Yoga asanas for weight loss: benefits and features of implementation

yoga in the gym for weight loss

Stable and safe weight loss is a series of activities. This includes correction of fashion and diet, as well as regular and systematic physical activity.

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

While yoga classes, although initially not intended to lose excess weight, but in addition to physical activity can be quite effective in the process of fighting overweight.

The benefits of yoga for the body and weight loss

yoga class for weight loss

When starting to practice yoga for the purpose of losing weight, you need to understand that you shouldn't expect quick results - and this is yoga's biggest and only drawback. However, subject to this long-term and systematic work in the direction of fitness, yoga may be the most reliable way for stable and safe weight loss. In addition, it helps maintain weight loss results after successful completion of an intensive fitness program and prevents future weight gain.

This happens because the regular performance of yoga poses has a positive effect on the human body:

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

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

Yoga Breathing Exercises for Weight Loss

Kapalabhati is one of the simplest yoga practices. It is based on proper breathing technique and effectively activates weight loss. Kapalabhati is done this way:

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

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

Yoga Poses to Promote Weight Loss

yoga poses for weight loss

For safe weight loss, you should regularly perform the following yoga poses:


Stand straight, spread your legs comfortably, while inhaling, raise your hands above your head and, while exhaling, stretch your whole body well, without lifting your heels off the floor. Then you need to tilt your body down and place your palms on the floor, placing them parallel to your feet. If the stretch doesn't allow you to reach the floor, then you can grab your feet 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 digestive tract and helps achieve effective weight loss in the stomach.

Virabhadrasana II

Stand up straight, jump and spread your legs wide, stretch your arms straight out to the sides, point your palms down. Turn one leg out to the side and transfer your weight to it, bending your knee at a right angle. Rotate the other leg toward the bent knee. Thus, both feet should be on the same line. Turn your head toward your bent lower leg and hold this position for 60 seconds. Repeat the entire sequence of actions, switching to the other side. This exercise helps to get rid of side fat deposits and strengthens the muscles of the back and limbs.


Lie on your side with one leg crossed over the other. Lift the body, leaning on the outstretched palms and sides of the feet. Raise the hand that is above vertically up. It takes 30-60 seconds to hold this position, pushing and pulling the stomach. Then you need to roll over to the other side and repeat this exercise to lose weight.


Stand straight, place your feet apart at the same distance as your shoulder width apart. As you inhale, raise your upper limbs above your head and join your palms together. Exhaling, lower your pelvis and squat down to a level where your hips are parallel to the floor. You should squat for half a minute, lest you let your heels off the floor. This asana for slimming the hips and abdomen should be repeated 5-6 times.


Lie on your stomach on the floor, stretch your upper and lower limbs back, press your palms to your hips, bring your legs together. Exhale, simultaneously raise your upper body and legs as high as possible. Over time, as the muscles are strengthened, when performing this asana, only the stomach will touch the floor surface. Shalabhasana strengthens the spine, develops the muscles of the back and limbs and helps reduce excess weight.

Plenary Navasana

Sit on the floor, keep your back straight, bend your lower legs and rest your feet on the floor. After taking a sharp breath, tilt your body back about 60 degrees, keeping your back straight. Exhale, tear your legs off the floor, straighten your knees and raise your lower leg to face level, and stretch your upper leg toward your knee. This position should be fixed 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

Lie on your stomach, place your palms on the floor at chest level, spread your legs shoulder-width apart. On exhaling, leaning on your palms and toes, raise your body so that it is parallel to the floor, and hold this position for the maximum period of time possible. This asana strengthens the muscles of the whole body and establishes correct posture.


Maintaining the starting position, as in the previous yoga pose - lying on your stomach with emphasis on your palms at chest level - while inhaling, raise your upper body, leaning on a straight upper leg, and, exhaling, try to bend back as low as possible. This exercise strengthens the muscles of the inner back and helps lose weight in this part of the body.

Adho Mukha Svanasana

Standing with an emphasis on the palms and knees, while exhaling, bend the lower legs and stretch the tailbone up, stretching the spine, without lifting the palms and feet off the floor. This position should be held for 30 seconds.


Lie on your back, comfortable to stretch your lower and upper limbs, point your palms up, close your eyes and relax for 15 minutes. This yoga pose is recommended to finish the class.