12 Ways Yoga Exercise for Weight Loss

YLosing extra pounds does not have to be a difficult task. Yoga can help you eliminate that excess fat and attain that fit physique. There are much specific yoga poses that you can practice to achieve weight loss and build strength. In addition, it is highly beneficial for the health of the body and mind, which can change your overall lifestyle habits. 

These yoga exercises for weight loss can help relax the muscles, which have a calming effect on the body. In addition, yoga will help you control your food intake and make you feel less hungry. You will not only lose your excess weight, but you will also feel refreshed afterward.

The article provides specific yoga exercises that are highly beneficial in helping you lose weigh

01: Adho Mukha Svanasana- Downward Facing Dog

It is one of those beginner yoga weight loss exercises you can do with or without a yoga mat. When you practice it, you will notice that your body gets more robust and flexible enough to help you with weight loss. Downward Facing Dog focuses on the spine's movement. It provides a variety of benefits to your body. 

When you do this pose, the blood flow increases to the brain, which results in better thinking and cognitive functioning. In addition, this pose helps to correct various postural problems that may positively affect your health. It is a very beneficial yoga pose that helps you lose weight:

How to do:
It will help if you start by standing in a mountain pose. The hands and feet should be at shoulder's width. Then, you should exhale deeply, extend the arms above the head and bend your knees. Lean your torso forward and down towards the ground while keeping straight back. Keep bending your elbows until your chest touches the floor or almost close enough to touch it.

You should not perform this pose if you have any injuries in your knees or hands as it might aggravate them. If you have diabetes or high blood pressure, avoid doing this pose. It is also not suitable for individuals who suffer from neck or back pain or people who suffer from hernias or slipped discs; they should avoid this pose altogether.

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02: Parivrtta Bakasana- The Revolved Crane Pose

The Crane pose is beneficial because it helps in the stability of the joints and builds strength in the body. It also improves flexibility. This pose is one of those yoga exercises that are highly beneficial for weight loss:

How to do:
Sit on your knees and hold your feet with both hands. While exhaling, you should lean back, placing your hands on the ground to support your weight. Then, keep your knees bent and your hips stacked over the knees.

The hips should be stacked over the knees. Do not let your hips sink below the knees. If you are suffering from back, knees, or wrist injuries, avoid performing this pose as it may put extra pressure on these joints.

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03: Samasthiti- The Seated Forward Bend

This pose helps relieve the pressure on the spine and strengthen the organs of the abdominal muscles. This pose also promotes healing by increasing circulation to the vital organs. So, it is a good yoga exercise for weight loss:

How to do:
Sit on a mat with both your legs folded under you. Then, make sure that your body forms a straight line from head to heels and shoulders. Please keep your hands at chest level on the floor while bending your head, and then rest them on the floor. Keep the head and neck relaxed.

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04:  Ardha Matsyendrasana- The Half Lord of the Fishes Pose

It is an outstanding yoga exercise for weight loss at home.

How to do:
Sit on your knees and hold your left foot with both hands. Then, place your right hand on the ground to support your leaning back. Keep jamming your left knee out as you bend forward from the hips until you can touch the left foot with your forehead or nose. Keep holding this pose for 30 seconds, and then repeat it with the other leg.

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05: Setu Bandha Sarvangasana- The Bridge Pose

It is an excellent yoga routine for weight loss and toning because it works on the body's core and strengthens the muscles around the lower back area.

How to do:
You need to lie on your back with your buttocks close to your heels for this pose. Then, raise your legs and hips so that they are perpendicular to the floor and parallel to each other. Then, move your feet closer to the body and hold the position for 5 seconds. 

Do not force your knees or feet to any degree.

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 06: Virabhadrasana I- The Warrior Pose I

Warrior pose is a typical yoga routine for weight loss. It brings you mental closure, improves physical strength, and helps you regain focus. It also boosts your metabolism rate so that you can lose weight faster:

Start by standing with an imaginary "line" at the base of your spine (about 2 inches above ground). Then, keep your hands on the floor while inhaling and arching your back while bending forward at the waist until your head touches the floor.

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07: Trikonasana- The Triangle Pose

This yoga exercise for weight loss is best suitable to work on the legs, gluteus, and abdominal muscles:、

Stand straight with feet together. Then raise your arms above your head while keeping them straight. Keep your ears, hips, shoulders, and gaze in one straight line. Lean forward from the hips to form a 45 degrees angle with your legs, and then exhale while turning the right foot outwards at a 90-degree angle. 

