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9 Yoga Asanas Poses to Assist You Lose Weight Quick


A five-thousand-year-old transcription by the Indus valley civilization on fragile palm leaves has paved the best way to an progressive weight reduction remedy. Yoga was talked about within the Indian assortment of Vedic Sanskrit hymns, the Rigveda.

Researchers have traced yoga to over a thousand years in the past, and its wealthy historical past is split into intervals of innovation, apply, and growth.

Yoga was refined and developed by the Rishis and Brahmans who documented their coaching within the Upanishads. This apply was later developed over a number of years to what now’s practiced as Yoga.

The self-discipline has 5 primary rules:

  • Train
  • Food regimen
  • Respiration
  • Leisure
  • Meditation

Desk of Contents

Is Yoga Poses Good for Weight Loss?

The event of yoga has benefited many individuals in shedding weight in a wholesome manner. Yoga for weight reduction is a debatable subject. Many individuals consider that Yoga alone doesn’t promote weight reduction.

Yoga, when mixed with wholesome consuming, has confirmed helpful because it helps to drop extra pounds together with retaining your thoughts and physique wholesome.

Yoga will increase your mindfulness and the way you relate to your physique. You’ll begin looking for out meals that’s wholesome as an alternative of binging on meals that may improve your fats accumulation.

Reducing weight has two necessary points, wholesome consuming, and train. Yoga poses for weight reduction demand these points.

Yoga isn’t just about a couple of poses that strengthen you. It has extra advantages to supply, reminiscent of:

  • Elevated flexibility
  • Improved respiration
  • Improved power and vitality
  • Balanced metabolism
  • Improved athletic well being
  • Elevated muscle tone
  • Improved cardio well being
  • Weight discount
  • Stress administration

Stress can have a devastating impact in your physique and thoughts. It will possibly reveal itself within the type of ache, nervousness, insomnia, and the shortcoming to pay attention. Most occasions, stress is the principle reason behind weight acquire. Yoga might help you address stress.

Bodily advantages of Yoga, mixed with stress administration, assist an individual to drop extra pounds and preserve good bodily and psychological well being.

Yoga Asanas Poses for Weight Loss

Yoga doesn’t all the time lead to weight reduction instantly as these poses are easy. These Yoga poses focus totally on constructing physique flexibility, enhancing focus, and constructing your muscle tone. As soon as your physique will get used to those asanas, you’ll start to apply Yoga asanas for weight reduction.

A few of the Yoga asanas and yoga ideas for weight reduction are as given under.

1. Chaturanga Dandasana – Plank Pose

Chaturanga dandasana is one of the best ways to strengthen your core. So simple as it appears, its advantages are immense.

It’s only if you end up within the pose that you just begin to really feel its depth in your belly muscle tissues.

2. Virabhadrasana – Warrior Pose

Firming your thighs and shoulders, in addition to enhancing your focus has change into extra accessible and fascinating with the Warrior II pose. The extra you maintain that pose, the higher the outcomes you acquire. With only a few minutes of Virabhadrasana, you’re going to get tighter quads.

Virabhadrasana for weight loss

Warrior III pose is made to enhance your steadiness together with firming your again finish, legs, and arms. It additionally helps to tone your tummy and offer you a flat stomach in the event you contract your belly muscle tissues when you maintain the place.

3. Trikonasana – Triangle pose

The trikonasana helps to enhance digestion in addition to scale back the fats deposited within the stomach & waist. It stimulates and improves blood circulation in your complete physique. The lateral movement of this asana helps you burn extra fats from the waist and construct extra muscle tissues within the thighs and hamstrings.

Although this pose doesn’t make your muscle tissues shake as others do, it does provide the profit that different asanas do. It additionally improves steadiness & focus.


4. Adho Mukha Svanasana – Downward Canine pose

Adho Mukha Svanasana tones your complete physique with a little bit additional consideration to particular muscle tissues.

It helps to strengthen your arms, thighs, hamstring and again. Holding this pose and concentrating in your respiration engages your muscle tissues and tones them, in addition to improves your focus and blood circulation.

