24 Best Yoga Poses To Lose Weight Quickly And Easily

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 (Approx. 2 minutes)

1. Simhasana

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.

To know more about the asana, click here: Simhasana

2. Jalandhara Bandha

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 pressureor heart disease.

B. For The Arms (Approx. 5-6 minutes)

3. Adho Mukha Svanasana

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.

4. Chaturanga Dandasana

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.

5. Ardha Pincha Mayurasana

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.

6. Urdhva Mukha Svanasana

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.

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

7. Bharadvajasana

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.

8. Ardha Matsyendrasana

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.

9. Naukasana

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.

10. Matsyasana

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.

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May 29, 2019 by Pratima Ati

24 Best Yoga Poses To Lose Weight Quickly And Easily

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

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

To know more about the asana, click here: Simhasana

2. Jalandhara Bandha

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 pressureor heart disease.

Video Link

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

Back To TOC

B. For The Arms (Approx. 5-6 minutes)

3. Adho Mukha Svanasana

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

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

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

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 Ling

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

Back To TOC

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

7. Bharadvajasana

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

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

Back To TOC

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

9. Naukasana

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 Ling

To know more about the asana, click here: Naukasana

10. Matsyasana

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

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.

 

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