11 Best Yoga Poses for Weight Loss at Home

Updated on & Medically Reviewed by Dr Lalitha
Yoga Poses for Weight Loss at Home

Yes, yoga can be a valuable component of a weight loss program when combined with a healthy diet and regular physical activity. While yoga may not burn calories at the same rate as high-intensity cardiovascular exercises like running or aerobics, it offers several benefits that can support weight loss and overall well-being.

How Yoga can Help with Weight Loss?

1. Increased Awareness:

Yoga promotes mindfulness and body awareness. Practicing yoga can help you become more in tune with your body's signals of hunger and fullness, making it easier to make healthier food choices and avoid overeating.

2. Stress Reduction:

Stress and emotional eating can contribute to weight gain. Yoga, with its focus on relaxation, deep breathing, and stress reduction, can help you manage stress more effectively and reduce the likelihood of turning to food for comfort.

[ Read: How Stress Affects Blood Sugar Levels in Diabetics? ]

3. Improved Metabolism:

Certain yoga poses and sequences can stimulate the thyroid gland, which plays a role in regulating metabolism. An improved metabolism can help your body burn calories more efficiently.

4. Enhanced Muscle Tone:

Many yoga poses engage and strengthen various muscle groups. Over time, this can lead to improved muscle tone, which can increase your overall calorie expenditure, even at rest.

5. Increased Physical Activity:

While yoga is not a high-intensity workout, it can still contribute to physical activity levels. For some individuals, especially those who are new to exercise or have physical limitations, yoga can serve as a gentle and sustainable way to increase physical activity.

6. Mindful Eating:

Yoga encourages mindful eating, which means paying full attention to the taste, smell, and texture of your food. This can lead to a more satisfying and mindful eating experience, reducing the likelihood of overeating or making unhealthy food choices.

Tips While Considering Yoga for Weight Loss:

1. Choose Appropriate Styles:

While all forms of yoga offer benefits, some styles may be more physically intense than others. Vinyasa, power, and hot yoga styles can provide a more rigorous workout. However, even gentler styles like Hatha and Yin yoga can be effective when practiced consistently.

2. Practice Regularly:

Consistency is key. Aim to practice yoga regularly, ideally several times a week, to experience its benefits.

3. Combine with Other Exercises:

To achieve effective weight loss, it's beneficial to complement your yoga practice with cardiovascular exercises and strength training. This well-rounded approach can help you burn calories, build muscle, and improve overall fitness.

4. Consult a Professional:

If you're new to yoga or have specific health concerns, consider taking classes with a qualified yoga instructor who can provide guidance and ensure your safety.
Focus on Nutrition: Remember that diet plays a significant role in weight loss. Pair your yoga practice with a balanced and calorie-conscious eating plan for the best results.

Yoga can be a valuable tool in your weight loss journey, not only for its physical benefits but also for its positive impact on mental and emotional well-being. It can help you develop a healthier relationship with your body and food, which is essential for sustainable weight loss.

Best Yoga Asanas for Weight Loss:

While yoga is not typically as intense as high-impact cardio exercises for weight loss, it can help support your weight loss journey by increasing mindfulness, building muscle, improving flexibility, and reducing stress.

Here are some yoga poses (asanas) and sequences that can be beneficial:

1. Sun Salutations (Surya Namaskar):


Sun Salutations are a series of poses that flow together and can serve as a great warm-up or full-body workout. They include several asanas like Plank, Downward-Facing Dog, Upward-Facing Dog, and Forward Bend. Repeating these sequences can help increase your heart rate and burn calories.

2. Warrior Poses (Virabhadrasana I, II, and III):

Warrior Poses (Virabhadrasana I, II, and III)

These poses work on strengthening the legs, core, and upper body while improving balance and stamina. They also engage large muscle groups, which can contribute to calorie burning.

3. Chair Pose (Utkatasana):

Chair Pose (Utkatasana)

Chair Pose works the muscles of the legs and lower back, helping to build strength in the lower body and increase overall metabolic rate.

[ Read: Get Active and Manage Diabetes with These 4 Simple Chair Exercises! ]

4. Twists (Ardha Matsyendrasana and Bharadvajasana):


Ardha Matsyendrasana and Bharadvajasana


Twisting poses stimulate digestion and can help with detoxification. They also engage the oblique muscles.

5. Boat Pose (Navasana):

Boat Pose (Navasana)

This core-strengthening pose targets the abdominal muscles and can help with toning and strengthening the core area.

6. Bridge Pose (Setu Bandha Sarvangasana):


Bridge Pose strengthens the lower back, glutes, and hamstrings. It can help improve posture and support the spine.

7. Cobra Pose (Bhujangasana):

Cobra Pose (Bhujangasana)

Cobra Pose works on the muscles of the back and can help alleviate discomfort associated with poor posture. It also strengthens the core.

8. Camel Pose (Ustrasana):

Camel Pose (Ustrasana)

Camel Pose stretches the front of the body and can be energizing. It can help improve posture and stimulate digestion.

9. Plank Pose:

Plank Pose

Plank is an excellent pose for building overall body strength, including the core, arms, and legs. Holding the plank position engages multiple muscle groups and burns calories.

10. High Lunge Pose (Utthita Ashwa Sanchalanasana):

High Lunge Pose (Utthita Ashwa Sanchalanasana)

High Lunge engages the legs, hips, and core muscles. It's a dynamic pose that can be included in flow sequences to increase intensity.

11. Child's Pose (Balasana):


This resting pose can help you relax and reduce stress, which is beneficial for weight management by preventing emotional eating.

[ Read: How to Eat Pumpkin Seeds for Weight Loss? ]

Remember that the key to using yoga for weight loss is consistency. Regular practice, combined with a balanced diet and other forms of physical activity, can contribute to your overall weight loss goals. Additionally, yoga is not just about physical postures; it also emphasizes mindfulness, which can help you make healthier choices and develop a positive relationship with your body and food. It's advisable to practice yoga under the guidance of a qualified instructor, especially if you're new to yoga or have specific health concerns. Always keep in mind that weight loss has to be holistic with dietary changes and physical activity. There is no ‘Magic Pill’ and weight loss doesn’t happen in a day.


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Disclaimer: The information provided on this page is not a substitute for professional medical advice, diagnosis, or treatment. If you have any questions or concerns about your health, please talk to a healthcare professional.

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