24 Best Yoga Poses To Lose Weight Quickly And Easily May 30, 2017

If you’re like anything like me, your conversations revolve around “Nothing works!”, “I need to lose weight.”, or “I want to lose weight – badly!” I have tried myriad forms of diets, traipsed through bountiful videos, and buried my head under never-ending listicles. Guess what? None of them worked, and I am glad that they didn’t, for I wouldn’t have turned to yoga. And, in the process, wouldn’t have made it a way of living. And, yes, I lost weight – tons of it.

Like they rightly say about yoga,

Let’s now talk about a few yoga asanas that help build your muscle strength, tone your body, and help you lose weight.

Yoga For Weight Loss

Given here are the effective yoga asanas for each body part:

A. For Facial Fat
B. For The Arms
C. For The Shoulders And Upper Back
D. For The Midriff
E. For The Thighs
F. For Calf Muscles/ Hamstrings
G. For The Hip

A. For Facial Fat (Approx. 2 minutes)

1. Simhasana

Simhasana - yoga for weight loss Pinit

Image: Shutterstock

Also Known As – Lion Pose

How It Works

This asana is known to tone the facial muscles and is a good stress buster too. It is a basic pose, and anyone can do it, irrespective of their age. When you sit in the Lion Pose and stick your tongue out, your facial muscles, along with the thorax and spine, are stretched. If you do this regularly, you will see your double chin vanish within no time.

Precautions

There are absolutely no potentials risks. If you have trouble sitting in this pose, sit on a chair and do the asana.

Video Link
Lion's Breath – Foundations of Yoga


Watch this video on YouTube

To know more about the asana, click here: Simhasana

2. Jalandhara Bandha

Jalandhara Bandha - Yoga for Weight Loss Pinit

Image: Shutterstock

How It Works

It is one of the most sought-after asanas for thyroid patients. You need to lock your chin on the chest, between your collarbones, while holding your breath. This will make your jawline defined.

Precautions

If you have any breathing issues, do this asana under the supervision of a certified yoga teacher. Do not attempt this if you suffer from high blood pressure or heart disease.

Video Link

To know more about the asana, click here: Jalandhara Bandha

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B. For The Arms (Approx. 5-6 minutes)

3. Adho Mukha Svanasana

Adho Mukha Svanasana - Yoga for Weight Loss Pinit

Image: Shutterstock

Also Known As – Downward Dog Pose

How It Works

The Adho Mukha Svanasana is a weight-bearing pose. You need to position the upper body on your hands. It is an excellent way to tone your arms and biceps.

Precautions

Do not do this asana if you suffer from carpal tunnel syndrome.

Video Link

To know more about the asana, click here: Adho Mukha Svanasana

4. Chaturanga Dandasana

Chaturanga Dandasana1 - Yoga for Weight Loss Pinit

Image: Shutterstock

Also Known As – Four-Limbed Staff Pose, Low Plank Pose

How It Works

This pose requires you to stay off the ground by supporting the body on your hands and keeping the core intact. It not only tones your arms but also strengthens and tones your biceps and triceps.

Precautions

Do not attempt this if you have a shoulder or hip injury. Work with a certified yoga instructor who can help you with variations.

Video Link

To know more about the asana, click here: Chaturanga Dandasana

5. Ardha Pincha Mayurasana

Ardha Pincha Mayurasana - Yoga for Weight Loss Pinit

Image: Shutterstock

Also Known As – Dolphin Pose

How It Works

Your arms become the base for balancing the entire upper body while you try to stay afloat. This asana helps strengthen and tone the biceps, triceps, and arms.

Precautions

It is a simple asana that can be done by everyone. However, you need to be careful if you have neck or shoulder injuries.

Video Link

To know more about the asana, click here – Ardha Pincha Mayurasana

6. Urdhva Mukha Svanasana

Urdhva Mukha Svanasana - Yoga for Weight Loss Pinit

Image: Shutterstock

Also Known As – Upward Facing Dog Pose

How It Works

This asana involves stretching the arm muscles and balancing the body weight. It is one of the most powerful and efficient ways of toning your arms, biceps, and triceps.

Precautions

It is best to avoid this asana if you have a stiff neck or shoulder injuries.

Video Link

To know more about the asana, click here: Urdhva Mukha Svanasana

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C. For The Shoulders And Upper Back (Approx. 4-6 minutes)

7. Bharadvajasana

Bharadvajasana - Yoga for Weight Loss Pinit

Image: Shutterstock

Also Known As – Seated Twist Pose

How It Works

The asana involves a deep twist and is an intermediary level pose that anyone can easily master with practice. It improves the natural flexibility of your upper body and also helps tone your shoulder blades.

Precautions

Do not attempt if you have a headache or insomnia or if you are menstruating.

Video Link

To know more about the asana, click here: Bharadvajasana

8. Ardha Matsyendrasana

Ardha Matsyendrasana - Yoga for Weight Loss Pinit

Image: Shutterstock

How It Works

This pose requires you to move your shoulder, neck, and spine in unison. The intense twist (one side at a time) helps in toning the sides, the upper body, as well as the abdominal muscles.

