The 15 Most Effective Yoga Poses for Weight Loss

The 15 Most Effective Yoga Poses for Weight Loss

If you’re like me, maybe you often talk about how things aren’t working, or how you want to lose weight. These are the 15 most effective yoga poses for weight loss, I used to try many diets and watch lots of fitness videos, hoping to lose weight. But nothing seemed to help! Then, I discovered yoga. It changed everything for me. Yoga became a part of my life, and I even lost weight because of it. I’m grateful that other methods didn’t work because they led me to yoga, which has become a wonderful way for me to live.


Yoga Poses for Weight Loss

Lion’s breath is a yoga exercise yoga poses for weight loss that helps release stress and tension by stretching your face, including your jaw and tongue. It might feel funny or silly, but it brings relaxation and reminds us not to be too serious in yoga. If you’re feeling too hot or stressed, try this breath exercise to calm down.

Pranayama is a part of yoga that involves various breathing exercises. While yoga usually focuses on stretching the body, we don’t often pay attention to the face, which is what a lion’s breath helps with.


All types of pranayama, or breathing exercises, can help reduce stress, while some can either boost your energy or calm you down. Studies show that regular pranayama practice might ease symptoms of asthma, depression, and anxiety. Doing a lion’s breath in the morning can wake you up and give you more energy.

This breathing exercise can also help singers by working their diaphragm and vocal cords during warm-ups. It might make you feel more confident and powerful.

Pranayama is a crucial part of yoga and should be included in every yoga routine. Though it’s not exactly exercise, it’s an essential aspect of yoga and shouldn’t be overlooked.


Yoga Poses for Weight Loss

The Throat Lock, known as Jalandhara Bandha, is one of three internal “locks” used during yoga poses for weight loss and breathing exercises to manage the flow of energy in the body. The other two locks are the Root Lock (Mula Bandha), which begins in the pelvis, and the Abdominal Lock (Uddiyana Bandha), located in the lower torso. Throat Lock can be practised alone or combined with the other two locks.

When all three locks are practised together, they’re called the Great Lock (Maha Bandha). Throat Lock isn’t commonly used in most yoga poses except for certain ones like Shoulderstand and Bridge, where bringing the chest toward the chin creates the Throat Lock as part of the posture. It’s more frequently practised during seated breathing exercises.


The Throat Lock is a potent stretch that targets the neck, often relieving tension built up from prolonged screen time. In yoga, it’s linked to the throat (Vishuddha) chakra, connected with better communication and self-expression when cleared. This practice is also believed to support thyroid health.

B.K.S. Iyengar, in “Light on Yoga,” highlighted it as an essential technique, especially in pranayama. However, as yoga has evolved more toward physical postures, the emphasis on Throat Lock has reduced. Even in Ashtanga yoga by Pattabhi Jois, known for its use of bandhas, the focus mainly lies on mula and uddiyana during asana practice.


Yoga Poses for Weight Loss

Downward Facing Dog (Adho Mukha Svanasana) is like the superstar of yoga poses for weight loss. It’s super important in modern yoga practices and often one of the first poses you learn. You’ll find yourself doing it a lot in yoga classes, especially in Vinyasa yoga. It helps transition between poses and can also be a moment to catch your breath. Plus, it’s part of the Sun Salutation sequence.


Downward Facing Dog is great for stretching your leg muscles and making your arms and legs stronger. It also works your belly muscles a bit. It’s like a gentle move where your head goes below your heart, which might help your spine and bring more blood to your brain. Doing it regularly in yoga might even help with long-lasting back pain.


Yoga Poses for Weight Loss

Chaturanga Dandasana is a tough yoga pose. People new to yoga often learn it without much guidance, and that might lead to shoulder problems. It’s a part of the Sun Salutation series and many yoga routines, so doing it right is crucial. Chaturanga also helps in learning other tricky arm-balancing poses.


Doing Low Plank (Chaturanga) works various muscles like wrists, arms, abs, and lower back. It helps strengthen your core, which is good for your overall posture.


Yoga Poses for Weight Loss

The Forearm Stand is a tough pose where you balance upside down. It’s a bit advanced and helps prepare you for harder backbends and balancing on your arms. Learning to kick up into this pose might take a while, especially if you’re new to inversions. But don’t worry, as you practice more, you’ll gain confidence.


The Forearm Stand pose makes your arms, shoulders, core, and back stronger. Doing it helps you balance better and reduces your fear of falling. When you’re upside down, more blood goes to your brain, which might help you feel less stressed. In yoga, inversions like this one are believed to open up the mind and improve mental skills.

