13 simple and easy ways in Yoga for weight loss

Yoga for weight loss

When it comes to weight loss there are many ways to lose weight. Some people choose to go to the gym and some opt for a high protein diet, when it comes to yoga it can be a great way to lose weight in a healthy, sustainable way. There are many different styles of yoga for weight loss, but all of them can help you burn calories and tone your body. Yoga can be just as effective as other forms of exercise for weight loss

Yoga can help you lose weight by increasing your metabolism and helping you burn more calories. It can also help to reduce stress, in addition, yoga can help to tone your muscles and improve your flexibility, which can make it easier for you to stay active and avoid injuries.

If you’re looking to lose weight with the help of Yoga.

 Utthita Parsvakonasana Angle pose

Yoga for weight loss Utthita Parsvakonasana Angle pose

 Utthita Parsvakonasana Angle pose will help stabilize your legs when you extend your ribs this will help you with good breathing exercises it also gives good structural support you need to lift and lengthen your spine.

Steps to Utthita Parsvakonasana Angle pose.

Start by standing straight with your feet at hip-width distance and arms alongside your body.

Inhale and raise your left arm point your finger to the ceiling

Exhale and bend towards your right from your spine and start moving your pelvis to your left 

Make sure your arms are facing upwards.

Hold this pose for 20 to 30 seconds.

Repeat this exercise on your right arm.

 Adho Mukha Svanasana – Downward Dog pose

Yoga for weight loss Adho Mukha Svanasana – Downward Dog pose

 Adho Mukha Svanasana – Downward Dog pose is one of the best exercises for improving lung capacity and it increases arms strength and shoulders provides good blood circulation to the brain last but not least helps you fight insomnia and fatigue.

Steps to do Adho Mukha Svanasana – Downward Dog pose:

Start with forming your body into a table position or inverted V shape.

Inhale and lift your hips by straightening the knees and elbows.

Press your hands to the floor, and widen your shoulders, blades, and neck lengthened by touching the ears to the inner arms.

Hold on to this position for 20 to 30 seconds and exhale and see your navel.

Relax and return to normal form.

Jalandhara Bandha

Jalandhara Bandha this pose is an excellent way to stretch and tone muscles around your neck and chin, helps you detoxify your lungs, and improves your respiratory system 

Steps to do Jalandhara Bandha

Sit in a crossed legs position and place your hands on your knees palms should be upwards.

Breathe in until you feel two-thirds full.

Put your chin down and closer to your chest and try making a double chin.

Breathe out and this will activate bandha.

Come to a relaxing position, keep your shoulders away from your ears and feel the stillness.

Be in this position as per your comfort level. once you feel like coming out of this position then lift your chin and release your breath.


Bharadvajasana it’s a great way to enhance your digestion, helps fight constipation problems and strengthens the neck, shoulders, and spine, and improves your upper body with relaxing stretches.

Steps to do Bharadvajasana.

Start by sitting with your legs stretched out in front of you.

Tuck your right leg under your glutes and your weight falls onto the outer part of the right thigh.

Cross your left leg and put it over the right leg, the left foot should be in an arch formed by the right.

Lengthen your spine and inhale deeply and slowly.

Start turning your head and neck last and be in this position for a few seconds or a few breaths.

To exit from this position spread your legs and come out.

Follow these exercises on both sides.

Ardha Matsyendrasana

Yoga for weight loss Ardha Matsyendrasana

Ardha Matsyendrasana is one of the best exercises for people who are working in the same position and feeling stressed or stiff. This will not only help you in stretching your outer hips and thighs but also build strength in your upper back and lengthen your spine and help to stimulate digestion.

Steps to do Ardha Matsyendrasana:

Start by sitting in a cross legs position but put your right leg on the top of your left leg, by your feet alongside your hips. 

Keep your right hand on your left knee by twisting your torso to your left.

Try twisting your spine base to the shoulders 

Try not to lift your body off the mat.

Make sure you stretch under your comfort level and do not hurt your spine.

And the left hand must be behind your hips.

Turn back slowly and perform these exercises on the other side.

Perform this exercise slowly and calmly to avoid any injuries.

We have mentioned some of the breathing exercises which will boost metabolism and help you lose weight.

Bhastrika Pranayama

Yoga for weight loss Bhastrika Pranayama

Bhastrika is more effective when you start it has your first exercise because you start pumping a high amount of oxygen in your even your body, when it is not necessary when you start inhaling and exhaling rapidly by following bhastrika exercise pattern you find enhancement in your body so its name has yogic breath on fire, when you feel low are when you need a spark in your body try Bhastrika Pranayama.

Steps to do Bhastrika Pranayama:

Start by sitting in a lotus shape (shown in the above image

Take a deep breath until your lungs are filled, 

Hold your breath for 3 to 4 seconds. Then release it 

Try this technique at least 15 to 20 times.

Benefits of Bhastrika

Improves your nervous system 

Increases the energy in your body 

Helps you fight depression and anxiety 

Resolves respiratory issues 

Good for brain oxygenation

Anulom Vilom 

Yoga for weight loss Anulom Vilom 

Anulom Vilom is controlled breathing it is also referred to as alternate nostril breathing

The simple process is to perform these exercises by inhaling from one nostril and exhaling it from the other nostril by using your index finger to control the breath and continuing this in a reverse and repeating form.

Strengthen memory.

Activates the nervous system 

Help to fight diabetes 

Helps in the Prevention of Tuberculosis.

Improves your Respiratory system 

The best exercise for migraine 


Bhramari pranayama is a Sanskrit word which means an extension of breath, it’s a strong form between mind and consciousness and also helps you in keeping your mind calm, and getting you a better sleep helps you lower blood pressure and improves your voice.

Steps to do Bhramari pranayama:

Start by sitting in a comfortable position similar to the kapalbhati position or you can do this by sitting on a chair.

Keep your spine straight and close your eyes 

And make sure your jaw is a relaxed  

Keep your thumb on your ears and gently close them, with other fingers touching one another above the nose. 

Breathe in and out slowly and try to make a sound like a bee which is (HMMMM) in a low tone that should be resembling a bee.

Practice this sound with a soft tone and steadily, you will start feeling a vibration in your head and cartilage

Repeat this exercise 10 times to maximize the benefits of bhramari pranayama.

It’s highly recommended by yoga experts to do these exercises before going to sleep to get better sleep.

Seated Spinal Twist

 Yoga for weight loss Seated spinal twists

Seated spinal twists provide great relief for those who spend a long day behind the desk. If you’re one of them stuck at the desk, you should have suffered chronic lower back pain because of bad posture, by seated spinal twists you see a great sense of release during practice and also helps in Good for digestion and Strengthen your core, Helps in spinal mobility also Good for internal organ.

Steps to do Seated spinal twists:

Sit on your heels and your back must be straight now shift your butt to left by keeping your knees bent

Raise your left leg and put over your right leg knee up and right knee is flat on the floor 

Place your left hand behind your hip and at a little distance.

Turn your upper body by putting little stress on your spine and your neck according to your comfort zone without causing unwanted pain make sure your neck does not tighten up 

Be in this pose for 5 to 6 seconds.

Release these poses by removing your left elbow from your right knee.


Yoga is one of the best ways to reduce weight and make your body more flexible. Yoga will help you burn calories at home by practicing the above mentioned exercises you will not only lose weight but you can maintain the same form for a longer period of time by following a healthy lifestyle. 

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