Precautions

Do not attempt if you are menstruating or have headache or insomnia.

Video Link

To know more about the asana, click here: Ardha Matsyendrasana

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D. For The Midriff (Approx. 5-7 minutes)

9. Naukasana

Naukasana - Yoga for Weight Loss Pinit

Image: Shutterstock

Also Known As – Boat Pose

How It Works

Think of a see-saw or a boat when you think of this asana. It works in the same way, and the midriff becomes the base for balancing the body. If you have trouble losing that stubborn belly fat, here is something that will give you visible results. With a little practice, you are well on your way to achieve toned abs.

Precautions

Do not do this asana if you are suffering from insomnia, hernia or spinal injuries.

Video Link

To know more about the asana, click here: Naukasana

10. Matsyasana

Matsyasana - Yoga for Weight Loss Pinit

Image: Shutterstock

Also Known As – Fish Pose

How It Works

It is all about stretching your lower body (and organs) like the thighs, intestines, hips, and abdominal muscles. All asanas that involve twisting and pulling help in burning the extra fat that gets deposited in the most prominent places like the tummy and thighs.

Precautions

It is best to avoid this asana if you suffer from blood pressure, hernia or migraine, or if you are menstruating.

Video Link

To know more about the asana, click here: Matsyasana

11. Anantasana

Anantasana - Yoga for Weight Loss Pinit

Image: Shutterstock

Also Known As – Vishnu’s Couch Pose

How It Works

This pose tones and firms the abdominal muscles. The focus shifts to both the sides of the body while you stretch. This asana works on melting your love handles and improves blood circulation and digestion.

Precautions

If you experience a discomfort or stiffness in the neck or hips, consult your doctor before doing this asana.

Video Link

To know more about the asana, click here: Anantasana

12. Bhujangasana

Bhujangasana - Yoga for Weight Loss Pinit

Image: Shutterstock

Also Known As – Cobra Pose

How It Works

A pivotal pose in the Surya Namaskar, this is an elegant asana that works on your upper body. It gives the abdominal muscles a rooted stretch and acts as a catalyst for burning unwanted belly fat.

Precautions

Do not attempt this asana if you are pregnant or suffer from a hernia.

Video Link

To know more about the asana, click here: Bhujangasana

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E. For The Thighs (Approx. 6-8 minutes)

13. Baddha Konasana

Baddha-Konasana Pinit

Image: Shutterstock

Also Known As – Cobbler Pose

How It Works

The Cobbler Pose works on the inner and outer thighs. An interesting variation of this pose is to flutter the legs like a butterfly – a reason why it is also called the Butterfly Pose. It is easy, straightforward, and relaxes your lower body.

Precautions

Avoid doing this if you are menstruating or have knee injuries.

Video Link

To know more about the asana, click here: Baddha Konasana

14. Malasana

Malasana Pinit

Image: Shutterstock

Also Known As – Garland Pose

How It Works

A posture that counters the effects of sitting all day and accumulating fat in the lower part of the body. It stretches the thighs, groin, and hip muscles. It improves flexibility and tones the inner/outer thigh region.

Precautions

Avoid this asana if you suffer from knee or hip pain.

Video Link

To know more about the asana, click here: Malasana

15. Anjaneyasana

Anjaneyasana1 Pinit

Image: Shutterstock

Also Known As – Crescent Pose

How It Works

This pose is all about the lunge – it stretches the legs, hamstrings, and thighs, thereby helping in toning the muscles from the hips to the ankles. It releases tension and gives you great flexibility.

Precautions

Do not attempt this if you have high blood pressure or knee pains/injuries. There are a few variations for people with neck or shoulder pains.

Video Link

To know more about the asana, click here: Anjaneyasana

16. Ardha Bhekasana

Ardha-Bhekasana Pinit

Image: Shutterstock

Also Known As – Half Frog Pose

How It Works

The Half Frog Pose is one of the most challenging poses, but it gives you remarkable results. It stretches and strengthens the hips, quadriceps, and the hamstring muscles. You will feel energized as it stimulates blood circulation.

Precautions

It is best to avoid this asana if you have neck, shoulder or lower back pain.

Video Link

Back To TOC

F. For The Calf Muscles/Hamstrings (Approx 5 – 7 mins)

17. Padangusthasana

Padangusthasana Pinit

Image: Shutterstock

Also Known As – Big Toe Pose

How It Works

A pose that fully stretches the hamstrings and tones the calf muscles. It strengthens your thighs, legs, and back while stimulating the functioning of the kidneys and liver.

Precautions

It is one of the most basic poses and can be done by anyone. However, for beginners, it might take a while before they can fully bend and stretch.

Video Link

To know more about the asana, click here: Padangusthasana

18. Parsvottanasana

Parsvottanasana Pinit

Image: Shutterstock

Also Known As – Pyramid Pose

How It Works

It is also called the Intense Side Stretch Pose as it involves deep stretching of both the sides of the body. It strengthens the quads, calf muscles, and hamstrings as you extend into the final posture. An easy way to tone and strengthen your legs.