People think that poses like the forearm stand can help your heart, lymphatic system, nerves, and hormones. It also might make your muscles and bones stronger, giving your spine better support.

There’s a study from Waldia, Vineeta, and others in the International Journal of Creative Research Thoughts from April 2018 that talks about the effects of yoga inversions, especially the Forearm Stand.


Yoga Poses for Weight Loss

Upward facing dog, sometimes called “up dog,” is a pose that stretches your chest and stomach muscles while making your shoulders, arms, and lower back stronger.

It’s often a part of the sun salutation series in yoga, usually following the Chaturanga pose and leading to the Downward Facing Dog. The upward dog is a transitional pose, but it’s essential not to rush through it. It’s important to take your time and do it correctly to benefit from the stretch.

If you rush or do the pose incorrectly over time, it might cause shoulder problems. To do it properly, you lift your chest and upper body while keeping your hips and legs off the ground, only using your hands, tops of your feet, and maybe shins for support. Make sure your palms are under your shoulders, engage your shoulder blades to lower your shoulders, open your chest, and look forward.


This pose is like a big stretch for your tummy, chest, and shoulders. It also makes your arms and the muscles along your spine stronger, which helps you stand up straighter.

Most of us sit a lot during the day, which can make our shoulders droop and our backs weaker. Doing this pose can help fix that by making us stand taller and keeping our bodies in the right position. It might even stop us from having back pain. And it just feels really good to stretch out your chest and shoulders!


Yoga Poses for Weight Loss

Bharadvajasana, also known as Bharadvaja’s Twist, is a seated pose that makes your spine, neck, and shoulders stronger and more flexible and is one of the yoga poses for weight loss.

To do this pose without straining your neck, it’s important not to force your head forward. You can check if your head is in the right position by placing your hand on the back of your neck. If the muscles feel tight, gently move your head back without lifting your chin. This will help relax those muscles.

To make this pose easier on your back and hips, you can sit on a folded blanket with one side under your right buttock, keeping your left buttock slightly raised off the ground.


Yoga Poses for Weight Loss

Lion’s Breath is a yoga breathing exercise that helps release stress by stretching your face, including your jaw and tongue. It might feel a bit silly, but it brings a sense of relaxation and reminds us not to be too serious about yoga. It’s also helpful to cool down if you’re feeling overheated. In yoga, while we stretch many parts of our body, we often forget about the face, and lion’s breath helps with that.


Breathing exercises, known as pranayamas, are great for stress relief and can energize or calm your body. Studies show that practising pranayama regularly might help ease symptoms of asthma, depression, and anxiety. Doing a lion’s breath in the morning can warm you up and boost your energy.

This type of breathing can also strengthen your diaphragm and vocal cords, which is perfect for singers when warming up. It might make you feel more confident and empowered.

Pranayama is a key part of yoga and should be included in every yoga practice. While it’s not exactly exercise, it’s an important aspect of yoga that shouldn’t be overlooked.


Yoga Poses for Weight Loss

Boat Pose (Navasana) has been practised for a long time, even before yoga emphasized core strength and drew inspiration from Pilates for different crunches and leg lifts. It’s still considered one of the top methods to strengthen your abs, which is essential for many yoga poses, especially challenging arm balances and inversions.


Boat Pose strengthens your abs and core muscles. It also works the deep hip flexors that can become weak from sitting a lot. Doing this pose regularly can improve your balance too.



Fish Pose (Matsyasana) stretches the upper body muscles, similar to what happens in the Shoulderstand (Salamba Sarvangasana). In an inversion sequence, after doing Shoulderstand, you might move on to Ear Pressure Pose (Karnapidasana) and then Fish Pose to target those muscles.


Fish Pose is a stretch that targets the front of your body, including the chest, abs, hips, neck, and back. It’s a pose that often doesn’t get much focus in yoga, but it’s quite helpful.

This pose works as a good opposite because when you’re in Shoulderstand, your body is positioned differently. In Fish Pose, your chin lifts, the neck bends backwards, and the spine extends, while in Shoulderstand, your chin tucks, the neck stretches forward, and the spine flexes.

From a chakra point of view, Fish Pose can help with two important areas that are hard to address in yoga poses.

Firstly, it stimulates the throat chakra, linked to speaking your thoughts and feelings. When this area is blocked, it means you’re holding back things you need to express. Fish Pose helps open up the throat, which is not common in many yoga poses.