Keep both sides parallel and align them perfectly with your shoulders. Then, place both palms together at chest level, fingers pointing down towards the floor. Start bending until you feel a stretch at the front of your thigh muscles。

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08: Utthita Hasta Padangusthasana- Extended Hand to Big Toe Pose

It is one of the best yoga exercises for weight loss because it stretches the entire body and provides you with a strong core:

First, lay flat on your back with your legs stretched out. Then, lift your big toe to the top of the foot by pressing down with the other toes. Place the first (big) toe on the inside of your left ankle and then turn it inwards to face upwards. Next, twist your head to face up towards your left leg and look at it. Then, press down from the top of the toes to stretch out the inner muscles of both legs.

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09: Bhujangasana- The Cow Face Pose

This pose works on core muscles so that you maintain a stable spine:

Sit on your heels with the big toes touching. Then, hold your hands under your knees and palms facing upwards next to the lower back. Then, bend forward from the hips and place your head between both palms, placed at chest level, down towards the ground. Make sure the spine is straight from head to heels and shoulders. Hold this pose for 5 seconds and then repeat it with the other leg. 

Do not force your neck or arch up of your back.

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10:  Phalakasana – Plank Pose

The pose is an excellent exercise to strengthen your core. It is a straightforward activity with a bundle of benefits to your overall body. Your shoulders, buttocks, back, and abs come out fine and energetic when you frequently practice the plank pose.

You can initiate this famous pose by getting in a push-up position, applying substantial pressure on your wrist and elbows, and then lifting yourself from the ground. Face downwards and cautiously. Do not put much strain on your neck. You can remain in that position for as long as you want. 

Avoid plank pose if you have troubles with your hip or shoulders. 

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11: Parsvakonasana- The Intense Side Stretch Pose

It is one of the most effective yoga exercises for weight loss because it strengthens your hips and thighs. It helps your body to feel limber and unites strength in several parts of your body.

How to Do:
Step out with your right foot, keeping both feet apart at first. Then, put the left foot outside the right foot's knee, close to the outer side of your right hip (or just outside it). Bend forward from your hips and keep both palms on the ground approximately shoulder-width apart. Then, bend the knee of the right leg, but keep it at a 90-degree angle, with your foot facing down towards the ground. Now, move your right arm to place it under your right knee and rest it on your left thigh. Keep staying in that pose for 30 seconds before repeating it with the other leg.

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12:  Bakasana - Crow Pose

It is a fun pose, which turns out to be one of the best yoga exercises for weight loss. It is done by lifting the legs from the ground, holding them from behind, and balancing hands on either side. It works on your core muscles, working up inner abdominal muscles and strengthening your upper body:

Stand evenly with both feet together, holding both hands at chest level in front of you. Then, walk forward until the arms are straightened from the shoulders and the palms facing towards the ground. Bring your knees up while keeping them at a 90-degree angle.

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1. How much weight will I lose?
It is impossible to predict how much weight you might lose with yoga accurately. Adding physical exercise, like yoga, to an overall healthy diet and lifestyle can help you maintain healthy body weight.

Can yoga help with weight loss?
The short answer is yes; yoga can be a powerful ally for weight loss. Yoga helps create an internal environment that boosts your metabolism and improves your body's ability to process and eliminate fat. You also engage in healthy eating choices when relaxed, feeling good about yourself and your body.

Can I lose weight without changing my diet?
You cannot lose weight without changing your diet. It would be best to create a negative caloric balance by burning more calories than you consume (through diet and exercise). If you eat more calories than you burn, you will not lose weight no matter how much exercise you do.

Beginner yoga weight loss or advanced, can someone lose weight in the first 30 days of practicing yoga?
I think it is a good thing to practice yoga daily. Even if you are not losing weight, that regular practice will strengthen your muscles and improve your posture for better health in general. If you have been trying to lose weight for years, it might be a good idea to learn from a teacher or follow an instructor's guidance in your practice of asanas. 

Losing weight can take months or years, and it's vital to have the guidance of an experienced teacher who can adjust your diet and exercise program.

Is practicing yoga safely to lose weight?
You should avoid taking any weight loss supplements or herbal remedies for weight loss. These products may cause dangerous side effects in people already trying to lose weight. 

Instead, you should:
• Eat a well-balanced, healthy diet that includes whole grains and abundant fruits, vegetables, and lean protein.
• Adhere to a daily exercise program that includes cardio for at least 30 minutes, two or three times per week. A variety of exercises is best for your overall health and fitness level.
• Avoid too much sitting time during the day. You should also get plenty of rest every night by sleeping 8 to 10 hours or more.


Yoga exercises for weight loss for beginners must be practiced and done regularly. The benefits of yoga are numerous, but it should not be seen as a quick and easy way to lose weight. It is a long and strenuous process to achieve your weight loss goals by practicing yoga at least twice a week.

There are so many types of yoga, each of them with its specific effects on the body, which is why initially, you should do an internet search to find the right kind for your needs. The content above will come in handy in identifying the right pose to shed those extra kilos.