Adho Mukha Svanasana helps with weight loss

5. Sarvangasana – Shoulder Stand Pose

Sarvangasana comes with a number of advantages, from rising your power to enhancing digestion. However it’s identified for enhancing metabolism and balancing thyroid ranges.


Sarvangasana or the shoulder stand strengthens the higher physique, belly muscle tissues, and legs, improves the respiratory system, and improves sleep.

6. Sethu Bandha Sarvangasana – Bridge pose

Yet one more asana with a number of advantages is the Sethu Bandha Sarvangasana or Bridge pose. It’s wonderful for glutes, thyroid in addition to weight reduction.

Sethu Bandha Sarvangasana

The Bridge pose improves muscle tone, digestion, regulates hormones, and improves thyroid ranges. It additionally strengthens your again muscle tissues and reduces again ache.

7. Parivrtta Utkatasana – Twisted Chair pose

The Parivrtta Utkatasana can be referred to as the Yoga’s model of the squat. However you could know that it is a bit more intense and tones the belly muscle tissues, works the quads and glutes.

The asana additionally improves the lymph system and the digestive system. It’s a good way to drop extra pounds.

Parivrtta Utkatasana

8. Dhanurasana – Bow Pose

Are you in search of one of the best ways to lose that stomach fats? Dhanurasana helps therapeutic massage the belly organs, improves digestion, and strengthens the thighs, chest, and again. It stretches your complete physique, strengthens and tones your muscle tissues with improved blood circulation.

Dhanurasana helps one lose weight

9. Surya Namaskara – Solar Salutation Pose

The Surya Namaskara or Solar Salutation does greater than heat up the muscle tissues and get the blood flowing. It stretches and tones many of the main muscle tissues, trims the waist, tones the arms, stimulates the digestive system, and balances the metabolism.

Surya Namaskar is an entire package deal of excellent well being and one of the best ways to drop extra pounds.

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Energy Yoga Poses for Weight Loss

There’s all the time a debate about whether or not yoga is good for weight reduction. Yoga tones your physique and helps you lose that additional fats. However the story is totally different for Energy Yoga. It’s a vigorous type of yoga that rejuvenates your thoughts and physique.

It’s extra like a cardiovascular exercise. Energy Yoga helps promote weight reduction and preserve a wholesome physique and a stress-free life. It additionally enhances stamina, flexibility, and psychological focus.

Energy Yoga is a contemporary type of Yoga that has its roots in Ashtanga Yoga. The asanas construct inside warmth and improve your stamina, making you robust, versatile, and freed from stress. It’s a strength-building type of train that gives a exercise to your complete physique.

Energy Yoga poses offers you the advantage of Yoga and extra, together with:

  • Helps burn energy, a little bit greater than yoga for inexperienced persons
  • It boosts your metabolism
  • It boosts your normal well-being
  • Helpful to construct power, stamina, flexibility, and tone your physique.
  • It helps improve your focus
  • It helps you loosen up as stress and stress are significantly decreased.
Power yoga for weight loss

Probably the most dependable type of Energy Yoga begins with Surya Namaskara or Solar Salutation. You may carry out the Surya Namaskara as a warm-up earlier than you begin your Energy Yoga exercise session, or Surya Namaskara in itself could be accomplished as Energy Yoga.

Surya Namaskara has immense advantages because it concentrates on all of the core muscle tissues of your physique.

The perfect Energy Yoga poses for weight reduction embody the next:

  • Pawanmuktasana or the Wind releasing pose allow you to drop these additional fats from the abdomen and the abdomen area.
  • Trikonasana or the Intense facet stretch pose helps to scale back the fats from the edges. It raises your heartbeat and burns energy.
  • Dhanurasana or the Bow pose helps you drop the surplus fats from the legs and arms. It is extremely useful to tone your physique.
  • Garudasana or the Eagle pose is an ideal weight reduction alternative for many who need thinner thighs, legs, arms, and fingers.
  • Eka Pada Adho Mukha Svanasana or One-legged downward dealing with dog- when mixed with respiration, helps you tone your arms, fingers, legs, thighs, and your belly muscle tissues.
  • Bhujangasana or the Cobra pose is a superb alternative if you wish to solidify your buttocks and to tone your belly muscle tissues.
  • Navasana or the boat pose is the best Energy Yoga pose for weight reduction. It concentrates all the main muscle tissues of your physique.
  • Savasana or Corpse pose is a very powerful pose to finish your Energy Yoga exercise session. Savasana helps your muscle tissues loosen up and prevents muscle harm.