Secondly, Fish Pose also draws attention to the crown chakra at the top of your head, related to wisdom and knowledge. Not many yoga poses put pressure on this area, but Fish Pose helps activate it.



Anantasana is a yoga pose that belongs to the category of balancing and relaxing poses. It’s considered one of the easier poses that helps relax your body after a long day or other more intense yoga exercises.

In this pose, you lie down on your yoga mat and recline your body either to the left or the right side. It’s a simple pose that gives a gentle stretch to your leg muscles and torso.

People who regularly practice Anantasana often feel a deep sense of relaxation in their bodies. This guide covers what Anantasana means, its benefits, different ways to do it, and more. If you want to include a relaxing yoga pose in your daily workout routine, keep reading this guide till the end.



  • It stretches and strengthens the muscles on the sides of your torso, helping you improve balance.
  • Anantasana is quite easy to learn; you can follow this guide or join online yoga classes to master it.
  • It enhances blood circulation and helps relax your brain.



The Cobra pose is frequently practiced in a Sun Salutation routine. It’s a beginner-friendly option instead of Upward upward-facing dog. However, it’s a strong backbend by itself, so it’s beneficial to spend time mastering this pose separately.

When performed with bent arms, it’s known as Baby Cobra. If you straighten your arms, it’s called Full Cobra. But it’s important not to rush into Full Cobra without practising and getting comfortable with Baby Cobra first.


Cobra Pose is great for your back! It makes your spine more flexible, strengthens the muscles that support your spine and can ease back pain. When you sit a lot, your chest muscles get tight and your back muscles weaken. Cobra helps counteract that by opening up your chest and stretching your front body.

Studies suggest that doing Cobra Pose and similar yoga exercises twice a week can help reduce feelings of mild depression. Yoga helps your body and mind relax, making you less stressed.

For people who’ve had breast cancer, doing yoga, including Cobra Pose, twice a week for 90 minutes each session, can make a big difference. It might help reduce inflammation and make you feel better.

If you’re having trouble sleeping, especially after menopause when sleep can be tough, doing yoga, including Cobra Pose, could help. Studies show that yoga might be even better than other exercises for improving sleep.



Cobbler’s Pose (Baddha Konasana) is a basic stretch that’s commonly practised, especially for beginners in yoga. It’s quite simple and most people can do it, but if your hips feel tight, you can sit on folded blankets to make it more comfortable. This little trick helps you sit up straighter and makes the pose easier.


Cobbler’s Pose helps to open up the hips and groin area. Babies and kids naturally sit this way, but as adults, we tend to sit differently in chairs, which might cause back pain and posture issues. Doing this stretch can help reduce the effects of sitting too much in chairs. It’s good for your hips and inner thighs, and it also prepares you for other seated poses in yoga that need flexibility in these areas.



Garland Pose, also known as Malasana, is yoga poses for weight loss. It helps to open up your hips and groin, which can get tight from sitting too much. Using props in the beginning can make it easier and less uncomfortable. Gradually, try to lessen the support from these props by reducing them bit by bit. It might take some time, but this process is essential for your long-term flexibility and preventing pain.


Garland Pose helps loosen up your hips and groin while also working on your feet and ankles. Kids often squat naturally and use it as a way to rest in many parts of the world. However, many adults in developed countries aren’t used to squatting, so it can feel uncomfortable for them. This pose helps ease the tightness caused by sitting in chairs for long periods.



Crescent Lunge Pose, also known as Anjaneyasana, deeply stretches your hip flexors and front thigh muscles. It can also slightly arch your back if you choose to do so. This pose is commonly seen in the Sun Salutation C sequence.


Crescent Lunge Pose helps stretch the front of your hips and thighs. It’s great if you do a lot of activities that involve using the front of your body, like cycling or running. Also, if you sit for long periods, it can be helpful. This pose can also make your chest, shoulders, and body feel more open. Doing this pose can improve your balance and make you feel more stable. People say it’s energizing because it’s a pose that opens up your heart.


Here are some yoga poses that can help with weight loss, but remember, yoga is just one part of getting in shape. To achieve your goals, you’ll also need a balanced diet and other exercises. Practicing yoga in the morning can relieve stress and make you feel lighter throughout the day, especially with today’s busy lifestyles. It helps with flexibility and makes you more active. Starting your day with yoga can become an important routine for you.

However, if you have chronic pain or health issues, it’s essential to talk to your doctor or a certified yoga instructor before trying certain poses. Some poses might be intense and could hurt areas that are already bothering you if not done properly.



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