Yoga asanas for weight loss: benefits and features of implementation

yoga in the gym for weight loss

Steady and safe weight loss is a series of steps. This includes correction of the regime and diet, as well as regular and systematic physical activities.

Most often, physical activity combines cardio and strength training, because aerobic exercise helps to break down fat cells, while strength exercise strengthens muscles, making the body look fit.

On the other hand, yoga classes, although they were not originally intended to reduce excess weight, but as an additional physical activity can be quite effective in the fight against excess weight.

Benefits of yoga for body and weight loss

yoga classes for weight loss

When starting yoga for weight loss, you should understand that you should not expect quick results - and this is the biggest and only drawback of yoga. But with long-term and systematic work in this direction of fitness, yoga becomes perhaps the safest way to lose weight steadily and safely. In addition, it helps to maintain weight loss results after successful completion of an intensive fitness program and prevents future weight gain.

This is because regular practice of yoga poses has such a positive effect on the human body:

  • the work of all systems and organs improves;
  • metabolic processes are accelerated;
  • stimulated weight loss;
  • stress resistance increases and the psycho-emotional state normalizes.

You should start practicing yoga by learning the simplest asanas and gradually, as you gain experience, move on to more complex yoga poses.

Yoga breathing practice for weight loss

Kapalabhati is one of the simplest yoga exercises. It is based on the correct breathing technique and effectively activates weight loss. Kapalabhati is performed in the following manner:

  • stand straight with your feet shoulder-width apart;
  • take a deep breath and pull in your stomach at the same time;
  • hold your breath and fix the body position for 2-3 seconds;
  • exhale calmly and repeat this exercise, stimulating weight loss, at least 50 times.

While performing kapalabhati, one should ensure that the body except the abdomen remains motionless. Gradually, the number of repetitions of this simple yoga pose should be increased to 100 times.

Yoga poses for promoting weight loss

yoga poses for weight loss

To lose weight safely, the following yoga poses should be performed regularly:


Stand straight, spread your legs comfortably, inhale, raise your hands above your head, and, exhaling, stretch your whole body well up without lifting your heels from the floor. Then you should bend your body down and support your palms on the floor, placing them parallel to your feet. If the stretch does not allow you to reach the floor, then you can grab the legs with your hands and stretch in this way. As you exhale, you need to straighten and lower your arms. Uttanasana improves the functioning of the gastrointestinal tract and helps achieve effective weight loss in the abdomen.

Virabhadrasana II

Standing straight, jump up and spread your legs wide, stretch your straight arms to the sides, pointing your palms down. Turn one leg to the side and transfer your body weight to it, bending the knee at a right angle. Turn the other foot toward the bent knee. Thus, both legs should be in the same line. Turn your head towards the bent lower limb and hold this position for 60 seconds. Repeat the entire sequence of operations, turning to the other side. This exercise helps to get rid of fat deposits on the sides and strengthens the muscles of the back and limbs.


Lie on your side with one leg crossed over the other. Raise your body by supporting the palm of your outstretched hand and the side of your foot. Raise the arm that was on top vertically up. It takes 30-60 seconds to hold this position, tensing and retracting the abdomen. Then you should roll over to the other side and repeat this exercise for weight loss.


Stand straight, place your feet shoulder-width apart. As you inhale, raise your upper limbs above your head and join your palms together. As you exhale, lower your pelvis and squat down to a level where your hips are parallel to the floor. You should squat for half a minute, without taking your heels off the floor. This asana should be repeated 5-6 times for slimming the hips and stomach.


Lie on your stomach on the floor, stretch your upper and lower limbs back, press your hands to your hips, bend your legs together. As you exhale, simultaneously raise your upper body and legs to the maximum possible height. Over time, as the muscles are strengthened by performing this asana, only the stomach will touch the surface of the floor. Shalabhasana strengthens the spine, develops back and limb muscles and helps reduce excess weight.

Paripurna Navasana

Sit on the floor, keeping your back straight, bend your lower limbs and rest your feet on the floor. After a sharp breath, tilt your body back about 60 degrees, keeping your back straight. As you exhale, lift your feet off the floor, straighten your knees and raise your lower limbs to the level of your face, and stretch your upper limbs towards your knees. This position should be held for half a minute. Paripurna Navasana helps to lose weight in the stomach, strengthens the muscles of the press and improves the functioning of the digestive tract.

Chaturanga Dandasana

Lying on your stomach, place your palms on the floor at chest level, spread your legs shoulder width apart. Exhaling, resting on your hands and toes, raise your body so that it is parallel to the surface of the floor and hold this position for as long as possible. This asana strengthens the muscles of the whole body and forms a correct posture.


Keeping the initial position, as in the previous yoga pose - lying on the stomach with the emphasis on the palms at the level of the chest - while inhaling, raise the upper body, resting on straight upper limbs, and while exhaling, try to bend. back as low as possible. This exercise strengthens the deep muscles of the back and helps to lose weight in this part of the body.

Adho Mukha Svanasana

While standing, the emphasis is on the hands and knees, while exhaling, bend the lower limbs and stretch the tailbone up, stretching the spine, without lifting the hands and feet from the floor. This position should be held for 30 seconds.


Lie on your back, it is convenient to spread the lower and upper limbs, turn your palms up, close your eyes and rest for 15 minutes. This yoga pose is recommended to end the class.