There are a number of different Energy Yoga asanas which might be crucial for weight reduction such because the Uttanpadasana or the Raised toes pose, Veerbhadrasana, the warrior pose, Ardha Chandrasana or the Half-moon pose, Paschimottasana or the Seated ahead bend amongst others. Energy Yoga is taken into account an acceptable intervention for weight reduction and to stop weight problems.


Yoga, an Indian type of thoughts and physique rejuvenation, has important advantages for all, from people who find themselves overweight and wish to shed weight to individuals who wish to loosen up.

It’s an age-old therapy for a well-toned and wholesome physique and a stress-free thoughts. Yoga not solely aids in weight reduction but in addition promotes a balanced bodily and psychological wellbeing.

Continuously Requested Questions (FAQs)

Q. How a lot weight are you able to lose by doing Yoga?

The quantity of weight one loses by doing Yoga varies from person-to-person and will depend on their various elements together with their flexibility.

Q. Are you able to lose stomach fats with yoga?

Sure, you’ll be able to lose stomach fats with the assistance of yoga. Fundamental stretches and totally different asanas (like Surya Namaskar) might help you lose stomach fats. That stated, it isn’t really helpful that you just goal for spot discount in any case.

Q. What is healthier for weight reduction – yoga or health club?

Each yoga and health have their very own benefits. Yoga entails extra stretching and rest, whereas health offers with the contraction of muscle tissues. There isn’t any manner of claiming one works higher than the opposite for weight reduction. It will depend on every particular person’s personal physique sort and their selections.

Q. Is energy yoga efficient for weight reduction?

Sure, it’s efficient for weight reduction. Nonetheless, Hatha yoga is really helpful since it’s higher in the long run. Folks with medical circumstances shouldn’t choose doing energy yoga, except below supervision

Q. Are you able to drop extra pounds by doing yoga?

A. Sure, there are a number of intense asanas that can allow you to drop extra pounds. Plank Pose, Warrior Pose and Downward canine pose are some which might be very efficient. 

Q. Will 20 minutes of yoga assist drop extra pounds? 

A. Sure, a 20-minute yoga session will allow you to drop extra pounds. For greatest outcomes, embody a calorie deficit weight loss plan in your day by day routine. 

Q. What’s the greatest time for yoga?

A. Yoga is a exercise that may be practised any time of the day. Folks do it within the morning to start the day with power and even within the night to loosen up one’s thoughts and physique. 

Q. What number of energy do yoga burn in half-hour?

A. Calorie burning in Yoga will depend on the way you carry out the postures & for the way lengthy you maintain them. Normally, it’s urged to not concentrate on calorie burn in yoga as it really works in a extra holistic manner. Nonetheless, if tracked, an influence yoga session of 30 minutes can burn approx. 100-115 energy. 

Q. Is 25 minutes of yoga a day sufficient?

A. Sure, a 25-day yoga session is nice for enhancing and energizing your physique and thoughts. An intense 25 min yoga session may also allow you to drop extra pounds. 

Q. Is yoga higher than the health club?

A. Although each are equally efficient, Yoga and Health club are fairly totally different in nature. Yoga is strengthening your physique and thoughts concurrently. The health club is extra about together with bodily train in your way of life. Additionally, it’s about desire. 

Q. How can I drop extra pounds in yoga in 10 days?

A. Weight reduction is a gradual course of. Although it differs from individual to individual, one can presumably see inch loss inside 10 days. Surya Namaskar, Pranayama, Bridge asanas might help to tone the physique and allow you to shed some weight if carried out often.   

Q. Which yoga is greatest for weight reduction in 7 days?

A. Targeted respiration, Pranayama, Surya Namaskars and numerous Asanas when accomplished often for 7 days with good alignment might help see the distinction in thoughts & physique. 

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