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10 Yoga Poses for Weight Loss

Practising yoga can help feeling better and it can be the best way to calm your mind. Yoga is also a great practice for people interested in developing muscles and for the ones in search of the best ways to drop some weight.

Even if not specifically intended for getting in shape, there are a few yoga poses for weight loss that will help you in managing your body and, most of all, lose some pounds.

Of course, all the above yoga poses for weight loss are meant to be taken as a routine and repeated on a regular basis. Not to mention, a healthy diet and healthy habits are necessary to get in shape.

If you’re like millions of people always trying thousands of diets and different workouts that never work, keep reading because we’re giving you advice on how to lose weight with yoga But first, a few information.

What Causes Weight Gain?

There are many different reasons why people gain weight. These are the most common:

  • Excessive Eating/Bad Diet
  • Stress
  • Medication
  • Depression.

Why Yoga for weight loss?

You don’t have to be overweight to feel the pressure, even a simple belly fat can be a problem. That’s why we think that yoga can be the answer to your problems. According to the The National Institute of Health (NIH), USA, “Yoga appears to be an appropriate and potentially successful intervention for weight maintenance, prevention of obesity, and risk reduction for diseases in which obesity plays a significant causal role”.

Why yoga is ideal for weight loss?

  • Yoga reduces stress;
  • Yoga brings the mind into a happier mode;
  • Yoga helps in self-regulation (check this 2016 study);
  • Yoga helps in cultivating a better body and a better mind.
Yoga is all about finding a perfect balance between body and mind so to make them work together. 

That’s why yoga for weight loss is not a myth but it actually works.

Read Also: The Most Common Yoga Poses for Beginners

10 yoga poses for weight loss

Plank and Low Plank

Helpful to strengthen your core, planks are perfect to develop abs and it’s no secret that also people not practicing yoga take the plank pose really seriously. Plank also works your glutes and hamstrings, supports posture, and improves balance. Hold your pose for at least 15-20 seconds.

Plank Pose Yoga
Low Plank Pose Yoga

Downward-Facing Dog (Adho Mukha Svanasana)

This asana strengthens your arms, back and thighs. While breathing in and out, the muscles get completely engaged and in this way you’ll get the most muscle-toning benefits with just one exercise.

Yoga pose downward-facing dog

Upward-Facing Dog Pose (Urdhva Mukha Svanasana)

Same as above, with a better result on the abs and the lower back.

Upward-Facing Dog

Shoulder Stand (Sarvangasana)

Shoulder stand is one of the most complete yoga poses for weight loss The good thing about this pose is that it works on different levels and it’s known for its power to boost metabolism and strengthen the upper body, legs and abs. A daily practice, even if not in a yoga routine, can really make the difference.


Cat and Cow Pose (Chakravakasana and Bitilasana)

This short sequence is helpful in building strength in your mindful core and in trimming belly fat. You can repeat this sequence as many times as you want, always remembering to take breaks between one sequence and another.

Cat and Cow Yoga Pose
Cat and Cow Yoga

Warrior I

Engaging your core with this asana helps in strengthening your abs and, at the same time, in toning your buttocks and arms.

Warrior I Yoga

Warrior II

Same as above, a variation needed to diversify the practice.

Warrior II Yoga

Boat Position (Navasana)

This asana is perfect for the people interested in gaining abs and at the same toning their legs. With a little and repeated practice, the belly fat will disappear and your abs will become visible.

Navasana yoga Pose

Garland Pose (Malasana)

It stretches the thighs, groin, and hip muscles. In fact, this position works by taking care of the muscles we sit on everyday, giving them a reason to rejuvenate.

Malasana yoga Pose

Eagle Pose (Garudasana)

This position works perfectly to help improving the balance and, at the same time, engages your thighs, legs, and arms while pushing the torso outside the body. This means it’s perfect to strengthen your core and hip muscles.


Read Also: 10 Effective Yoga Poses for Lower Back Pain Relief

How often should you do yoga to lose weight?

On a general note, you should practice yoga as often as possible in order to lose weight. You can alternate between classes and also combine yoga with other fitness activities. As part of your routine, avoid weighing yourself directly after a yoga class but start weighing yourself in the morning, more or less always at the same time each day, to have a consistent report on progresses.

Yoga to lose weight: wrap up

We’ve only shown you 10 yoga poses for weight loss but the reality is that when you start practising the whole practice will help you in loosing weight and shaping your body.

In fast, yoga must be considered part of a lifestyle so while always considered perfect to improve mental health, it also changes the way your body looks and, during the time, the way you lead your life.

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Yoga Poses for Weight Loss

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