Precautions

This pose is not advisable for pregnant women and anyone with hamstring issues.

Video Link

To know more about the asana, click here: Parsvottanasana

19. Virabhadrasana 2

Virabhadrasana-2 Pinit

Image: Shutterstock

Also Known As – Warrior 2 Pose

How It Works

The Warrior 2 Pose is a revitalizing pose that helps you build stamina while stretching all the muscles below your hips. It is the second level of the Warrior Pose that comes with a lot of benefits apart from just toning and strengthening your legs. It relieves sciatica like magic.

Precautions

Avoid this asana if you have chronic knee pain, arthritis, high blood pressure or diarrhea.

Video Link

To know more about the asana, click here: Veerabhadrasana

20. Upavistha Konasana

Upavistha-Konasana Pinit

Image: Shutterstock

Also Known As – Wide Angle Seated Bend Pose

How It Works

Think of it like doing a ‘split’ while dancing, except this is seated. The deep stretch releases the tension in your torso and hip muscles and tones the hips.

Precautions

This is an advanced pose that does not have any potential risks. However, use a soft cushion or blanket under your torso if you have lower back pain.

Video Link

To know more about the asana, click here: Upavistha Konasana

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G. For The Hips (Approx. 5-6 minutes)

21. Garudasana

Garudasana Pinit

Image: Shutterstock

Also Known As – Eagle Pose

How It Works

The Eagle Pose is a convoluted pose that engages your thighs, legs, and arms while pushing the torso outside the body. The balancing act helps you find stability and, in the process, strengthens your core and hip muscles.

Precautions

Avoid this asana if you have knee, shoulder or ankle pain. Also, consult your doctor if you are pregnant.

Video Link

To know more about the asana, click here: Garudasana

22. Ananda Balasana

Ananda-Balasana Pinit

Image: Shutterstock

Also Known As – Happy Baby Pose

How It Works

This is one of the best yoga poses for weight loss as it stretches the entire lower portion of your body. The focus is on the hip bone as it goes perpendicular to the floor. The inner thighs, groin, and hamstrings are also toned and strengthened in the process.

Precautions

Avoid this if you’re pregnant or menstruating.

Video Link

To know more about the asana, click here: Ananda Balasana

23. Rajakapotasana

Rajakapotasana Pinit

Image: Shutterstock

Also Known As – Pigeon Pose

How It Works

The intense stretch of the legs, spine, and chest strengthens the hip muscles. In this asana, the entire body is in the front, and the hip is the only organ that pops out at the back of your body. Hence, it thoroughly works on your hip muscles.

Precautions

Even though this asana is profound and compelling, it is best to do it under the supervision of a certified instructor, especially if you have tight thighs or hips.

Video Link

To know more about the asana, click here: Raja Kapotasana

24. Supta Baddha Konasana

Supta-Baddha-Konasana Pinit

Image: iStock

Also Known As – Reclined Bound Angle Pose

How It Works

This asana is a hip opener and also works on the inner thighs. The balancing act of keeping the legs folded while sticking the toes together stimulates the toning of the hip muscles. It is a very relaxing asana and releases tension in the hip and thigh muscles.

Precautions

Refrain from doing this asana if you suffer from lower back pain, or knee or groin injuries.

Video Link

To know more about the asana, click here: Supta Baddha Konasana

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Have you ever considered yoga for weight loss? Yoga is not a religion; it’s a lifestyle you are going to adopt. For life. It improves your mental and physical immunity, remarkably changing the way you lead your life. So, good luck, as you embark on your yoga journey! Do let us know how these asanas worked for you by commenting below.

24 yoga asanas for losing weight quickly and easily Pinit

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  • Nisha

    thank you so much for sharing these poses.

  • soujanya

    thank u so much….

  • Nikitha

    Great asanas …….very helpful..thank you

  • Sneha

    What is the maximum time to see the results of yoga with regular practice and good diet?

  • Tapan Singha.

    Awesome and very helpful to others.

  • kiran

    its too good….all d postures

  • http://none nirmala pandey

    thanks a lot i am already doing few asana,now i will also include others in my daily routine

  • Sangeetha

    I just love this site.

    Stylecraze is awesome and very usefull !!!
    I would love to spend my day in stylecraze.

    • http://www.stylecraze.com/members/richag/ Richa

      Thank you so much sangeetha! The readers like you, makes us what we are today! Cheers!!

  • Rajendra

    Yes, really these poses are great. According to eyogaguru regular practice of these asana and proper diet helps to lose weight and belly both. Thanks for this information.

  • akansha

    surya namaskar is the best asana for reducing weight

  • PD

    Wonderful resource…. Great efforts…. Congratulations & Thanks for spending your time and energy …. sure it will help many !!!!

  • Nishar

    pachimothasana picture is stunning…..no words…

  • Jay Ren

    Since it’s so cold out, I haven’t been able to go climbing. I think that yoga might be good for me, just until I can get back on the mountain.

  • m.sowndarya

    the way you posted the asanas and benifits cauion is excellent…..