abdomen and hip flexors
  • Stimulates the kidneys and intestines
  • Relives stress and improves digestion

9. Pavanmuktasana (Wind-releasing Pose)


  • Stimulates the abdominal organs, thereby increasing their efficiency and improving digestion
  • Relieves constipation
  • Helps reduce fat in the abdominal area

10. Vakrasana (Half Spinal Twist Pose)


  • Helps reduce fat in the abdominal region
  • Strengthens the spine

11. Padahastasana


  • The abdominal organs are stimulated, thereby improving the digestive health of your body
  • Lowers heart beat rate and relieves physical and mental exhaustion

12. Shirshasana (Headstand)


  • Tones the abdominal organs and improves digestion
  • Strengthens the arms, legs and spine
  • Calms the brain and relieves stress

13. Halasana (Plow Pose)


  • Reduces stress and fatigue
  • Stimulates abdominal organs
  • Calms the brain

14. Utthita Hasta Padangustasana (Extended Hand-To-Big-Toe Pose)


  • Improves balance
  • Strengthens legs, ankles, and the backs of the legs

15. Vasisthasana (Side Plank Pose)


  • Stretches the belly, arms, and legs
  • Improves your balance

16. Utkatasana (Chair Pose)


  • Stimulates the abdominal organs, diaphragm, and the heart
  • Stretches shoulders and chest

17. Setu Bandh (Bridge Pose)


  • Gives a good stretch to the chest, abdomen, neck, and spine
  • Helps improve digestion
  • Calms the brain, and reduces anxiety and stress

18. Dhanurasana (Bow Pose)


  • Stretches and strengthens the abdomen and chest
  • Improves posture
  • Stimulates the organs of the neck and abdomen

19. Ardha Matsyendrasana


  • Stimulates the live and kidneys
  • Stimulates digestion
  • According to traditional texts, this pose increases appetite

20. Bhujangasana (Cobra Pose)


  • Stimulates the abdominal organs
  • Relieves stress
  • Stretches the chest and abdomen
  • According to traditional texts, this pose increases body heat and destroys ailments

21. Trikonasana (Triangle Pose)


  • Improves digestion
  • Relives stress
  • Stimulates organs in the abdomen
  • Relives backache

Yoga Alone Won’t Cut It

You only need to time in the day for a 20 minute yoga workout.

These asanas do a great job of stimulating muscles and organs that help with your digestion. This is part of the process of losing weight. The other parts involve getting the right food into your body.

Here are some posts that we have that relate to food:

If you’re really looking to cut the fat then checkout how to lose weight fast. Also, it’s important to remember to make the right food choices when you’re looking to burn fat. Following a diet, like the ketogenic diet can make life much easier when trying to burn fat.